Train Like An Olympian

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TRAIN LIKE AN
OLYMPIAN
And build your best ever body
GAIN MUSCLE
AND BURN FAT
EAT FOR PRO
PERFORMANCE
TRAINING TIPS
FROM TOP GB
STARS
magazine
TRAIN LIKE AN
OLYMPIAN
By Jon Lipsey
Additonal words Joe Warner, Joel Snape, Sam Rider

Design Ian Jackson, Scott Moore
Subeditor Juliet Giles
Photography Tom Miles, Naki Kouyioumtzis, Getty, Corbis, Shutterstock
Model Dave Norwell@WAthletic
Copyright Dennis Publishing

Ltd. Licensed by Felden 2011
Publisher Russell Blackman The MagBook brand is a trademark of Dennis Publishing Ltd,
Managing Director Ian Westwood 30 Cleveland St, London W1T 4JD. Company registered in England.
All material Dennis Publishing Ltd, licensed by Felden 2011,
Digital Production Manager Nicky Baker and may not be reproduced in whole or part without the
MagBook Publisher Dharmesh Mistry consent of the publishers.
Operations Director Robin Ryan
Train Like An Olympian ISBN 1 907779 80 9
Managing Director of Advertising
To license this product please contact Hannah Heagney on
Julian Lloyd-Evans +44 (0) 20 7907 6134 or email hannah_heagney@dennis.co.uk
Newstrade Director David Barker Printed at BGP, Bicester.
Chief Operating O icer Brett Reynolds
Advertising
Group Finance Director Ian Leggett Katie Wood katie_wood@dennis.co.uk
Chief Executive O icer James Tye Matt Wake ield matt_wake ield@dennis.co.uk
Chairman Felix Dennis
While every care was taken during the production of this MagBook, the publishers cannot be held responsible for the accuracy of the information
or any consequence arising from it. Dennis Publishing takes no responsibility for the companies advertising in this MagBook.
The paper used within this MagBook is produced from sustainable ibre, manufactured by mills with a valid chain of custody.
The health and itness information presented in this book is an educational resource and is not intended as a substitute for medical advice.
Consult your doctor or healthcare professional before performing any of the exercises described in this book or any other exercise programme,
particularly if you are pregnant, or if you are elderly or have chronic or recurring medical conditions. Do not attempt any of the exercises while under
the in luence of alcohol or drugs. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert.
Neither the author of the information nor the producer nor distributors of such information make any warranty of any kind in regard to
the content of the information presented in this book.
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Contents
34 66 80
Training basics 14
Fitness benefits 16
Workout advice 18
Workout kit 20
Warm-up and cool down 22
How muscles work 26
Workout design 30
Muscle workout 34
Olympic lifting 36
Circuit training 40
Core training 42
Cardio sessions 44
Sports nutrition 46
Athletics 52
Introduction 54
Dai Greenes hurdle drills 56
Phillips Idowus triple jump drills 60
Chris Tomlinsons long jump technique 64
Lawrence Okoyes discus drills 66
Jessica Ennis interview 70
Rowing 72
Introduction 74
Andrew Hodges rowing drills 76
Peter Reeds rowing drills 80
56 Andrew Hodges rowing technique 84
6 Train Like An Olympian

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Contents
Aquatics 86
Introduction 88
Liam Tancocks swimming drills 90
Peter Waterfields diving drills 96
Combat sports 100

Introduction 102
James DeGales boxing drills 104
Euan Burtons judo drills 108
Cycling 112
Introduction 114
Ed Clancys cycling drills 116
Bradley Wiggins interview 118
Triathlon 120
Introduction 122
Alistair Brownlees triathlon drills 124
Tim Dons training tips 128
Gymnastics 130
Introduction 132
Dan Keatingss gymnastics drills 134
Louis Smiths gymnastics drills 138
104 Olympic legends 140

Watch the action 152
134 116

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Introduction
BUILD A WINNING
PHYSIQUE
Follow the plans of elite sportsmen
to get a body that deserves a medal
I
n July and August this year, thousands of athletes
will gather in London for the 2012 Summer Olympic
Games. There may be a wide variety of sports but those
competing have a lot in common. Theyve all dedicated
their lives to their sports and, especially for the home
athletes, its going to be the biggest moment of their careers.
They also share the fact that their bodies have been honed
so that they are able to do exactly what their sport requires.
The 100m sprinters, for example, are muscular powerhouses,
the road cyclists are lean endurance machines and the
gymnasts combine incredible strength with complete
control of their bodies.
This book is devoted to the training secrets that helped
get those athletes into such incredible shape. And it doesnt
come from an expert who talks a good game but has never
performed at a decent level. No, it comes directly from the
athletes who will be going for medals in London.
Going for gold

The book starts with a chapter covering the basics of
training. Thats because it makes sense to build a base level
of fitness before you start your elite level training programme.
The section covers how to warm up, how to build muscle,
improve core strength and how to eat to help you hit
your sporting targets.
The section on athletics (p52) starts with a routine from
400m hurdle world champion Dai Greene. Thats followed
by former triple jump world champion Phillips Idowu and
theres a plan from rising discuss star Lawrence Okoye, who Its the Olympic title that
looks like he has the potential to smash records. The chapter
on rowing (p72) features programmes from Pete Reed and everyone wants. You can
Andrew Hodge, both of whom have won Olympic gold
medals. Their routines are intense strength builders. Theyre win everything else but if you
not easy but theyll help you pack on muscle. The world-
beating advice continues with the aquatics section (p86), havent got an Olympic title
which covers drills from the world champion swimmer
Liam Tancock and from diver Peter Waterfield Tom Daleys youre not really recognised
partner. Both men require high levels of core strength so if
its a rippling six-pack youre after, theyre the guys to copy. If as one of the greats
youre into combat sports (p100), youll enjoy the workouts
from James DeGale, who won gold at the 2008 Olympics
before turning pro and becoming British and then European
Linford Christie, Olympic 100m
supermiddleweight champion. Weve also got an innovative champion, 1992
mensfitness.co.uk 11
Introduction
routine from Britains best judo player, Euan Burton. He

