obstacle course training - fit body fitness trainingfi ?· welcome to the world of obstacle course...

Download Obstacle Course Training - Fit Body Fitness Trainingfi ?· Welcome to the world of obstacle course training.…

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  • Fit Body Fitness Training Page 1



    Training Level One

    12-Week Program

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    Instructions and General Information Instructions that Apply Generally to all Programmes

    Welcome to the world of obstacle course training. You are about to embark on the most successful fitness journey you have ever undertaken. Having said that, the onus is on you to apply the tools, strategies and instructions we have laid out for you. The instructions here are precise and they work. Follow the programme as exactly as possible and remain consistent. The programme works, however it only works if you do it, it doesnt work if you just think about doing it. Hold onto these instructions, they apply to all of our programmes across the board.

    Terminology Throughout the programme you will come across various terms and explanations that may be new to you. This terminology is consistent throughout all Fit Body Fitness Training programmes and does not necessarily pertain just to this programme.

    INTERVALS An interval is an intermittent period of exercise involving either a single exercise or a group of several exercises performed back to back for either a specified amount of time or a specified amount of the given activity. Intervals are classified as such when there are several bouts of them repeated within a given session alternating with periods of rest. Fit Body Fitness Training generally prescribes intervals that are performed at maximal or near-maximal intensity relative to the ability of the individual.

    TABATA Tabata is a form of interval training involving 20 seconds of maximum effort followed by 10 seconds of rest repeated for a total of eight intervals. After eight intervals are completed that is considered one Tabata. If it is recommended in a given session to perform a Tabata each of pullups, squat jumps and burpees, then you will perform the full eight intervals for each of the three exercises with a designated period of rest after each full Tabata. A rolling Tabata means you will perform a full Tabata of eight intervals and move straight onto the next exercise with no more than the 10 second rest after the 8th interval of the previous exercise.

    SPRINTING Everyone knows what sprinting is, however people still misunderstand what it really means. Sprinting is not something that can be done on a treadmill and it is not performed at 75% effort or 80% effort. Sprinting means an absolute maximum effort over a short distance or for a brief time period. Think of running a race over 100 metres, its a flat-out effort, thats a sprint. The preferred modality we use for sprinting is running, however when sprinting is used in a programme it is implied that other modalities may be used where running is either unable to be performed for a physical reason or is not practical at the time. Examples of other modalities that can be used for sprinting include cycling (preferably outdoors or on a spin bike), rowing, swimming etc. When a distance is given, such as sprint 100 metres, it applies to running. When substituting with other things such as cycling you will estimate the time it would take you to sprint 100m on foot and replicate that time on the bike.

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    MAXIMAL CAPACITY Maximal capacity means exactly that, the absolute maximum effort possible for that individual for the prescribed time period, distance etc.

    REPS, SETS AND ROUNDS A rep, or repetition, is an exercise performed just once. For example, one single squat is one rep. A set is a group of reps followed by either a rest or moving onto another exercise or activity. So performing 10 squats in a row followed by a rest is considered one set of squats. A round is when several exercises are performed back to back for a given number of reps. For example; five rounds for time of Burpees x 10 Squat jumps x 10 Scissor jumps x 10 One round means going through this entire sequence for the above-mentioned reps for each just once through. In this example you would do this sequence five times as fast as possible without resting and you would time the workout.

    AMRAP AMRAP stands for as many rounds (or reps) as possible. If the workout states AMRAP 20 minutes of.. Burpees x 10 Squat jumps x 10 Scissor jumps x 10 Then you will keep rolling through this sequence as many times as possible within the 20 minute time period without resting.

    FOR TIME For time means that you will perform the stated activity or group of exercises a specified number of reps or rounds and you will time how long it takes to complete the given activity or number of rounds.

