Club Update
20 Apr 2020
Hi Everyone
I hope you are all staying safe. With the current guidelines from government with the lockdown extended until 7th May, training sessions will continue to remain suspended.
Kate is regularly posting and uploading Pilates sessions to our private Dursley dolphins Facebook page. These are great short sessions to keep swimmers stretching. If you are not a member, you can request to join the group via the Facebook link on the club's website.
Kate has asked me to share the following information with swimmers.
Hi guys,
Hope you're well. I know its hard to stop doing what you're used to and I'm guessing you're missing training, friends and routine. But its not forever and you will come through this stronger. Try to use your time to do some other things. Be creative, be open minded. Study. Be present, in the moment, be helpful and be kind. I am finding having a routine every day is really helping me. Each day I try to ask myself these questions
- Who am I going to connect/engage with today? (friends/family? And how? Video message friends/do something with family)
- What exercise have I planned for today and what is its goal? (cardio/strength training to achieve endurance/speed/recovery/
balance and what time will I train) - What will I do to be creative today? (cooking/gardening/video/
artwork/music/study…etc) - What will I do today to ensure my health is my priority? (eat healthy foods/ get enough sleep/not too much time on tv/x-box!/keep a positive mindset)
- What am I grateful for today? (setting an intention in this way can be really good to keep balance and your mood elevated)
Last weekend I saw on Instagram other runners I race against training really hard at this time and I couldn’t understand why, as there are no races in the short term and I have been finding it hard to stay motivated. It made me doubt myself. So I asked my run coach what I should do through this lockdown. He said maintain some fitness and use this time to get strong. Do your circuit training and core work, run when you can and enjoy doing some longer runs with hills but mainly he said don’t worry about things. And he's right. We cant control whats going on, but we can control how we react to it. my normal training routine is very different to what I'm doing now. But it's about letting go of what I always do and accepting a new routine that might even be beneficial to my mind and body. At the moment I'm enjoying running from home, doing old running routes I did when I was a teenager and they are so hilly! But I think they will make me stronger and help me to adapt to staying at home for potentially 3 months more. Im missing swimming but trying to keep my back mobility through Pilates and arm strength with circuits.
The pool will open again and we will be able to swim again soon. But for now, stay strong using bodyweight circuits/corework/pilates/yoga and keep your cardiovascular fitness as good as you can- biking/jogging/fast walking/ skipping/trampolining (anything that keeps your heart rate elevated for some time). Try to do some strength work and some form of cardio everyday and you will come out of the lockdown much stronger and possibly swim even faster than before. But most importantly don’t worry about things. It's just time. And time will pass.
Kate Maltby
Here are some training sessions (biking/running/circuits) I can suggest to try. There are some Pilates and circuit videos on the Dursley dolphins facebook group page also. Be firstly remember to stay safe and healthy.
Bike sessions
If you can get out on a bike safely/ use a static bike, here are some sessions to try over the next few weeks. Remember to ask and tell an adult/parent where you are riding if its ok to go out. Take a mobile phone with you incase you get a puncture/need help.
- 5min easy, 3 x 3min hard (2 min recovery between repetitions)
- 5 min easy, 3 x (5 min steady in comfortable gear, 5 min hard gear, 2 min fast medium gear, 2 min easy)
- 5min easy, 15min easy gear fast pedaling, 10min increase effort and gears, 15min easy gear fast pedaling
- 5min easy, (3 x 1min fast easy gear, 2 min steady speed, 1 min fast hard effort) 10min steady
- 60min bike ride with 6-8 undulating-hills work off the saddle up the hills
Running sessions
(again ask a parent/adult if you can go for a run and tell them where you are running)
- If its safe for you to go out /with parent try joggings for 10-20min slowly round the garden/local field/park/woods. If you cannot go out on your own you can jog on the spot or jog up and down a driveway/car park. Keep a steady pace- one foot in front of the other. Breathe evenly. Wear ankle and arch supportive trainers. Comfortable sports clothing. Stretch calves, hamstrings, quadriceps and gluts afterwards. Stay hydrated in the warm weather.
