Posts tagged with ‘intensity’

  • Knowledge Blog


    - by Imtiaz

    A threshold is a limit, a point that must be exceeded in order for favourable adaptations to occur. One of the thresholds to consider in fitness is the technique/intensity threshold. When you go beyond that threshold in training, technique diminishes at the expense of power output (intensity). Technique is essential to maximising power and therefore fitness, but good technique without optimal speed will in fact stunt fitness.

    It’s like motor sports.The best drivers are the ones who find that balance between speed and accuracy. But they only find that balance by tempting speed and by learning to take the vehicle all the way to almost losing control before reigning it in.

    That’s what you need to do in training. Just like we stress your cardiorespiratory system for endurance adaptations and your muscular system for strength gains, your “control” must be stressed for it to improve. Fortunately, in training, the consequences aren’t as severe as in motor sports!

    Most of this practice refers to metabolic conditioning and not strength work, because in strength work time is generally not an essential factor. So to train your conditioning workouts, develop your control just as the race care driver.

    Start off by ensuring you’ve scaled the loads, movements and volume appropriately. The programmed workouts you see on the board are a guideline. When the workout starts, work quickly to a pace you feel you’re able to maintain for the duration of that workout. Once you’ve settled in, up your speed – lower the time cycle of your reps.

    Here is where your gray matter – your conscious brain – comes in. You have to be able to feel the difference between good and bad technique. If you haven’t felt your technique going with increased speed, you’ll soon find out. You’ll miss lifts and reps, lose control of your swing on the pull-up bar or rings, land up in the box instead of on top of it. It’s the tail of the race car going too wide for the driver to bring it back, leaving the car in a spin.

    You’ve got to slow down before that happens. Regain traction to bring that tail back in, and then ease back on the gas again. This time, holding your speed just under the previous attempt.

    As you develop this control your power output begins to increase, and that’s where the results lie.

    Will it result in some less than optimal technique? Absolutely, but that’s how you find your control. Will that place you at risk of injury? Unless you keep moving at a speed that is uncontrollable, it shouldn’t. That control is a tricky thing to develop. It’s partly what we as coaches are there for. But it’s important for you to develop it on your own too.

    Finding that threshold is also finding the point of most discomfort. Find it, and hang out there for as long as you can!

  • WOD Blog | Workout of the day

    SATURDAY 11-11-2017

    - by Admin




    1 rep OTM x 5 / load


    1 rep OTM x 5 / load

    G.I. JOZI

    TABATA – Ring Rows
    Rest 1 minute
    TABATA – Skipping
    Rest 1 minute
    TABATA – Sit ups
    Rest 1 minute
    TABATA – Shuttle sprints
    Rest 1 minute
    TABATA – Plank hold
    Rest 1 minute

    TABATA = 8 intervals of 20 seconds of Work followed by 10 seconds of Rest


  • WOD Blog | Workout of the day

    THURSDAY 05-10-2017

    - by Admin



    5 rounds of:
    200m fast
    150m fast
    50m all out sprint
    200m easy pace

    *Rest 1 minute between rounds

    G.I. JOZI

    Teams of 5 – 5 Rounds

    Station 1 : Max Distance Sled push/Shuttle sprint (40m and back)
    Station 2 : Max Rep Ball Slams
    Station 3 : Row- Max calories
    Station 4 : Max distance OH plate carry/ double KB carry (40m and back)
    Station 5 : Skipping

    1 min of work : 30 sec rest
    * 1 round is complete when each person has completed all five stations

  • WOD Blog | Workout of the day

    WEDNESDAY 04-10-2017

    - by Admin




    21-15-9 reps for time of:
    Thrusters, 43/30

    *6 minute cap


    In 3 minutes accumulate as much time as possible in a plank
    In the next 3 minutes accumulate as many hollow rocks as you can

  • Knowledge Blog


    - by Imtiaz

    Almost everything is new to your mind and body when you start out on your fitness journey. As long as you are taught and understand the importance and benefit of the skills you’re being introduced to your progress on all levels feels exponential. The kilograms, meters and reps just keep on coming. In time the gains still come, but at a much slower rate. And in time you also discover where the holes in your fitness lie.

    Strength comes quickly for some. Others get strong quickly but struggle to move sub-maximal loads quickly. There are the gymnastics ninjas who have little trouble getting inverted, and those who seem to be just built for endurance-based activities. It has a bit to do with genetics, a lot to do with what methods of training you’re exposed to, and even more to do with what you like doing. Yes, you typically like doing what you’re naturally good at, but you often do some things because it peaks your interest.

    What needs to happen when you’ve passed those early stages of learning–when you’ve discovered the holes in your fitness–is a little bit of give and take. You need to sacrifice further gains, and possibly a bit of regression, in your strong areas in favour of covering the holes in your fitness.

    No more gains? Going backwards? What the…? Yes, but only in the stuff you are really good at AND in favour of developing a more balanced fitness.

    The good thing is that you don’t need to change much in order to cover those holes up. There’s no need to specialised programming and lots of time in the gym. A bit of individually tailored programming may certainly help, but all you need to do is keep turning up to sessions regardless of the workout, and apply yourself more at the stuff you suck at. Confront the discomfort experienced in the things you’re not as good at, hang out there, and keep turning up.

    It also helps to do a little less (extra work) in the areas you’re already really good at. A lack of progress and even regression in that area in lieu of leveling other areas up is actually an increase in fitness. If your max squat numbers might be stagnant or down a bit, but your gymnastics conditioning and performances in conditioning workouts are up a lot, it means you’re fitter overall. If your endurance performance might have plateaued but your performance in sprint-based tests is up, you are fitter overall.

    So as you reflect on your performances in the variety of tests we do, remember that the big goal is fitness–increased capacity in an array of time and modal domains. Keep your toys in the cot if your strength hasn’t improved because chances are your strength is already pretty good and you’ve improved in other domains.

    Specialisation is for insects. Become a jack of all trades.