So it begins. Weeks 1-4 gym programs

#1 - exercise selection			Tempo	Rest	Sets	Reps
A1- barbell front squats			30X0	30	4	12
A2-barbell hang cleans			10X0	60	4	12
B1-full range barbell deadlifts			30X0	30	4	12
B2-barbell overhead press			30X0	60	4	12
C1-alternating forward lunges, barbell on your back			20X0	30	3	12 e/s
C2-alternating jumping lunges			X	60	3	12 e/s

#2 - exercise selection			Tempo	Rest	Sets	Reps
A1-bench supported dumbbell row			2111	30	4	12
A2- 45 degree incline bench dumbbell press S-N-G			3010	60	4	12
B1-shoulder level 1 arm cable pull			21X1	30	4	12 e/s
B2-flat bench alternating  unilatral dumbell press NG			3010	60	4	12 e/s
C1-standing dumbell bicep curls, hands turned out			30X0	30	3	12
C2-Push ups			40X0	60	3	12

We will be recording every set and rep so you will be able to see when we post on here how we're progressing or not as the case may be. It will be my job to analyse the data that I am given to determine if we are stagnating or making steady progressions each workout. Failure in a set just means you're on the right track :-)

A little note of failure within a given repetition range. If like above you're striving for 12 reps then you shouldn't be hitting 6 and stopping for example. That would mean the weight you have chosen is too heavy. You will know when you have the right weight as you will be starting to lose form around reps 9, 10, 11, 12 - you want to the last 2/3 reps to be tough to get done.
If you then start to fail on reps lower the weight but never more than 10% less than your starting (1st) set weight.

A recording sheet I use looks like this; (example weight and reps included)

Week 1	set 1 kg	reps	set 2 kg	reps	set 3 kg	reps	set 4kg	reps
Program 1
a1	90	12	90	12	90	11	88	12
a2
b1
b2
c1
c2

copy and paste didn't quite work here so imagine there are grid patterns like a normal spreadsheet!

Please refer to this post for explanations on my program writing  http://nick-collins.blogspot.com/2012/01/my-program-writing-explained.html

Bad training preparation - NICK

As JK has mentioned the High Peak 40 Mile Challenge (2009) that he completed it is probably right that I write about my complete utter failure of that same event.

On the back of a good performance from the 2009 Mont Blanc event we ran, we decided to take part in a 40 mile running event in the Derbyshire Dales some 6 weeks later to step the challenge up a bit...after all it was only an extra 13.8 miles on top of the Mont Blanc (MB) run and that was a lot more hilly.

I was so wrong in my training and mentality going into the ultra event.
I can sum up the training I did and mentality I had very quickly.

Mentality - it's only another 13.8 miles, MB was easy so I should be fine.
Training - none what so ever in the 6 week gap between MB and the ultra

OH HOW SILLY!!!!

Aside from these massive errors my inexperience for ultra running shone through before the event had even started.
JK's favourite phrase bar none on running is 'it's an eating and drinking competition while running'

I believe I took those words too literal to the point I had enough food in my back pack to feed a family of five heading to butlins for a weekend! haha

I was so overloaded with provisions my back pack must of weighed over 10kg and it soon took it's toll.
My body felt fine going into the run but it was soon evident that I had picked up an overuse injury in my left knee around mile 8.
You expect to get a few aches and pains during a long run but in the back of my mind I knew this one was going to a problem. 15 miles in I was complaining to the lads like a child not being allowed ice cream at a fair....I was struggling, the pack was unloaded of all non essential kit and we continued on.

Approaching mile 20 I knew my race was up. I was holding back my running partners, every stride hurt on my left knee and as much as I wanted to continue I just couldn't. It's not often that I have to accept defeat but up on the hill at mile 20 I was done.....just wish I hadn't thrown all the food away a few miles back at that point as it was a great place for a picnic :-)

I was very humbled and a little sheepish about failing that event. I was all gung ho and full of it but my decision making cost me. Waiting back at the camp site on my own for JK and Neo to finish the event will stick with me for a while to come yet. The event organisers give you a T-shirt and badge for the event.....I couldn't bear to look at them so threw them away.

Looking a it now it was a good learning experience for me and one I am determined to learn from going into the Transalpine Event.
That failure in the Dales could yet be the making of me.

