Tokyo Training – Ricoh Rugby
I was recently in Tokyo and was able to spend time with a colleague and friend Andrew Jackson, formerly of Christchurch, but now Head strength and conditioning coach of Ricoh…
Simplicity – Ashley Jones
As Thibadeau has been quoted as saying “complexity is the language of simple minds” this being a truism, I would like to believe that the reverse is also true that…
Fun with Blocks
Block work I believe is a much under used modality for training, often just the domain of Olympic lifters, it can add both variety and supplement your more traditional training elements.…
Building a Better Strength and Conditioning Coach – Ashley Jones
I am not a sports scientist; I am a strength and conditioning coach. One man’s opinion.No matter what else the person has if they can not communicate, empathise and organize…
3 x 3 Snatch grip Deadlifts with bar below feet
Hey there, just watched a very interesting you tube of the Chinese weightliters at the national training camp, they were doing sumo stance high pulls, looked a very interesting variation,…
Triple Treats Revisited – Ashley Jones
Author Ashley Jones A few years ago I wrote an article for Milo on using three exercises of a similar theme in sequence, increasing load moving from one to the…
Five (5) Favourite Overhead Pressing Movements
1. Cambered Bar Shoulder Press Usually a bar you associate with squatting and good morning but press it overhead and reap the benefits to the rotator cuffs and the stabilisation of…
Pushing and Pulling Workouts – By Ashley Jones
Here you go a final program that I have played around with and now like how it feels and fits into my scheme of things Cheers, Ashley Jones Monday -…
Interval Training For Fitness/Fat Loss
Last Updated on
Ashley Jones
Fitness Trainer
Crusaders – Super Rugby
“Interval Training For Fitness/Fat Loss”
Whether it be inside the gym on the various pieces of computerised exercise equipment or outside in God’s gym the principles are the same. A greater intensity of effort can be applied during intermittent exercise protocols than can be maintained during a continuous bout of exercise. Sort of like the intensity variation between your hypertrophy training and maximal strength training. A caveat before we go any further, if you are over 35 and haven’t done much cardio training for a while check with your doctor and probably undergo an exercise stress test just to be on the safe side. Remember, you are adding this new training regime as a preventative health measure, start slowly and build into the intensity like any new program.
My Top Five (5) Core Exercises for Athletic Performance
Last Updated on
Ashley Jones
Strength Conditioning Coach
Crusaders – Super 14
Crusaders – Super 14
The Turkish Get Up
Lie on the floor, in a supine position (i.e. face up), next to an appropriate size kettlebell/dumbbell. Press the kettlebell/dumbbell vertically- directly above your shoulder. Once in position, keep your elbow locked, wrist straight, and your eyes on the implement. Sit up and bring your foot up the same side as your working arm close to your buttocks. Keeping your eyes on the weight, then push off your foot and come into a kneeling position on the opposite leg. It is okay to allow your free arm to assist slightly in sitting up. The main thing is to move slowly, keeping your working arm perpendicular to the ground and to finish in well supported position. Slowly straighten your torso, and then stand straight up, simply reverse the steps until you have reached your starting point.