Michael's Tough Mudder Training (wk 3 & 4)

Training for Tough Mudder, weeks 3-4.

If you missed week one and 2 you can check them out at:

www.getfitptblog.wordpress.com/2018/04/04/training-for-tough-mudder-weeks-1-2/

Week 3 is a low intensity week, coming in after the heavier week two workouts and alongside weeks 3 & 4’s higher intensity endurance work; this keeps the pace from being too overwhelming early on. Week four picks up the intensity again and carries on the strength building buy increasing the amount of working sets.

Looking more specifically at exercise selection, I chose the front squat as one of primary moves for the lower body for a very important reason. Jumping power and carrying strength:

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Take a look at the picture there and note the guys closest to us, now look at the leg position on a front squat:

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If you are on the bottom of the stack, you’re not just going to be able to shoulder press your buddy up. You’ll need some leg power to hold up the weight and drive them upwards; a solid front squat position sets you up to be the ultimate springboard for your teammates. Coupled with some jumping power to get you up there as well and you are you’ve got it made. Then it’s your buddies turn to be the spring board on the next wall so your legs can recover a bit

Endurance wise, we drop down a circuit, but also lose a rest period. On top of that each exercise now lasts 7 minutes, but you only do 5 exercises a circuit instead of 6 (alternating an additional sprint or high row between circuits 1 & 2). This is to maintain the hour and a half training slot.

This is a big jump for endurance and no means an easy task, particularly with the lunges. But lunges are massively important in a tough Mudder set up as, unsurprisingly, you’ll wade through a lot of thick mud and the ability to fully drive your legs without burn out is massive.

Want to read more? Get the full workout list and a lot more in depth detail on Mikes own blog!

Find the full article at www.getfitptblog.wordpress.com, which include run times and the endurance workout to prepare for tough mudder!

Or follow Michael on social media:

Instagram: www.instagram.com/gfpt_pugh

Facebook: www.facebook.com/GetFit.MichaelPugh

And book him for personal training at: www.getdynamic.co.uk/personal-training/

Michael's Tough Mudder Training (wk 1 & 2)

Training for Tough Mudder, weeks 1-2.

I did my first Tough Mudder last year and within an hour of finishing it, I’d booked my second. It’s a tough physical and mental challenge but has incredibly social feel to it, from the festival like stalls out front to the team spirit cemented through the race.

But it does require a bit of preparation; you can’t just turn up and ease your way though a half marathon length obstacle course. So over the next 16 weeks I’m going to go through my training for Tough Mudder and the specialisation I go through to be race ready.

So I keep myself in good general fitness, but 16 weeks out is when I begin to train specifically for the race, preparing directly for the challenges of the race.

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My workout is split into two strength workouts, two endurance workouts and one long run with my week looking like this:

Mon - Sun: Strength, Endurance, REST, Strength, Endurance, REST, Long Run

So let’s look into the strength training:

Week 1 & 2

Primary - Front Squat, Pull ups, Shoulder Press

Accessory - DB Bench Press, Back Row, Knee Raises

The workout is split into 3 primary movements and 3 accessory movements, the Primary movements are exercises that relate directly to the obstacles that you would face. I’ll go into my choices in more detail in later articles.

Accessory exercises help balance out the workout, and provide extra training to muscle groups that would support your primary movements.

As a rule, I always do 5 sets of a primary exercise and at this point you should always feel like you should be able to do 1 to 2 more reps at the end of a set. This will change as we go though the season, working towards peak strength.

Want to read more? 

Find the full article at www.getfitptblog.wordpress.com, which include run times and the endurance workout to prepare for tough mudder!

Or follow Michael on social media:

Instagram: www.instagram.com/gfpt_pugh

Facebook: www.facebook.com/GetFit.MichaelPugh

And book him for personal training at: www.getdynamic.co.uk/personal-training/

WIN the "FIGHT" with Kyle Ward

Do you want to win the 'FIGHT' against FAT & STRESS?

Dynamic Fitness's very own Kyle Ward has the solution and the winning mentality to help you win the "Fight" against Fat (read more below....)

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Kyle has over 20 Years of Combat experience and has won numerous trophies locally, nationally and internationally. 

