So by now, you know WHY you need to prioritise your conditioning during lockdown. You also know WHAT the methods are and HOW to organise them! All that’s left now is walking you through your training sessions!
Before you Start
Before you attempt any form of Physical Activity. Always consult with your health provider first (Doctor, GP, Coach, Trainer, Physiotherapist or other qualified health professional).
The information in this article is not meant to replace or change any advice that you have been given from your health provider. Before attempting or carrying out any of the exercises in this series, you MUST consult with your health provider first.
Stuart Turner and Tier 1 Training and Rehabilitation Systems are not liable for any decisions you make in regard to physical activity.
By continuing, you agree, accept and understand all of the above.
Getting Started!
Right let’s GO! Remember, this should be an EASY PEASY process! All you need is your structured week which determines which day you are on (Amber, Red or Green). The day determines which conditioning methods you select to work with (Level 1, 2 or 3).
What you will need.
Before you start, there are a few things that will find useful! I recommend:
- Downloading an interval timer app (We use Seconds app but Interval Timer also works well)
- A heart rate monitor (Not essential but absolutely more effective!) We love Garmin but Polar chest straps and the Polar App are also good. Wrist based heart rate watches like FitBit are also ok but not 100% accurate at higher intensities
- A resistance band (Red & Black are ideal) Example CLICK HERE
- A sturdy step or box that is approx 30cm in height
- A rucksack full of items weighing approx 10kg
Your Step By Step Guide
So it’s Day 1 of Week 1! Let’s get you started!
Now the goal of week 1 is to introduce you and your body to the methods and the stress that is going to be applied in the coming weeks. Therefore the goal is not to end you in a pile of sweat and vomit! The goal is to give you your first small dose of venom! Therefore we want you to be feeling GOOD come the end of each session!
The repetition ranges are a guide. If you are in good shape, perform the higher ranges. If you consider your conditioning to be lower, perform the lower ranges. Remember, its introduction week so it’s not meant to be grueling!
So here is what we would suggest for your first week!
Warm Up – Prior to EVERY session!
A good warm up is essential to keep you healthy and get you ready! Here’s what we recommend! Click on each name to be taken to video example!
e/s = perform each side
EX = Exhales
s = Seconds
| Exercise | Reps | Comments |
| Lazy Bear | 5 EX | Reach. Tuck Hips. Inhale Nose. Exhale Mouth. |
| Egg Rocks | 6-8 | Tuck Tight. Feel Abs. |
| Leg Raise | 5 e/s | Exhale and Raise Leg. |
| Adductor Rocking | 5 e/s | Gentle |
| Downward Dog | 5 | Reach via arms. Shunt hips up. Feel Calves |
| Hands Elevated Spiderman | 10 | Knee over ankle |
| Walking Knee Hugs | 5 e/s | |
| Front Foot Elevated Split Squat | 3 e/s | Push through front foot and heel |
| Stationary Skip | 10s |
Day 1 – Amber Day
(Choose one of the 2 examples provided)
OUTDOOR WORKOUT EXAMPLE:
Alactic Intervals and High Resistance Intervals
For this outdoor workout, you can choose to sprint or to cycle. You will need to find a a flat area to sprint across that is also close to a steep hill to sprint up.
HOME WORKOUT EXAMPLE:
HICT & Band Resisted Sprints (or Sprinting on the Spot)
For this workout, you will need a step of around 30cm in height. A rucksack with roughly 10kg of weight stuffed into it. A resistance band if possible.
For a home video example of the box steps CLICK HERE
Day 2: Red Day
Choose Anaerobic Threshold Method (or 1 of your normal HIIT Routines if preferred)
If you have a favourite HIIT or Tabata routine that you wish to continue with, then today is the day to do it. If you want to be a little more scientific however, today is the day to perform the Anaerobic Threshold Method.
If you wish to perform your own high intensity routine, stop here and crack on!
If you want to be introduced to the AT Method, here is a good starting guide:
To get the most out of these session, I strongly advise you use a heart rate monitor. Failing that, you can work at around what you consider to be 8 out of 10 max effort. These intervals are challenging but should not leave you feeling exhausted. If you do feel this way, you have worked too hard so back off a little.
If you do not know your Anaerobic Threshold, first calculate your theoretical max heart rate using the formula: 211 – (0.64 x Your Age)
Then simply multiply this figure by 0.85 (or 0.75 if you consider yourself to be out of shape).
*** If you are choosing to cycle – subtract another 5 from your final figure ***
Day 3: Green Day
As it’s your first week I recommend a simple brisk walk today using the Cardiac Output Method. The goal is RECOVERY not burning calories or getting a sweat on!
If you are an individual in good shape and you find walking is not enough to get your heart rate up, you can elect for gentle jogging which should take you to around the 5km mark. However if you have run the day before using the threshold method, you can mix up your exercises to include biking, running, walking, skipping, shadow boxing (anything you like! ) which will reduce any repetitive stress.
Day 4 – Back to Amber
The goal here is to simply Repeat Day 1 again! We would recommend the home workout version here as it’s less intensive. Simples!
Day 5 – Red Day
Today is your final high intensity day of the week! As it’s the end of your very first week however, this session will keep the intensity high but the amount you do will be slightly less as to avoid overloading you!
Day 6 – Green Day
Again, the goal of this day is RECOVERY.
Simply repeat the methods you applied in Day 3. Easy!
Day 7 – Rejuvenation!
Your work is done and your first week is DONE! Well done!
The goal of today is to relax, recuperate and REJUVENATE! So you can choose to put your feet up, play with the kids, read a book OR if you’re feeling fresh, go for a nice very gentle, very relaxed stroll outside in the fresh air for anywhere between 20-40 minutes!
And just like that you have completed Introduction Week! Well Done!!
So what happens now!?
Now the workload goes up gradually week by by week in order to progress your conditioning! Don’t forget there are more Conditioning Methods to choose from so why not try mixing them up!
Remember its a “Pick & Play Process” You get to choose your methods each day! So find what what works, what you enjoy doing and have at it!
I will be posting videos of my own sessions as well as content each day throughout the remainder of the lockdown! Feel free to follow, like, share, comment or post away to share your own progress!
@tier1therapy or if know me, find me on facebook!
Finally – I will be making MY OWN PERSONAL PROGRAMME available to download for FREE next week as well as providing a BONUS Kettlebell Complex workout for your Red Day (Not for the faint hearted!)
So stay tuned but most of all, enjoy your first week using the THE BEST Conditioning Methods to use during Lockdown!
Thank you so much!
Stu Turner
stuart@t1trainingandrehab.co.uk
Tier 1 Training and Rehabilitation Systems 