The Conditioning Chronicles: Locker27

With 6 weeks to go until my first bodybuilding competition of the year, it’s time to step up the conditioning and get shredded! I’ve called in various favours and asked some people in the biz to blast me, beast me and generally put me through my paces.

First up: Locker27.

Remember when I had a session at Locker27 last year (I blogged about it here)? Locker27 is a fantastic facility in Weybridge, Surrey, which began life two years ago as an academy to coach kids in the technical side of sport, proper movement patterns and the basics of gym work. That’s still where owners Matt and Steve do a lot of their work, but now the Locker offers lots to the regular gym-goers, amateur sportsperson and general public, too: classes, PT, small group training and programmes.

I emailed Steve with the simple plea: “get me lean!”

This is how he rose to the challenge:

First up, warm up and mobilisation work including foam rolling (nobbly foam rollers – nice), hurdle work (for hip mobility), various “crawls” (for shoulder strength, hip mobility, hamstring stretch and general warm up).

Then a bit of pad work/boxing with Alex. Now, I usually really dislike boxing training, I don’t feel I do it properly, I feel unco-ordinated and general like a bit of a dork. I loved the stuff I did with Alex! It was a revelation! Thanks, Alex.

After that, a core and activation circuit: band pulls, Russian twists, band walks and sledgehammer work (ay caramba, I’ll feel those in the morning!)

Then we were on to the first of the circuits Steve had devised: supersets of deadlifts and burpee/chins (which were actually burpee-press up-jump to a chin up, drop and repeat). Steve explained that this is a mini version of a session they do as a group class, and is typical of the kind of structure and content of all their hybrid conditioning sessions. Mixing upper body and lower body, concentrating on movement and the process/outcome – performance training.

10 x deadlifts (all at 50kgs) + 2 burpee/chins
8 x deadlifts + 4 burpee/chins
6 x deadlifts + 6 burpee/chins
4 x deadlifts + 8 burpee/chins
2 x deadlifts + 10 burpee/chins
I did that for time and took 05:55 – no idea if that’s good or bad.

After that, we did some work with the prowler, much to my delight! I’ve never had a go on one before and I couldn’t wait. I did:
- 1 length back pedalling (walking backwards)
- 1 length squat to pull
- 1 length “truck pull”
- 1 length pushing the thing
3 round of that, with 50kgs on the prowler

Then (!) for one more thing, I did two rounds of another superset: 150m on the SkiErg (er…. ow!) and pulling the prowler the length of the room via a rope (er…. ow!)

Then I sat down, tried to interview Steve and couldn’t actually write. Seriously, you should see my handwriting, it’s barely legible.

Verdict: beasted!

Thanks Steve and all at Locker27. If you’re in the Weybridge area then lucky you cos you get to go to Locker27 all the time. What’s that? You don’t? Well why not – go!

The Conditioning Chronicles: Locker27 is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

My Olympics: day three, weightlifting

In this blog series, I take inspiration from one of the day’s Olympic events. Today: weightlifting.

What a cop out, you might think. After all, I’m a bodybuilder, I lift weights all the time. Ah yes, but actual Olympic “weightlifting” isn’t just lifting a weight up and down. It’s a strict set of lifts, which are highly technical… and none of which are anything I ever do in the gym.

Not one to be perturbed by such small barriers as technical ability, I set about learning how to clean and jerk.

This isn’t something I would attempt to teach myself (I wouldn’t know where to start) but, thankfully, I was due to be at the athletic training facility Locker27 today (on a mission for Muscle & Fitness magazine – all will be revealed) and I asked coach Steve Rudkin if he’d help me with my Olympic blog challenge. Sure, he said. What did I want to do? We decided against judo and realised equestrianism was a no-no because the horses probably wouldn’t fit in the lift up to the gym.

“Artistic gymnastics!“, I suggested, spotting a pommel-horse in the corner and a set of rings suspended from the ceiling. Steve looked dubious but kindly hauled the pommel-horse out and manned the camera.

The rings were even less of a success. I have no idea how those guys do any of that stuff.

