Hello everyone, hope all is well, I’m looking forward to seeing the rest of you over the next couple of weeks. We decided to devise a gymnastics program that requires minimal coaching as to stick with government guidelines. Much of it will be familiar, I removed the skills stuff we used to do at the beginning but there will be some flexibility for those of you that are eager to practice some skills. There is a little emphasis on bulletproofing the knees and getting the grip strength back up as you get back into the groove of things. (more…)
G.P.P training program 12th – 18th April
Welcome back to our first week back in the gym. A couple of things to take into consideration on our return. The need to keep in mind that we have had a solid amount of time out of the gym and need to take some time to acclimatise back into the gym. Giving your self 4-6 weeks to get the engine running smoothly again will be the ideal scenario.
We’re going to start with some basics and get the body moving again. Giving us a dose of fitness that will stimulate some development without breaking our selves and walking around like Emperor Penguin out of Ice Age 2. We will need to take our own current fitness levels and adapt the program where needed. As we can’t coach classes at the moment please feel free to ask the coach if you need individual attention with understanding how the program runs.
The basics will start with the fruit and veg of the meal with the meats added in at the end. We’ll ask that we start nice and easy with the weight selection for the sessions and aim to build on this week to week. Starting at 60% of our old weights is a good starting point.
Good luck, be brave and clean your hands.
Monday – Leg & Back
Tuesday – Cleans
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Legs & CHest
Saturday – Snatch
StrongCon – April 2021
Welcome back!
As you know, classes are not permitted until 17th May so you will need to complete the program without instruction from the coach as a group.
For this reason, I have made the program as simple to follow as possible for this month. I have also given you a good amount of rest so you can ease yourselves back in to the weights as safely as possible. (Those you have been lucky enough to have gyms set up at home can increase the difficulty by moving faster on the cardio and/or increasing the work time / decreasing the rest time). Since we cannot share equipment at the moment I have given you a list of options for the cardio element and you are free to add anything (sensible) that is not listed if desired.
You are allowed to ask the coach questions on a 1-2-1 basis, from a 2 metre distance, so do feel free to do this if there is anything you do not understand. We can also demo movements for you so do ask and we will be happy to help.
The program is written on the whiteboards in both the back and front rooms of the gym and is available to download from the link below:
Do feel free to come and ask me any questions or email me at jenna@momentum-training.com.
Barbell Club April 2021
Welcome back!
As you know, classes are not permitted until 17th May so you will need to complete the program without instruction from the coach as a group.
For this reason, I have made the program as simple to follow as possible for this month. Each workout day follows exactly the same format, with different exercises, so once you have done it once you will be good to go for the whole month.
You are allowed to ask the coach questions on a 1-2-1 basis, from a 2 metre distance, so do feel free to do this if there is anything you do not understand. We can also demo movements for you so do ask and we will be happy to help.
The program is written on the whiteboards in both the back and front rooms of the gym and is available to download from the link below:
Barbell Club program April – May 2021 pdf
If you have not been exercising during lockdown please take it easy for the first few weeks. Consistency is key. You will gain more from starting small and growing a little with good form each week rather than going too hard too soon and causing pain or injury that keeps you away from the gym again.
You can record your weights in this excel sheet if you want to:
Barbell Club program April – May 2021 excel
Notes to help you:
Pronated = palms facing away from you (i.e. pull-up) or palms facing down (i.e. reverse bicep curl)
Supinated = palms facing towards you (i.e. chin-up) or palms facing up (i.e. standard bicep curl)
NG = neutral grip, palms facing each other (i.e. NG pull-up where your head goes between the two bars on the rig in the front room, or DB hammer curl)
30 degree incline = two notches upon the bench
EZ = the short bent bars
Floor press = since we can’t share equipment at the moment, if there is not a bench available you can lie on the floor for your bench press
If you have any questions do feel free to ask me or email jenna@momentum-training.com.
Opening Update – April 12th 2021
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