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ISSUE NO. 08
EDITORIAL SUMMER 2014
Welcome to the Spring/Summer issue of Premier Magazine
I
n this action-packed edition of the Premier magazine we really come out fighting with some insightful contributions from a number of our industry friends and partners. Jon Eade, Managing Director at the Hatton Academy, highlights boxing as an awesome training medium for the personal trainer, and who could argue with someone employing training techniques and insights from ‘The Hitman’ himself! In keeping with the fight theme, Brendan Chaplin from Brendan Chaplin Strength and Conditioning, focuses on bodyweight training and its application in Mixed Martial Arts (MMA) strength and conditioning. MMA and the Ultimate Fighting Championship (UFC) is quite literally exploding worldwide at present with elite athletes showcasing a combination of wrestling, jiu jitsu, boxing, kickboxing, karate, judo and many other aspects of martial arts. As genuine experts in their fields, Jon and Brendan provide us with the inside track on conditioning for these toughest of disciplines. You might ask where the accomplished personal trainer might employ their boxing and MMA training skills. As Garry Kerr, Head of Training and Operations at British Military Fitness points out we
are surrounded by the perfect training venue – the great outdoors! So as James Clynes, home grown at Premier, would recommend get some super foods inside you, throw off the shackles of the gym and get out there and workout au naturel! Or alternatively, if you’re a gym lover at heart why not mix it up in new Freestyle areas at Fitness First. As Chris Ward, Fitness First’s UK Personal Training Manager, tells us in ‘Rewriting the rules of fitness’, these area are now present in every Fitness First gym and employ a wide variety of small equipment such as kettlebells; steelbells; ViPR; battling ropes; soft plyo boxes; medicine balls; TRX suspension training, and more – not a resistance machine in sight! This equipment is then used in highly interactive and, above all fun, Freestyle Group Training sessions. I believe FFs commitment to these Freestyle areas is to be applauded and not only represents a watershed in how we train our clients but also provides us all with a heads up on the skills-base required for the cutting edge PT.
Magazine Editor Julian Berriman Research and Development Director of Premier Training International editor@premierglobal.co.uk
if it’s a fight you’re looking for, well why not focus your efforts on health inequalities. As I hightlight, in the UK, social and economic position is directly linked to health - there is a health inequalities gradient, with the least advantaged experiencing the worst health. These health inequalities are the result of a set of complex interactions but whatever the cause there is a clear link between the socioeconomic status of the neighbourhood into which you are born and your life expectancy overall, as well as the number of years you will have disease free. Surely, as an industry we have a social responsibility to address this 'health divide' and to individually and collectively fight the corner of those disadvantaged by their position in society?
Finally, in this edition of the Premier Magazine Summer 2014 | PTM | 3
ISSUE NO. 08
CONTENTS SUMMER 2014
FEATURES
10
8 - The Importance of Periodisation in Client Retention 10 - ADDRESSING THE HEALTH DIVIDE 14 - Rewriting the rules of fitness 18 - GET YOUR CLIENTS HOOKED ON BOXING 22 - BRITISH MILITARY FITNESS
14
26 - TOP 10 PERSONAL TRAINER MISTAKES 30 - THE BURPEE how do you do yours? 32 - Training Considerations for Mixed Martial Arts 36 - Strength training for runners 40 - THE PREMIER REVIEW - PRESS Jungle Gym XT 42 - Superfoods 44 - TIME-SAVING WORKOUT TIPS
MARKETING
48 - Pre Workout Versus Post Workout Nutrition
6 - DON’T SELL SESSIONS OF PERSONAL TRAINING – EVER!
4 | PTM | Summer 2014
Premier Training Magazine is available on the iPad/iPhone - search for Premier Training Magazine in iTunes. Â Editorial Contributors Ben Davis Chris Ward Cover Model Brendan Chaplin Gareth Richmond Garry Kerr James Clynes Jon Eade Julian Berriman Patrick Dale Steve Harrison Magazine Editor Julian Berriman
22
Magazine Development Victoria Branch Zoe Rodriguez Advertising Sales Andreas Michael telephone: 07950 338897 Â Produced by Andreas Michael on behalf of Premier Training International
Disclaimer: Opinions expressed here may not be in agreement with those of Premier Training International and their employees. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur consult with your physician before starting any exercise programme.
Published online and via Apple iTunes Premier Training Magazine is published 4 times a per year Layout Designer: Andreas Michael
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ASK THE EXPERT 32
50 - ASK THE EXPERT cardio, weight training and hypertrophy Summer 2014 | PTM | 5
MARKETING
DON’T SELL SESSIONS OF PERSONAL TRAINING – EVER!
DON’T SELL SESSIONS OF PERSONAL TRAINING – EVER!
By NPE’s Ben Davis
No one EVER wakes up in the morning and thinks to themselves, “You know what? I really want to buy a session of fitness today.” Never. Instead, what they do is wake up, stand in front of the mirror and say, “You know what, I really need to lose weight.”
If this is you, this needs to change today because you’re setting your clients and yourself up for failure.
So the question is, why are you selling 'sessions' of fitness?
What you should be doing is selling packages of training commitments. At NPE we’ve worked with thousands of fitness professionals and the best packaging that we recommend you offer is 3, 6
I see so many personal trainers selling one session, 10 sessions, 20 session-packs of personal training. 6 | PTM | Summer 2014
and 12-month commitments. Unless you’re a miracle worker, you can’t get people the end results they are looking for in one PT session, 10 or even 20. And that’s what people want. They want the end result. Furthermore, when you have clients on longer training commitments it helps you with
go into more detail about how you should price and package your services. In this free report called ‘Secrets To Their Success’ we feature step-bystep strategies, systems and secrets of some of the UK's best personal trainers and how they managed to get more clients, build a business and avoid burn out in the fitness industry. About NPE: NPE is based in Haywards Heath, Sussex and has hundreds of UK and European personal trainers and fitness business owners as clients. NPE works closely with Premier Training to provide extra support to Premier graduates who want to break away and work for themselves or open up their own PT studio/training facility.
WHO IS BEN DAVIS AND NPE BEN DAVIS, NPE’s UK/ EUROPEAN DIRECTOR your cash flow and programme planning. You also don’t have to have that awkward conversation with your clients every 10 sessions when they need to renew. When clients have more skin in the game (money) and are held accountable via a training commitment, it works better both for the client and trainer. I know a lot of personal trainers, and the ones that sell commitments of training, have more committed clients, have more money in the bank and
are getting clients life-changing results. I also know and see personal trainers who still sell sessions. Selling sessions of PT was the done thing back in 1999. We’re in 2014 now and the worldwide fitness industry needs a shake up. No one wants to buy a session of fitness, they want the end results and to get the end results people have to commit to a training package. I encourage you to head over to www.premierlovesnpe.co.uk to get your free report where we
Ben is a former Premier Training student, qualifying back in 2002 under the guidance of Premier tutor Ian Murray. He started working in his local gym as a PT but broke away to start his fitness business and grew to over 250 clients and 7 staff to support him. In 2012 Ben opened NPE in the UK to help support more UK/European Personal Trainers with ‘business systems’, marketing and sales. Summer 2014 | PTM | 7
FITNESS
CLIENT RETENTION
The Importance of Periodisation in Client Retention By Gareth Richmond - Premier Training International Tutor
Periodisation is the long term cyclic structuring of training to maximise performance in sports or in relation to client’s fitness and lifestyle goals. It is something, which we all learn about when we achieve our personal training qualifications but frequently gets overlooked when we put our skills into practice. Attrition rates in the fitness industry are varied and occasionally become higher than optimal. Retaining customers is essential whether that’s for a health club membership base or a personal training service. In real terms, if we can hold onto 8 | PTM | Summer 2014
our clients, that can be the difference between earning a one off £30 and achieving revenue of over £1000 a year for the commitment of one client. One of the most effective ways to ensure we retain our clients
is to ensure we pay attention to their goals and to apply a reasoned exercise prescription in a structured manner so to enable continued progression and success. This essentially is the product which the client is paying for; we must never lose sight of this. It should
all begin with our appraisal of the client’s needs, setting SMART goals, applying appropriate fitness tests and then developing a periodised plan of training. The skill to develop such a plan is of course very important, however if we are not tracking progress using appropriate fitness testing and we do not have a planned structure for a training programme, we are at risk of losing sight of the clients goals and therefore losing their custom. It is results that will keep the client happy. If they achieve success, this helps reinforce your sales process and also justifies your hourly rate. As a whole, this then leads to an all round quality product which will encourage referrals, further custom and a successful business model. In relation to the sales process, taking time to produce a periodised plan after actively listening to the client’s needs displays commitment to their long term success and shows that you care. This can then show the difference between you and your competitors and gets the client excited about the prospect of working with you. Develop a macrocycle (long term goal); break this down into structured mesocycles changing this up every 4-8 weeks and focus on each microcycle (weekly structure of workouts) to keep the client engaged and progressing from workout to workout. Training is an art form and the fitness industry is a great
business to be a part of. Let’s back this up with periodised plans and applying a bit of science, so that clients achieve their goals and are thrilled with your customer service.
every client and get them to do the same. • Apply appropriate fitness tests and repeat quarterly. • Make sessions fun, challenging, dynamic and reasoned.
