Warm ups and cool downs

  • Warm up
  • Mobility exercises
  • Cool down
  • Static stretches

Warm ups

Warm ups are an important part of your work out. They reduce your risk of injury and will increase your performance massively, this means you can train harder and get better results!

The first part of your warm up should be spent doing just that, warming up, gradually increasing your heart rate and temperature. In a gym this can be done on any cardio vascular machines (treadmill, cross trainer, rower etc.) increasing the intensity gradually. When you’re outside it can be as simple as building a walk into a jog.

This part of your warm up should take at least 5 minutes and upto 10 minutes for more intense workouts. Try and make the warm as specific as possible to your training, so if you’re running in your workout, do a running warm up.

Mobility exercises

So now your warm, heart rates up, feeling ready to go, its worth spending a few minutes mobilising your joints properly. This is where people get a little confused. You’ll see some good people in the gym do their 5-10 minute warm up and then stand still and do a load of static stretches, when they lose all the benefit of doing that great warm up. If you stand still your going to cool down again so static stretches are no good at the start of your training.

Mobility exercises or dynamic stretches will help to reduce your risk of injury by mobilising your joints properly. The synovial fluid that lubricates your joints isn’t great at moving around when your not moving so by mobilising your joints before training this fluid gets into all the different parts of your joints.

A big part of your warm up is to open up your neuro-pathways, your ability to co-ordinate and fire your muscles. Mobility exercises are great for this purpose as well. Pick 3-4 mobility exercises that are as specific as possible to your training and do 10-15 repetitions of each of them.

Cool down

The cool down comes at the end of your workout and is just as important as your warm up. By gently lowering your heart rate and temperature you will increase your recovery, and if you increase your recovery you will get better results!

All the lactic acid, lymph fluid and other waste products you produce through exercise are filtered out of your muscles by your lymphatic circulation. This system doesn’t have a pump like your heart so it relies on movement to help push the fluid around your body.

If you don’t cool down these fluids get flushed out slowly making you feel fatigue and sore for longer than need be. By spending 5 minutes at the end of your training gently moving around, walking, rowing, cycling etc. you will increase your lymphatic circulation getting rid of all these waste products faster.

Static stretches

After your cool down you will feel more relaxed and still be relatively warm so this is the ideal time to work on your flexibility. After training your muscles will be tight and unless you stretch them they will get tighter and tighter. This will cause postural deviations and can eventually lead to debilitating problems.

So you need to design a stretching programme that stretches all the major muscles you use in your training and the muscles you need to develop to improve your posture. When stretching if you hold a stretch for around 15 seconds it is termed a “maintenance stretch”, these will maintain your flexibility by returning the muscle back to its pre exercise length. To increase the length of a muscle and improve your flexibility you need to hold the stretch for at least 30-45 seconds. These stretches are called “developmental stretches”.

There are many specific techniques within stretching to help make stretching more effective such as PIR stretches, RI stretches and other PNF techniques.

PIR stretch – Hold stretch for 15 seconds

Contract the muscle you’re stretching (30% max effort) for 6-8secs

Increase the stretch as you relax the contraction.

Hold for another 15 seconds

Repeat 2-3 times

RI stretch – Hold stretch for 15 seconds

Contract the opposite muscle to the one your stretching for 6-8secs

Increase the stretch as you relax the contraction

Hold for another 15 seconds

Repeat 2-3 times

 

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Landmine Training - A real weapon in your exercise arsenal

Landmine 1

It’s been given many names in the weights room, mainly because most people have no idea what it is. Landmine training is where you take an Olympic bar and stick one end of it in a corner of a room so that you can use the bar as a big lever. Weight up the end you hold and you will have one of the best training tools in the world for developing whole body explosive power.

Landmine training is an incredible way of developing your fitness. It’s fun and can be done with light or heavy loads. If you use light weights you can improve your endurance, speed, tone and burn loads of fat. If you use heavy weights you can increase your maximum strength, power and muscle mass.

Landmine 2

The best selling point of landmine training is that every exercise is a whole body exercise, so you develop power through your legs, transfer it through your core and in to your arms – Toe to finger power! This is why you will see such insane increases in your strength. I saw my single arm lunge press go from 30kg to 75kg in 6 weeks! If you’re throwing a punch, lifting someone up or wrestling them on the ground you will be able to produce a lot more force if you use your body as a unit, rather than isolating specific muscles.