- 10min jog, running drills (2 x 20m)- side steps, heel flicks, high knees, high skips, long skips, giant strides/bounds, fast 100m stride. 10min jog.
- 10 min easy jogging/skipping, drills, 6 x 30sec fast with 2 min rest in-between, 10min jog/skip
- 3min fast walk, 2min run, 1 min walk, 3min run, 2 min walk, 1 min run
- 0min easy, 2 x 100m strides, 10 x 1min fast running (1min recovery between reps), 5 min easy jog
- 10min easy, 3 x 5min OR 5 x3min (2min recoveries), 5 min easy
- 10min easy, 10min steady to tempo pace, 10 x 30sec uphill, 5 min easy
- a more fun approach involving mindfulness, take a camera/phone and take 10+ photos on a run/walk lasting 20-60min
- a more mixed pace fun session with a dog…throw a stick/ball/Frisbee in the park/field/garden and race with the dog to get it. another mixed pace session in fields/woods is to run fast for one field/stile/certain tree, run slow for the next and repeat.
- mix circuits with running/sprinting so for example do 10 press ups then sprint 100m, then 10 sit ups, sprint back, 10 burpees, sprint, 10 tricep dips, sprint, 10 mountain climbers, sprint, plank hold 30sec and repeat.
- specific speed work (on flat quiet road/short flat grass field)- 3 x (150m or 25seconds at 95% effort , 30sec rest, 150m or 25 seconds at 100% effort)
- specific speedwork- 2 x (4 x 300m or 1min at 90% effort with 90 seconds rest), 5min rest between sets
- specific speedwork- 100m/15seconds, 120m/ 18seconds, 100m/ 15 seconds, 80m/12sec, 120m/18sec, 100m/15sec at 100% effort with 3min between each rep.
Circuits
A few ideas for some circuit exercises…
- Use a clear space at home, might want to have a mat, use free weights (2-3kg women, 3-5kg men)/or baked bean cans/water bottles for the arms exercises
- 1 min of each of these exercises (there is 50min here! Do some or take a 2min break after 8 / could take a set a day for 5 days and repeat one set 3 times)
- Lateral lift (weights in hands lift both arms straight from the side of the hips to shoulder height)
- Sit ups (abdominal crunch)
- High knees on the spot
- Front raises (weights in hands, shoulder height in front of body, arms straight, lower to hip height and lift to shoulder height)
- V sits (from lying position lift to a v shape body position)
- Mountain climbers
- Press ups (option to put knees down)
- Front plank (ensure core is pulled in)
- Running arm motion right foot forwards with weights
- Adapted V sit (sitting position, legs bent and straight hovered off floor)
- Squats (ensure feet hip width and parallel, knees don’t pronate inwards)
- Running arm motion left foot forwards with weights
- Side plank left side lift leg
- Burpees
- Arms by hips, shoulders above head with weights
- Side plank right side lift leg
- Bent over rowing arms with weights
- Bicycle legs in lying position
- Jump squat thrusts
- Arms laterally lift from hips overhead with weights
- Lying rock legs vertical, rock down legs horizontal
- Jumps, 2 small/low, 1 high/big
- Tricep dips
- Back plank (lying on elbows, lift hips)
- Chest press arms with weights in lying position
- Scissor legs in lying position
- Single leg squat left leg- ensure knee doesn’t drop in
- Bicep curl with weights
- Lying, knees bent, rock knees side to side
- Single left squat right leg
- Superman hold- right arm lift, left leg lift (on all fours -opposite hand to foot reaching)
- Superman hold- left arm lift, right leg lift
- Hand stand walk against a wall
- Back extensions
- Jump side to side feet together
- Downward dog position pedal feet
- Single leg stretch (hug knee to chest, other leg straight and alternate knees)
- Shoulder bridge (lying-lift hips) left leg straight
- Shoulder bridge left right leg
- Abductor stretch- sitting soles of the feet together, knees lowered to the sides
Stay safe everyone
Becky