Top tips:
Keep being great PTs and take pride in your methods and your clients.
• Always justify your exercise prescription keeping in mind clients goals. • Take time to produce a periodised plan – this also helps you sell your product and gives you focus every step of the way. • Keep a training diary for
View Premiers wide range of fitness courses on page 35 of this magazine or at www.premierglobal.co.uk and see what additional skills you can provide to your clients. Summer 2014 | PTM | 9
ADDRESSING THE HEALTH DIVIDE By Julian Berriman, Research and Development Director, Premier Training International
Addressing health inequalities has long been recognised across the health and social care system as a fundamental aspect of any intervention or programme. Now, as a consequence of changes after the implementation of the Health and Social Care Act (2012) and greater potential for organisations other than the NHS to provide wellness services, the need to recognise and engage fully with inequalities is gaining a stronger position in discussions across the health and fitness sector. Health inequalities refer to the inequity (or difference) in the health of different groups within populations and are often related to socio-economic status, although there are many things that actually impact on these inequalities. While health inequality for those at the bottom end often results in lower life expectancy, it in fact affects wellness 10 | PTM | Summer 2014
across the whole life course and impacts widely on the individual, their family and friends, and society in general. The report “Fair Society Healthy Lives” (2010), often referred to as the ‘Marmot report’ in recognition of the Chairmanship of Professor Sir Michael Marmot (at the behest of the Secretary of State for Health), was a seminal
document in raising the profile of these health inequalities. There is a clear link between the socio-economic status of a neighbourhood into which one is born and both life expectancy overall and the number of years of disease free life. The average gap in overall life expectancy has been increasing over the past
decade and presently sits at around 8 years for males and 6 years for women (Office for National Statistics). Within this there is significant variation and in some areas the difference exceeds 10 years life lost. People from the more deprived areas tend to make poorer health choices such as higher levels of smoking, drinking more and eating less fruit and vegetables. However, it would be wrong to apportion blame at individuals or families within these groups as there is a whole infrastructure that makes these choices more likely and healthy life choices disproportionally more difficult within deprived areas and for people on low incomes. While this may appear to be an issue primarily for the health sector in fact it impacts across society and influences everything from the use of health care services, the local and national economy (c. £36-40 billion), academic performance, crime rates etc and therefore, should be a focus for everyone who has an opportunity to support people to choose and sustain healthy life choices. The Health and Social Care Act (2012) has, for the first time, placed specific legal requirements on the Secretary of Health, NHS England and Clinical Commissioning Groups to reduce health inequalities. Specifically, the Act states that, “In exercising functions in relation to the health service, the Secretary of State must have regard to the need to reduce inequalities between the people of England with respect to the benefits that
they can obtain from the health service”. The reference to the health service includes Public Health, where many of the contracts that groups from the health and fitness sector will be looking to work with come from. Given the above and the clear desire of the health and fitness sector to take its rightful place in supporting the health and wellness of the population, there needs to be a clear and sustained engagement with the requirement of reducing
health inequalities. We should accept the social responsibility of offering our services with equity and not, for example, having pricing structures that effectively bar certain groups. Our sector is uniquely placed within the community to provide access to those who otherwise may not engage and the potential (not always taken) to offer a non-threatening environment. The opportunity to positively impact is particularly strong within our sector. The “Burden Summer 2014 | PTM | 11
of disease attributable to 20 leading risk factors, expressed as percentage of UK Disability Adjusted Life Years (DALYs)” (The Lancet, 2013) identifies smoking, hypertension, high BMI, low physical activity, low fruit intake and high total cholesterol as the top contributors to many diseases. Separately, the first UK wide report on the role of physical activity “Start Active, Stay Active” (2011) has an evidence table demonstrating the clear links between sustainable physical activity and prevention or management of many of these diseases. The health and fitness sector should engage in a collaborative approach with the health sector to develop inclusive, localised programmes that support the whole community but offer disproportionally greater access to those less well off, “proportionate universalism” as Marmot puts it. Equally there needs to be a decision to engage fully in wellness. Choice
architecture, which (in simplistic terms) refers to an ability to make choices based on what is around us, clearly shows that if we offer high sugar poor quality food choices this is what people must buy. The argument of needing to drive secondary spend in our centres is a lazy one, demonstrating only lack of innovation. We must offer high quality food and drink choices as a first choice in an affordable manner. There is a need to underpin the above with evidence of the impact of our initiatives across the social gradient and create truly inclusive programming, both within our centres and in the community but this is not challenging and is mandatory if we truly want to support the nation’s health. In line with the need to broaden the impact of our sector, Premier Training International ‘s Certificate in Promoting Community Health and Well-Being trains individuals to become Health and Well
For more information on Premier’s Certificate in Promoting Community Health and Well-being please contact Premier Training International’s Director of Research and Development, Julian Berriman, on +44 (0)7725 240524 healthandwellbeing@premierglobal.co.uk 12 | PTM | Summer 2014
Being Practitioners who will work within community-based wellness services aimed at addressing health inequalities to broad the accessibility and appeal of health and well-being based services. This course is recognition of the need to reach out to hard to reach groups and for a greater focus on wellness as opposed to fitness based provisions. Reducing health inequalities is everyone’s business and the health and fitness sector is ideally placed to support or drive this. There is both a need and a desire to reduce inequalities and those who can do this in an evidence based manner will be far more likely to receive a positive response from the health care sector (and in doing so attract funding). However, and more importantly, individuals and organisations achieving this will be able to help people make the best choices to lead healthier, more productive and happier lives.
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FITNESS
REWRITING THE RULES OF FITNESS
Rewriting the rules of fitness By Chris Ward, Fitness First UK Personal Training Manager
Since the start of 2014, Fitness First has been gathering pace on its journey to change the way it support members to help them go further not only in the gym, but in their lives too. We have experienced extremely tough times over the past two years or so, having to sell almost half of our UK clubs, but we now have new owners, an unprecedented pledge of financial support, and an unparalleled opportunity to really change the rules of fitness. What was made clear to us in through the difficult period of 2011/12 was that we needed to make a choice about how we ran our business. Whatever direction we were to go in, it needed to be an evolution of what made Fitness First the largest global health club operator back in 2007. In order to help us differentiate ourselves from our competitors, we decided to begin redesigning our gyms across our UK estate of 77 clubs that help our members move the 14 | PTM | Summer 2014
way we were all designed to move...with purpose. It has been several years since we began creating space in our clubs. It sounds an odd thing to say, doesn’t it? Traditionally, space in gyms has either been filled with treadmills or other kit, or perhaps an additional few lockers or a shower. But if we are to help our members go further, we needed to think differently. From that point on, Freestyle was born and has since become an integral part of
our gym design, and the starting point from which our refurbished clubs are built around. Freestyle is a training method that allows our bodies to move in ways they were designed to. With few exceptions, the joints we use to move everyday, do so in all three planes of motion – sagital, frontal, and transverse. OK, so the knee joint is a predominantly sagital plane joint, but without the ability to move (albeit in a restricted way) in the frontal
and transverse planes, our lower limb mobility would be hugely compromised.
Freestyle is a training method that allows our bodies to move in ways they were designed to. With few exceptions, the joints we use to move everyday, do so in all three planes of motion – sagital, frontal, and transverse Remember when you went to primary school? Lunchtimes were all about running, jumping, crawling, and throwing, mostly in an interactive group environment. And it was fun, right? So what happened? What changed in the next twenty years that meant in order to stay fit and healthy, you had to put on a pair of headphones, jog on a treadmill, or sit on a fixed chest press machine? Research suggests that members, although potentially intimidated by the gym environment initially, want to be in a place that welcomes them, gives them choices, and makes them feel comfortable, while of course giving them the chance with expert guidance, to reach their goals. So, we decided to facilitate those desires in our offering. In our Freestyle areas, which are present in every Fitness First gym not only in the UK but across the global estate in 350 clubs in Australia, the Far East, Europe and the Middle East, we have a wide variety of small equipment pieces that mean we can conduct
fantastic small group sessions that are becoming increasingly popular. By using equipment such as kettlebells; steelbells; ViPR; battling ropes; soft plyo boxes; medicine balls; TRX suspension training, and more, members can engage in our Freestyle Group Training (FGT) classes that are run across every club, every day, maybe as many as ten times per day. Also present across many of the Freestyle areas are interactive televisions. These i-Points allow members
to seek new exercises, check technique, view timetables, and view profiles of all PTs – just one of many ways we’re using current technology to support our members. The use of multi-plane movement is of course not a new trend. We have been encouraging our members to use a combination of body weight exercises, with cardio, fixed strength, and free weights, for as long as we’ve been an operator, since Summer 2014 | PTM | 15
1993. However, only in the last few years, and with the global launch this year of FGT as a signature product adding momentum, have we seen such a rise of popularity of this kind of training. Members are using the Freestyle areas on their own – clearly an indication of being comfortable in these environments. Personal trainers are also using the Freestyle equipment in a growing proportion of their sessions. Personal trainers are a hugely important part of our company pledge to inspire our members to go further in life. Fitness First has over 800 PTs, all of which are self-employed, so it’s really important that we give them the tools to create great sessions with their clients, while delivering the Fitness First message through 16 | PTM | Summer 2014
the quality of their service. FGT workouts that take place in the Freestyle area, and where a lot of our PTs do their sessions, are a reflection of the way we want to help all of our members: with expert support, with friends, with common goals, and with a determination to reach your personal goal. It might not mean you’re the strongest, fastest of fittest member in your FGT class, but if you’re improving on your own performance from last week, that’s what we call going further in life.