This sounds obvious but if we know that we need to create force using our whole body why do some athletes still train in isolation or with really stable, simple movements? Bicep curls, Bench pressing and sit ups will all have minimal impact on your performance because they are movements we never re-create in fights or any other sport for that matter. The closer you get to real movements that you use in your sport the better the transfer you will see from the results you get in the gym to your performance in the ring.

The other reason landmine training is so effective is the fact your core has to work so hard to keep the bar travelling along the right path. A lot of the exercises make it feel like the bar wants to fall away from you. Take the single arm fly. You would normally associate that exercise with a chest isolation exercise used by body builders. Do it on a landmine and you will feel your abdominals working like never before, as well as your chest and shoulder complex.

Landmine 3

To see some of my favourite landmine exercises check out the Wild Training landmine tutorial on YouTube – http://www.youtube.com/watch?v=iv5N9GZ0y4Q. Subscribe to the Wild Training channel on YouTube for regular training advice and exercise demo’s. If you want more advice get in contact with us at http://www.wildtraining.co.uk.

Start off with light weights to get the technique right. Something like a 60 second set to fatigue with a 30-60 second rest. Aim for 2-3 sets of each exercise. If you want to increase your maximum strength and power then do a 30 second set to failure with a 2-3 minute rest in between sets. Aim to complete 3-6 sets of each exercise.

Again start at the lower end of these numbers and build up.
 

Wild Training got a visit from Mens Health Magazine

Wild Training got a visit from Mens Health Magazine

This week was a special week as Wild Training got a visit from Mens Health Magazine!

Wild Training founder and Wild Gym Co-owner, James Griffiths, took Wild Training to new heights last year, literally to the top of the world and back. Well, Mount Kilimanjaro to be exact. James Griffiths set the record for the highest altitude workout ever recorded and in the process, has helped raise over £3000 for Hope for Children.

Wild Aerials Open day

After the huge success of the gym launch we have decided to provide open days every 2 weeks. The open days will be dedicated to the launch of one brand new Wild Training Class and this Saturday, 11th February we have the Wild Aerials open day. 

Book yourself onto one of our FREE taster sessions - 45 min  11am | 12pm |  1pm | 2pm | 3pm and come and see what all the hype is about! 

NEW Wild Training Brand Video

Wild Training... from the start to the present.

Started with an idea to deliver fun, effective exercise for more people.

Wild Training has evolved from outdoor exercise built around 4 pieces of different equipment to now having fitness services ranging from Aerial silks to MMA fitness to Strongman classes to Wild Ninjas kids exercise classes and so much more. We have designed 3 pieces of exercise equipment now that are distributed by Physical Company.... and we are no where near done. 

The BRAND NEW Wild Training Gym is ready and members are loving are innovative concept. 

JOIN NOW #OneWildMonth

  • Make it fun
  • Keep it effective
  • Include everyone

www.wildtraining.co.uk

#LoseTheLabel - It's just training

#LoseTheLabel - It's just training

Labels. I've hated them all my life. Always seem self limiting. Geek, jock, meat head, unfit, fit, too young, too old, fat, skinny, small muscles, big muscles. The list is endless. How does it happen. Do we feel we need to fit in to a label for acceptance. Do marketing companies have to force labels upon us so that they can target groups of us. Are labels a good thing or a bad thing. In my head labels are a guaranteed way to create a failing culture.

59 days out from the Wild Training World Record Attempt

Training is going well. Plans for some big hikes coming up so I'll keep you all posted on that.

Wanted to share this short video with you talking about what Hope For Children are all about. Please watch it. 

Hope For Children really are an awesome charity. The work they do is epic and the team behind the charity are all awesome.

On October 15th I'll be heading out to climb Kilimanjaro and the plan is to complete a Wild Training workout at the top using a Titan Bag, Urban Strength Bar, Barbell and set of Parallettes. It won't be easy, but I'm on it! 

Please Please Please support me, support Hope For Children and sponsor me. Link to donate is here - https://wildtraining.everydayhero.com/uk/james-griffiths

James Griffiths