    PERCENTAGES Sometimes instead of maximal capacity we might specify a given training intensity expressed as a percentage. Fit Body Fitness Training is rarely concerned with exact percentages, therefore the stated percentage is to be estimated and used a guide. If something is listed as follows Run 400 metres at 95%, then it means you will run at an estimated 95% of your absolute maximum pace. Sometimes it might be stated that you do a particular activity as fast as possible for example, such as run as far as possible in seven minutes. Obviously you wont be running at a 100% sprint for an entire seven minutes, unless youre superman or wonder woman. However if it says run for this time as hard and fast as possible it means that you will estimate the absolute fastest pace you can maintain for the specified seven minutes.

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    Exercises These are the exercises used throughout Fit Body Fitness Training online programmes. You wont find all exercises in all programmes, this is just a complete list of the exercises used across the board. It is recommended you search around for visual cues for learning some of these. Master the exercises used in your specific programme before throwing yourself in head first. SPRINTING: When we speak of sprinting we are not talking interval training or sub-maximal sprints. Sprinting is movement performed at the maximal intensity capable of an individual, such as running 100 metres at an all-out race pace. Please also note that sprinting here does apply first and foremost to running, which will be applied generally from 10 metres up to 200 metres. However, sprinting can also apply to rowing, swimming, cycling etc. The modality is up to the individual, however running should only be omitted if there is a physical reason why you cannot sprint (run). BURPEES: These can also be done as a single leg version, which simply requires that you perform the same technique with one leg suspended off the ground at all times. Check out you tube for instructional videos on burpees. It is a commonly used exercise and one that should be mastered in order to make best use of the Fit Body Fitness Training method. PISTOLS (SINGLE LEG SQUATS): There are many youtube tutorials on this exercise. Simply place one leg out in front and squat down on the other leg. The front leg should be suspended off the ground at all times, the heel of the squatting leg should remain on the ground. If you struggle with stability here you may progress by learning the exercise with the support of something to hold onto for balance and minor assistance. BEAR CRAWLS: Get down on all fours, with hands and feet on the ground and bum in the air. Then crawl. SQUAT JUMPS: Stand in a squat stance, rapidly squat down and then jump in the air. Every time you land immediately absorb the impact and propel yourself into the next repetition. SCISSOR JUMPS: Begin in a lunge stance. From there jump in the air, while mid air switching stance. So if your right leg is forward at the beginning you will switch mid air so that the left leg is now forward and so on. React immediately into the next rep once you land. SINGLE LEG BOUNDING: This one should only be applied by those that have built a solid foundation of conditioning and you have been sprinting for at least a few months. Take a short run-up and hop/bound as far and high as possible on one leg for the prescribed number of repetitions. PULL-UPS: These can be performed on a bar, tree branch, gymnastics rings etc. When we refer to pull-ups we are referring to the non-kipping style, as in strict pull-ups applied with no momentum from the lower body. The grip or type of pull-up is not important, what is important is that each repetition begins from a dead hang and is completed with the neck well above the height of the hands. PUSH-UPS/SINGLE-ARM PUSH-UPS/TWO-POINT PUSH-UPS: The two-point push-up is the most advanced version of push-up. It involves only one hand and one foot making contact with the ground at one time. If your right hand is performing the push-ups your left leg is in contact with the ground and vice versa. The progression to get to here starts with a standard push-up and progresses to a single arm push-up until you are able to perform the advanced two-point push-up. If the standard push-up is beyond your level then for now perform push-ups from knees.

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    SUSPENSION PUSH/PULL: These two exercises require the use of a suspension trainer. Check out you tube for gymnastics rings tutorials featuring these two exercises. In workouts these will simply be referred to as "rings push" or "rings pull". KETTLEBELL/DUMBELL SWINGS (REFERRED TO IN WORKOUTS SIMPLY AS "SWINGS"): These are best demonstrated by heading to youtube for a tutorial, there are plenty available. ILLINOIS AGILITY TEST: This can be found on our you tube. BACK BRIDGE HOLD and KNEE TUCK: Start by sitting on the ground, feet flat, knees bent. Place palms with fingers facing forward slightly behind the hips on the ground at about shoulder width apart. Lift the hips high until you are supported by just your hands and feet and y


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