Training Postpartum Ladies
Rebuilding, Recovery, and Effective Training
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
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Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
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Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
.jpg)
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
One of the benefits during lockdown was that I signed up for a few online courses, I enrolled in to the Pregnancy and postpartum athleticism by Brianne Battles.
Wanting to learn more on how to best manage my clients with there training while being pregnant. #lockdownbabyboom
This article will be to help those who are postpartum
You got the "green light" from your doctor to start working out.
Now what?
Although you probably just want to loose the extra pounds you've put on over the past 9 months. I would recommend to focus first on rebuilding your body. No matter how easy or hard your pregnancy was, your body went through a tremendous amount of stress.
Therefore start with
1. RECOVERY : emphasis on sleep/ rest, hydration, adequate nutrition that will support your recovery (defiantly not a diet restricting you from any food groups), getting used to the new baby and nursing.
2. PHYSICAL THERAPY : positional and breath tendencies, birth considerations/implications and current/ future demands, ADL's
A. Pelvic floor exercises (Kegels)
You probably already did these during your pregnancy -if you listened to your doctor.
Continue doing them to strengthen your pelvic floor before thinking of doing any other exercises.
For those who didn't do them yet here's how to:
Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
Hold for 10 seconds.
Repeat throughout the day.
B. Diaphragmatic breathing
You can start this within the first few days after giving birth. Focus on deep breathing can help you to relax and reduce stress. The easiest movement you can do to rebuilding your core strength.
Lie flat on the floor on a yoga mat.
Relax your body, focusing on releasing the tension from your toes to the top of your head.
Put a hand on your chest and another on your stomach.
Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.Exhale slowly while keeping one and on the chest and one on the stomach.
Repeat several times for 2 to 3 minutes.
3. REHABILITATIVE MOVEMENT: connection based movement that builds into basic movement patterns, coordinated system
Examples :
STRATEGY:
breath : how you breath during the movement, are you holding your breath or breathing in or out during the eccentric part of the exercise.
Little changes here can support how your core will be engaged.
pressure : where are you holding pressure and how much?
tension : what amount of tension is needed to pick up a small weight VS heavier weight
positioning : how are you standing?
movement : use movements you are familiar with.
6 week PostPartum training program template
WEEKS 1-2 :
The focus here is to educate and assess how we use the core and pelvic floor during basis exercises and overall routine. Less is more during this period, feedback and feel on each movement will assist the process.
WORKOUT EXAMPLE:
2-3 sets of rehab movements
low reps (4-6)
keep it familiar, simple movements ( 3-4 exercises for 10 min)
Example: 10 min amrap
5 glute bridge
10 body weight squats
8 cal on bike or rower
WEEKS 3-4 :
Adding manageable load ( load that reflects your activities of daily living. 2-15 kg)
Controlled volume with good form and a moderate pace. Staying aware and providing feedback for symptom like Diastesis Recti or incontinence is important during this time.
WORKOUT EXAMPLE:
1-2 rehab movements ( 6-8 reps)
1 compound movement + 1 accessory movement (6-8 reps)
Conditioning circuit ( low intensity)
Example : 15 min amrap
30 sec farmers carry
10 lunges
5 KB deadlifts
10 banded lat pull down
5 ring rows
WEEKS 5-6:
Depending on how you felt in the past weeks you can add more load and intensity while maintaining the foundation. Keep movement quality high and monitor symptoms
WORKOUT EXAMPLE:
1-2 rehab movements
1 compound movement ( 4-6reps)
2 accessory movement ( 8-10 reps)
Example : Intervals with increasing intensity and set rest
2-3 sets
30 sec sprint on rower
rest 15 sec
45 sec sprint on rower
20 sec rest
60 sec sprint on rower
rest 30 sec
Takeaway don't rush into training to get back in shape or lose the extra kilos, but find a good postnatal PT that can assess your symptoms, be patient, progress slowly into the movements each person will be different on how the movements feel.
Pay attention on your strategy if something doesn't feel right try out a different strategy or wait a few more weeks to reintroduce it.
Give your body the time to heal and thing of the long run!
One-Hour Workout: Revving Your Swim Engine
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