Interval Training For Fitness/Fat Loss

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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.

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My Top Five (5) Core Exercises for Athletic Performance

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Ashley Jones

Strength Conditioning Coach
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.

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More Random Ideas and Thoughts … Part 1- Fergus

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Some Random Ideas and Thoughts … from an amateur

After reading Ashleys article I figured I’d throw out a few ideas of my own for others to criticise… On a transatlantic flight recently I had some time and started to write down 80 principles or ideas I had as it was dawning on me that I have read thousands of articles, met many great minds, been influenced by great coaches and have lots of principles of my own developed from these guys – but never put any of them on paper.

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Ideas for Off Season Training – Ashley Jones

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Author Ashley Jones

After 15 off seasons in preparing players for the rigours of professional team sports competition, I would like to suggest a few ideas that may spark ideas for you to optimize the quality and quantity of your program for you and the players entrusted to you.

I think that you need to be specific in your creative programming, I would divide the players into three (3) groups, based on there major priority for the upcoming training period:

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It is all in the numbers – Ashley Jones

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Author Ashley Jones

Hey there guys would love your thoughts and ideas on the following, cheers, ash

Being a former mathematics teacher, numbers have been a part of my life for a number of years. I do love playing with number patterns, sets and reps, loading, calculations of intensities and volumes have been a constant for over 30 years of my working life. In high school I loved differential calculus. In fact, if I had my time over I would probably do a first degree with a double major in applied mathematics and physics, and then a Masters degree based in Biomechanics. I may yet just do a course or 2 part time at Canterbury University in mathematics just to satisfy my needs.

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