Want to work out like your favourite athlete? A new book could get you in the shape of your life.
YOUR goal doesn’t have to be to make it to the Olympics in order to get the most from your workouts.
Fitness expert and coach Nick Grantham — who has worked with many top athletes and Olympians — thinks we should all be able to train to our full potential regardless of our individual goals.
His new book The Strength & Conditioning Bible: How to Train Like an Athlete is designed to give you everything you need to make it happen.
“Anyone who wants to improve their fitness levels and is willing to invest some time and effort can optimise their training and performance,” he says.
“As a coach I know the power of understanding. If you understand why you’re performing an activity, you’re far more likely to stick to the training programme.”
HOW TO DO IT: Perform 8-10 reps of each move, resting between sets if you need to.
Once a circuit is complete, return to the start and repeat.
Beginner: 10 minutes; Intermediate: 15 minutes; Advanced: 20 minutes
KIT YOU’LL NEED: • Kettlebell • Barbell • Bench • Dumbbell
Areas trained: GLUTES, QUADS, HAMSTRINGS, CALVES
* Holding the barbell resting on your shoulder muscles, stand with your feet shoulder-width apart.
* Bend at your knees and hips to lower body until the tops of your thighs are parallel to the floor.
* Reverse the position, extending your hips and knees to return to the start position.
Areas trained: UPPER BACK, BICEPS
* Holding a dumbbell in your right hand, start with your feet hip-width apart in an offset stance with your right foot slightly staggered behind the left.
* Take up the same position as you would for a bent-over row (your knees slightly bent and your torso bent forwards at your hips at a 45-degree angle).
* Row the dumbbell up to your ribcage and then return to the starting position.
* Repeat all the reps in the set and then switch sides.
SAFETY TIP: Keep your back flat and don’t hunch the shoulders
Areas trained: CORE, STOMACH
* Lie on your back with your hips and knees bent at a 90-degree angle with arms fully extended towards the ceiling.
* Simultaneously lower your arms behind your head and your legs out fully until they are both close to the ground, without touching it.
* Return to the start position and repeat.
SAFETY TIP: Keep your spine neutral and your movements slow and controlled
Areas trained: GLUTES, HAMSTRINGS, BACK, CORE
* Hold a kettlebell with both hands and bend your knees so you are in an athletic position.
* Bring the kettlebell through your legs, so your forearms are in contact with your inner thighs.
* Swing the weight upward and out to eye level, using the extension of your hops to move the load.
* Return to the start position and go straight into another rep.
SAFETY TIP: Keep your gaze straight ahead
Areas trained: GLUTES, HAMSTRINGS, CORE
* Set up in the position shown – your shoulder blades in line with the bench and holding a barbell to your hips.
* Place your feet close to your bottom, so that at the top of the hip thrust, your calves are at 90 degrees to the floor.
* Drive through your heels and focus on using your glutes to push your hips straight up.
* Finish with your hips as high as possible while maintaining a neutral spine.
* Lower; repeat.
SAFETY TIP: Keep your neck long and your shoulders relaxed
© Irish Examiner Ltd. All rights reserved