recommends doing grip work, which is useful for his sport
but also for anyone who finds that their grip lets them down
when theyre lifting weights. The cycling chapter (p112)
includes drills from Olympic gold medal winner Ed Clancy
and an exclusive interview with multiple gold medal winner
Bradley Wiggins. One of our biggest gold medal hopes,
Alistair Brownlee, spearheads the triathlon section (p120).
Hell be under intense pressure to win gold but on his day
he looks unbeatable. The final sport chapter (p130) features
two young gymnasts, Daniel Keatings and Louis Smith, who
are putting Britain on the map in that sport. And from the
new generation of Olympic hopefuls we take a step back in
sporting time to speak to five solid gold Olympic legends.
Weve got exclusive interviews with Linford Christie, Seb
Coe, Steve Redgrave, Jonathan Edwards and Chris
Boardman. Find out from them what it takes to win on
the worlds biggest sporting stage.
Winning moves
Its not just outstanding talent that links all of the athletes in
this book. They also have a lot in common when it comes to
their training programmes. And were not just talking about
the hours that they put in, but also the type of workouts that
they do. If you analyse the sessions youll notice that none
of them spend much time doing isolation moves such as
biceps curls. Instead they do a lot of multi-muscle group
moves, such as squats and cleans. The reason they do those
exercises is because theyre the best way of building strength
and explosive power. Generally, the stronger an athlete is,
the better he will be at his sport. All athletes also need to
generate strength at speed, which is where the power moves
come in. And, of course, they need to have rock solid core
muscles, so that none of their power is lost by having a weak
mid-section. But youll also notice that no one recommends
doing crunches. Instead they do abs moves that require your
entire trunk, and also some other muscle groups, to stabilise
the movements. The Olympics will always be
Getting results special to me because its
To see success with the workouts you should follow one
routine for between four to six weeks. If you want to follow where I started and where
the same routine for longer than that, make sure that you
alter some of the key variables, such as sets, reps and tempo, Ive had most of my success.
which are explained in Building A Workout (p31). That will
give you enough time to make a difference but not so long If Im honest Im getting a bit
that your body gets used to the programme. Once youre
feeling confident you could even cherry pick the exercises greedy. Thats just part of the
you like from different sportsmen. Provided you follow the
principles outlined in the programme design section of the motivation, seeing how far
training basics chapter, youll create a useful workout. You
could end up with a sprinters legs, a boxers abs, a rowers you can push yourself
back, a swimmers broad shoulders and a gymnasts arms.
The workouts in this book have got the athletes to the
very top of their sports. Follow them and were sure that youll
Bradley Wiggins, six-time Olympic
smash your own personal bests. medal winning cyclist
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14 Olympic Training Guide
Getsettotrain
MASTERINGTHE
FUNDAMENTALS
Before you launch yourself into an elite level
training programme you need to master the
itness fundamentals. This chapter will give
you a good understanding about why
youre training, what effect it will have
on your muscles and the basic
principles behind the sessions
in this book.
Training
basics
WHY YOU NEED

TO WORK OUT
Regular exercise will improve your body, your mind and your mood
Y
ou already instinctively know Those in the top 25 per cent of itness
about the benefits of exercise levels experienced 43 per cent fewer days
that being active makes you with upper respiratory tract illness than the
feel better, both physically and least it 25 per cent. When the it group did
mentally and theres plenty of scientific get ill, their symptoms were, on average, 32
evidence to back up those instincts. per cent less severe than the least it group.
Protectyourheart Feelhappier
Weight training helps improve your Working out releases the feelgood
cardiovascular health by widening your hormones called endorphins and there
blood vessels, according to research is even evidence that exercise can help
published in the Journal Of Strength And treat mild depression. In a study published
Conditioning Research. The study also in the journal Psychosomatic Medicine,
found that resistance exercise produced a 45 per cent of depressed subjects who
longer lasting drop in blood pressure than participated in group exercise, and 40 per
a bout of aerobic exercise. cent who worked out at home, saw their
symptoms recede.
Strengthenyourbones
Weight training not only builds strong Perkupyoursexlife
muscles, it also srengthens bones, Weight training can do wonders for your
according to a study published in the sex life, and not just because women will be
Journal of Applied Physiology. When swooning over your new muscular body.
you lift a weight your muscles pull on Exercise increases your physical endurance
the tissues that connect them to your and improves blood low around the
bones. This forces your body to increase body, according
the density of your bones, which will help to research from
prevent diseases, such as osteoporosis. Working out releases the University of
Arkansas. And you
Boostyourbrain the feelgood hormones dont need a degree
Exercise increases blood low to your brain, in physiology to
which helps oxygen and nutrient delivery. called endorphins work out why thats
Research from the University of Illinois a good thing.
found that people who exercise experience of Applied Physiology. Strength training
substantial sparing from the natural increases lean muscle mass and the more Reducetheriskofdisease
decay of the parts of the brain that handle of this active tissue you have, the greater Regular exercise can signi icantly reduce
memory, problem solving and thinking. the number of calories it needs to function, your risk of a number of serious illnesses,
helping to eat into your fat reserves. including diabetes, stroke and some
Burnmorefat cancers, especially that of the colon.
Lifting weights on a regular basis raises Wardoffcolds US studies have shown that those who
your basal metabolic rate the speed at Being it can reduce your chances of exercise have a 30 40 per cent smaller risk
which your body burns calories so youll getting colds, according to US researchers of developing colon cancer than
burn more fat, according to the Journal who monitored 1,002 adults for 12 weeks. those who are sedentary.

