Training at Reebok Sports Club!!!

I'm only just recovering from what was a crazy day yesterday! I had a pretty free day so decided to go and train with a old friend who lives in East London. She is a beast!! We decided we were going to do two sessions, one involving some high intense cardio followed by a weights session in the afternoon, with a trip to Nandos obviously in between!!!!

Now she called on me as she really wants to get her speed up when it comes to running. She has great speed over long distances but is lacking that quick turn of speed. Things we worked on:

1) Find gears when it comes to running. This is a must in any type of training but especially when running. It gets to the point where you can just turn it on and off, similar to a tap.

2) Stride. She's got a great long stride from distance running but over short distances, especially hills this doesn't bat in her favour. With bringing knees higher, weight shifted to the toes and a quicker drive from the calves we shredded 4 seconds off a 80m hill sprint over 5 attempts!!!! 

3) Leg Power. Over the short distances this is what you need so I took her to a hill with steps. Practiced running up the hill every other step and with the incline focused on the driving motion forward. This in turn will help with the short distance sprint work. 

After stuffing our faces in Nandos and grabbing a well needed coffee we headed to Reebok Sports Club in Canary Wharf. All I can say is wow!!!! This place is amazing, for anyone that's into their fitness it's like you're little again and you parents have just taken you into a sweet shop and said 'choose what you want'. There is just so much equipment for all different types of training. But when you have Ulisses training there and is one of the PT's what can you expect. We again focused on leg power through Deadlifts and Front Squats.

1) Deadlifts, we a focus on the power from the legs. This is the initial phase and where a majority of the momentum comes from for the lift. Really use this and not too much back. 

2) Taking the tension out of the bar. Make sure the bar is tight along with the rest of your body prior to lifting, it will reduce any jerking motion. She managed 5x5 at 105kg which I was impressed at considering she weights only 55kg. 

3) Front Squat, make sure you keep elbow high. If these drop then it will cause you to bend forward to catch the weight and therefore your form becomes compromised. 

We finished off with a few leg extensions, but after going into double figures with sets on deadlifts were pretty fatigued. 

So for any of you fitness freaks out there living in London get over to Reebok Sports Club. I cannot recommend it more!! You will never need to go anywhere else, plus the PT's are great even if you can't get Ulisses. Also there are so many people in great shape around you it motivates even more. The electronic locker system is also a huge plus!!! 

Have a great weekend 

Jack