A quick bonus tip:

Originally coined by Chila, Peckham and Manheim, back in 1981 and used for the title of their course at Michigan State University: ‘‘Myofascial Release’’

What is fascia tissue?

Fascia is the body’s connective tissue. It's fibrous cobweb-like connective tissue found throughout the whole of the body runing from head to toe. Your fascia provides a framework that helps support and protect individual muscle groups, organs, and the entire body as a unit.

What is a strength curve?

A strength curve is a graphical representation of how a muscle generates and applies force in a specific direction. This force is then represented using three basic categories: ascending, descending and bell-shaped.

Eccentric contraction explained:

An eccentric contraction occurs when a muscle lengthens under load. An example of this would be when you're lowing yourself into a squatting position. Generally speaking, a muscle can be upto 150% stronger during an eccentric contraction than a concentric contraction. 

Concentric contraction explained:

A concentric contraction occurs when a muscle shortens. An example of this would be when you're coming up from a bottom of a squat.

What are muscle fascicles?

In anatomy, a muscle fascicle is a bundle of skeletal muscle fibers surrounded by perimysium, a type of connective tissue.

Who is Michael Goulden?

Michael Goulden is the founder of a training company and is a resistance training specialist in exercise mechanics. He has been integrating exercise mechanics with neuromuscular preparation to create a uniquely sustainable approach to health, fitness and performance.

Who is Charles Poliquin?

Charles Poliquin is recognised as one of the world’s most accomplished strength coaches, and has produced hundreds of medals, wins and personal bests for elite athletes in over 17 different sports, including athletes for both the summer and winter Olympics, the NHL, and NFL.

Who is Ben Pakulski?

Ben Pakulski, nicknamed the Pak-Man, holds an Honors Degree in Kinesiology and is an IFBB professional bodybuilder and winner of the 2008 Mr. Canada competition. In the IFBB, he finished 2nd twice in 2008.

What is a level 5 trainer?

Our level five trainers are our ‘elite’. They’re seriously experienced, and incredibly knowledgeable. They have all gone above and beyond, attending numerous industry events, clocking up multiple courses, and spending numerous hours learning through practical experience with clients. They have shown unparalleled dedication to becoming the best personal trainers possible, and have been recognised in the health and fitness industry for their level of excellence.

What is a level 4 trainer?

Our level four trainers have gone the extra mile. All of them have further industry qualifications, whether in nutrition, post-natal exercise, endurance or hypertrophy. They have attended workshops, webinars and courses to lift their learning above others in the area. They are likely to have been a personal trainer for several years, and be pushing to learn more about how they can offer the best possible advice to you.

What is a level 3 trainer?

Our level three trainers are fully qualified, with industry-recognised qualifications, but are relatively new to personal training. What they lack in experience, they will make up for in dedication and enthusiasm. All our level three trainers work closely with a more senior member of the team to ensure the Hall Training quality of service is maintained, and you make constant progress towards your goals.

Did you know?

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Mar 2016

Run your next 10k in an hour!

TAGS: training, running

In preparation for this year's Town and Gown 10k race I've put together an 8 week training plan that's designed to get men completing the race in under 50 minutes, and most women within the hour. The plan is designed for someone with beginner's running experience and can be done without needing to sign up to your local gym.

 

8 week 10k running plan8 week 10k running plan

Understanding The Programme
Mobility - Use these sessions to do extra work on your flexibility/mobility. For example, static stretches or foam rolling. I would focus on the muscles used most during running e.g Hip flexors, quadriceps, calves, hamstrings and glutes. It may also be helpful to foam roll/stretch or massage the front of your shins to prevent the on-set of shin splints or to reduce the pain if you are unfortunate enough to suffer from them. Buying a good pair of running shoes tailored to your foot and gait would also be extremely useful and further prevent the risk of injury.

Deload: Weeks 4 & 8 - You may realise you are doing less during these weeks. This time will aid in your recovery and can be seen as ‘active rest’. You will still gain a lot from these weeks fitness wise, but try not to overdo it and add more in. Sometimes less is more and when it comes to 10k-training recovery is key!
Week 8 will be your taper week to allow for optimal recovery and get your body hungry for your 10k race.

Intervals - Intervals teach your body to run fast. This is where you get your speed in. Make sure your hard effort is faster than talking pace but sustainable. On weeks 6 and 7 the recovery gets shorter. This is to challenge your aerobic capacity more in the lead up to the race. Make sure you walk or if possible jog the recovery. This session should ideally be competed on a field so you can stay in the same area. This may also allow you to calculate the distance covered in each sprint bout/set.

Sprints/HITT- HIIT is a great way at working two different energy systems of the body. It’ll help improve and increase your fitness levels and ability to recover.  It’s important that you put 100% of your effort into each and every set. Sprint the long length of a football pitch or similar distance, once complete walk back to your start position. Notice this changes in week 6 to a jog back recovery. You could also try this up a hill for approximately 70-100m.

Steady run- Steady runs are an incredibly important part of your active recovery. They help to get the blood flowing through your muscles, pushing out the waste products from the hard sessions. These should be a very steady talking pace. This is the time to really enjoy your running.

About Becky Hodgson
As a successful 800m runner for Oxfordshire Athletics I have a strong postion on evidence based training and application. Strength training is my passion, including passing my knoweldge of lifting on to help other women like myself to see both the physical and practical benefits that strength training has to offer. 
You can find me on Facebook, or why not even give us a Tweet @Hall_Training