Personal trainers are a hugely important part of our company pledge to inspire our members to go further in life. Our current selection of FGT classes, taken by our fitness
teams or personal trainers, last thirty minutes. The majority of our members are time poor, but still want results, so thirty minutes is ideal to test yourself in a variety of movements, incorporating all aspects of fitness, without being late to the office or home. We run five varieties of FGT workouts: Basics; Core; HIIT; Power; and Strength, specifically designed to target results through use of Freestyle equipment in all three planes of motion, and influencing key variables such as load, speed, rest, and volume. Each FGT class begins with a mobiliser, then comes the main workout, and then the finisher. The finisher gives each participant the chance to ‘empty the tanks’ and leave the class having given everything they can. A transition phase to ensure heart rates gradually return to
normal while performing some targeted stretches, means the members get a huge amount of work done in a short space of time, all the time being engaged in a hard working, but crucially, fun environment with like minded members that often become training partners.
We run five varieties of FGT workouts: Basics; Core; HIIT; Power; and Strength, specifically designed to target results through use of Freestyle equipment in all three planes of motion, and influencing key variables such as load, speed, rest, and volume. At Fitness First, we believe that working out should be with a purpose – so whether it’s to look good on the beach, for that special occasion, or to keep up with the kids at the weekend, the engagement of the participant is much stronger if they understand how the exercise they’re doing will directly improve their life outside the gym. Historically, the gym has been somewhere that you go to ultimately look better, and this is still a hugely relevant goal for many of our members, but as our members consistently ask us for help in areas of their lives that are outside the gym, the more relevant our FGT offering becomes. That’s why we are continually investing in these Freestyle areas, and the education of our teams, so that our members have the platform from which to succeed.
There is no greater illustration of this than in our new concept club – Beat at Charing Cross. Just moments from Charing Cross station in central London, we have incorporated all of Fitness First’s pedigree in running a great health club, with the concepts of FGT, and the use of fantastic Polar heart rate technology, to create a heart-rate based class that allows the participant to move how we were designed to – in those three planes of motion – while heart rates of you and your fellow class goers are displayed on big-screen TVs all over the gym. Depending on the result you’re after, the class might be a steady state cardio class, all the way through to a HIIT-type rollercoaster of a class! But irrespective of the
class type, the fundamentals of body weight exercise in all three planes, and movement like we all used to in an ‘interactive playground’, is maintained. As Fitness First continues its journey to evolve and offer groundbreaking services to all members, we will continue to invest heavily in our facilities to make sure we can deliver our promise – to inspire members to go further in life. If you want to find out more about Fitness First, from where our clubs are, to working with us as a personal trainer, just click www.fitnessfirst.co.uk
Summer 2014 | PTM | 17
FITNESS
GET YOUR CLIENTS HOOKED ON BOXING
GET YOUR
CLIENTS HOOKED
ON BOXING
By Jon Eade, Managing Director at the Hatton Academy
Boxing is about much more than two people getting into a ring and throwing punches at each other. It's a sport which teaches discipline, boosts confidence and instils a steely determination. When a boxer appears on fight night all they are really doing is putting into practice the skills they have acquired during several weeks of tough preparation. But you don't have to be getting ready for a fight to feel the benefits of boxing training. Without a doubt, it is one of the hardest sports there is, some would even call it gruelling, but when used as a fitness tool its methods produce unparalleled results. Many people seem to think boxing is all about physical contact, but the training aspect 18 | PTM | Summer 2014
can be done without the need for bloody sparring sessions. Put simply, take away the fighting element and you are left with a serious workout. It does not matter if a person is keen footballer looking to give that bit extra in games or a marathon runner wanting a little more from their body and using the training techniques adhered to by boxers can give them an edge.
Many people seem to think boxing is all about physical contact, but the training aspect can be done without the need for bloody sparring sessions. Put simply, take away the fighting element and you are left with a serious workout.
Personal trainers from all parts of the UK try new skills and pieces of equipment in order to make them stand out from the crowd. However, in my opinion, boxing is the best tool there is for putting you at the top of the pile as well as helping your clients achieve their goals. It's also stress-busting. After a busy day at work, a good boxing training session can help to relive your client's tensions in a safe and enjoyable environment.
With boxing training, they get the benefit of a high intensity workout if they need it, but they control both the power output and the pace on the pads.
The days when a PT could get away with following a client around the gym with a clipboard are well and truly over. Now people need to feel they are receiving value for money and a trainer who does not take on a handson approach will find their customer base dwindling.
you that bit more and will keep your client base coming back for more. It provides participants with a perfect balance of aerobic and anaerobic conditioning and incorporates many of the popular new fitness trends without sacrificing any of its old school methods.
I believe that trainers who are highly-skilled in pad work with their clients are irreplaceable. The interaction with your client is constant, but also you get a feel for how they are feeling physically during the session. This allows you to tailor each session perfectly as it progresses.
For clients that want to lose weight or improve their level of fitness, boxing is ideal and should be at the very top of your list.
Anybody can aimlessly punch away on a bag or even into thin air, but pad work gives
Very rarely do PTs find a training method that is suitable for all clients. I know I'm pointing out the obvious, but people have differing levels of physical ability and while HIIT workouts and extreme fitness routines offer huge benefits Summer 2014 | PTM | 19
I firmly believe its training methods can keep trainers motivated while their class participants get themselves a beach body. Our Hatton Academy course is structured to give personal trainers all they need to educate and challenge their customers with a fun and extremely effective session. It was developed by Britain's most popular boxer of all-time, Ricky Hatton, and features the basics of boxing training right through to advanced methods. Even if boxing has never formed part of your classes before, we can get you holding the pads correctly, teach you how to structure sessions and demonstrate proper punching techniques.
Even if boxing has never formed part of your classes before, we can get you holding the pads correctly, teach you how to structure sessions and demonstrate proper punching techniques.
when applied correctly, they are not for everyone. With boxing training, they get the benefit of a high intensity workout if they need it, but they control both the power output and the pace on the pads. Personal trainers can feel how their clients are coping with the workout and give encouragement and inspiration as needed. To see the results that are possible, all you have to do is look at the condition boxers at all levels are in. 20 | PTM | Summer 2014
Whether they are novice amateurs or multiple weight world champions, boxers are known for their solid and defined physiques, but there's no reason why anyone else cannot get the body they've always wanted. With summer approaching, boxing training can help your clients achieve their goals while making sure they're having fun at the same time. I'm obviously biased because fitness is my profession, but boxing is my passion and
It may seem easy for me to claim, but I honestly don't think there is another boxing training course that is as in-depth and effective as the one we provide. We are also currently the only training course in the UK to be accredited by REPs and the British Boxing Board of Control. Interested in learning more? Sign up for Premiers Hatton Academy Advanced Boxing Workshops by visiting www. premierglobal.co.uk or call 0845 1 90 90 90 for more information.
BRITISH MILITARY FITNESS British Military Fitness (BMF), the UK’s biggest and original outdoor fitness classes celebrates its 15th anniversary this Spring and with plans to open a further twelve parks in May, we take a look at why BMF has been a real success story for the health and fitness industry. Garry Kerr, Head of Training and Operations at BMF explains the secrets to BMF’s winning formula. “We pride ourselves on delivering results for our members and we were so confident that we recently launched a money-back satisfaction guaranteed campaign. And it’s safe to say, no one claimed their money back! We get our members fitter, faster, and stronger but most importantly they have fun in the process. This summer, we will be running more than 500 classes a week in over 140 locations across the UK. When we speak to our members and trialists about 22 | PTM | Summer 2014
why they have come down to the park the same themes and comments are fed back. “I was bored of the gym…I wasn’t getting any results…You look like you have fun…A friend told me about BMF.” At British Military Fitness, we have spent 15 years developing and improving our classes so that they are the most effective and fun hour of training you can have. British Military Fitness instructors work to a standard not a formula – every session is unique and designed to challenge, offering variety of outdoor exercises and terrain. Each class is tailored to match the ability and fitness level of
each particular group and to make full use of the outdoor space available.