Fitness Benefits
Training
basics
ESSENTIAL
TRAINING TIPS
Whatever sport youre training for dont start your workout programme
until youve read these easy-to-adopt nuggets of workout advice
Keep a record you wont build muscle and lose fat (eccentric) portion of the lift slow then neither will
Every Olympian keeps a detailed effectively and will end up with and controlled, and then move your muscles.
record of their training sessions. pencil legs. As well as working your powerfully through the exertion
You too should record what youve legs, squats help release growth (concentric) part. Get your rest
done, what youve lifted, and what hormone to increase muscle all Your muscles dont
was happening outside of training. over your body. Dont forget to breathe grow in the gym.
Knowing you had a bad day at Never hold your breath during They grow
work, for example, can help explain Stay positive a heavy lift. Instead the general when they
why training went badly. The right frame of mind can make a rule is to breathe in as you lower
huge difference to the effectiveness the weight, and then breathe out
Be realistic of your workouts. Remind yourself through pursed lips as you
Be ambitious, yes, but if your aim is on your way to the gym why you lift the weight.
to compete in the 2016 Olympics started the plan, and think how
youre setting yourself up for a fall. good youll feel once you have Stay
Stick to something you can commit reached your goals. balanced
to, such as three training sessions a Do as many
week. You can always add a session Keep your core tight lower-body
once your habits are established. Before any heavy lift, tighten your moves as
core muscles those around your upper-body; for
Short can be sweet midriff to protect your lower every pushing
Olympians may train for hours back from injury. Dont try and motion do a
every day, but youll get great compensate for weak abs by pulling one;
bene its from comparatively short wearing a weightlifters belt. Youre and give the
but intense sessions, which are better to pick a lighter weight same amount
more productive than hours spent and build up slowly as your core of attention to
on the treadmill. You can cut your strength increases. opposing muscle groups, such as are recovering afterwards. Thats
gym time in half by reducing rest biceps and triceps. why you shouldnt train the same
and increasing intensity. Timeyoursets muscle groups two days in a row,
Each set of each exercise should Be progressive because they wont have had time
Work on flexibility take you around 40 45 seconds to Aim to increase the resistance you to repair themselves from the irst
Full-time athletes dont have trouble complete. Any faster and youre not use for an exercise by around ten workout by the time you hit them
inding time to train. But the rest of putting your muscles under tension per cent every three or four weeks. again. If you want more muscle,
us need to work training around long enough to get good results. This will ensure that your muscles always take rest days and make
work and family commitments. Plan So, each rep should take three or get the stimulation they need to sure you get enough sleep.
in advance but if you know youve four seconds. Make the lowering grow. If the weights dont get bigger
got a busy week at work, back off If it hurts stop!
a bit. When you get more free time, Pain is your bodys way of telling
you can put in more training.
Aim to increase the resistance you something is wrong, so if you
feel any pain stop immediately and
Dont get legless
Unless youre a sprinter its tempting you use for an exercise by around dont resume training until youve
recovered. Always check with your
to neglect your legs. But if you dont
do squats, lunges and deadlifts ten per cent every few weeks GP if you are unsure whether you
should train or not.

Workout Advice
TRAINING MYTHS
MYTH
You can turn fat into muscle
Reality To convert fat into muscle youd
have to be an alchemist. Theyre two
totally different things, so converting one
into the other would be messing with
all known laws of science. The process
of building muscle and burning fat is
unrelated. Muscle is active tissue that
burns calories, while fat tissues store
excess energy.
MYTH
Doing crunches builds a six-pack
Reality You can have the strongest abs in
the world but if theyre under a layer of fat
then youre not going to see them. And if
youre trying to burn fat, crunches are just
about the worst move you could choose.
In fact, youd have to do about 500,000 to
burn one kilogram of fat.
MYTH
Machines are better than free weights
Reality If they cost a lot of money and
are constantly being updated, machines
must be more useful than dumb-bells
and barbells, right? Wrong. Machines only
allow you to move in a fixed movement.
That means your stabilising muscles,
the ones that protect your joints, arent
forced to work, and if these are weak you
increase your injury risk when you go
from using machines to free weights.
Training
basics
GET INTO GEAR

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Training
basics
PRE WORKOUT
WARM UP A
proper warm-up is vital
before doing any weight
training. If time is short,
dont be tempted to skip
the warm-up and go straight to your
workout, because cold muscles can
Do this routine before every workout to prepare get easily damaged. A few minutes
saved on a warm-up can mean days
your body and prevent injury lost while recovering from injury.
DYNAMIC STRETCHES 10 reps of each

Lunge with Lateral lunge
1 reverse lye 2 with twist
Step forward while stretching Step to the side with both
your arms to the sides. feet pointing forwards.
Keep your body upright. Twist your torso in the
Lunge lower with each rep. direction of your leading foot.
Bend your knee a bit further
with each rep.

Warm-Up
Your warm-up should start

with some light cardiovascular
differ from static stretches in
that you are moving as you
WARMING DOWN
exercise, such as running, stretch out the muscle (see Its important after your final set to warm down
rowing or cycling. This will make examples below). The trick is
before beginning your post-workout stretches
your heart beat faster, pumping to start very gently and then slowly
(see next page). Warming down is the process of
oxygen and nutrients to your increase the range of motion you
reducing your heart rate from its elevated state
muscles, and elevating your use with each repetition. This
bodys core temperature. Warm prepares your muscles and joints during the main part of you session and bringing down
muscles are more elastic than for the work to come. your core body temperature. Spend five to ten minutes
cold ones, which allows you to Finally, before you begin performing some gentle cardio, gradually reducing
work them through a greater any lifting exercise, perform the intensity every minute to help your body closer
range of motion with less injury. the movements with minimal to its resting state.
After the cardio you then need weight to teach your muscles
to target your muscles directly how to respond when you do
with dynamic stretches. These the exercise with full weights.
Alternating split Squat to

3 deadlift 4 overhead
reach
Step forward with one foot
and lean forwards at the hips. Stand with feet
Keep your back straight. shoulder-width
Lower your hands down apart and your
your shins a bit further each back straight.
time, before pushing back Squat down
to the start. and then reach
overhead as you
stand up.
Squat a bit lower
with each rep.
Training
basics
POST WORKOUT
STRETCHES S
Ease your tired muscles after every workout
tatic stretches are where
you hold a muscle under
tension while relaxing it
in order to lengthen the
muscle after it has contracted as a
result of weight training. Performing
static stretches after a workout
STATIC STRETCHES hold each for 20-30 seconds

Calves Hamstrings Quads
1 Push down on your rear heel. 2 Lean forward at
the hips with a straight back. 3 Pull on your ankle and
push your hips forward.
Abs Lift your shoulders high Lats Press your shoulder Lower back
7 off the loor. 8 towards the loor. 9 Keep your shoulders lat on the loor.