"I have Kicked and Punched my way into helping clients achieve their Fitness Goals by using a variety of combat exercises that I have used myself when I was competing. I have also found this has helped my clients achieve great Physical and Mental Fitness Levels too."

"Combat has helped me in so many ways both mentally and physically, when I first started I had a lot of built up energy, some days I had a lot of built up stress too, so I joined a club and learnt the art of Combat. Over the years I have watched and learnt how my body reacts to many different scenarios from weight loss, weight gain, FAT LOSS and having a lean and toned body."

"My Stress levels have changed dramatically from just punching and kicking pads,  and I have learnt how to channel the stress safely and effectively. I would love to pass on my knowledge and levels of wisdom to help you achieve your goals and for you to have less 'STRESS' or become 'STRESS FREE'."

Want to find out more? Click the link below and fill out the form:

http://www.getdynamic.co.uk/personal-training/#book-consultation

Like and Follow my FACEBOOK: 

https://www.facebook.com/DynamicFitnessKyle/?ref=bookmarks

We have a new Personal Trainer!...

Introducing Michael Pugh to Dynamic Fitness....

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Michael is an experienced Personal Trainer, who has just moved to our beautiful City. All the Dynamic Trainers got together this week and gave him a warm welcome to the Dynamic Fitness Team :)

We are doing a special offer with Michael for a limited time only

25% off a block of 10 Personal Training sessions.

Book in here: http://www.getdynamic.co.uk/personal-training/

Physio with Hanna

Dabbourphysio at Dynamic Fitness - Strength & Conditioning Physiotherapy

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Contact website ww.dabbourphysio.com dabbourphysio@gmail.com


Most activities cause strain on your body – particularly if done excessively, in an incorrect manner or if there already are pre-existing weaknesses or injuries. Assessing this beforehand could be helpful to prevent injuries, improve performance and ensure you can continue in the long-term. This is appropriate for men and women of all ages wishing to pre-empt future problems.

Strength and conditioning physiotherapy includes an assessment of your current strengths and weaknesses, injuries and future goals in order to create a personalised training plan. This training plan can take a number of forms; all from strength work in a gym to Yoga/Pilates based exercise or functional plyometric programmes designed for you. All created to support your aims and your sports/activities.

Using physiotherapy expertise combined with strength and conditioning training,  can help you in a number of specific situations:

If you have recurring injuries that prevent you from training or participating in activities.
If you wish to prevent common injuries within your sport or activity.
If you believe you have particular weaknesses such as:

Flexibility
Core Strength
Individual muscles
Previous injuries

Injuries from sports or accidents
Lower back pain and disc injuries
Shoulder dysfunctions
Hip and knee dysfunctions
Post-ortopaedic surgery rehabilitation
Arthritic pain
Postural problems

You wish to start a new sport or you got an upcoming event and would like a programme to build up towards it.
You wish to continue with your sport or activity for a very long time, even for the rest of your life, strength and conditioning coaching from a physiotherapist can help you achieve this.

Further, strength and conditioning are key aspects to keep fit and healthy more generally and can help you with:

Living a long and healthy life.
Improving well-being, both physically and mentally.
Improving performance in sports, activities and daily life.
Ensuring you can continue to undertake your sports and activities for as long as possible.

Price cost is £58 1 hour or 5 sessions for 250 ( 50 per session)

1000 mile Challenge (February)

Help us complete 1000 miles of Cardio in the Dynamic Studio in February....

In support of our incredible client, Becky Cooper, we are helping Becky raise awareness of her 1000 mile challenge, in aid of the Big C and the Lullaby trust.

The challenge in the Dynamic Studio is to complete 1000 miles with either:

- Rowing (instead of swimming)
- Cycling
- Walking or Running

We will be logging all of our Personal Training clients each session and also giving a prize for the fastest 1 mile in each discipline and for the client with the most miles over the month. The Personal Trainers are keen to get involved and it should be good cardio for us all! 

You can find details of Becky's challenge on the following link and see the map of her challenge below: https://uk.virginmoneygiving.com/fundraiser-display/showROFundraiserPage?userUrl=Trigirls&isTeam=true

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