We pride ourselves on delivering results for our members and we were so confident that we recently launched a money-back satisfaction guaranteed campaign Most of our parks employ a strong and varied rota of part time instructors. We find this approach works for everyone. Our members will always get a different instructor / class which will push them and our instructors
maintain their motivation and enthusiasm for the classes. All of our instructors are serving or former members of the armed forces, and hold military or civilian fitness qualifications. Without a doubt it’s our instructors who are key to the quality of the BMF experience and we continually train and develop the fitness team to ensure that they are always up to date with the latest group fitness training techniques, injury prevention and rehabilitation.
the great outdoors also has benefits such as burning up to 30 per cent more calories than doing the same workout indoors. It can also help to reduce anxiety and depression, enhance your mood and improve self-worth and body image. Research shows that outdoor exercise and views of natural vegetation can increase concentration and reduce health complaints by restoring the areas of the brain involved with direct attention.
Without a doubt it’s So why is BMF so successful? our instructors who are The answer is, it's different – a key to the quality of the lot of people give up on fitness BMF experience and we programmes because they continually train and become bored. That doesn’t develop the fitness team happen at BMF. Variety and making every session different to ensure that they are is the key to our success. Each always up to date with week you’ll be put through a the latest group fitness challenging, effective workout training techniques, with team games, paired injury prevention and exercises, circuits, strength rehabilitation work and running. Exercising outdoors delivers great benefits to the members both physically and mentally, as natural light is a brain boost!! Physical activity in
I guess people assume that since they have machines at their disposal in a gym, they get a better workout but that's not necessarily true is it? Is the
great outdoors merely a giant gym? British Military Fitness sessions were designed as an alternative to the lycraclad, swiss ball-using, water fountain world of gyms. BMF is a fitness provider, as opposed to a facility provider, which is what a gym is. The sessions provide motivation and encouragement, they stop minds and bodies getting bored by being different every time. Each class gives a full cardiovascular workout through paired exercises, circuits, teamwork and running. Strength work is not neglected either. You are guaranteed a more challenging workout than any gym session AND it is very social too! Before people come to our classes they do a great deal of soul searching – is it for me? Will it be too ‘hardcore’? The answer is of course it’s for you and we always deliver classes suitable for everyone. We can all get something from the 'bootcamp' style of workout and our classes are genuinely designed for all abilities, we
Summer 2014 | PTM | 23
have members ranging from the age of 16 to 60 plus. Participants are divided into ability groups and given coloured bibs according to their level of fitness ensuring that they workout with others of the same ability. BMF members say they enjoy the classes because of the constant motivation from the instructors and for the sense of achievement they experience. The instructors are there to keep the teams focused on the workout and to ensure that all individuals perform the circuit activities correctly while having fun. Working out with other people is more fun than working out on your own in an airless sweaty gym. 24 | PTM | Summer 2014
Participants are divided into ability groups and given coloured bibs according to their level of fitness ensuring that you workout with others of the same ability
We would encourage everyone to give BMF a go whether you’re a personal trainer, group exercise instructor or just someone who wants a little variety and something different from their fitness programme.” Case study: After spending years of jumping from one fad diet and
‘health kick’ to another, with no lasting results, Laura Priestnall got the incentive she needed after being diagnosed with Polycystic Ovary Syndrome. Polycystic Ovary Syndrome is a condition that can make falling pregnant extremely difficult. Laura was advised that changing to a low GI diet, to control her insulin levels, and weight loss could improve her chances of conceiving. That was the motivation Laura needed to change her attitude towards exercise. She now looked at the health benefits, rather than purely weight loss. Knowing that a weight loss group or gym membership wasn’t going to give her the
year as a BMF member Laura lost two and a half stone, dropped from a size 16 to a healthy size 12 and most importantly, fell pregnant. “I’m now the proud mum to my son, Adam and I feel very lucky to have him”, said Laura. Laura’s motivation hasn’t stopped there though, since having Adam she is back at BMF and continues to enjoy it. She’s also competed in gruelling challenge events, as well as completing her first 5km race. “I’m happier and healthier than I have ever been – thank you BMF!” - Laura Priestnall Fitness Instructors wanted... Would you like to help change peoples lives for the better? Are you able to motivate and inspire people to work hard whilst making sure they have a great time? direction and encouragement she needed to succeed, she decided to join her local British Military Fitness (BMF) group in Brighton. I was nervous before my first class Laura says, “After looking at the BMF website I was very nervous as to what I’d let myself in for. I’ve always led a fairly sedentary lifestyle and was quite unfit, so my first session was daunting to say the least! It was all worth it The group were supportive though, and the instructor encouraged me during the whole one-hour class. The
first few sessions were tough, not only for my body but also my mind - in terms of having the motivation to put on my trainers. But, it was all worth it. I could not believe the improvement in my fitness after just two weeks. “Over the next year I discovered a passion for exercise that I never knew I had, I loved my BMF sessions and my outlook on being healthy changed completely. It was hard work but I saw a real difference in my body shape, weight and fitness levels.” I lost two and a half stone, and fell pregnant Over the course of her first
Do you have the enthusiasm to highly motivate large groups of people in sometimes-adverse conditions? If you've answered yes to all of these then you may be suitable to become a BMF Instructor. You will be an ex or serving member of the Armed Forces and hold a professional fitness qualification. We provide a world class Instructor training program and ongoing continuing professional development. Our rates of pay are some of the best in the industry, we offer great career prospects and you will meet and work with a diverse group of people. Please send your CV to jobs@britmilfit.com Summer 2014 | PTM | 25
TOP 10 PERSONAL TRAINER MISTAKES
By Steve Harrison, Premier Training International Demo Team Manager
A worthy goal for the dedicated personal trainer is to search for and find the holy grail of a perfect system to ensure continual and progressive success in business and for all clients in their development. But is there one system that can assure this or will true success come from experiential and/or tertiary learning, a willingness to evolve and the ability to learn from mistakes (whether your own, or learned from others). Being open to occasional failure and having the strength to view this as an opportunity to grow is a virtue that can keep you both sane and 26 | PTM | Summer 2014
heading in the direction of your goals; with that in mind here are ten common mistakes that we can all learn from:
1
Singling out a narrow target market Many PTs do not teach group sessions and vice versa, these two separate subcategories within our industry complement each other and so it makes sense that your service offerings can cater for
all of these possibilities. The upsell opportunities from solo PT to group sessions and from group classes to find new oneto-one clients are incredible, the audience is already interested and so converting/ upgrading client offerings is easy and great for business. Also, having a range of classes and solo PT service offerings brings refreshing variety to the day job and more stability to potential revenue streams.
It is important to be up to date with knowledge and abilities through continued professional development with training providers like Premier Training International
4
Believing your reputation supersedes you It is often said that it is easier to get to the top than it is to stay there; remember what it took to get to where you are, replicate it again and take it further still. With a huge world of competition only a fool would stay still.
5
Forgetting to perform for the audience A PT is always on view, all actions performed with and around clients can be witnessed and so professionalism must be always considered.
6 2
Stagnating and regressing in subject knowledge Many people qualify as a professional in a subject matter and then do not continue to regularly develop their skills and knowledge. It is important to be up to date with knowledge and abilities through continued professional development with training providers like Premier Training International.
3
Loosing touch with fashion and modern trends Fitness is like any industry and has dynamic trends that constantly evolve, and many potential clients may be interested in a certain training method or a piece of equipment. It is your responsibility to be aware of, have an opinion about, and possibly be able to instruct according to modern ideals.
Offering limited and short term payment options only Many PTs still take payment for sessions cash in hand or by cheque before or after each session. Although this is fine, it limits the ability to manage and structure income for the business and is not as stable as other payment set-ups. Yearly payment plans and monthly direct debit contracts provide more stable income and is useful when budgeting for future development and expansion.
7
Forgetting about 'me' A PT is a role model to their clients and is looked up to for guidance and Summer 2014 | PTM | 27
leadership on how to manage their lifestyles. Although the client should always come first, the power of always 'walking the walk' and living in accordance to the rules that you preach is incredibly powerful and inspirational for clients. To look the part and behave as though you love life can be motivation for clients to adhere to your prescribed programmes.
8
Single minded naivety Although confidence with a pinch of arrogance can help you in your commitment to your ideals, it is naive not to investigate your competitors and respond to local activities. Networking with local business allies and creating a strong community around your business will help with marketing opportunities and reputation building.
