Invicta Training

Two-A-Days👀

Something we’ve all thought about at least once on our fitness journey, and something that’s becoming increasingly popular through the 75 Hard challenge

While not practical for most people, here’s an example of how to program Two-A-Days:

Mon/Tues/Thurs/Fri - Cardio AM, Weights PM
Weds/Sat/Sun - Rest or active recovery

Example AM Cardio

5 Rounds
Run 400m
BikeErg 1000m
Wall Balls x 20
90sec Rest

PM Squat & Upper Body Pull

A. E2minsX3sets - Back Squat x 8
B. E90sX3sets - BB Split Squat x 6 per leg

C. Upper Pull Giant Set x 3
Weighted pull ups x 3-5
Rope Climb x 2-3 ascents
Burpee Pull Up x 4-6
One arm DB row x 6-8
3min Rest

By fitting 8 sessions into 4 days you’re getting through a massive amount of work so your diet and sleeping pattern should be as optimal as possible to ensure you adequately recover. Beyond that, try not to do too much all at once. They key here is getting the minimal effective dose in both sessions so that you can progress rather than burnout. Don’t try and cram more work in on your recovery days, go for a walk, stretch or do something gentle. It’s not an excuse to work on a ‘lagging’ muscle group

If you have the means to do this then give it a try and shoot me a message for any more questions or for other sessions like this one💪🏻

It’s not exactly sexy👀

But aerobic capacity is a crucial part of your health and fitness and it’s often overlooked. Having a big engine makes life so much easier, especially when it comes to your health and fitness

It’s so easy to train, and can be done in a variety of ways. Set aside 30-60 minutes 2-3 times per week and watch your fitness dramatically change in a month

Give this workout a try and let me know what you think

Holidays and staying on track👀

This is probably a relevant topic to everyone here (myself included having just come back from a 2 week trip) but navigating training and holidays can be difficult

Lots of us decide that no matter what, we’ll still get a few sessions in when we’re away no matter what, only to completely forget about it and eat and drink ourselves silly for two weeks. This normally leads to a guilty feeling when we get home and the fear of losing progress

I understand, but think of the bigger picture, if you train 5 days a week every week for 12 months and miss 10 days due to holiday, that’s literally ~4% of your total training time missed. When you put it like that, it ain’t a big deal

So go away, take time off and enjoy yourself. I guarantee you’ll be right back to where you want to be within a couple of weeks of getting back on the 🐴

Week 3 is here👀

Pace is up, sets are up, interval length is down. Slowly starting to ramp up the intensity over the coming weeks, with the aim to build up the engine.

Session 3:
Run 2:30mins @80% pace
Rest walk 200m
x 10 sets

Give this a go, or start from week 1 and build to this. I’ll be keeping this series up until the end of the program so feel free to join in. For anything more specific, send me a DM to get started.

Week 2 of the 8 week progression complete💪🏻

Interval length dropped this week, but the pace and total number of sets went up. The aim was to keep a consistent pace through each interval (although I died a death on the last one😂)

Session 2:

Run for 3mins @80% pace
Rest walk 200m
x 8 sets

Give this session a try and let me know how it goes. I’ll keep sharing this progression over the next 8 weeks, but if you can’t wait that long or want something more specific to you, then send me a DM to get started.

PROGRAM RELEASE👀

Enter the Minimalist

This program was created for those busy times of life where training might not always be the priority.

Sure, in an ideal world we’d all have 6 days a week to train, but in reality things happen: kids, work, social time and the rest.

Or, you might be someone who wants to look good and perform well but doesn’t want to spend hours and hours in the gym. If either of these scenarios sound like you then I’ve got you covered.

Are 3 x 45min sessions enough to get me in shape? It’s more than enough and that’s exactly what this 8 week program is built to do.

Swipe to get a flavour of what’s on offer as well as an example training day💪🏻

For a 1 week free trial DM me ‘MINIMALIST’ to get started.

HYROX👀

Some say it’s the new CrossFit, others say it’s a Spartan race on dry land. Whatever you think of it, it’s making a big impression in the fitness community, so much so that I’ve signed up to an event in Nice this October

Take a peak at how I’m going to be training for it, and for more like this drop me a DM💪🏻

CONDITIONING👀

Or more specifically…..running

Standard rules dictate that you run a 5km and realise you’re not as fit as you thought. So, you keep running 5km until you hit a time you’re happy with or you give up altogether. Let’s face it, it’s not the best or most fun strategy

In reality, there are so many ways to use running as a conditioning tool. Over the next 8 weeks I’ll show you how I use it to build a bigger engine

The session:

Run for 4mins at 75-80% effort
Rest walk for 2mins
Repeat for 6 sets

The aim is to keep your running intervals at a consistent pace. Slide 2 shows exactly that, there are gradual drops as you begin to tire but on the whole the stay pretty much the same

Give this session a try and follow along over the next 8 weeks to see some great gains. Or, if you want more personalised coaching send me a DM to get started💪🏻

SNEAK PEAK👀

Here’s a day from my upcoming program release ‘The Minimalist’, a 3 day a week program aimed towards those people who struggle to find time to train

You’ll get 8 weeks of progressive strength & conditioning work all designed to get you in and out of the gym in 45mins

I’ll be releasing this at the end of the week so keep your eyes peeled. Or if you’d rather work with me on an individual basis then send me a DM to get started

You’ve seen it all over YouTube and Instagram, hybrid training is the new buzz int the fitness world. But how new is it?

Hybrid training has been around for a long time. Five years ago you’d see programs that train you like an ‘athlete’ which was hybrid training in a different package.

Running and lifting always have and always will be combined. How you combine them is up to you and is dependent on your goals.

Remember if you eat, rest and recover properly then you can make great progress in both pursuits at the same time.

Check out my take on a hybrid session and as always, comment or DM if you have any questions.