http://www.dbsportstherapy.com en-gb dbsportstherapy.com 2011-12-6T00:00:00Z dbsportstherapy.com http://www.dbsportstherapy.com/page2.htm#108247 A great test of running speed and endurance the Cooper Test is a 12 minute run walk or crawl for as far as you can. A challenge on the cardiovascular system and your endurance at high speed. A great way to improve your faster pace runs over middle distances and a quick way to determine your improvements in speed and stamina for running. Cant be so bad U.S. Marines use this test to assess their recruits 2011-12-6 16:46:11 http://www.dbsportstherapy.com/page2.htm#106416 5 Rounds for Time50 Jump Rope40 Mountain Climber30 Squat20 Press Up10 Pull UpWork on mobility before your workout and prepare for movements ahead. Cool down with some light exercise and stretch off to finish your workout. 2011-11-8 12:31:56 http://www.dbsportstherapy.com/page2.htm#106297 5 Rounds for time10 Kettlebell KB Clean and Press each arm10 KB SwingFarmer carry KB 200mWarm up and cool down with body weight circuits mobility work and stretches. There as important as the workout itself 2011-11-7 09:09:05 http://www.dbsportstherapy.com/page2.htm#106094 High intensity exercises get great results FACT. There is no need to be in the gym for hours on end.Warm up and work on specific mobility drills to improve your efficiency in the exercise your about to complete. Choose two whole body compound exercises and hit them hard every two minutes for ten minutes.Heres an example 10 Clean and Press heavy20 BurpeesUse the time after completing both sets to recover before the next 2 minute interval begins.Cool down with some light exercise and stretch off thoroughly. 2011-11-3 17:31:43 http://www.dbsportstherapy.com/page2.htm#105819 Metabolic conditioning is a great way to increase your work capacity and burn fat as the workouts are high intensity and challenge most energy pathways. Heres a circuit from this mornings Boot Camp session.5 Rounds for Time10 Kettlebell KB Sumo Deadlift High Pulls10 KB Push Press10 KB SwingSprint a lap of the pond 270mChoose a kettlebell weight that you can hold good form throughout the movement with and that challenges your strength. 2011-10-31 18:04:54 http://www.dbsportstherapy.com/page2.htm#105666 You can make pretty much any workout a fitness test by establishing movements that can be standardised so they can be repeated time a time again without altering the movement. For example the basic pull up test that the armed services use is a simple as as many pull ups in 2 minutes. The pull ups must start with a hanging straight arm and the end position is chin above the bar without kipping. A great cardiovascular endurance test is The Bleep Test. A 20m shuttle run measure in time to a preset bleep. You just have to keep up with the bleep as you run from end to end of the 20m distance. You can even get this test as an iPhone app. Measure it out and see how far you get level 10 is the standard to get you through basic training in the Army.To improve your fitness you must test it and retest to mark improvements or losses. You can then adjust your training goals to target specific areas of your fitness to balance it out. 2011-10-29 13:45:01 http://www.dbsportstherapy.com/page2.htm#105505 With winter fast approaching its time to think about snow sports training to get the most from your alpine holidays. Primarily build strength through your core and increase work capacity in your lower body. Your trunk needs stability while hips and legs provide the ride. Heres a great little circuit that works the lower body and core.Complete 5 Rounds for TimeLeg Blaster Complex halve the numbers for a mini version20 Squats20 Lunges20 Lunge Jumps10 Squat JumpsPlank 60sec recovery 2011-10-27 10:32:27 http://www.dbsportstherapy.com/page2.htm#105464 During your warm up the aim is to prepare your body for the task its about to complete. So with this in mind work through and mobilise the major movements your about to training. Aim to improve posture good start and finish positions for all lifts or exercises and slowly increase the intensity. Your warm up is a great time to work through technique at low intensity before you ramp it up.After your workout slowly reduce the intensity and work on your flexibility by stretching out to increase muscle length and reduce tension throughout your soft tissues and joints. Mobilising and stretching regularly will slowly improve but mechanics consistency and lastly intensity is key. Even if your not training today you can still mobilise and stretch as good habit to help prevent injury and improve performance. 2011-10-26 17:10:04 http://www.dbsportstherapy.com/page2.htm#105378 21 15 9 reps for time.left arm kettlebell snatchright arm kettlebell snatchpull up 2011-10-25 15:48:20 http://www.dbsportstherapy.com/page2.htm#100938 Todays workout is something simple.Warm up example 10 of each controlled movements for 3 setsOverhead Squat Samson Stretch Overhead LungeSide LungeSit upPoor Man Leg Curl BridgeRun for time5kmCool down3 2 1 GO 2011-8-22 09:29:14 http://www.dbsportstherapy.com/page2.htm#100716 Welcome to the start of my new Blog. Many of my clients have been asking what they should be doing on days that they dont train with me or when they or Im away on holiday so here goes. Im off to the USA for a few weeks and Ill try to update the Blog with workouts and ideas for mobility and flexibility work as well as advice on nutrition.Here is a short Metabolic Conditioning Met Con workout to get you started.Always warm up and work on mobility exercises before the workout.As Many Rounds As Possible AMRAP 10 minutes10 Kettlebell Swings10 Kettlebell Clean and Press10 Box Jumps10 Pull UpsN.B. Choose kettlebell weights according to your ability to hold good form and proper technique and scale the movements to your skill level. Jump within your height range and try horizontal pull ups if you cant manage full pull ups.Always cool down with light movements and flexibility exercises after your workout.Until next time.3 2 1 GO 2011-8-18 16:58:09