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9
Failure to follow your own advice and rules All PT's know the value of quality goal setting and planning out a detailed, achievable and motivational route to achieve them. Yet when it comes to their own day-to-day task and business management they forget to follow the same processes. Goals need to be regularly evaluated and will evolve with progression and development. Losing sight of your goals and straying from your path is a hurdle that can be easily avoided.
10
Falling out of love with the industry and losing your passion If things go well it is easy to become self absorbed and blinded to the potential stresses that a heavy workload can bring, one possible side
effect is to start to see your day job and work opportunities as a bit of a chore. If things start to drag then visions for the future begin to lack imagination and drive, this can be visible to clients and possibly demotivating for them. Self-reflection alongside secondary research will allow you to realistically assess your strengths and weaknesses, be open to accept areas that need working on and look to exploit all potential opportunities wherever possible. The industry grows day by day. It’s important to learn from our own and indeed other people’s mistakes, which will help to sculpt a model template of the ideal personal trainer that can be admired and held in regard for all trainers to aspire to replicate.
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Summer 2014 | PTMnow! | 29 Go to www.activecontacts4u.co.uk and create your FREE profile
THE BURPEE
FITNESS
THE BURPEE how do you do yours? By Steve Harrison, Premier Training International Demo Team Manager
The dreaded burpee is an exercise feared by many in our industry, for such a simple technique it can leave even the toughest of exercisers gasping for breath. So what actually is a burpee? We will define the burpee as a movement that consists of a floor based movement followed immediately by a standing exercise, this is then performed as a super-set for a desired number of repetitions or length of time.
T
he common burpee is a squat thrust combined with a standing jump or jumping jack, and in this original guise is a hard enough exercise, however we can further exploit the brilliance of this movement to create a whole compendium of burpee possibilities. Targeting both upper and lower body musculature, and with a major cardiovascular demand due to the fast nature of the movement and also through varying between upright and floor bound positions the burpee is truly a total body workout. Here are 20 burpee variations to get you started, perhaps try 50 reps of each and go for the 1000 burpee challenge!!
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1
5
2
6
Squat thrust burpee The accepted standard of burpee, a full powerful squat thrust back and then a jump up in the air or jumping jack before repeating Star jump burpee A simple variation, instead of a vertical jump or jumping jack, perform a full height star jump on every rep
3
Drop set burpee Instead of one of each for the upwards jump and squat thrust, start with five reps of each phase and then reduce through four, three, two and one of each.
4
1 arm burpee For the squat thrust perform on one arm only, with the other arm in the small of you back, alternate arms every rep
1-leg burpee Alternating sides, jump your squat thrust back onto one leg only and on the upwards phase perform a high hop jump Superman burpee Replace the standard squat thrust with a full range squat thrust whereby you place your whole torso on the floor and reach both arms off the floor over head in a superman flying pose
7
Bumpee My favourite burpee variation! Instead of performing a squat thrust in a prone position, on the downwards section of the exercise simply sit down first and then lie backwards into a supine position
16
Sandbag burpee (overhead throw on up section) Holding a heavy sandbag throughout, lean on the bag during the squat thrust and then when you jump up launch the back overhead behind you – run to where it lands and repeat for your next repetition
17
Broad jump burpee On the move, include a full length broad jump (long squat jump) forward after the squat thrust in every repetition
18 8
Breast-stroke burpee Very similar to the superman burpee but performing a breaststroke styled arm action whilst floor bound
9
Commando roll burpee A great fun tweak, perform a superman burpee, then whilst your arms are outreached do a full roll to one side until you are prone again and continue onto your next repetition
10
Press up burpee Perform a full press up or perhaps a plyometric press up after every squat thrust before you jump back up
11
Lizard/Spiderman burpee Once in the squat thrust position perform a lizard walking or walking Spiderman press ups for 4 steps then jump up for your next repetition and continue
12
Forwards to backwards roll burpee Replace each squat thrust with an alternating forward or backwards roll. Can be performed with the squat thrust and the floor roll also.
13
Chin up burpee Position yourself under a high bar and then perform a standard burpee however on every upward jump perform 1 chin up repetition
14
Muscle up burpee Just as in the chin up burpee, try to swap the chin up for a muscle up action
15
Star Crump burpee Replace the squat thrust phase with a star crump where you jump both hands forwards and then back whilst in a full arm plank position, if you really want a challenge try the star crump thrust where you try to perform this and the squat thrust at the same time
Deadlift burpee Using a barbell perform your squat thrust either leaning on the bar or just behind it and then instead of the upwards jump perform a single rep of a barbell deadlift
19
Clean burpee Exactly like the deadlift burpee but perform a full clean each repetition instead
20
Snatch burpee Another progression from the deadlift burpee but this time perform a full barbell snatch instead of the upward jump phase on every repetition Bodyweight training and high intensity intervals are all the rage in the fitness industry currently so the burpee is the perfect addition to any workout and provides a total body workout in one simple exercise. Whether for a home workout, a boot camp group activity or as part of a larger gym based session the burpee will hold its own alongside some of the toughest and most effective exercise patterns so stop hiding away from them and get yourself up and down as fast as you can. Summer 2014 | PTM | 31
Training Considerations
for Mixed Martial Arts
Brendan Chaplin MSc CSCS ASCC is a performance coach working with elite athletes within team GB and also through his role as the Head of Strength and Conditioning for Leeds Met Carnegie. He has a regular blog which is available at www. brendanchaplin.co.uk He works with Rugby players, MMA fighters, Olympic sports and many other athletes from his base in Leeds, UK. Brendan is also the founder of Strength and Conditioning Education (www. strengthandconditioningeducationonline. com) The UK’s leading provider of coach education for the performance PT and S&C professional. You can follow Brendan on twitter @ brendanchaplin or search for him on facebook.
Mixed Martial Arts (MMA) is a sport that is quite literally exploding worldwide at the moment. The Ultimate Fighting Championship (UFC) has taken the world by storm with elite athletes showcasing a combination of wrestling, jiu jitsu, boxing, kickboxing, karate, judo and many other aspects of martial arts. From a physical perspective what we are seeing is just as varied. A combination of strength, power, mobility, endurance, and everything in between. It really is fascinating to watch the sport evolve and the level of athlete increase and improve. 32 | PTM | Summer 2014
There are many different opinions on training for MMA and one that I would like to address in this article is the concept of bodyweight training. Is bodyweight training really enough for MMA fighters?
Bodyweight training has been a staple in MMA strength and conditioning programmes pretty much since the sport of MMA evolved with fighters putting themselves through ‘bodyweight torture’ to prepare for their opponents.
But the question is, is bodyweight training alone enough to fully prepare for MMA? There are two key principles of training that we need to explore further in order to answer this question fully, namely specificity and progressive overload. Specificity and progressive overload work together very well. In order to fully prepare for our sport we need to make sure our training is specific to all the facets of MMA performance, these can be categorised as follows: 1. Movement patterns and ranges of motion 2. Velocities experienced 3. Energy systems 4. Forces experienced
As well as being specific we also need to make sure that we are overloading all these areas. This is how your body adapts and develops the necessary physical qualities. So progressively overloading all 4 areas above is vital in order to develop athleticism. We know that our training needs to be specific. The most specific training you can do for MMA is MMA itself or heavy sparring. A more general method of preparation would be sprints for example. A method of progressively overloading this would be sparring with tougher opponents and pressuring your skill set under conditions of fatigue. But the big question is, can bodyweight training ‘tick these boxes’ on its own?
M
ovement Patterns and ranges of motion Well certainly you can mimic the movement patterns and ranges of motion as you can do exactly the same type of movements that you do in the sport, this is one of the benefits of bodyweight training. You can overload this element by taking yourself through larger ranges of motion than experienced in the sport both dynamically and statically using stretches and mobility work.
V
elocities Experienced It is possible to achieve the velocities experienced using bodyweight training through explosive bodyweight exercises like plyometrics. The key is when you use these movements you do them with MAXIMAL INTENT to move quickly otherwise there is absolutely no point doing them!
Summer 2014 | PTM | 33
even come close to giving you enough stimulus to increase your strength in this way. You need to be experiencing HEAVY WEIGHTS on a weekly basis to cause your body to adapt and build strength. If every time you execute a takedown in a fight requires 50% of your maximum strength to achieve, by increasing this max strength by 20% the relative strength required for that takedown is reduced. Which means you can conserve more energy and compete more intensively. So strength training is a fundamental to MMA preparation for this reason.
Interested in learning more about Strength and Conditioning check out our strength and conditioning course: Certificate in Strength and Conditioning for PTs. Find out more and how to book at www.premierglobal.co.uk You can overload the velocities by using overspeed work or adding slight resistance to movements such as sprawls and takedowns with a weighted vest or resistance belt.
E
nergy Systems Whichever energy systems you choose to develop you can do them through bodyweight movements, no question. You can use more general methods such as sprints and intervals on the treadmill/rower etc, or you can do more specific work such as MMA circuits, of course the most specific is sparring and fighting itself.
