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TOUGH MUDDER WEEK 6

Running This week for those who have been running hard for the past 5 weeks it’s time for a recovery week. Have a easy week running and only do 2 x 3km runs. Next week we will pick it up again and you will feel much better for it. However if you have not been…

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TOUGH MUDDER WEEK 5

Running 10km – Medium paced 8km. 3.5Km – As fast as possible. 6 x 400 m Sprints . 1:1 Work:Rest Ratio. Conditioning Circuit Complete 30 seconds of each exercise.  Then Rest for as long as you need and repeat 6 times. Jumping Pull Ups (Jump pull yourself up so that chin goes over bar) Renegade…

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TOUGH MUDDER WEEK 4

Week 4 Running 8km – Medium paced 8km. 3.5Km – As fast as possible. 4 x 600 m Sprints . 1:1 Work:Rest Ratio. Strength Program twice per week Complete 10 reps of each exercise for 4 sets. Choose a way to make each set as hard as possible for yourself. Perform as circuit. Rest as…

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TOUGH MUDDER WEEK 3

    Running     7km – Medium paced 7km.   3.5Km – As fast as possible.   Team Session – Saturday 21st – 9am @ ‘The Tan” meet at the bottom of the hill for a lap of the tan and a few hill sprints.     Strength Program twice per week Complete 10…

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TOUGH MUDDER WEEK 2

Running 6km – Medium paced 6km. 3.5Km – As fast as possible. Strength Program twice per week Complete 10 reps of each exercise for 4 sets. Choose a way to make each set as hard as possible for yourself. Perform as circuit. Rest as needed. 1.Push Ups – (knee push ups, toe push ups, weighted…

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TOUGH MUDDER WEEK 1

Running twice per week 5km – Medium paced 5km. 3km – As fast as possible. Strength Program twice per week Complete 10 reps of each exercise for 4 sets. Choose a way to make each set as hard as possible for yourself. Perform as circuit. Rest as needed. 1.Push Ups – (knee push ups, toe…

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7 Ways To Stay Lean Over The Festive Season

Have a Goal Have a goal in mind these holidays! Make it realistic and achievable this can be anything from changing your body composition, weight loss, aerobic fitness, strength gains, or detoxing! This will keep you focused and determined over the break. Choose the Best Options Be smart about what you eat during the festive…

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Melbourne’s Top Swimming Coaches doing it Tough!

BOXING Training 6 x 3 min Combination Rounds on Pads / 30 second rest between rounds 3 x 3 min Combination Rounds on Heavy Bag / 30 second rest between rounds Intervals on heavy bag : 100% effort 30 sec work  : 30 sec rest 20 sec work  : 20 sec rest 10 sec work …

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F.I.T.E Workout of the Week

Punch & Run   6 Rounds of: 800m run 3 Min Bag Round This session will test the lungs and the legs. Do the 800m run as fast as you can, rest 30seconds while you put your gloves on, then hard fast combinations for 3 minutes on the heavy bag.  Rest 1 minute after bag…

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Cramps

Cramps This week there has been a noticeable influence of Cramp & Stitch! I’m sure we have all experienced this uncomfortable discomfort at some stage! This is a funny topic because there are a few theories behind these two conditions and how to avoid them. What is it? Sudden tightening and intense pain in a…

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