Train like an elite
Your goal doesn’t have to be to make it to the Olympics in order to get the most from your workouts.Whether you’re training for a race or simply looking to stay active, why shouldn’t you at least be able to train like your favourite athletes? Fitness expert and coach Nick Grantham – who has worked with many top athletes and Olympians – thinks we should all be able to train to our full potential regardless of our individual goals. His new book The Strength & Conditioning Bible: How to Train Like an Athlete is designed to give you everything you need to make it happen. ‘Anyone who wants to improve their fitness levels and is willing to invest some time and effort can optimise their training and performance,’ he says. ‘And that’s pretty much anyone!’Gone are the days when you needed the most expensive training tools and elite trainers by your side to train smart. From guide books to online personal trainers, there are increasingly easy and effective ways to get training – but with Nick’s experience working in high-performance fitness and sport science, you can really count on The Strength & Conditioning Bible to not only explain what to do and how to do it, but also why you’re doing it.‘As a coach I know the power of understanding,’ Nick says. ‘If you understand why you’re performing an activity, you’re far more likely to stick to the training programme.’As well as giving you the chance to take exercises up or down a notch, it also preps you to continue your training confidently on your own. ‘It offers sample sessions, and appropriate progressions and regressions,’ he adds. ‘It also provides the reader with an understanding that will allow them to develop their own effective programmes.’The workout over these pages, devised by Nick, will allow you to train your body from head to toe in a fuss-free, effective way. In Nick’s own words, no matter what your level or experience, ‘anyone can train like an athlete’.SquatAreas trained: glutes, quads, hamstrings, calvesTechniqueHolding the barbell resting on your shoulder muscles, stand with your feet shoulder-width apart. Bend at your knees and hips to lower your body until the tops of your thighs are parallel to the floor.Reverse the position, extending your hips and knees to return to the start position.Perform 8-10 reps of each move one after the other in a circuit, resting between sets if you need to. Once a circuit is complete, return to the start and repeat. Keep going until you’ve reached the time recommended for your levelPress-upAreas trained: chest, triceps, coreTechniqueStart in a plank position with your hands slightly wider than shoulder-width apart. Tighten up through your core, ensuring your back is flat.Bend your arms to lower your body until your chest is about 1cm from the floor.Drive back up to the starting position where your arms are extended.Romanian deadliftAreas trained: hamstrings, lower back, glutesTechniqueHold the bar with an overhand grip approximately shoulder-width (your thumbs should brush the outside of your thighs).Place your feet approximately hip-width apart, with knees soft and your feet straight ahead.Maintaining a flat back position, bend forward at the hips, lowering the bar towards the floor.Reverse the position, extend your hips and return to the start position.AleknaAreas trained: core, stomachTechniqueLie on your back with your hips and knees bent at a 90-degree angle with arms fully extended towards the ceiling.Simultaneously lower your arms behind your head and your legs out fully until they are both close to the ground, without touching it.Return to the start position and repeat.Get-upAreas trained: shoulders, core, glutes, sidesTechniqueLie on your back and hold a kettlebell in your right hand, straight above your shoulder, arm vertical. Position your left arm out to the side and bend your right leg so that your right foot is alongside your left knee.Pushing off your right foot, roll onto your left hip and up onto your left elbow.Push up onto your left hand and holding yourself up on your left hand and right foot, lift yourself up off the ground, then thread your left leg back to a kneeling position.You will be in a kneeling position with your left knee on the floor, right foot on the floor and the kettlebell locked out overhead in your right hand.From the kneeling position, move into a standing position.Reverse the movements to come back down to the starting position on the floor.Perform on the opposite side for the next rep.Hip thrustAreas trained: glutes, hamstrings, coreTechniqueSet up in the position shown – your shoulder blades in line with the bench and holding a barbell to your hips. Place your feet close to your bottom, so that at the top of the hip thrust, your calves are at 90 degrees to the floor.Drive through your heels and focus on using your glutes to push your hips straight up. Finish with your hips as high as possible while maintaining a neutral spine.Lower; repeat.2-point dumbbell bent-over rowAreas trained: upper back, bicepsTechniqueHolding a dumbbell in your right hand, start with your feet hip-width apart in an offset stance with your right foot slightly staggered behind the left.Take up the same position as you would for a bent-over row (your knees slightly bent and your torso bent forwards at your hips at a 45-degree angle).Row the dumbbell up to your ribcage and then return to the starting position.Repeat all reps in the set and then switch sides.Kettlebell swingAreas trained: glutes, hamstrings, back, coreTechniqueHold a kettlebell with both hands and bend your knees so you are in an athletic position.Bring the kettlebell through your legs, so your forearms are in contact with your inner thighs.Swing the weight upward and out to eye level, using the extension of your hips to movethe load.Return to the start position and go straight into another rep.Buy the bookPacked with plenty more workouts just like this one, The Strength & Conditioning Bible: How to Train Like an Athlete by Nick Grantham is published by Bloomsbury (£18, bloomsbury.com). Get your copy now!