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Subscribe to this list via RSS Blog posts tagged in Training

Posted by on in Active Health

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Fed-up with being FLABBY? Sick of being TOO SKINNY? Looking for a PODIUM finish? Starving for sensible MEAL SOLUTIONS?

Physical Transformation
For nearly five decades I have successfully managed the physical transformation of individuals who have dreamed of reaching specific goals. Whether you want to lose or gain weight, embark on injury rehabilitation, sport-specific training or any level of body shaping - give me an opportunity to help you!

Experienced Sportsman & Master Trainer
Who better to manage your fitness goals than an experienced sportsman, with decades of achievements in athletics, Rugby, swimming, gymnastics, triathlon, cycling & body-building? I am a Master Trainer for the Health & Fitness Professional Association!

Fits Your Lifestyle
My approach to your physical wellbeing is individualized and can accommodate your lifestyle. Together we will analyze your entire body’s composition (fat, muscle, water, skeletal, percentages), we will do some body measurements, and take a visual assessment of your skeleton & posture. From there we will assess your specific calorie intake needs and set some sensible and easily obtainable goals, like a healthy eating plan and training programme – all of which are unique to
you!

I’m waiting for you call, JUST DO IT!

Elie Fourie

CELL: 073 360 6938

Email: This email address is being protected from spambots. You need JavaScript enabled to view it.

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In the first installment of this series, I discussed the attributes that make up an “athlete”: endurance, stamina, strength, power, speed, flexibility, coordination, agility, balance, and accuracy. This is important because in order to LOOK like an athlete you need to train like one- and training with these attributes in mind will help get you there.

In the second installment I discussed the mental toughness required to undertake the training for these attributes. Which leads me to this installment, which is, I’m sure, the installment most of you have been waiting for- how do you go about TRAINING for an athletic body? How should you construct a training split? What exercises should you choose? What principle or training philosophies should you follow?

Training for an athletic body is a broad statement, and the list of attributes that an athlete possesses can be overwhelming. Just the thought of attempting to compile a training plan that accommodates all of the facets listed above can be daunting.  But don’t panic- many of these attributes overlap.  In this installment I’ll offer some basic guiding principles or philosophies that should govern your athletic body training program as well as how to train, how to pick and choose exercises, and finally, I offer up some suggested training splits.

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BASIC GUIDELINES:

1. I suggest that you train your body in all 3 planes of motion. Using strength exercises that require rotations, turning, twisting and side-to-side motions will help. Machine-based training concentrates on the sagittal plane (up-down, forward-backward movements). I recommend MINIMAL (if any) training on machines because they limit your body’s natural movement patterns.

2. I also like to suggest that athletic training be done on your feet. This means selecting something like a strict standing overhead press as opposed to seated dumbbell shoulder presses. Training on your feet will lead you to do more full body exercises that burn more calories and fat and help stimulate core and midline strength.

3. Athletes have strong, muscular bodies, including the core or midline as I prefer to call it. The midline is the powerhouse of all athletic movement- the abs, low back, hips, glutes all work together to stabilize your body, so you want to strengthen the midline first, and limbs (arms and legs) later. This can be done using exercises like bridges, planks, bird dogs, cobras, supermans and back extensions as well as bodyweight movements such as pushups. You can also progress to full speed core exercises on your feet like medicine ball chops, medicine ball slams, 2-arm and 1-arm medicine ball throws and medicine ball rotational throws.

4. Make mastery of your own body weight a goal. I suggest that you include many bodyweight exercises in your training to help you gain a kinesthetic awareness of your own self and to help master the control and manipulation of your own bodyweight. You can get to the heavier weights once your joints and muscles are stabilized and balanced. But, for example, if you cannot do a proper bodyweight squat, then you have no business doing a heavy barbell squat.

5. Focus on compound, multi joint movements like squats of all types, lunges of all types, bench presses, rows, standing presses, step ups, and deadlifts. These exercises work major muscle groups and help you build more muscle mass and burn more fat.

6. Include work to stimulate flexibility and mobility. You’re going to want to improve your flexibility and correct postural problems in the early stages of your training to avoid injuries when you get to more intense training. You can’t train hard if your movement patterns are limited due to mobility or flexibility issues. Focus on mobility in areas of your body that you need help with and make sure you foam role, stretch, use dynamic warm ups, and so on.

7.  Condition yourself like an athlete. Abandon the notions of “60 minute elliptical sessions” and focus on including conditioning work like sprints or the occasional long distance bike/row/run to help rev your heart rate and train your aerobic capacity. I recommend 1-2 solid HIIT or metabolic conditioning sessions a week and 1-2 endurance sessions a week.

8. You’re also going to want to include movements that stimulate explosive strength. Look to intense exercises like plyometrics (jump training), speed training and full-speed sport specific exercises. Ease into these slowly.

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