In order to give you the direction, accountability and support you need, there are a couple of different elements to this program. Here’s a brief description:
How your training is delivered
Warm Up and Cool Down
Warm Up: The warm up is important for 2 reasons. Firstly it gets your mind prepared for the workout you're about to conduct. Secondly it prepares the body for maximum potential and minimises injury risk.
After you've conducted the general warm up take the time to conduct 2 to 3 specific warm up sets of the exercise you're about to do before doing the working sets.
Example: If you know you’ll be using 30kg for an exercise when your program states 3 x 10 then these are called your “working” sets. So 2 “warm up” sets may look like this. 10 reps of 20kg and 10 reps of 25kg.
Cool Down: DON'T SKIP THE COOL DOWN!!! Do the stretches. End of story!!!
During the week, it's also important to conduct stretching and foam rolling even when you're not training. Remember, the gains are made while you rest. So give your body the rest and re-energising it needs.
If you are a beginner at weight training, your program may state Effort Level 9/10 What this means is the weight you choose for a particular exercise should be suitable enough that you can finish the allocated number of reps without taking a rest whilst leaving 1 rep available in reserves. If you find that you could actually keep going and do an extra 3 or 4 reps then this would be classed as an Effort Level 7/10.
You'll get the hang of it over time but just remember YOU ARE STRONGER THAN YOU THINK!
As you progress through your training with us, we may start to test your 1RM (one repetition max) and begin to use percentages (eg. Back Squat 3 x 10 @ 75%). This will be in reference to the percentage of the maximum amount of weight you can lift in a single repetition for that particular exercise. Eg. If you can do a 60kg back squat for 1 rep before you need to rest then this is known as your Back Squat 1RM. So using 75% would equal 45kg. We’ll explain this as you progress through your training so don’t worry too much about it just yet.
We have a calculator you may use on our website at the bottom of the Resource page.
Maximal Aerobic Speed (MAS) Training: MAS training is used to help increase your VO2 max (lung capacity). This is relevant to the beep test as the beep test is a tool that measures your V02 max.
Your program may state:
15sec Run (50m)
x 12 (6mins)
Rest 3 mins
Repeat 2 more times.
So firstly you’ll need to measure out a 50m track. A great place to use is a rugby field or something similar because most of the distances are already marked out such as the half way line is 50m from the goal line. Once your track is measured and you’ve done your warm up you’ll be required to run 50m in under 15 seconds. Rest in place for 15 seconds then run back to your start point in under 15 seconds. This process will be repeated for 6 minutes (12 laps in total). This is your first block of running. You’ll need to do 3 blocks with 3 minutes rest in between each.
Sprint Training: Always ensure you fully conduct the warm up before beginning your sprint training. It's super important that you prep you muscles adequately. And remember sprint training is 10/10!
Fartlek Training: This type of running training is where you have an active rest. You program might state:
60sec slow jog
Repeat 2 times.
As you can see your rest period is the slow jog. Fun right ;-)
Interval Training: Interval training requires a little bit more determination in order to get the desired results. It will be harder on the lungs and you'll be feeling the effects of lactic acid build up in your legs. That burning sensation. Pretty much all of the interval training you'll do is based off 400m. The most efficient and effective way to do your interval training is to take the time to measure out a 400m track using an online tool such as this one -
Then use this track for each time you conduct your intervals. It's easier to time yourself using a watch on your known 400m track as opposed to trying to watch your phone whilst running.
The aim is to use your 2.4km run time as the base for your interval times. Example:
If your desired 2.4km run time is 12 minutes then you'll have to be running your
400m intervals in 2 minutes or less. You can read more on improving your 2.4km run here.
We also have an interval training calculator which you may access on our Resources page.
Adherence to Training
Tips For Success
Thank you for choosing to train with The Barracks Gym.
If you have any further questions please don't hesitate to reach out to the team at email@example.com
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