After a short silence, Steve suggested we try a spot of weightlifting. This was a much better idea, after all, it’s exactly the kind of thing the guys at Locker27 coach athletes to do. I chose to learn the clean and jerk, a kind of combination of a deadlift, clean, front squat and overhead press. Steve coached me right through it, breaking down every bit of every movement and helping me put it all together. We used a very light weight, concentrating on form and technique first and foremost.

I wasn’t sure I’d be able to do it at all – it’s always looked so technical, and my co-ordination isn’t up to much! But to my amazement I was able to do it (more or less!) and really enjoyed it. I actually feel like I’ve learned a new skill! Although obviously I have a long way to go before I could call myself a weightlifter. It was great to be coached through the lift, though, and to feel that I’ve learned something.

Here’s a silly video of me doing the clean and press with the staggering, earth-shattering weight of….. 15kgs (No, it didn’t feel at all heavy but we were just going through the movement. Please don’t point out flaws in my technique – I’d had about 10 minutes worth of coaching at this point!)

So how do the Olympians do it? Well, our girl Zoe Smith (who’s just 18 years old) broke the British clean and jerk record earlier today, lifting 121kgs…. I’ve no idea what weight I’d actually be able to C&J but it wouldn’t be anywhere remotely approaching that. Props to Zoe – can you even imagine lifting that kind of weight?

How have the London 2012 Olympic Games inspired you today?

My Olympics: day three, weightlifting is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

My Olympics: day two, rowing single sculls

In this blog series, I take inspiration from one of the day’s Olympic events. Today: rowing, specifically the women’s single sculls. Not because I have a particular talent in this event, just because I am a) a woman and b) there’s only one of me.

In today’s heats, women raced over the 2000m course (do they call it a course?) at my “local” venue, Dorney rowing lake. I’ve coached there (open-water swimming), I’ve raced there (triathlon, 10km runs) but I’ve never rowed there.

And I still haven’t. I conducted today Olympic challenge on the rowing machine at the gym.

Earlier today, Korea’s Yeji Kim posted the fasted time for the heats (07:50:64). Girlfriend’s only 17 years old! The slowest time of the day in this event was 08:12:83. In the men’s race, the fastest time was 7:00:19 whilst plucky old Hammadou Djibo Issaka had the crowds on their feet as they cheered him across the line, last by quite a stretch, in 8:39:66. (Watch a vid here.)

Would I manage to beat Djibo Issaka’s time? Would I even beat 10 minutes? I had absolutely no idea. I do use the rowing machine quite a lot but tend to do intervals, tabatas or just a set amount of time. I really don’t ever take any notice of how far I go. I also have no idea what’s good, what’s rubbish and what’s “OMG get this girl out of the gym and into the 2016 single scull squad!”

I donned my cap (just about the only bit of kit I’ve got in common with actual rowers) and got to it.

Hm. This isn’t so bad! A bit huffy-and-puffy but it’s only 2000m! Surely I can do this.

Gosh. This is going on a bit.

Dum dee dum. Wish I’d worn my earphones.

36spm. Is that good? Is it like swimming where the slower your stroke rate, the faster you go? Or should I be pulling as fast as I can?

Hooray! 500m gone! Oh… also quite a few minutes gone. God this could be embarrassing.

I really am quite warm now. My face is really red.

Oh look, 7 minutes have passed. I’ve done 1510m. If I was in the men’s race, the winner would have crossed the line and I’d still be 3/4 of the way down Dorney.

Right, come on Nicola, pick up the pace. This really isn’t that far.

I can’t wait for this to be over.

10 minutes is approaching, oh no, come on….

Hooray! 2000m!

2000m in 9:07. Haha!

Verdict: hot, sweaty, deceptively hard, legs very wobbly after. British Rowing unlikely to be ringing me up any time soon.

How have the London 2012 Olympic Games inspired you today?

