What is periodisation?

Periodisation can be defined as the manipulation of training variables such as volume (sets x repetitions), intensity (load/weight), recovery, frequency (per week) and exercises to produce a positive adaptive response over a training cycle, whilst reducing the likelihood of performance plateaus. Achieving positive adaptation can be achieved by utilising the principles of overload (increased volume…

WARM-UP…NO EXCUSES!

What’s the likelihood, you’re reading this because you think you should warm up, and you know you should, but you don’t. That’s good, it means that you’re thinking the right way! You don’t feel like you have enough time to fit a warm-up into your routine before you have to be somewhere else. You shouldn’t…

A BEGINNERS GUIDE TO RUNNING

Running has never been more popular than it is right now, being regarded as one of the most convenient forms of exercise we can all partake in, without an excuse. But…running isn’t just running- it involves careful planning so we can minimise our risk for injury. So, why not take a look at our 10…

TOP 15 EXERCISES FOR DESK WORKERS

A continuation from one of my previous blogs, so for those of you that haven’t yet read those, I urge you to read them first to give you a better understanding. Below are a great set of exercises useful for desk sitters and office based workers but are also relevant to those of you that…

MYOFASCIAL MAINTENANCE

MYOFASCIAL MAINTENANCE Obsessions over home workouts, making use of your available space and household equipment, and it’s great that we’re all keeping fit! But… how many of you are performing myofascial release? Let’s start with the term “Myofascial”- “Myo”, meaning muscle & “Fascial”, meaning web of connective tissue. Therefore, Myofascia is an intertwined web of…

how and why to carb load

How and Why to carbo-load

How and why to carbo-load? It’s important extremely important to fuel correctly before a 26.2 or 13.1 mile run, why put all the training in and then not fuel yourself to capacity to enhance performance? Here is what all runners need to know before entering into a race. Carb Science? When you eat a bowl…

top 10 tips for marathon

TOP 10 TIPS FOR THE MARATHON

TOP 10 TIPS FOR THE DAY OF A MARATHON 1. SLEEEEEEEP! ZZZZZ It’s no secret that having an early night the night before will give you more energy for the race, the following day. Aim for approximately 7-8 hours, and don’t forget to set your alarm. Waking up late may be detrimental to your plan,…