Warm-Down
Stretching improves blood

provides several bene its. First, it because tense muscles can pull
will help with lexibility, so youll be your spine, shoulders and hips out
able to work your muscles across a of alignment, leading to a stooped
greater range of motion, leading to
better muscle gains. Stretching also
look and lower back pain.
Its important for your muscles
ow to your muscles,
helps reduce injuries because your
muscles and tendons are less likely
that they are always fully warmed
up before you perform any static
helping to ush out toxins
to tear when they are relaxed. stretches, so you should never do
Stretching improves blood low them as part of your warm-up at
to your muscles, helping to lush the beginning of a workout. Also, in
out toxins, meaning youll be ready order to avoid injury, dont pull too
for your next workout sooner. And hard when you stretch, and dont
stretching can also aid posture, bounce the muscle under tension.
Hip lexors Keep your body Adductors Press your knees Glutes
4 upright and push your hips forward. 5 apart gently with your elbows. 6 Gently pull on your knee.
10 Chest Press your

hands backwards with 11 Traps
Pull gently on your head. 12 Triceps Point your
ingers down your back 13 Biceps Press your
arms back while twisting
straight arms. and pull gently on your elbow. your hands so your thumbs point
behind you.
Training
basics
HOW
MUSCLES
WORK
Heres how the muscles youll be targeting work and get bigger
Y
our body is a clever old microtrauma of the muscle cells by for delayed onset muscle soreness
thing and the process overcompensating, which means (DOMS), the symptoms of which are
of muscle growth is, that the damaged tissue is repaired muscle soreness and stiffness in the
essentially, your body and more is added, so your muscles days after a tough workout. Thats
responding to the stress of weight become bigger and stronger and the why you should leave at least
training by thinking, that was hard, risk of future damage is minimised. 48 hours between sessions
I better do something about it so its This also means that you need to that target the same muscle
not as difficult next time. progressively increase the weight you group. If you train again
Thats because when you perform lift, because your muscles quickly before your muscles have
resistance exercises you create adapt to deal with the stress. been repaired, you wont
microscopic tears in your muscles. It is thought that this damage be as strong and risk
Your body then responds to this to your muscle ibres is the reason injury and overtraining.
There are several key stages in the process that breaks down
muscle fibres before they can be rebuilt.
The Loading the Sparking your Chemical Feeling the Successful Repair and
warm-up muscle nervous system reactions burn failure growth
An increased At the start of When you lift the Adenosine Once the As you reach Your body repairs the
heart rate pumps the rep your muscles weight your central triphosphate (ATP) glycogen stores failure on your microtears by adding
blood to your are under load and nervous system relays is the immediate in the cells are last set, your the amino acids actin
muscles, warming stretched. As a result this to the nerves energy source for depleted and fast-twitch muscle and myosin to the
them up and the heart pumps contained in the sheaths muscle contraction. lactic acid builds fibres become myofilaments, which
allowing them to more blood into the protecting the muscle It is broken down up, the muscle completely also causes them to
extend fully. It protective sheaths fibres. This tells the within the bodys cant work fatigued. grow in size. The body
also supplies that surround muscle fibres to contract, cells to release efficiently, so you Microscopic tears is unable to grow
muscle fibres the muscle fibres, lifting the weight. If energy. The cells take a rest. As (microtears) are additional muscle cells,
with oxygen. supplying oxygen youre doing the exercise creatine, phosphate you rest, aerobic created in the so growth is limited
and nutrients to correctly, your muscles and glycogen (oxygen-based) myofilaments, by the number of cells
these fibres. activate in a particular reserves are also muscle respiration the smallest fibre that you have. Another
sequence and your converted into occurs, processing bundles in effect of intense
central nervous system ATP. This process the lactic acid your muscles. workouts is that your
adapts to this. As you creates lactic acid back into glycogen muscles adapt to store
repeat the workout over as an unfortunate and giving you an more glycogen, so that
time, your nerves get by-product. energy source for there will be more
more efficient, allowing the next set. energy on hand for the
you to do more reps or next workout. This will
lift more weight. This also cause the muscles
is the first adaptation to increase in
caused by weightlifting. size slightly.

Training
basics
KNOW YOUR MUSCLES

There are more than 600 muscles in the human body. These are
the major ones youll be targeting during your workouts
Jargon buster
Pectorals Deltoids
1 Pectoralis major 8 Medial deltoid (middle) Concentric contraction
2 Pectoralis minor 9 Anterior deltoid (front) This is a controlled
(beneath the shortening of your muscle,
pectoralis major) such as the upwards phase
3 Serratus anterior Biceps of a biceps curl.
10 Biceps brachii
8 11 Brachialis
2 9 12 Brachioradialis
1
Traps
Forearm 8 Trapezius
3 10
11 13 Flexor carpi Back Lats
radialis 1 Rhomboid 9 Latissimus dorsi
12 (beneath trappezius)
4
7 2 Teres major Deltoids
5 3 Teres minor 10 Rotator cuff
13
6 8
(beneath deltoids)
11 Posterior deltoid
10
(back)
3 1 11
Lower back 2
Triceps
4 Erector spinae 12 Triceps brachii
14
9 13 12 lateral head
13 Triceps brachii
15 long head
Quadriceps 14
16 14 Vastus lateralis 4 14 Triceps brachii
15 Rectus femoris medial head
Abdominals
17
4 External obliques 16 Vastus intermedius
5 Transverse (beneath rectus femoris)
abdominis (beneath 17 Vastus medialis 15
internal obliques)
6 Internal obliques
(beneath external
obliques)
Hamstrings 5 6 Glutes
7 Rectus abdominis
5 Biceps femoris 15 Gluteus maximus
6 Semitendinosus 7
7 Semimembranosus
Calves
Jargon buster 16 16 Gastrocnemius

17 Soleus
Eccentric contraction
This is the controlled 17
lengthening of a contracted
muscle, such as the downward
phase of a biceps curl.

