To celebrate a year to go until Rio 2016 Olympic Games, our Bishopsgate club recently launched a number of workshops in collaboration with Team GB and the English Institute of Sport coaches, which cover sports psychology, sports nutrition and strength and conditioning.
Duncan French is technical lead of Strength and Conditioning Coaching at the English Institute of Sport (EIS) and here are his top training tips:
1. Improve posterior power by including hip thrusts into your training programme alongside squats or deadlifts. This will help with running and has the potential to protect against lower back pain.
2. R.A.M.P. Warm Up
a. Raise: heart rate, body temperature and blood flow in preparation for training with low intensity exercise.
b. Activate: muscles and joints with low load exercises such as band walks for hips.
c. Mobilise: joints and increase muscle range of movement with dynamic stretching.
d. Potentiate: include high intensity activity closer to training intensity to improve subsequent performance, such as doing jump squats prior to doing squats.
3. Keep a diary of your training data. You can track progress, identify loading for the next training session and understand when to vary your training programme.
4. Identify a physical challenge you want to achieve. Develop the training programme to achieve that challenge. Before completion, identify the next challenge so it’s easier to continue training from one to the next.
5. Repetition Roulette: the number of repetitions lifted will determine the muscular adaptation:
a. Maximum strength bias – 1 to 6 repetitions.
b. General athletic condition bias – 7 to 12 repetitions.
c. Muscle mass bias – 12+ repetitions: as general guide is to choose a weight you can only lift 1-2 more repetitions over what is prescribed. If you can lift more than two then you may be able to increase the weight.