Bad planning and prep will come back and bite you in the arse in all walks of life, so be sure you approach your runs, gym sessions, nutrition, sleep, work etc with the respect they require and then some.

Nick

JK - Running Biography

In an effort to support Nick I thought I'd better chip in with a post and as I don't have much to say just yet I have noted my event exploits so far.

I should say that there is no deep meaning for me, I just enjoy being outside and testing myself against the elements. It makes sitting at my desk during the day more bearable.

You'll also notice from the list below, I've never taken running that seriously before and being quick has not been top of the agenda. Although, as running becomes my main sport, I am getting increasingly interested in being as quick as I can. However, the main aim of any event is to get to the end no matter what.

Tough Guy (2001 - never again!)
Time: unknown

The Wooden Spoon Four Peaks Challenge (2008)
Time: 9hrs 48mins

Fairlands Valley Spartans 18 mile trail run (2008)
Time: Unknown

Pairs Marathon (2009)
Time: 4hrs 9mins

Mont Blanc Marathon (2009)
Time: 7hrs 30mins

High Peak 40 Mile Challenge (2009)
Time: 9hrs

The Jungle Marathon (2009)
Time: 7 days

2010 - Bought a flat. Kept up basic fitness.

2011 - Went travelling to New Zealand and Australia. Lost all fitness.

2012 - Signed up for the Transalpine Run.

My program writing explained - Nick

Right so this week has been used to write up and test out the first 4 weeks of our strength conditioning work.

My intentions for this first phase are to get us working hard from the off and I mean hard. It may be 6 months away but we have to train as we mean to go on. You see so many people approach their gym sessions half heartedly and they wonder why they don't get results. This isn't an option for me personally and something that I will ingrain into Staff, JK and Dave.
I fully intend after each training session to be sprawled out onto the gym floor trying to recover. Only when you have given that effort will it pay off. (may have to bring a sick bucket just in case)

The way I structure the training is based on the structure and principles of Charles Poliquin.
Things you will notice when I write the sessions on here;

1 - exercises will be listed by a letter and number.
   any exercise that that has the same number attached to it are performed together either as a superset (SS), tri set (TS) or circuit. The number dictates the order of the exercises.
   a
   b
   c - single letters and no numbers means that exercises are not linked, they are done fully before you move to the next one.

Super sets
a1
a2 - this structure means 2 exercises are super set (zero rest or prescribed rest times in between)
b1
b2
c1
c2 - this type of session means there are 6 different exercises to complete

Tri sets
a1
a2
a3 - 3 exercises linked
b1
b2
b3

Circuit
a1
a2
a3
a4
a5
a6

You will also see rest times in between exercises and after linked exercises.
What a lot of people do not know is that your prescribed tempo for an exercise has a massive effect on how your body works and the results that you obtain. You want to increase the level of time a given muscle(s) have to work for a given repetition and overall for the set - this is known as 'time under tension' (TUT). The tempo will be written as a four number configuration such as 3010.

The numbers mean the following.
1st no. - time taken to move through the eccentric/stretching movement of the muscle
2nd no.- length of pause at the end of the eccentric/stretched position
3rd no.- time taken to move through the concentric/shortening movement of the muscle
4th no.- length of pause at the end of the concentric/shortened position

As an example I will describe some of the varieties you can do using barbell back squat.

a-tempo of 1010 - 1 sec down, no pause, 1 sec up, no pause
b-tempo of 3010 - 3 sec down, no pause, 1 sec up, no pause
c-tempo of 2222 - 2 sec down, 2 sec pause bottom, 2 sec up, 2 sec pause top
d-tempo of 51X0 - 5 sec down, 1 sec pause bottom, explode up, no pause top

X - this indicates you have to go through the concentric phase or in the case the upward phase of a barbell back squat as quickly and as powerfully as you can.

To work out the time under tension for the above tempo all you do is add up all the numbers
a- = 2 sec (per repetition)
b = 4 sec
c = 8 sec
d = 6 sec (X should be less than 1 second)

Depending on your training goals you work using specific tempos.
A good thing to look out for when you work with a trainer is this level of detail and that they record all of your sets, reps, % increases etc - if not, go find a trainer that does and you will see the benefits.

So when you see our training sessions on this blog if anything is confusing please refer back to this entry and ask me any questions you may have.


Nick