Training
basics
As soon as you lift a weight,

even if its only once, youve
completed a rep and a set
Programme Design
BUILDING A
WORKOUT
How to create the perfect session to meet your itness goals
T
he type of workout, you Thejoyofsets Target weight 78 83% of one-rep max.
choose depends on whether Sets and reps are the bread and butter Why? Sets in this rep range will still
your aim is to build a of your workout. In fact you cant weight work your fast-twitch muscle ibres and
stronger, faster or leaner train without them. As soon as you lift improve the brain-muscle connection,
body. Before we take a closer look a weight, even if its only once, youve but performing extra reps will fatigue
at the major workout protocols, lets completed a rep and a set. But thats your muscles more thoroughly, resulting
examine the key components of every not necessarily the best method for you. in improvements in strength and size.
workout and how tweaking each one Instead you need to lift a weight a certain
is vital to ensuring your progress number of times, rest for a given amount 9 12reps
continues unabated. of time, then repeat this process a certain Training aim Increased muscle mass
number of times. How many reps you and improved strength.
Thebasics perform per set depends entirely on Target weight 70 77% of one-rep max.
A workout is comprised your itness goals. Why? The most effective way to build
of a number of different muscle mass is for each set to last
elements or variables: Pickingtherightreprange between 40 and 70 seconds. Sets of nine
Exercise selection the lifts 1-5reps to 12 reps are the perfect rep range for
you select to perform in any Training aim Increase in muscle this because the weight is heavy enough
given workout. strength and power. to fatigue the muscles thoroughly but still
Reps an abbreviation of Target weight 85 100% of one-rep max*. manageable for you to maintain correct
repetition, one rep is the Why? Low-rep sets of heavy weights form for the desired length of time.
completion of a given exercise build strength and power because
from start to inish. they recruit, work and fatigue your fast- 13+reps
Sets a set is a given number of twitch muscle ibres (those responsible Training aim Increase in muscle
reps performed consecutively for short bursts of power as in sprinting). strength-endurance with some
without rest. The number of reps They are responsible for your muscles mass gains.
per set can vary from one to explosiveness and this approach makes Target weight 60 69% of one-rep max.
more than 20, depending them grow back bigger. This rep range Why? Lighter weights for a higher reps
on training goals. also improves the communication recruit, work and fatigue your slow-twitch
Weight the pathway between your brain and the ibres (those used in endurance sports,
amount of muscle, enabling it to react and contract such as marathon running). Sets in this
resistance more quickly and with more force. rep range improve the ability of these
you lift for each set. ibres to deal with lactic acid and the
Tempo the speed at which you 6-8reps other waste products that accumulate
perform each rep. Training aim Optimal compromise during exercise. You will still see some
Rest the amount of time you rest between an increase in muscle muscle mass gains, however, especially if
between sets and between exercises. strength and size. you are new to weight training.
*Note that all percentages are only guiding values since the relationship between the maximum and sub-maximum loads is in luenced by training status,
muscle group and exercise. Rep ranges taken from German Body Comp Program by Charles Poliquin (charlespoliquin.com).
Training
basics
MAKE A
the set with good form. Resting these periods that your muscles
for too long can result in you not are repaired and become bigger
testing your muscles enough to and stronger.
force them to grow back bigger Too little rest between workouts
CHANGE
and stronger. means your muscles wont have
fully recovered, so you may
Periodisation struggle to lift the same weights for
Structuring your training the same sets and reps as before.
programme into progressively Too much rest between
more challenging phases is known workouts means you are wont
as periodisation. How you structure be pushing your muscles at the
Keep muscles guessing and growing this periodisation depends on your required intensity or giving them
T
goal. So, if for example you want sufficient stimulus to grow.
rainingout is all about the stress of managing the weight. greater strength and hypertrophy
change. Of course, the This is called time under tension. (bigger muscles), keep sets and Failure
whole point is to change The more damage you can do to reps the same but increase the Training to failure is a strategy
your body into a lean, your muscles during a session, the weight. Dont increase the load in which youre unable to lift
mean, sporting machine, and bigger and stronger they will grow week by more than 2.5 per cent the weight with correct form
the best way to achieve this is to back. Performing each rep very each week for upper-body moves on the inal rep of your set. This
regularly change your workouts. quickly can help build explosive or ive per cent for lower-body form of overload training shocks
Thats not to say that the power, but only if you maintain exercises. Include a rest week at the your muscles into growing back
basic three sets of eight to 12 reps perfect form throughout otherwise end of each cycle of weekly load bigger or stronger.
approach doesnt work: it does. But you risk injury. increases. Cycles can last between Because it is so taxing on
if you keep changing your workout two and 12 weeks, but four to six is your muscles and central nervous
methods you keep challenging Rest likely to give you the best results. system, you need adequate
your muscles in new and effective Rest between sets and exercises rest between sessions to allow
ways. Exercise the weight you select allows your muscles to replenish Trainingfrequency a full recovery. Failure to do so
to lift are the two most important their energy stores. Not resting for Time away from training is vital will quickly result in overtraining,
variables to change regularly, but long enough means your muscles when trying to improve itness muscle soreness and even size
tampering and tweaking with the wont be as capable of performing levels muscle because its during and strength losses.
other key variables can also have a
big impact.
Tempo
Time away from training is
Tempo is the speed at which you
lift and lower a weight during each
vital when trying to improve
rep. The slower the tempo, the tness levels
longer your muscles are exposed to
32 Train Like An Olympianz