My Olympics: day two, rowing single sculls is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

20 minute cardio

This morning’s cardio session was just 20 minutes long (well, 30 if you count five minutes warm up and five minutes walking on the treadmill after). Want to try it? Here’s how it went down:

What you need
One staircase (sturdy) with area at the top
One kettlebell, two dumbbells (or two kettlebells of the same weight)
A bleepy stop watch (or a friend with a watch)

What you do
60-seconds: running up and down the stairs (careful – mind you if I can do this and not fall on my face then I’m sure you can too)
60-seconds: exercise (see below)

Do this pairing five times (all the exercises), then have a 60-second rest. Then go again.

a) kettlebell swings
b) squats (I did goblet squats)
c) press ups
d) walking lunges (with the two DBs or two KBs)
e) burpees (HATE)

Total work time: 20 minutes.

Done, and done.

Needless to say, because you’re not working for very long, you need to work very hard. Max effort on the runs up the stairs, gently does it (active recovery) on the way down, max effort on all the exercises. Yes, even the burpees, sorry. You can, of course, change the exercises to suit your ability, your needs and your sport. Enjoy!

20 minute cardio is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

29 reasons to lift weights (audience participation post)

Happy Feb 29th! In honour of this extra added bonus day of the year, I thought I’d come up with 29 reasons to lift weights.

It’s a bit of audience participation: you get to fill the leap-year inspired bonus spot with the top reason of your own.

Lifting weights…

1. Builds lean mass, which is healthy, metabolically active, and looks good.
2. Will make you look better than if you don’t lift weights.
3. Helps build a stable, injury-free structure (so you’ll be able to get up out of a chair in old age without going “oof”)
4. Makes you feel awesome (at the time, afterwards, or both!)
5. Turns you into a bona-fide badass.
6. Can transform your physique, whether you feel you’re overweight, carrying too much fat, too skinny or not shapely enough for your liking.
7. Teaches you new things (not something we encounter often as adults)
8. Helps you reach sport and fitness goals, whether that’s to compete in bodybuilding or get better at endurance or team sports.
9. Helps you learn about how your own body works and what its limits are (or aren’t!)
10. Might surprise you: you’re capable of a lot, you know!
11. Is sociable: there are a lot of local folk down at the gym and they’re there most days. They’re nice!
12. Enables you set goals… then smash them to bits.
13. Cranks up your metabolism so you can enjoy more of the food you like.
14. Gives you an excuse to buy new gym kit, clothing and gadgets.
15. Improves your posture.
16. Gives you a pert round booteh, smaller waist, perkier “pecs”.
17. Boosts testosterone, giving you more energy and focus.
18. Helps you sleep better.
19. Gives you an incredible sense of achievement.
20. Builds and enforces mental toughness which you can carry over into other areas of your life.
21. Proves to you just how strong you are – not just in the gym.
22. Helps with body composition (in other words, gives you a helping hand in the battle against excess body fat)
23. Improves self-esteem (you just lifted *how much*? Look at you!)
24. Shakes up your training routine.
25. Has been proven to help offset diabetes, arthritis and osteoporosis.
26. Makes your clothes fit better (as well as making you look better without them on).
27. Gives you a great conversation starter (“This is Sarah, she likes making her own jam, and this is Amanda, she likes deadlifting her own bodyweight…”)
28. Gives you a quick-blast option for raising the heart rate, burning calories and blasting body fat, even when time is tight.

And 29….what’s your reason for lifting weights? Let me know in the comments!

29 reasons to lift weights (audience participation post) is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Setting benchmarks and measuring improvement

Today, I decided to deviate from my usual training programmes in order to see just how heavy I can lift. It’s not the ideal time to do it, since I’ve been lifting heavy all week and have only just started a new set of training programmes, but… well… I got the idea in my head! Oh, and my husband could come to the gym with me today, so I knew I’d have a dedicated spotter. I usually train by myself, no spotter, no company, no motivation. I had to grasp this opportunity!

In my opinion, all training must be progressive. Unless you progress, you can’t expect much when it comes to visible improvements in size, balance and symmetry or performance improvements in speed, pace or power. Today, I wanted to test some of my lifts, to give me some benchmarks as I work hard through the rest of my off-season.