F
orces Experienced This area is where
34 | PTM | Summer 2014
bodyweight training struggles to make its mark! Most sporting movements such as explosive takedowns, sprawls and striking require forces WELL in excess of our own bodyweight, on many occasions 8-12 times your bodyweight goes through you when you execute these movements. Although you can easily replicate the movement patterns with bodyweight training you cannot OVERLOAD THE FORCES unless you use resistance training to increase your strength capabilities. Bodyweight training doesn’t
C
onclusion Bodyweight training is great and should remain a big part of your training programmes as it ticks many boxes. But it’s not the answer alone, and you better make sure you’re also training to increase your strength, otherwise you will not be preparing yourself optimally. You need to know why and where the bodyweight training fits into the overall training picture, otherwise you’re not really training to improve, you’re just training for training’s sake! Work on the basic strength movements to begin with such as squats, lunges, deadlifts, pull-ups, presses and bracing movements such as plank rows and planks. Don’t move on until you have an excellent level of technical proficiency in these movements. You need to master and progress in these basics just as you would with your more specific MMA training.
Courses available within the Premier Portfolio Get Qualified Become a Personal Trainer
Advanced Skills Courses
– Diploma in Fitness Instructing & Personal Training QCF
– Diploma in Exercise Referral (20 REPs points)
– Certificate in Fitness Instructing (Level 2 – 20 REPs points)
– Certificate in Strength and Conditioning for PTs
– Certificate in Personal Training (Level 3 – 20 REPs points)
Reach Level 4 – Diploma in Specialist Exercise (Low Back Pain) (20 REPs points)
– Award in Designing Pre and Post-Natal Exercise Programmes (20 REPs points) – Award in Education and Training (20 REPs points) – Postural Assessment and Corrective Exercise Instructor Training (20 REPs points)
Nutrition Courses
– Diploma in Specialist Exercise (Obesity and Diabetes) (20 REPs points)
– Advanced Nutrition for Weight Management (4 REPs points)
– Certificate in Exercise for the Management of Low Back Pain (20 REPs points)
– Advanced Nutrition for Physical Performance (4 REPs points)
– Certificate in Exercise and Nutritional Interventions for Obesity and Diabetes (20 REPs points)
Massage Courses
Fitness Courses
– Level 3 Diploma in Sports Massage (20 REPs points)
Functional Fitness Courses
– Level 4 Diploma in Sports Massage Therapy (20 REPs points)
– Master Kettlebell Instructor Training (16 REPs points)
– Certificate in Neuromuscular & Soft Tissue Mobilisation Techniques
– Hatton Academy Advanced Boxing Workshop
– Certificate in Applying Objective Physical Assessments
– ViPR Training
– Certificate in Corrective Exercise for the Management of Common Injuries
– Kettlebell Instructor Training (8 REPs points) – Suspended Movement Instructor Training (8 REPs points) – Running Technique Instructor Training (8 REPs points) – First Aid
Group Exercise Courses – Studio Cycle Instructor Training (8 REPs points) – Certificate in Exercise to Music (20 REPs points) – Total Group Instructor Training (20 REPs points)
Online courses – An Introduction to Kettlebell Training – Nutritional Advice for Physical Activity (4 REPs points) – Obesity Myths – Fuelling Exercise for Physical Activity – Power Club Training – Padwork Training – Advanced Kettlebell Training – Medicine Ball Training – Suspended Movement Training – Running a Successful PT Business (4 REPs points)
Summer 2014 | PTM | 35
Strength training for runners By Patrick Dale, Personal Trainer and Author
Runners love to run and why not; it’s a healthy activity that you’ll never grow out of. But, is it the best way to keep your muscles and skeleton in tip-top shape? Possibly not. You see, while running is awesome for strengthening your heart and lungs, it doesn’t do a lot for your skeletal or muscular system. Many runners are actually very weak and weakness often leads to injury. Of course, we’re not suggesting you drop running altogether, put on your posing pouch and take to the stage at a bodybuilding contest. Rather, that some weight training can help your running, extend your running career and help prevent running-related injuries. If you are already hitting the gym two or three times a week 36 | PTM | Summer 2014
then good for you – keep it up. If you aren’t, you really are missing out on something that can enhance your muscle and bone health and extend your running career by many years. Here are five tips to help you get the most from weight training
1
Get some expert guidance While “Big Barry” the local
Rather, that some weight training can help your running, extend your running career and help prevent running-related injuries pump ‘n’ poser at your gym might look like the right guy to ask about training with weights, he probably doesn’t
know his gluteus maximus from his olecranon (his ass from his elbow). He certainly won’t know how to put a running-specific weight training workout together for you. Bodybuilding (Big Barry’s sport of choice) is VERY different to weight training for improved sports performance so seek out a sports’ strength and conditioning coach who is adept at writing workouts for runners. It’s guys like Big Barry who are responsible for the old myth that weight training makes you slow and heavy so give him a wide birth!
Single leg exercises, called unilateral exercises by strength trainers in the know, can help fix left to right muscle and gait imbalances and prevent running-related injuries.
2
Use exercises that will help your running The bench press and biceps curls may well be Big Barry’s favorite exercises but they won’t do much for you. Instead, you want to do exercises that will enhance your running performance. Forget isolation or single joint exercises like leg extensions and the pec deck or blitzing your triceps and deltoids. Instead, focus on compound or multi-joint exercises like lunges, single leg deadlifts, kettlebell swings, overhead presses, Russian twists and other similar exercises that will help strengthen your running muscles. Running is a one-leg-at-a-time activity
so it will really pay if you do exercises that replicate this. Single leg exercises - called unilateral exercises by strength trainers in the know - can help fix left to right muscle and gait imbalances and prevent running-related injuries.
3
Start light and slow Lifting weights affects your muscles very differently to running and doing too much too soon can land you in a world of hurt. DOMS – short for delayed onset muscle soreness – can be temporally
crippling and is best avoided unless you like walking like an arthritic duck. Even if you could have lifted more weight, start light and increase your weights very gradually week by week to avoid the dreaded DOMS. Remember, if you have never lifted weights before, even modest weights will make you stronger. Make the most of this training effect by starting light. If you start too heavy, you’ll peak too early and then your progress will stall. The best weight lifters in the world know this and now so do you. Summer 2014 | PTM | 37
4
Perfect technique – always How you lift a weight is at least as important as what weight you lift – not because you get style marks for your workout but because if you want to work your muscles effectively and safely, there is a right way to do it. Bouncing, jerking, swinging and swaying to lift more weight than you should is like taking shortcuts on a run – you are only cheating yourself. Not only are you cheating, any deviations from the correct lifting technique will increase your risk of injury. Weight training is very VERY safe – but only if you use perfect technique. The moment you break from good technique, the level of danger increases exponentially. Take your ego out of weight training and go by feel and not numbers. Oftentimes, light weights lifted properly are more effective than heavy weights lifted badly.
38 | PTM | Summer 2014
The moment you break from good technique, the level of danger increases exponentially. Take your ego out of weight training and go by feel and not numbers. Oftentimes, light weights lifted properly are more effective than heavy weights lifted badly
5
Be consistent with your weight training Weight training is not a quick fix for your running. Like running itself, it takes weeks of consistent effort to reap the rewards. That means you need to hit the weights not just once a month when the mood takes you or it’s too
cold and wet to run outside but twice a week, every week from now on. Change up your program every month or two and increase the weights you are lifting a little week by week and you’ll see progress from your weight training. Weight training can really help your running performance but only if you do it right. Get some expert help and take it slow – that way you’ll reap the benefits and avoid the hazards of this useful form of training. Interested in learning more about running then Premiers Running Technique Instructor course is for you. Visit www.premierglobal. co.uk or call 0845 1 90 90 90 for more information.
Summer 2014 | PTM | 39
THE PREMIER REVIEW- PRESS
Jungle Gym XT Reviewed By Steve Harrison, Premier Training International Demo Team Manager • £107.89 from Jordan Fitness • Two Industrial suspension straps (8 feet long each) o With separate straps (split training design) you can access a greater range of exercises • Two Integrated easy-wipe handles and Easy-In Foot CradlesTM • Two comfortable inline adjustment buckles • Two non-scuff door anchors • Two strap end adjustors • One Duro-LinkTM • One instructional DVD with brochure • One large, full color workout wall chart
WHO IS IT FOR?
The Jungle Gym XT is a strong and versatile suspension trainer. From the moment you open the box you can see that it is aimed at a wide range of exerciser. On one hand it is a simple to use and friendly piece of equipment, whilst on the other it is able to offer a vast array of exercises which can be performed on the straps. The Jungle Gym XT uses a split design – there are two separate straps (as opposed to the one strap system) that divide down two lengths in a V-shape. The separate straps allow a greater number of 40 | PTM | Summer 2014
exercises to be performed and greater scope to progress and regress movements, simple by changing the width of the straps. There is obviously a little more set-up time compared to one clip/ karabiner attachments, but this is minimal and the set up time was actually very quick and simple.
