Part 2: Beginners Outdoor Training
08 March 2016
Hello, welcome back, so how did you get on with your first taste of outdoor training?
The time has come to move things along and challenge the system a little more. So I’m going to outline the next level with a new set of exercises. Each one will be slightly more advanced than the previous set but similar movement patterns.
As usual begin with your pulse raiser, run, cycle, light jog. Remember it’s only a pulse raiser so nice and easy. Once you’ve picked your spot begin your dynamic stretches. This session will follow a similar course as the previous one so you can stick with the same warm-up.
So to recap:
Dynamic warm-up: Heal kicks to bum, high knee run, high kicks (opposite leg to opposite hand), walking lunges, hamstring stretch, light squats. Finish off with arm swings (windmill motion) and hip rotation. A dynamic warm-up can be what ever you want, as long as it replicates your session.
Session: 20/25 minutes
We’ll do five exercises and three sets. As before if you feel you can tackle 4 then go for it but maybe for the first few sessions start with 3 and build from there. Mark out a 20 metre area for your jog/run as before (which will follow each exercise). You maybe already at the level where you can increase the distance or better still be able to sprint there and back.
1. Split squat x 10 reps per leg (20 metre run there and back)
Stand with one foot in front of the other, split stance, feet pointing forward. Torso nice and upright. Bend at the knees and pulse down until your back knee almost touches the floor. Your front knee should be nicely inline with your front foot. After 10 reps swap legs
2. Reverse lunge x 10 per leg (Run)
Much the same as a forward lunge only in reverse. Take a big step back bending both knees until they are at 90 degrees. Drive back through the heel and push forward. Then repeat on the opposite leg
3. Spider-man press up x 10 (Run)
Begin this exercise much in the same way as the traditional press-up. Arms directly under the shoulders, lower until elbows are pointing behind you. As you lower to the ground bend one knee to bring it up to your elbow. As you press back up your leg returns to start position. Repeat with opposite leg. Do five leg raises on each side
4. Single leg squat thrust x 20 (Run)
Start in the usual press-up position, body straight. Bring one knee forward under your chest. Jump one leg forward and one leg back at the same time. Alternate as quickly as you can
5. Reverse Bear crawl (begin at start point and crawl 20 metres, then run back)
Get down on all fours. Place one hand and opposite foot backwards and walk. Changing sides as you go. This is a little bit harder than walking forward and should really test your endurance. Once you finish, if you can, crawl (forward) back!
On completion of your first set rest for the usual 90 secs then go again. Hopefully with a few weeks under your belt you should be able to slowly cut down your recovery time. Once you’ve completed your 3 sets go for a light warm-down jog around the park for about 5 mins. Follow this with your usual static stretch, remembering to focus on all the big muscle groups, quads, hamstrings, calves, glutes, groin and hip flexors. Finishing with some arm stretches.
Like before I’ve set a fairly low rep rate to begin with. As you get used to the new set of exercises you’ll soon be adding extra reps and sets onto your routine. As a bit of variation mix up your session by adding in the odd exercise from our previous list. It keeps your body guessing and avoids getting too used to the same movement patterns. It’s also more fun. Look to do this set at least twice a week but three times will really get you moving and closer to your fitness goals.
Remember these exercises are all about quality and not quantity. Always focus on your form and posture.
Good luck and look forward to our next set of exercises as we progress forward.
**Please note this programme is designed if you already have a basic level of fitness. Any medical problems or injuries please seek professional advice before attempting this session**