OXPECKER TRAIL RUN 2019 TRAINING

PROGRAMME BY MELISSA BARNES

Hi there, I’m Mel B and I will be your personal trainer for the Oxpecker 2019!

I am extremely passionate about running and all things fitness related. I have been in the fitness industry for over 3 years and I absolutely love what I do. I chose this profession as I am always looking for new ways to help people reach their goals and strive to be the best versions of themselves.

I studied at eta College where I graduated with a higher certificate in fitness and a qualification in Sports Massage.

My aim with the Oxpecker 2019 is to prepare you properly so that you can be your fittest and healthiest when the race weekend comes along. I sincerely hope you are ready to sweat, run and lift weights in preparation for May. The programme consists of two strength training sessions, two high intensity interval training sessions, two distance runs and one rest day. I have incorporated exercises for different muscle groups as they are all equally as important.

I am looking forward to being involved in every aspect of your journey towards the Oxpecker 2019. If you have any queries about the training programme or sports massage as well as if you have any modifications that need to be made, please feel free to contact me on any of these platforms.

Whatsapp- 076 679 4162

Email- movewithmeliss@gmail.com

MONDAY

REST DAY YOU’VE EARNED IT! Well done on a successful weekend of running. I sincerely hope you realise how important rest days are for your body, especially training for an event like the Oxpecker. TIPS AND TRICKS: § Drink lots of water (Roughly 3L) § Foam roll, stretch, go for a sports massage § Fuel your body with nourishing foods (whole, hearty meals) § WASH YOUR TAKKIES ;)

TUESDAY

CARDIO § Treadmill or outdoor run § Between 4km -8km distance § Aim for 4/5km in 30 minutes (pace)

HIIT- HIGH INTENITY INTERVAL TRAINING

[REPEAT CIRCUIT 2/3 TIMES, IT SHOULD TAKE YOU ROUGHLY 25 MINUTES]

EXERCISE SETS REPS REST Jumping lunges 1 16 reps 0 secs

Push ups 1 14 reps 0 secs Squats 1 12 reps 0 secs

Suicide Planks 1 10 reps 0 secs Full sit ups 1 10 reps 0 secs

Burpee/ Jumping jack 1 8/10 reps 0 secs Tricep dips 1 6 reps 0 secs

Plank 1 30 secs 0 secs

WEDNESDAY

CARDIO § Treadmill or outdoor run § Between 4km-8km distance § Try get some incline hills/ incline on treadmill to add a challenge to the run

STRENGTH TRAINING : LEG DAY

[REPEAT CIRCUIT X2 BEFORE MOVING ON TO THE NEXT GROUP OF EXERCISES]

Lunges (alternating) 1 15 reps (each leg) 0 secs Lunge holds 1 20 secs (each leg) 0 secs

[REPEAT CIRCUIT X2 BEFORE MOVING ON TO THE NEXT GROUP OF EXERCISES]

Squats (from knees) 1 10 reps (each leg) 0 secs Lunge and drive leg 1 10 reps (each leg) 0 secs

[REPEAT CIRCUIT X2 BEFORE MOVING ON TO THE NEXT GROUP OF EXERCISES]

Glute bridges 1 30 sec hold 0 secs Glute bridge (lift leg) 1 15 secs (each leg) 0 secs

Glute bridge alternate 1 30 secs 0 secs [REPEAT CIRCUIT X2]

EXERCISE SETS REPS REST Basic squats 1 15 reps 0 secs Squat and hold 1 20 secs 0 secs

THURSDAY

CARDIO § Treadmill or outdoor run § Between 4km- 8km distance § Try get some incline hills/ incline on treadmill to add a challenge to the run

STRENGTH TRAINING : ARM DAY

[REPEAT CIRCUIT X3 BEFORE MOVING ON TO THE NEXT GROUP OF EXERCISES]

Shoulder press 1 15 reps 0 secs Arnold press 1 15 reps 0 secs

[REPEAT CIRCUIT X3 BEFORE MOVING ON TO THE NEXT GROUP OF EXERCISES]

Tricep dips 1 15 reps 0 secs Tricep dip and hold 1 10 reps (5 sec holds) 0 secs

Tricep kickbacks 1 15 (each arm) 0 secs [REPEAT CIRCUIT X3 BEFORE MOVING ON TO THE NEXT GROUP OF EXERCISES]

Full push up 1 15 reps 0 secs Shoulder taps 1 10 reps (each arm) 0 secs

Push up and hold 1 10 reps (5 sec holds) 0 secs [REPEAT CIRCUIT X3]

EXERCISE SETS REPS REST Bicep curls 1 15 reps 0 secs Bicep curl into shoulder press

1 15 reps 0 secs

FRIDAY

CARDIO There is no cardio scheduled for today as you have a fun weekend of running ahead! However, if you would like to add another form of cardio in as your warm up then you are most welcome to. Cycling is a great option to get your heart rate up (25 minutes or so).