PERSONAL EXPERIENCES
On first glance the Jungle Gym is very well designed. It is clean and easy to figure out how to set up, there are no clunky metal clips or unnecessary loose bits of material, and the equipment secures itself to its mounting post by looping it around and then nicely threading the
handle through the open loop of the strap to tighten it up. I found the loop and thread set-up very easy to work with, and my only issue was with the lack of a clip or karabiner is that you may struggle to attach in certain environments - a wall fixed eyelet or x-mount would not work with the Jungle Gym XT and so you would need to find a solid post or anchor point in order to set up appropriately. The handles are very comfy and a nice size. They do get a little sweaty after a big workout but are well designed for the exercise uses. The foot cradles are brilliant – this is often a compromise on many suspension trainers and yet with the Jungle Gym XT
they are incredibly easy to get set up into and are very comfortable and secure whilst performing the movements. I would go so far as to say that these are so good that most of the movements I practiced with the straps involved my feet in the straps, not my hands. This piece of equipment is so easy to carry around with you and set up quickly that it can challenge almost any type of exerciser at the appropriate level. The core work you can achieve is phenomenal and being able to have a little extra support for a wide range of high jumps and plyometric styled exercises is awesome too.
LIMITATIONS
As mentioned already, my only limitation issue is that you may perhaps have to search for a decent anchor point due to the lack of a clip at the end of the straps. Other than that they performed admirably and survived a big thrashing of jumps, hangs, swings and rotation patterns without ever suggesting they may fail.
VERDICT AND SUGGESTED WORKOUT
Very good – competitively priced, very nicely and aesthetically designed, comfortable, and secure fittings! Capable of with-standing a solid high intensity workout and
provided a fantastic training partner for the program below:
WARM UP
• Supported ice skater side hops x 30 • Supported posterior lunges x 30 • Inclined row x 25 • Suspended chest press x 25
MAIN SESSION
[Basic total body effect giant set] 3 sets of: • Suspension squat jumps x 15 • One arm suspended rows x 15 each side (only one strap needed, at lowest body angle possible) • One foot in strap Bulgarian split squats x 15 each side • Suspension pectoral flyes x 15 (at lowest body angle possible) • [Full bodyweight superset, set up straps like gymnastics rings] 3 sets of: • Full body dips : as many as possible • Full body chin ups : as many as possible • [Core focused PHA circuit] 2 sets of: • Transverse jack-knifes x 20 (in a plank position, pull feet in stirrups up and to your side, then repeat to the other side for the next rep)
Mountain climbers x 50 (in a plank position, pull each knee towards your chest in an alternating pattern as fast as possible whilst keeping hips and spine strong) • Pendulum plank walks x 15 (in a full arm plank with feet in stirrups – walk forwards and backwards on hands for 6 hand-steps in each direction per rep) • Supine /reverse mountain climbers x 50 (with feet in cradle stirrups, hold a strong bridge position with hips up and then alternate legs to pull your heel towards your bum and back)
COOL DOWN
• Suspension hamstring stretch (lying on your back with feet in stirrups overhead, let the straps pull the leg into the stretch pose and relax into) – hold for 30 seconds each • Suspension hip stretch (similar to a split squat stance, but really exaggerate the length of the stance to really open out the hip angle, also use a balance support to help you relax into the stretch) – hold for 30 seconds each • Kneeling child’s pose ( in a kneeling position hinge at your hips and extend your shoulders to go fully overhead and allow the torso to lengthen into the pose) – hold for 30 seconds Summer 2014 | PTM | 41
Superfoods By James Clynes, Premier Training International tutor
Super foods are all the rage now – and with good reason! If you knew that there were lots of foods out there crammed with nutrients and really beneficial to eat with other great health foods then why would you not be chomping on down! Some of the research around “super foods” is a tad iffy (if non-existence) in some cases, but even then, that’s not a reason not to be including those foods in your diet. Eating a wide variety of foods from both plant and animal sources is always the best way to eat. Your body has many detoxification pathways that it uses to breakdown substances found in food, drink and other compounds getting into your body. If you tend to eat the same foods, day in and day out then you never really let the particular pathways dealing with the substances in those food to get 42 | PTM | Summer 2014
a chance to relax. Over time this can overwhelm these pathways and they begin to not work as well.
If you tend to eat the same foods, day in and day out then you never really let the particular pathways dealing with the substances in those food to get a chance to relax So look to include a wide variety of foods in your diet as standard!
Now eating locally and seasonally is an excellent way to do this – there is good evidence from evolutionary biologists that this is how our bodies have developed over hundred’s of thousands of years, and this is a very natural way to ensure that we are eating different foods and different nutrients through out the year. Look for foods that are grown “organically” near you from small suppliers instead of the big supermarket chains – not only will this support local businesses, the food will have done less miles, will be fresher and likely contain more of the
nutrients that you need as it’s from the area that you live. Below are a list of the top 7 plant super foods that you should try and incorporate into your diet on a regular basis this spring and summer!
1
Asparagus – never mind how it makes your wee smell, this super food contains a really good level of vitamin K and quite a bit of iron! Steaming it is ok, but if you want maximise the taste experience then you need to take a pan, get some butter and a bit of bacon and fry these little nutritious bad boys up for a few minutes – yum yum!
2
Artichokes – not my favourite vegetable and it looks a bit funky but it’s got lots of fibre in it! One serving can give you about 9g which is quite a lot for just one food stuff. Serve with chillies, lemon juice and parmesan cheese.
3
Spinach – packed full of nutrients including iron, vitamin C & E and other antioxidants. Like most other green leafy vegetables it has hardly any calories and lots of benefits. I set my clients a game of “see how much spinach you can eat before you’re sick”. Eat tonnes of this nutritious leaf and reap the benefits.
4
Fennel – an interesting vegetable with a slightly strange aniseed or liquorice taste, I’ve always found this odd as you never expect that kind of taste from a vegetable. Fennel contains lots of potassium, so great for the heart and keeping that blood pressure under control.
5
Leeks – an awesome addition to the cheese sauce and broccoli and as an accompaniment to a roast. Leeks are a great source of nutrients including sulphur based compounds that have shown promise in fighting cancer cells.
6
Strawberries – England’s finest fruit! Great fun to pick and eat! Lots of Vitamin C, low calories and not much fructose!
7
Broccoli – Love a bit of cheese on broccoli! Or cheese sauce on broccoli – very nice! The Paleo crowd are nuts for this small tree like vegetable, and for good reason. Low in calories, high in micronutrients such as vitamin A, C, folates and minerals including calcium, magnesium, zinc and others. Steam it, boil it, roast it and make it swim in cheese – it’s all good! Summer 2014 | PTM | 43
WORKOUT TIPS
FITNESS
TIME-SAVING WORKOUT TIPS By Patrick Dale, Personal Trainer and Author
If I had a pound for every time someone told me that they didn’t have time to exercise, I’d be a very rich man indeed. Personally, I find it hard to understand how, out of 168 hours in a week, so many people can’t even find three spare hours to get a little exercise done – especially when the national average TV viewing figures suggest that most people watch an average of three hours a day!
In actuality, short workouts can be as if not more beneficial as hour-long aerobics classes or weight training marathons. Not having time for exercise is a bit like when a kid says their dog ate their homework. It may have been true once, or even a couple of times but if you genuinely think 44 | PTM | Summer 2014
you NEVER have time to exercise then there is a bigger issue that needs addressing: your priorities, your time management skills and maybe even your chosen career! Of course, there are times when you might not have as much time as you’d like for exercise but that doesn’t mean you should skip your workout entirely. In actuality, short workouts can be as beneficial as hour-long aerobics classes
or weight training marathons (sometimes more so!). Short workouts make you focus on what is important and naturally eliminate that which is not. For example, if you only had 30 minutes for weight training, you’d need to focus on just a few compound exercises like squats, pullups and bench presses to work all of your major muscles in such a limited time. Ironically, such a limited choice of exercise
means you automatically cut out superfluous and ineffectual exercises like triceps kick backs and crunches. If you swapped your 60 minute Zumba class for 20 minutes of burpee intervals, you’d not only burn more calories, you’d trigger a greater calorie afterburner effect and also work every major muscle in your body. Sometimes, shorter is better. So, to that end, here are some tips to help you get around the whole “I don’t have time” issue and get your exercise fix even when the demands of the day conspire to rob you of your health and fitness!
S
uperset everything Supersets involve doing exercises in pairs which means you get more work done in less time as you halve your rest periods. For example, do a set of press ups and then a set of squats. Rest 60 seconds and repeat. Not only does this save time, it also really cranks up your heart rate so you get a cardio workout for free.