Programme Design
SESSION PLANNER
How you structure each session depends on your goals
T
here are many different ways to groups, meaning you can get an effective Good morning (lower back)
put your exercises, sets, reps and full-body workout in as little as 45 minutes. Shoulder press (shoulders and triceps)
the other variables together to The intensive nature of this session means Crunch and plank (abs and core)
make up a workout. Here are the that you wont be lifting heavy weights some
three main sessions structures. stations may only be bodyweight moves so Splittraining
circuits are better suited for building muscular Split or body part training involves working
Circuittraining endurance, burning fat and a decent aerobic specific muscle groups in one session, then
This type of session is popular with many workout than for adding serious muscle mass. focusing on another group of muscles in the
people because it allows them to work their next workout. This approach allows you to
whole body in a short space of time. Thats TotalBodyTraining fully exhaust certain muscles one day, before
because circuit training is a variety of different A total body routine involves training every giving them several days to recover before
moves or stations anywhere between five major muscle group each time you hit the training them again, during which time you
and 12 exercises performed back-to-back gym. So youd perform one body-part specific can train other muscle groups.
without rest. After all the stations have been move for a certain number of sets and reps
completed you rest for up to three minutes before moving on to another body part. Atypicalsplitroutinemaylooklikethis:
before repeating the circuit again, typically Day one Chest and back
doing three or four full circuits in one session. Atypicalworkoutmightlooklikethis: Day two Legs
The quick pace and constant switching Bench press (chest and triceps) Day three Rest
between exercises and equipment shocks Bent-over row (upper back and biceps) Day four Arms and shoulders
your body and tackles all your major muscle Squats (legs) Day five Rest, before repeating from day one.
Training
basics
READY
TO LIFT
Use compound lifts for
better sports performance
W
hen planning a training
programme, compound lifts
should form the backbone of
each session. Thats because
this type of lift is far more effective at getting the
different muscles of your body used to working
together as a single unit. The more coordinated
your muscles are, the faster, stronger and
more powerful you will be on the track, field
or whatever your sporting arena. This will
ultimately result in greater success.
So what exactly is a compound exercise? Put
simply, it is a lift where there is movement at two
or more different joints. A good example would be
the squat (movement at the hip and knee joints)
or shoulder press (movement at the shoulder and
elbow joints). The other type of lift is an isolation
move, where movement is limited to one joint only.
An example of this type of move would be a biceps
curl (movement at the elbow joint only).
Compoundinterest
Because compound lifts involve movement at
more than one joint they require multiple muscle
groups to act at the same time. Compound lifts
are more-bang-for-buck moves because the more
muscles involved, the heavier the weight you can
lift, which results in a bigger growth-hormone
response so your body will burn more fat while
adding more muscle, giving you the best body
for sporting excellence.

Muscle Workout
Deadlift Shoulder press

WHY? Picking something up off the floor WHY? This is a useful movement in
is a primal movement and the deadlift will everyday life and lifting a heavy weight
strengthen every muscle in your posterior overhead is also one of the best core
chain the often neglected muscles at the strengthening movements.
back of your body.
HOW? Rest the bar on the top of the front of
HOW? Grasp a bar with hands shoulder width your chest then press it directly overhead.
apart with your knees bent, your chest up and
your weight on your heels. Push through your
heels to straighten your legs and stand up
without rounding your back.
Squat
WHY? This is the most effective exercise
you can do to strengthen your legs and itll
also develop your core.
HOW? Rest the bar on your shoulders then

bend at the knees and the hips to lower
towards the loor while keeping your torso
upright. Lower until your thighs are at least
parallel to the loor then push through your
heels to straighten your legs.
Bench press Bent-over row

WHY? This is a classic WHY? This will develop
test of upper-body the muscles of your back
strength and, if done while also recruiting your
properly, becomes a glutes and core to stabilise
whole body exercise. the movement.
HOW? Lie on the bench HOW? Unlock your

with your feet jammed knees and bend at the
into the loor behind the hips, rather than the waist,
line of your knees. Start so that the bar hangs
with the bar directly above straight down. Row the
your chest then lower it bar up to your sternum,
under control. When keeping your elbows
you push up, squeeze high and squeezing your
your glutes, push your shoulder blades together
feet into the ground and at the top of the move.
make your entire torso
solid. The more stable
you are, the more weight
youll be able to lift.
Training
basics
LIFT
BIGGER
Perfecting the two Olympic lifts
primes your body for any sport
T
he grunting and the gurning involved with
Olympic lifting means the sport is sometimes
thought of as being a source of comedy. But
apart from the 100m its hard to think of a purer
form of athletic capacity. The snatch is the challenge to lift
as much weight was possible from the floor to above your
head in one multi-faceted movement. The clean and jerk
is also a test to lift as much weight as possible from the floor
to above your head but this time with a pause before the
jerk phase of the exercise.
WhyyoushoulddotheOlympiclifts
The Olympic lifts are a glorious, red-faced combination of
technique, strength and power. Theyre also immensely useful
for anyone who wants to get better at their chosen sport. The
Olympic lifts teach you to coordinate your body under load
and stress. When you then do the big lifts youll be con ident
that your body knows how to create success with the weight
youre trying to lift.