HIIT- HIGH INTENITY INTERVAL TRAINING

[REPEAT CIRCUIT AS MANY TIMES AS POSSIBLE IN 30 MINUTES]

EXERCISE SETS REPS REST Sprints ( Full speed) 1 300 m 0 secs

Froggie hops 1 30 secs 0 secs Push ups 1 15 reps 0 secs

Full sit ups 1 15 reps 0 secs Squats (start seated

low, then stand) 1 15 reps 0 secs

Bicycle crunches 1 40 secs 0 secs Mountain climbers 1 40 secs 0 secs Starfish crunches 1 15 reps (each side) 0 secs

SATURDAY AND SUNDAY

RUNNING WEEKEND!

In the next two days your job is to use your legs and clock up some mileage! Sounds fun, right?

These two runs can be done on the treadmill or outdoor. Preferably outdoor as it will mimic the race day better than an indoor run.

Take it easy and have fun! There is no pressure with regards to pace, take it in your stride (no pun intended). I would suggest that you find an area outdoors that you can get all types of terrain in during your run. If this is not possible then don’t sweat it, just make sure you get out there. As for the treadmill runners, try add incline into your run every 500m or so.

I hope your takkies are tight and your socks fit just right… Let’s get started!

SATURDAY DISTANCE- 10km -12km

SUNDAY DISTANCE- 5km - 8 km

EXERCISES AND INSTRUCTIONS

LUNGE

• Make sure your back is straight • Tighten core muscles • Don’t let the knee at the front go

over your toes (However, if you have long legs, you are the exception)

SQUAT

• Keep your back flat • Make sure your knees don’t go over

your toes • Keep your core muscles tight • Chest out • Keep breathing • Squeeze glute muscles in the

upwards phase of the movement

SIT UPS

• Breathe in on the downward phase and breathe out on the upward phase

• Keep core tight • Don’t try lift yourself up from your

neck, consciously focus on your ab muscles lifting you up

PLANK

• Keep core muscles tights • Keep back straight and in line with

your glutes • Try not use your arm muscles to

keep you up, use ab muscles

BICEP CURL

• Keep palms facing upwards • Keep back straight • Look directly forward

• Controlled and steady movements

BICEP CURL INTO PRESS

• Keep palms facing upwards • Keep back straight • Look directly forward • Controlled and steady movements • Keep core muscles tight

TRICEP KICKBACKS

• Keep back straight • Elbows in line with each other • Squeeze tricep muscles when in

flexion • Keep core muscles tight

TRICEP DIPS

• Keep core tight • Palms on hands on the edge of

platform • Bend elbows at 90 degrees • Allow your triceps to lift you up • Don’t use your legs to help you in

the movement

LUNGE INTO HIGH KNEE

• Make sure your back is straight • Tighten core muscles • Don’t let the knee at the front go

over your toes (However, if you have long legs, that is normal)

• When lifting leg, try keep your body as still as possible

• Squeeze glute muscles as you drive your leg upwards

• Keep breathing

GLUTE BRIDGES

• Keep core muscles engaged • Deep breathing throughout the

exercise • Keep glute muscles tight • Keep arms by your side • Make sure you lift your hips as high

as possible

ALTERNATING GLUTE BRIDGES

• Keep core muscles engaged • Deep breathing throughout the

exercise • Keep glute muscles tight • Try keep hips as still as possible

when alternating leg lifts • Keep arms by your side • Make sure you lift your hips as high

as possible

PUSH UPS

• Engage core muscles • Keep back as straight as possible

SHOULDER TAPS

• Keep core muscles as tight as possible

• Make sure your body stays still and straight

• If this movement is too difficult, you can drop your knees to the floor

ARNOLD PRESS

• Keep back straight • Look directly forward • Controlled and steady movements • Keep core muscles tight

SHOULDER PRESS

• Keep back straight • Look directly forward • Controlled and steady movements • Keep core muscles tight

SQUAT FROM KNEES

• Keep your back flat • Make sure your knees don’t go over

your toes • Keep your core muscles engaged • Chest out • Keep breathing • Squeeze glute muscles in the

upwards phase of the movement