W
alk everywhere you can Why go to the gym and then do cardio when you could simply get more brisk walking into your day? You can get your cardio workout done when you’d normally be driving or sitting on a bus. Walking is hugely underrated and yet offers so many benefits that it’s almost a crime NOT to walk. Walk 30 minutes a day and forget doing hour long aerobic classes – that will leave you more time to focus on quality
forms of exercise like strength training.
C
ompound exercises only Compound exercises use multiple muscle groups and joints at the same time which means they eliminate the need to do lots of “little” isolation exercises for minor muscles as they are used anyway and by default. No need to do biceps if you have worker super-hard on pullups and no need for triceps when
you’ve done a few sets of dips. Take this one step further by doing complexes – exercises that are linked together and performed as a single, unbroken sequence. Front squats with an overhead press, burpees, stiff legged deadlifts with a bent over row, lunges with a bicep curl – all great time savers.
D
on’t stretch at the gym If you are short of time, don’t waste valuable minutes by stretching. Summer 2014 | PTM | 45
Stretching IS important but you can do it at home in front of the TV. Delaying your stretches by an hour or so won’t cause your muscles to shorten dangerously and if time is really that much of an issue, spend your training time as constructively as you can.
E
xercise at home Training at a gym is very convenient in terms of equipment and space available but travelling to the gym, getting caught up in locker-room chit-chat, doing your workout – punctuated by more conversations over the water fountain, showering, and then driving home, all take up very valuable time. Instead, work out at home. Spend 2-3 months gym membership on a suspension trainer; a couple of kettlebells, an exercise mat, a jump rope and some resistance bands and you have everything you need to stay in shape at home. You’ll save
46 | PTM | Summer 2014
hours per week by training at home instead of at the gym.
G
et up early and get your training done first Early morning training is not for everyone but it’s amazing what you can get used to. Training first thing in the morning means that you are much less likely to get hijacked by extra work or family commitments. You can then relax knowing that your workout is done and, whatever else the day throws at you, you have invested some time in your health and fitness. Twice a week and once at the weekend is all you need.
E
xercise at lunch time If you get an hour break at lunch time, rather than sit in the canteen reading the newspaper or watching lunchtime soaps on TV, get a brief workout in. You could do a 30-minute tempo run around the local area, a bodyweight circuit
in the car park, run up and down the steps of your building or even go to the gym if it’s nearby. Maybe negotiate with your boss a slightly longer lunch break in return for finishing work 30 minutes later to give you time to train. After all, a fit employee is a healthy employee and less likely to have time off work through illness! While it’s not easy to live a healthy life and find time for exercise, making your training a priority and using these strategies can help you stay on the straight and narrow path to fitness and health. Exercise isn’t easy – or shouldn’t be if it’s worth doing – but the rewards make the investment worthwhile. If you’re looking for short courses to supplement time saving workouts check out Premier’s range of bite sized online courses at www.premierglobal.co.uk.
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Summer 2014 | PTM | 47
By Steve Harrison - Demo Team Manager- Premier Training International
Pre Workout Versus Post Workout Nutrition What is more important, Pre Workout Nutrition or Post Workout Nutrition? Firstly you need to ensure you are getting the right levels of macro and micronutrients in your daily diet before you consider pre and post workout nutrition. Once you’ve got this right then you can consider the meals directly surrounding your workout.
What you eat after your workout is what aids your body in part of its recovery.
Firstly you need to ensure you are getting the right levels of macro and micronutrients in your daily diet before In my opinion, both pre and post workout meals are equally you consider pre and post workout nutrition important. What you eat before your workout is what fuels your energy. 48 | PTM | Summer 2014
Pre workout, your body needs fuel (carbs, protein, fats)
to give you energy for your workout, in order to reduce the depletion of muscle glycogen stores, muscle protein breakdown and post workout cortisol levels. Therefore depending on your goals and lean muscle mass weight I would suggest 1-3 hours prior to your workout consuming a meal consisting of around 0.15-0.25 grams of protein and carbs per pound of lean muscle mass to provide optimal energy and
Most commonly the protein source would be from a fast digesting protein such as whey. ‘What whey protein do I choose?’ you may ask, there is a huge range of whey proteins available. Whey concentrate is the generally the slowest digesting and usually cheapest, then there is whey isolates, furthermore there is hydrolysed whey, which is generally the most expensive of the three. Egg whites can also be a fantastic and more natural source of protein post workout if you didn’t want to spend the big bucks on whey, which is quite often just a placebo.
performance for your workout. Protein sources such as chicken, fish, eggs and turkey preferably avoiding red meat which takes longer for the body to digest. You could consume a meal closer to your workout, however you need to ensure it is a faster releasing protein such as whey and higher GI carbohydrate such as fruit to ensure faster digestion pre workout.
Post workout muscles are damaged and depleted. Research has shown that within an hour after you workout muscles are biochemically primed for nutrient uptake. Again depending on your goals and lean muscle mass weight I suggest consuming 20-40 grams of protein to help aid muscle recovery and repair and 30-50 grams of carbs to replenish glycogen stores maximising protein synthesis.
So we’ve established that pre and post workout meals are equally important. However, if you have reached your preferred level of lean muscle mass and are wanting to decrease your body fat levels then extra FAT BURNING cardio is not always possible and fortunately it isn’t always the answer. You can achieve a 10% body fat or lower with just an hour work out a day through diet and by adapting your training regime. This is where pre and post workout nutrition gets even more important. So ultimately pre and post workout are both as important however it’s what your pre and post workout nutrition consists of that is more important and its your goals that will determine the nutritional content. If you’re interested in learning more? Check out Premier’s range of courses on nutrition at www.premierglobal.co.uk or call 0845 1 90 90 90. Summer 2014 | PTM | 49
ASK THE EXPERT
Answered by Steve Harrison - Demo Team Manager- Premier Training International
Q. When should I do my cardio – before or after my weight training?
A
If you have a specific resistance training workout planned it is best to leave your CV session until after these exercises have been completed. This is because you need to be fresh and focused on the main objective of your session, to perform each exercise as
successfully as possible. If you are performing workouts like PHA circuits, bodyweight circuits and are focused more on just metabolic burn out, then you could perhaps mix and match the order between your CV exercises and resistance training exercises. However, just to reinforce, if you are going to include some complex, large compound lifts then perform these before you tire yourself out with a cardio session.
Q. Should I do cardio on the same day as my weights sessions?
A
This really depends on what you are training for and how advanced you are in your training programme. If you have the freedom to train more than once a day, then perhaps performing separate morning and evening sessions focusing on different objectives would be wise. That way, you can mix and match your training elements to achieve high performance gains, still balance your rest and get a total body holistic approach. For example: Monday Morning: CV run, LSD @ 55-65% effort Evening: Upper body push, hypertrophy Tuesday Morning: CV cycle, lactate intervals @ 85% efforts Evening: Upper body pull, hypertrophy Wednesday Morning: Swim, aerobic intervals @ 70-75% efforts Evening: Lower body, hypertrophy and strength 50 | PTM | Summer 2014
Thursday Morning: CV LSD @ 55-65% effort Evening: Total body stretch out, or Yoga Friday Morning: Upper body push, hypertrophy Evening: Dynamic stretch / mobility workout Saturday Morning: Upper body pull, hypertrophy Evening: CV swim, aerobic intervals @ 7075% efforts Sunday Morning: Lower body hypertrophy and strength, plus CV run – CP interval sprints @ 95-100% Evening: Rest –or- Spa (Massage, Sauna, Steam, Jacuzzi) If you don’t have that much time and it is hard to get your sessions in already, then I would suggest having a singular focus only per day - concentrating your efforts on the outcomes
of each session. For example, one day you could do CV and another resistance training. This way it will be easier to avoid overload and allow you to develop in particular areas more effectively.
Q. Do I need a cardio warm up before weight training?
A
Not necessarily, you do need to be warm and fully prepared for the activities you will be working on – so maybe some more time on specific mobility movements that relate to the exercises you have planned and some light warm up pre-sets for each exercise may be suffice. However, you do need to ensure you get your temperature and heart rate up a little in order to prepare the vascular system and aid pliability for your soft tissue. So don’t just go through the motions - perform you mobility moves effectively and you may be able to achieve all goals at the same time.
Q. Do I need to focus on cardio at all - if my goal is purely hypertrophy?
A
I would say yes! The benefits of CV work are not only directed at performance gains for endurance athletes and health maintenance goals. Having a more efficient CV system will enable you to recover faster, work out at higher intensities and deliver nutrients around the body more effectively – all massively important if your goal is hypertrophy. Be careful not to over train on the CV as you don’t want to negatively impact your hard work and efforts with the weights, but I would definitely always recommend that the CV element is not left by the way-side.
Have a question you want to ask? Email us at editor@ premierglobal.co.uk
Summer 2014 | PTM | 51
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