(Sorry, no piccies: I did take my phone with me, with the intention of taking photos of the fully-loaded bar and of me looking triumphant. But I kept forgetting, and by the time I remembered, we’d unloaded the bar and moved on.)

Is it sad that I got a bit excited about wearing the gym’s weightlifting belt? I’ve never worn one before and it made me feel a bit badass. My off-season “bulk” means I can now fit into it, although I think I’ll need to ask Santa for one of my very own, as I was already on the last set notch on the belt, and I intend on getting this waist down quite a bit thankyouverymuch! I’m thinking matching weightlifting belt and gloves…. maybe in a nice colour… anyway! Onto the lifts:

Here’s how it went down. Please don’t laugh if you think these are rubbish, remember this was my first try at anything like this, and I wasn’t rested.

DEADLIFTS – 65kgs (for 12), 90kgs (for 4), 100kgs (for 1) – yay! This felt great. I’m sure I can go heavier! I was grateful for the belt mind you. I <3 deadlifts so much.
BENCHPRESS – 45kgs (for 7), 60kgs (failed), 55kgs (for 1), 57.5kgs (for 1) This is a PB by a long way, since I don’t usually have a spotter… but I’m already itching to go heavier.
SQUAT - 57.5kgs (for 10), 100kgs (for 4, but with a dreadful range of motion, 100kgs (for 1 – I tried a wider stance to see if I could go lower, but couldn’t), 85kgs (for 1 – still nothing like as low as I think I should be going) Part of me thinks I’d get more satisfaction from squatting lower, and with better form, even at a much lighter weight than I would from setting a 1RM on squats.
SEATED DB SHOULDER PRESS - with 2x18kgs (for 5), with 2x22kgs (for 2), with 2x24kgs (for 2). Husband says he thinks I can go heavier and thinks I should be trying to do sets of 4 or 5 reps with those 24kgs(?!)
BENTOVER ROW – 45kgs (for 10), 75kgs (totally failed – husband was convinced I’d be able to do this), 65kgs (for 1, although I tried the “1″ 3 times as I wasn’t happy with the range of motion/depth on any of them)

What else should I have tried?

And how often do you think I should revisit these lifts to retest my 1RM?

Setting benchmarks and measuring improvement is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Reader requests: my training weights

Thanks for your responses to my previous post where I asked you what you wanted to know about my prep.

The majority of voters clicked on the question about what weights I’m lifting in the gym at the moment, so that’s what I’ll talk about!

I did also get asked about recipes (blog post coming soon), a day’s eats (maybe) and a couple of off-piste questions which I’ll answer at the end of this post.

Since I do a lot of different lifts (I currently have two different leg sessions, as well as chest, triceps, back, biceps and shoulders), I thought I’d just pick a few main ones to tell you about. I suppose I should take pictures really but… I haven’t. Sorry about a text-heavy post! Here goes:

Squat (using Olympic bar) – 80kgs for 3 sets of 8-10
Deadlift (Olympic bar) – 75kgs for 4 sets of 8-10
Dumbbell deadlifts – using 2 x 30kg dumbbells
Decline benchpress (Olympic bar) – 40kgs for 3 sets of 8
Single-arm flat benchpress (dumbbells) – 22kgs
Bent-over row (Olympic bar) – 40kgs
Overhead press (using whatever kind of bar is free) – around 35kgs
Single-arm clean and press (dumbbells) – 14kgs
Single-arm upright rows (dumbbells) – 18kgs

There’s a selection of stuff I do. Bear in mind I haven’t done any kind of one-rep max test for ages. These weights are what I use for exercises which make up part of my sessions (which consist of anything from six to ten exercises, some supersetted) and I typically do 3 sets of 8-10 reps.

Karryann asked what made me choose Physique over Figure. The truth is, it kind of chose me. There are set criteria (although it’s a subjective sport) for both categories, and – as my initial prep progressed – it became apparent that I suited Physique more than Figure. I didn’t decide this for myself (I didn’t know anything like enough about it to do so). It was my coach, and her friend Annie U (former competitor and basically fabulous bodybuilding stalwart) who said it. Figure and Physique differ in that Physique competitors need to have more muscle mass and size, less body fat and harder conditioning. They can be striated and vascular. It’s less of a shapely, lean look and more of a hard, cut look. As I dieted and trained for my qualifier, that’s just the way I started to come in. So we decided I’d suit Physique best, and that’s the class I did! I’m very glad I did, I felt it suited me and my personality and I absolutely loved being on stage as a Physique competitor.

