CONGRATULATIONS to all recruits on another awesome month of training.
Monthly Award Winners for July:
Wattle Park am
Spirit of Bootcamp – Sharon Olsen, Justin O’Shea
Encouragement – Greg Lee, Stuart ‘Stu’ de Krester
Improvement – Mel Rush, Carolyn ‘Caro’ Power
Wattle Park pm
Spirit of Bootcamp – John Boyle, Andrew Bailey
Encouragement – Lara Britnell, Julie Caune
Improvement – Grant Thompson
Spirit of Bootcamp – David Glascott, Thierry Morin
Encouragement – Luke Hopkins, Joe Lee
Improvement – Sandy Ellul
CONGRATULATIONS to those recruits who have participated in various events across Winter and also to those who have gone along to support.
For those inerested in join us for upcoming Trail Series events, CLICK HERE
Be sure to join ‘The Living Edge’ team when completing your enrolment!!!
4 September – Plenty Gorge – 7km/13km/18km
16 October – Silvan – 8km/15km/21km
Other upcoming events of interest:
DeCastella Fun Run – in support of Mental health – Sunday 28th August (5km. 10km or 15km)
Harvest Run – 16th October (5km or 13.3km)
2XU Wellness Run supporting beyond Blue – 4th December (5km, 10km, 21.1km)
Each month one of our instructors or recruits will share their thoughts/ insights by responding to a series of questions. This month Belinda Lee is in the spotlight:
Pistol Squat: because it shows both strength and mobility
Least favourite exercise
Bent over row: I can never seem to get this right!
Put a Billboard anywhere in the world, where would you put it and what would it say
‘Keep your guard up!’ – Shibuya Crossing, Tokyo
Workout Karaoke song
Raise Your Glass – P!nk
Cheat Meal –Pancakes with icecream
Last book read/movie you saw
Year of Wonders: A novel of the Plague by Geraldine Brooks
My Dad – he loves martial arts like me. He is strong and never gives up. And he will do anything for his girls.
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” -Bruce Lee
The Living Edge OBC is
….Fitness, fun and friendship
Advice for your 20 year old self
Wear sunscreen every day and invest!
Although most of us would be able to name athletes we deem to be fit, providing a definition of fitness is not as easy as it might first seem. How do we measure fitness? Which sports require the highest level of fitness?
Who is the world’s fittest athlete? Is a gymnast fitter than a marathon runner? Is a weightlifter fitter than a footballer?
The reason such questions exist and are so difficult, if not impossible, to answer lies in the multi-faceted nature of fitness itself. Fitness is generally defined as ‘the ability of a person to meet the daily demands of their activity efficiently and without undue fatigue.’
Fitness can be broken into several sections or components, the relative reliance on each being dependant on the sport or activity being undertaken. For example, agility and flexibility are more important for a gymnast than they would be for a discuss thrower. Yet the discuss thrower would possess elite levels of power and strength.
The fitness components can be broken into 2 major divisions:
HEALTH RELATED – these are the components recommended for general health and wellbeing
SKILL RELATED – more typically seen in trained athletes
For optimal health and wellbeing, a foundational level of all fitness components is recommended. As such, you will see from the outline below that Original Bootcamp and The Living Edge programming seeks to target all areas of fitness. In addition, these fitness components are specific to the muscle groups used so it is important that we work to ensure all areas of the body are considered.
|EXAMPLES OF ORIGINAL BOOTCAMP ACTIVITIES TO TARGET THIS COMPONENT
|Aerobic Power – this relates to the ability of the heart, blood vessels and lungs to produce energy, using oxygen. This directly links to the capacity of the Aerobic Energy System*
|12 minute Cooper’s Run
Any continuous activity completed at sub-maximal effort.
|Anaerobic Capacity – the ability of the body to produce energy (ATP) without oxygen. This is dependent on the ATP-PC and Anaerobic Glycolysis energy systems.*
|Sprints, animal movement patterns over short distance, explosive sandbag swings
Tested in the Summit fitness test where multiple efforts at high intensity are required
|Local Muscular Endurance (LME) – ability of a muscle or muscle group to sustain contractions in the face of fatigue
|1 min chin ups on equaliser, plank holds, mountain climbers over extended duration (you will know you are working LME anytime you feel the ‘burn’)
|Muscular Strength – the force or tension a muscle can exert in one maximal contraction
|Not typically used at bootcamp training. It requires you to lift the max weight possible, just once.
|Flexibility – the range of motion around a joint. Can be static or dynamic
|Stretching during the cool down at the end of a session (Static), Runner’s drills, bounders, animal movement patterns, lunges (dynamic)Dynamic
|Body Composition – this is typically predetermined via genetics and further influenced by diet and physical activity
|Targeted through regular training and goal setting with the support of feedback from John Verbi
|Muscular Power – the ability to exert a maximal contraction in an explosive effort
|Speed – the ability to move the body or body part from one place to another as quickly as possible
|Coordination – involves the body senses allowing the execution of smooth, accurate motor skills
|Runners drills, various exercises with sandballs (swings, pirate ship, etc) and battle bar (upright rows, clan and press)
|Agility – the ability to change body position or direction quickly whilst maintaining balance
|Agility/ RDJ courses, stomach to ground
|Reaction time – how quickly the body reacts to an external stimuli
|Varying start positions for sprints (on stomach, on back, kneeling, etc)
|Balance – ability to maintain equilibrium when stationary (static) or moving (dynamic)
|Single leg activities with battle bar, bird-dog (static), agility courses, stomach to ground, shuttles (dynamic)
*For a greater understanding of Energy Systems please refer to our July Newsletter.
Sandbag swings – tips from Men’s Health