Welcome to FunctionalTrainer.co.za

 

Firstly, I would like to welcome you all back to the site. I hope you have all made a real effort to enjoy your break. If you are like me, and had the best of intentions to control my eating and minimize my festive alcohol consumption, but who did not exactly achieve that goal, you will be wondering ‘Where to next’.

 

Referring to my previous post on periodization and modalities of training it is plain to see that, with the extra kilo’s you are sitting with, weight training is not the proper solution to this problem. Initially you want to concentrate on activating your muscle groups and increase your base level fitness.

 

It is a mistake to think you can just begin training where you left off last year. Remember that we worked up to a peak and you have been resting. Starting at a high intensity is going to lead to injury. So be careful how you begin.

 

The systems you want to focus on most in these next few months are

• Cardiovascular fitness
• Flexibility
• Joint strength
• Stability

 

To stimulate your ‘fitness’ system I recommend using pyramid systems for your endurance workouts.

 

Using a stationary bike try doing this pyramid:

Increase the intensity each minute until you reach a high point at 5 minutes, then decreasing the intensity to begin again. This is a forward pyramid.

For example 2,3,4,5,6,3,4,5,6,7,4,5,6,7,8,5,6,7,8,9. This is a 20-minute workout.

 

For the treadmill, I use a complete pyramid:

Start with one-minute walk at 6 km/h, and then run at 10 km/h for 1 minute. One-minute walk, two mins run etc.

For example w1,r1,w1,r2,w1,r3,w1,r4,w1,r5,w1,r5,w1,r4,w1,r3,w1r2,w1,r1. Where ‘w’ is walk and ‘r’ is run. This is a 40-minute run.

 

For Joint Strength and stability, I use a circuit system for training. Either you may use the super circuit in your gym or you can do a simple circuit I use when I train at work (I do not have the super circuit at my gym).

 

Do 10- 15 reps per movement with no rest between exercises. I suggest using two 4kg dumbbells for women and 10 kg’s for men. Remember the point is to get fitter and stimulate joint stability not to lift heavy.

 

First, warm up with a 7-minute run.

 

Front Squat

Stiff leg Deadlift

Stationary lunges

Push-ups on D/b

Bent over rows

Squat/curl/press combo

Step ups onto a box

 

Repeat this circuit 2 -3 times.

 

Finish with a 7-minute run. Try to maintain the pace of your first run.

 

To complete my training I Stretch for10 minutes. This is important because the muscle need to cool down and need to be stretched when they are warm. Give yourself some time to relax the begin stretching. DO NOT skip this part. Neglecting your flexibility is the biggest cause for pain and injury.

 

I try to keep the training relatively simple for the first few weeks before I even consider increasing any intensity. I use a 4-day training week. 2 days circuit two days pyramid cardio, with a rest day between the two.

 

I hope this can get you going. Do not put off starting your year. The sooner you begin the better your results will be. I am going to be updating the sites tomorrow so do not be alarmed by the changes or if the site is down for a while.

 

As always

 

Kind regards

 

Jason Hough

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