Thanks for voting and commenting and asking questions! I’ll be back soon to talk recipes.

Do you lift weights in the gym? What’s your favourite exercise, or your proudest PB/one-rep max?

Reader requests: my training weights is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Fancy swimming a mile every hour…for 24 hours?

Like swimming? Free between 9.30am on 30th April and 9.30am on 1st May? Well then here’s a challenge for you: swimming a mile, on the hour, every hour, for 24 hours all in the beautiful setting of Guildford Lido.

This unusual challenge is the 2swim4life event and it’s all happening in aid of the charity Help for Heroes. I was contacted recently about 2swim4life but can’t take part myself this year. But I thought some of my lovely readers might be able to. So, do you fancy it?

Entrants include channel swimmers, open water swimmers, distance and sprinters all seeing who has the mental and physical staying power to go the distance. I would imagine the psychological and emotional challenges will be just as great – if not greater – than the physical ones. I remember that one of the worst bits about the two-way Channel relay I did in 2005 was the “getting in and out and in again” aspect. I wonder how the 2swim4life event swimmers will cope with having to get back in to swim a mile…23 times. Finishing that 24th mile will feel fantastic!

The organisers told me:

So far there are individuals from Spain and the Isle of Man as well as all across England. There are teams of three and individuals wanting to push themselves. There are a variety of reasons behind people wanting to do the challenge: some want to see how much they can raise for the worthwhile charity, whilst some have lost loved ones in conflict and want to give something back to help others.

The event is for swimmers over 25 years of age on 31/12/11. Swimmers aged 18-25 don’t have to feel left out – they are welcome to take part in the half event. It’s the same format, swimming a mile on the hour, but starting at 9.30pm and swimming overnight until the finish at 9:30am.

The event start date and time coincides with the first day of opening of Guildford Lido’s Summer opening so it’s a great chance for people to come and see the fantastic facilities at the Lido. Swimmers will be welcome to use the hot tub and marquee, get hot drinks and of course enjoy the wonderful company of…like-minded folk

We do ask that each swimmer assigns a non-swimming buddy to help look after their mental, physical and emotional wellbeing, as well as ensuring their fitness for such a task.

Is this tough but exciting challenge for you? Go on, give it a go. Just be sure to let me know how you get on. There’s a guest blog post waiting for you here

Setting specific strength goals for the next four weeks

My coach is great at sending motivating emails. Without fail, she seems to always hit exactly the right note, the perfect balance between excited enthusiasm and the push I need.

This week, she said this (amongst a lot of other things!):

“Sooooo, about 112 days to go!

That’s roughly 8-10 sessions of each muscle group left in your ‘building’ phase. Every workout counts!

Really go after those painful reps, the last few that are almost tear-jerking. Think of the (other competitors) that want to kick your ass – especially when you’re doing things like heavy deep squats and just want to stop (or cry). Knowing you didn’t hold back and leave any reps undone can be the difference between 1st place, or not placing – literally!”

See what’s she’s done there? Numbers, specifics, dates…it’s all there now in black and white. 112 days. 8-10 heavy sessions per body part.

So, with that in mind, I’ve set myself some short term goals. I’ll soon start cutting my calories in order to get rid of bodyfat, so it’s not realistic to set big strength goals for further down the line. Therefore I’m setting them for the next four weeks, whilst I’m eating loads and bursting with energy!

Here they are:

I’ll revisit this list over the next month and let you know how I’m getting on.

