JN Total Fitness

Last week I shared some details around VO² max decline with age and the importance of building that and maintaining into later years.
This week's share relates to the importance of strength maintenance.
A trained, 80 year old man can be as strong as an untrained 30 year old male.
Why is this important? Because our independence in later years relies upon being able to propel ourselves out of our chair and maintain steady and upright while we move. The foundation of this requires good leg strength
The later we start the process, the slower, more gradual and careful we must proceed. But, that doesn't mean we shouldn't proceed.
Training glutes along side the main limb muscles is vital and using single and double leg movements plus travel are crucial.

Having recently turned 50, inevitably training over the past few years has changed. The focus is still about the present but, increasingly, there is one eye on the future.
This is why, having suffered a broken rib at the hands of .norman_ during a 'fun' training session, I have used the setback to focus on improving my VO² max.
There are many graphs out there that demonstrate how our future ability is shaped by our performance today. This is just one.
Plus, with a race with in Cardiff in May, (.dozen ) it is a great opportunity to improve my cardio ability so I hit the labour zones fresher.
Easily, I could have stopped. The inability to train strength - which is also massively important for active aging - could have been an excuse. But, instead, I chose to use it as an opportunity.
And, I'm really enjoying it. In they past, I've spent many hours on the bike; completed 100 mile challenges over Dartmoor. So, it might have to find a way to assist not regularly even when the rib is recovered.
The form in using is 4x4 HIIT protocol. Happy to talk it through to those who are interested.

Sunday .dozen group session
11 stations
Felt good!

Feeling grateful
50 today and so much to be grateful for.
Wonderful family, great friends, colleagues and clients, health and happiness.
The last year particularly has had some wonderful highs - long may they continue.
I appreciate everyone who has been part of getting me to this point.
Best wishes to you all
Love
J

In the week I turn 50, I had the pleasure to train with this crazy bunch today. But, what filled me with most pleasure, was sharing the training with my daughter .
A 55 minute, 10 labour/ journey in preparation for our .dozen in Cardiff at the end of May.
We've been slowlly building our efforts but, to do this now fills me with confidence.
Especially proud as she had to do the men's weights and sailed through.
Looking forward to more fun - looking like a regular Sunday session.
father

Training plan update
Having committed to my first event for a couple of years, I've taken a look at training structure to support the process.
The structure I've moved to encompasses everything I need. Some might call it hybrid as it mixes different stimulus.
Training is going well and and I have built up to now have completed a full race session in under 1hr.
Next step is to increase the weights from female to male standards. This is my current focus on a Friday but will soon be bringing ing it to Tuesdays gradually.

Have decided to enter an event this year after a couple of years hiatus. Deadly Dozen in Bristol in September.
Going to keep myself honest by posting here to update on progress.
This was the .dozen Fitness test. As I'm competing with Emma, we set ourselves the female weights as a first full test, sharing the labours as we would in an event.
Pretty pleased with our 27:28 time.
Next steps are to go a full run-through before gradually increasing the weights to the men's in peripatetic for race day.
Hope you enjoy the journey.

Love
James

The summer is coming. Tennis season will soon be in full flow. If you want to elevate your game, then this tennis specific training programme is what you are looking for.

Often, people put the time in on the court, but a lack of direction in off-court training means progress is slower.

With 3 different training level starting points and single or paired training options, you could raise your game ready for the great, outdoor season.

Based on the successful principles of Tennis Fitness Au, the programme covers development in the key areas of:
Bilateral Strength
Unilateral Power
Rotation
Anti-rotation
Force Exertion
Force Absorption
Multi- directional Speed
Flexibility

These will combine over a consistent effort period to raise your performance and reduce injury risk. Getting you in tip-top shape to raise your game to the next level.

Interested?
I've 5 spaces opening up.
Your first step is to contact me, and then we can arrange a coffee and consultation to map out your personalised journey to your best season yet.

For those that have visited one of my classes on a Saturday morning in April, here is the class set.
Work from the first box for 40 seconds, then, straight into the second box for 20 seconds.
Rest between each pair for up to 20 seconds with 90 seconds after each full round.
Complete as many rounds as you can.
Enjoy

New sequence from next week.

Rome wasn't built in a day. Neither are good habits - work or play.
However, at the end of each day, if we can say we've moved forward, you are on the right trajectory.
Even when things do slip or slide back, seeing your total progress is important. Realistically, a dip day is just that and we can get back on the right track. But, not if we spend time in self loathing at something that has happened. It's in the past. Forget about it. Make tomorrow better.
Little steps build up.