Mark's Festive Training Programme - COACH London

Keep up to Date

Sign up to receive updates, exclusive offers as well as exercise tips and nutritional information from our expert team of Coaches.

We are sorry the login, timetable and booking system is not yet active. This is coming soon.

Please come back in the coming weeks to find a timetable showing all the classes and sessions available for you to explore and enjoy here at Coach London.

We look forward to seeing you soon.

Enquire


We’re here to help with any queries you may have, or to provide any information about Coach London and its services. Please complete the form below and we’ll get back to you as soon as we can. We look forward to hearing from you.

Preferred contact method
How did you hear about us? *

Journal

Mark’s Festive Training Programme

November 2021

 

Mark Roper, Principal Coach at COACH London, takes us through a few simple exercises to help give you a starting point as you get back to training within a gym environment and ways to modify training to be done at home over the Christmas period. Getting back into training and entering a gym can sometimes be a scary proposition with people either not knowing what to do or not having a cohesive plan.

 

When trying to get into shape, having use of a fully equipped gym allows you to train to your full potential and generate results in the quickest possible time. However, there is always a way to modify training so it can be done at home or outside.

 

We find that most people want to prioritise training their “mirror muscles” (quads, abs, pecs and biceps), often neglecting their posterior muscles (hamstrings, glutes, lower and upper back). Training these posterior muscles will have a huge impact on accelerating strength and fitness-based results.

 

Below is a routine for beginners looking to get back into the gym. This simple programme that Mark has put together is structurally balanced with quad, hamstring, chest, upper and lower back exercises.  Designed to help improve your posture and decrease any chance of injury.

 

For all the exercises aim to lower yourself or the weight down slowly for a count of 3 seconds then lift yourself or the weights quickly. Go through the A1 + A2 exercises back-to-back until you have completed the sets (this is known as a superset) then once you’ve completed the sets move on the B exercises.

 

A1. Front foot elevated split squat (hold dumbbells to increase difficulty)

8-10 reps

3-4 sets

Rest for 60s

 

A2. Lat pull down – Using overhand shoulder width grip

10-12 reps

3-4 sets

Rest for 60s

 

B1. Dumbbell Romanian deadlift

10-12 reps

3-4 sets

Rest for 60s

 

B2. Standing dumbbell shoulder press

8-10 reps

3-4 sets

Rest for 60s

 

During the Christmas holidays we are all busy socializing and taking time off work, and therefore may find it difficult to get into the gym. The following programme has been designed to be done in a park or in your own home. Whilst this programme uses mainly bodyweight exercises, if you are going to invest in one piece of equipment, we would recommend buying a chin up bar for the house (most parks tend to have these), a TRX or gymnastic rings are another good option. Chin ups and body weight rows utilise the upper back muscles which can be quite difficult to recruit without resistance.

 

Each week you’re aiming to increase the sets you do. Week 1 is 3 sets then by week 3 the aim is be doing 5 sets. This means there is constant progression, and the difficulty increases without the need of adding weights, but If you have dumbbells, then this is a great way to increase the resistance making the exercises harder and thus making you stronger. Mark recommends doing this for 2-3 weeks until you’re able to get back into the gym.

 

Aim to compete this routine as a circuit with the 5 exercises done in a row with a rest at the end of the circuit. Aim to lower yourself slowly down for a count of 3 seconds and lift quickly.

 

A1. Lunges – Alternate legs

10-12 each leg

3-5 sets

Rest for 10s

 

A2. Inverted bodyweight rows (TRX rows or pull ups)

10-12 reps

3-5 sets

Rest for 10s

 

A3. 1 legged glute bridge

10-12 reps each leg

3-5 sets

Rest for 10s

 

A4. Press ups (kneeling if preferred)

10-12 reps

3-5 sets

Rest for 10s

 

A5. Side plank

Hold on each side for 30-60s

3-5 sets

Rest for 90s

 

Whilst Mark’s simple programmes are a great starting point, the best way to get results is to have a specialist Coach, like Mark, put together a personalised programme that factors in your specific objectives, exercise experience and fitness level. At COACH London all of our members are offered a bespoke 6-week programme created by their very own performance Coach following a consultation and biomechanical analysis. This programme is specifically designed to help you improve your performance and achieve your goals the right way without the fear of injury or fatigue.

 

For more information on our personalised programmes and membership packages please email info@coachlondon or call us on 0207 315 4260

 

 

Share This