Deadlift – 80kg for 8 reps
Squats - 85kgs for 10 reps
Pull-ups – 10 wide grip from dead hang (not sure I’ll get this one but will try!)
One-arm row – 25kg dumbbell for 8 reps
Dumbbell chest press - 25kg dumbbells (if someone can help me get them in the air!) for 8 reps
Single leg press – 115kgs for 12 reps both sides
Clean and press - 35kg for 8 reps

I’ll use this coming week’s sessions to test where I’m at and then I’ll take it from there. Most of these goals represent around a 10% increase.

Setting specific strength goals for the next four weeks is a post from The Fit Writer blog.

How to get the most from remote personal training

Have you ever considered working with a Personal Trainer or sport-specific coach in an online or email capacity? Perhaps with the New Year upon us, and the start of the race season a few months away, you’re looking for some accountability, structure and expert guidance. A professional trainer or coach is a fantastic investment, but sometimes there’s no-one local who quite does it for you.

That’s where a “remote” coach or PT comes in. By that I mean someone who offers coaching, training plans, perhaps nutrition guidance and emotional support, but by email (and usually telephone and Skype, too).

I worked with a remote PT at the end of last year during my 8-week gym challenge. Kat offers regular one-on-one PT and small group PT. I knew of her from reading her blog, and had a hunch that she’d be the perfect PT for me, but I don’t live in London, so I had to work with her over email.

I found the process to be very helpful. So helpful, in fact, that Kat and I are now firm friends as well as PT/client. Here’s a pic of us having, like, the most fun eva,….cooking veg last weekend on Saturday night. It’s a good illustration of how important it is to find a PT who has the same sense of humour and outlook as you!

When we weren’t cooking, talking or training, I interviewed her about remote/email PT and how she feels a client can get the most out of this kind of training.

Whether you’ve just signed up to work with an online coach or are considering it for the future, I hope you’ll find this Q&A helpful.

The Fit Writer: In what circumstances might a client find remote personal training useful?
Kat Millar: If someone can’t find the type of coach or PT they need in their local area, or at their regular gym, they can work with anyone they want. They don’t even need to be in the same country. Remote PT offers great value for money, too. The instantaneous support is really helpful: a client can be sitting at work, feeling tempted by the biscuit barrel, and quickly fire off an email or a text to me and I’ll reply with a few motivating words. Just having that accountability helps. Clients know they have someone’s eyes on what they’re doing. Most people have to be in some system of accountability to have success with fitness or fat loss goals, and a remote PT offers just that.

TFW: Are some clients better suited to remote coaching than others?
KM: Well, it helps to have the ability and willingness to be completely honest with their PT. It has to be real; there’s no point just telling me the good bits or the things they think I want to hear. Clients shouldn’t feel bad about reporting less-than-perfect meals or training sessions. If they tell me everything – good and bad – we can see why they’re getting the results (or not) and take it from there. Honesty is key.

TFW: How can clients help the remote PT process work for them?
KM: It helps if they come to me with a really specific goal. And then, even though they’ve asked me to help, they have to take a lot of responsibility for the process. They need to be honest with me and with themselves and stay “on it” between our calls and emails. I like clients to ask me really direct, specific questions and encourage them to do so. Tell me clearly what they’ve done or not done, give me feedback on the training and nutrition plans I put together for them, and use me for the resource I am! No client should battle on in silence if something about the process isn’t working. Tell me and I can fix it. All personal trainers want to give their clients what they need to succeed. Oh, and progress photos are great!

TFW: What’s good about working this way?
KM: I like the fact that working on email with someone enables me to react to things as they come up. I can offer support, answer questions and give motivation whenever it’s needed, rather than waiting for an alloted hour every week. Very often, email clients end up telling me a lot about their lives and personal challenges, so the relationship becomes very special and we have heart-to-heart chats. The bottom line is that, by working with an coach via email, clients don’t have to take some random training plan off the internet or out of a magazine. They’ll get a personalised plan. Working this way with someone often gets them to use a PT when otherwise they wouldn’t have considered it. And I think everyone should have access to professional support and guidance when it comes to their health and fitness.

Thanks Kat!

Email personal training definitely works for me. Do you have a “remote” coach, PT or mentor? Does the process work for you?

How to get the most from your remote personal training is a post from The Fit Writer blog.