Olympic Lifting
SNATCH
Perfect your form for this classic lift
Start Pull to Pull to The drop Recovery
1 position 2 knees 3 hips 4 The key to 5 Stand up
Start with your Pull the bar up in a Stand up straight executing this part straight without locking
feet hip-width apart smooth movement at so that you rise up onto of the move is to out your knees and hips
and your knees lared a pace that maintains your toes. At this point make sure you have then lower the bar to
towards your elbows. the tightness of the your arms should momentum from the prepare for the next rep.
Grip the bar so that back but still generates still be straight. hip extension.
when its overhead good speed. Allow the Make sure your Bend your elbows,
there is around 15cm bar to travel straight shoulders are still in allowing them to rotate STEP 6
between your head up, keeping it close front of the bar and try behind the body.
and the bar. to your legs. to kick the bar with the At the same time,
Keep your back The initial pull top of your thighs. lift your knees so your
lat, your shoulders should get you into a feet leave the loor
over the bar, your position that looks like then stamp your feet
knees in front of the a Romanian deadlift, STEP 3 into a squat position
bar with the bar legs straight but still with your feet just
pressed into your shins. soft at the knee. over hip-width apart.
Keep your head up, Make sure that the Snap your arms
looking straight ahead, shoulders are over straight overhead.
take a deep breath the bar at all times.
and take the tension
STEP 4
of the bar.
STEP 2
STEP 1
Training
basics
CLEAN AND JERK

Learn to lift heavier with this classic technique
Start position Pull to knees Pull to hips
1 Start with your feet hip-width apart 2 Pull the bar up in a smooth movement at 3 Stand up straight so you rise up
and your knees lared towards your elbows. a pace that maintains the tightness of the back but on to your toes. At this point your arms
Grip the bar just wider than shoulder- still generates good speed. Allow the bar to travel should still be straight.
width apart. straight up, keeping it close to your legs. Make sure your shoulders are still in
Keep your back lat, your shoulders over The initial pull should get you into a position front of the bar and try to kick the bar
the bar, your knees in front of the bar with the that looks like a Romanian deadlift, legs straight with the top of your thighs.
bar pressed into your shins. but still soft at the knee.
Keep your head up, looking straight Make sure that the shoulders are over the
ahead, take a deep breath and take the bar at all times.
tension of the bar. STEP 4
STEP 3
STEP 2
STEP 1

Olympic Lifting
The drop Recovery Dip and drive Split and recover

4 The key to executing 5 and jerk set 6 Dip steadily by bending 7 Drop underneath the
this part of the move is to make Stand up straight without your knees but make sure its fast bar into an overhead split squat.
sure you have momentum from locking out your knees and hips. enough to create a bounce in a Make sure you really bend
the hip extension. Lower your elbows until they very shallow and upright squat. your back knee and come up
Bend your elbows, allowing are directly under the bar then Jump up on to your toes on to your back toes.
them to rotate behind the body. take a deep breath. explosively. For extra stability, turn in
At the same time, lift your knees Make sure your weight is on the front foot slightly.
so your feet leave the loor your heels. Stand up, without locking out
then stamp your feet into a squat STEP 6 your knees and hips, before
position with your feet just over lowering the bar to prepare for
hip-width apart. the next rep.
Allow the bar to land on
the shoulders with the elbow
pushed high.
STEP 5
STEP 7
Training
basics
SUPER
CIRCUITS
If youre struggling to ind the time to squeeze
your sessions into an already busy schedule,
then circuit training could be the answer
C
ircuit training performing which is the perfection preparation for
anywhere between five and 12 the intensive nature of all sports.
Lunge
exercises back-to-back without
rest is popular with many
The main advantages of circuit training
are that it works the whole body in a short 1 Take a big step forwards and plant
people because it allows them to work space of time; provides an aerobic workout, your foot. Bend both knees until your front
their whole body in a short space of time. builds muscular endurance and burns knee is at 90.
Once youve inished all the exercises fat; it can be done anywhere, at any time, Keep your torso upright throughout the
(more commonly known as stations), you using bodyweight exercises; and has great move and push through your front foot to
rest for up to three minutes before repeating transfer value to sports performance. get back to the start.
the circuit from the beginning again, typically Because these workouts are so demanding
doing three or four circuits in one session. you wont be lifting heavy weights in fact the
The quick pace and constant switching example right uses just bodyweight moves
between exercises mean your muscles so theyre better suited for building muscular
get a workout while you also push endurance, burning fat and providing an
Burpee
your cardiovascular itness to the max, aerobic workout than adding muscle mass.
5 Drop down then spring
your feet back so youre in the
start of a press-up position.
The quick pace and constant switching Jump your feet forwards
then jump up so that your
between exercises mean you get body is straight and your feet
a muscle and cardio workout leave the floor.

Circuit Training
Press-up
2 Position
your hands just
wider than shoulder
width apart with
your body straight
from head to heels.
Bend your elbows
to lower your torso
to the floor, keeping
your elbows in to
your sides.
Squat
3 Bend at the knees and the hips
to lower towards the floor while keeping
your torso upright.
Lower until your thighs are at least parallel
to the floor then push through your heels to
straighten your legs.
Inverted shoulder press

4 Place your feet on a chair and your
hands on the floor with your arms straight and
your body forming an inverted V.
Bend your elbows to lower your head to the
floor then press back up.
Training
basics
CORE STRENGTH
AND STABILITY
Build a solid midsection and reap the rewards
A
solid core is more than just about and many other deep lying muscles. One of its power between your upper and lower body and
having an impressive six-pack. It main roles is to stabilise your torso during all vice versa more efficiently. And by doing so
offers many more benefits than dynamic movements: if your body isnt in a stable you allow all your muscles to work together as
just looking good, especially when position then your muscles wont be able to ire as a single unit so you can exert maximum force,
optimal athletic performance is your goal. effectively, resulting in poor power output. whether youre sprinting, jumping or throwing.
Your core is comprised of your abdominals, For sportsmen, the other key bene it of a Plus the stronger your core, the heavier youll be
internal and external obliques, erector spinae strong and stable core is that you can transfer able to lift, and so the greater your muscle gains.
Lunge rotation Twisting knee raise

Stand with core braced and hands locked together. Take a big step Lie lat on the loor with your arms by your sides. Contract your abs
forward until both knees are bent at right angles, twisting your torso to to draw your knees in to your chest and raise your torso off the loor,
the side as you lower. Push off your front foot to return to start position. twisting your shoulders to the side as you crunch up.

Core Workout
Leg lower
Lie on your back with your legs straight up in the air. Contract
your abs to lower your legs to the loor but stop just before
your heels touch the ground then raise them again.
Side crunch
Lie on your side with your knees bent. Contract your side
abs to crunch to the side.
Plank
Position yourself so that your body is straight from head
to heels with your elbows below your shoulders. Hold that
position and dont let your hips sag.
Training
basics
IMPROVE
CARDIO
ENDURANCE
Get itter and faster with our six-week 10K training plan
Whatiscardioendurance maximum effort as STRETCHING events that draw
andwhydoIneedto possible for as long TRY TO some of the worlds
improveit? as possible); and hill STRETCH EVERY best athletes.
When you exercise your heart and training (powering up DAY FOR TEN
lungs your cardiovascular system a hill before recovering TO 15 MINUTES. Whatkeyskills
has to work hard to transport on the way back down). willIneedover
blood and oxygen to the working The following six-week thisdistance?
muscles, and the more efficient training plan for a 10K road The most important attribute
they are at doing this, the greater race includes all these sessions, in in posting a decent 10K time is
your levels of itness. The higher addition to lighter, recovery runs, to having good speed endurance.
your level of cardio endurance, the improve your cardio endurance for Unfortunately, this is one of the
harder and longer you will be able all sports while aiming to set a new toughest and most painful things
to run, swim or cycle without having 10K personal best in the process. to train for because it requires a lot
to slow down to of training sessions at
rest or recover. So a pace that is as fast
training to improve
cardio endurance is
10K is a great distance to as you can go for a
sustainable period of
the best way to get
stronger and faster,
run without having to spend time, such as threshold
sessions. As your
whatever your sport hours and hours training cardiovascular system
or discipline. and muscles become
better through training
Whatsthebestwayto Whydoa10Krace? you will notice a vast improvement
improvecardioendurance? Whether you are a irst-timer or in your levels of cardio endurance
To improve your cardio endurance ready for a new itness challenge, and consequently see your 10K
itness you need to be pushing a 10K race is a great distance to time plummet.
your cardiovascular system out challenge yourself without having
of its comfort zone on a regular to spend hours and hours training. HowwillIknowwhenIm
basis to force your heart, lungs and A 10K race is ideal for those Ireadyfora10Krace?
muscles into growing stronger and stepping up from the 5K distance The beauty of a 10K race is that
more efficient. To do this you need and is the perfect preparation you can just give it a go if you are in
include some tough, heart-pumping, for anyone thinking of doing a reasonable itness. However, if you
lung-busting sessions into your half marathon. Its a very popular want to test if you are really ready to
long-term training programme: distance in the UK with races all post a good time then try running a
interval sessions (alternating over the country throughout the 5K at your predicted 10K race pace.
between high, moderate and year, varying from small races If you inish this with plenty left in
low intensity exercise); threshold organised by local running clubs the tank then you are ready to try
sessions (training at as close to your all the way up to mass-participation to set a new personal best.

Cardio Sessions
GET FIT FOR A 10K

Be ready for the starting line in six weeks with this plan
WK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1 Rest Cross-training Threshold run Rest Cross-training Hilly run Run 40min
30min. Focus 4 x 3min at level 8 30 40min. Focus Run 25min at level at level 4.
on general body with 2min recovery on general body 5, working harder
conditioning. at level 3 after conditioning. on the climbs.
each interval.
2 Rest Cross-training Threshold run Rest Run 40min at level Bike ride 1hr. Run 50min
1hr. Focus on general 2 x 6min at level 8 5 with 6 x 90sec at level 4.
body, core and leg with 3min recovery at level 9. Recover
exercises. at level 3 after for at least 1min
each interval. between fast bursts.
3 Rest Cross-training Run 40min at level Rest Threshold run Rest Run 55min
1hr. Focus on general 5 with 2 x 8min 5 x 4min at level at level 4.
body, core and leg at level 8. Recover 8 with 90sec
exercises. for at least 3min recovery at level 3
between fast bursts. after each interval.
4 Rest Cross-training Threshold run Rest Run 40min at level Rest Run 1hr at
1hr. Focus on general 2 x 10min at level 8 5 with 6 x 90sec level 4.
body, core and leg with 3min recovery at level 9. Recover
exercises. at level 3 after each for at least 1min
interval. between fast bursts.
5 Rest Cross-training Run 45min at level Rest Threshold run Rest Run 40min
1hr. Focus on general 5 with middle 15min 5 x 3min at level at level 4.
body, core and leg at level 8. 8 with 90sec
exercises. recovery at level 3
after each interval.
6 Rest Rest Threshold run Rest Rest 10 15min easy jog

2 x 5min at level 8 and light stretching. RACE DAY
with 2min recovery
at level 3 after
each interval.
TRAINING KEY
Effortlevels Thresholdsession Cross-training WARM UP
13 Easy up to a gentle pace Run at the maximum pace As well as the sessions in the ALWAYS DO
45 Able to have a conversation you can sustain for the length plan, always substitute cross- A 10 MINUTE
67 Getting out of breath of the session. This kind of training for running if you are WARM UP BEFORE
89 Cant talk run is tough but will push injured, feeling sore or if its not ANY THRESHOLD
10 Flat-out sprint your fitness forwards. safe to run. Add a Pilates or yoga SESSION
class once or twice a week as well
if you have time.
Training
basics
EAT FOR A
BETTER BODY
Good nutrition is half the battle, so understanding the basics of nutrition will give
you a head start when it comes to changing your body
Watch your calories
1 Put simply, if you eat fewer calories than
better. This is especially true of carbohydrates,
which provide the energy you need to train
your muscles and repair muscle tissue. A perfect
post-workout snack might be a bagel with cream
you burn off through activity you will lose weight. hard, but can also alter your blood sugar levels, cheese, or a tuna and pasta salad.
If you eat more, youll gain weight. Whether you causing you store fat. Aim to make the majority For the rest of the day, eat small meals at
gain it as fat or muscle depends on what you of your carbs unre ined, unprocessed, low on the regular intervals of two or three hours, with the
eat and how you train. As a rule of thumb the glycaemic index and high in ibre. This includes aim of having some protein with every meal. This
average man needs around 2,500 calories a day, wholegrain bread, wholewheat pasta, oats, beans, way you keep your glycogen levels topped up
but as youll see in rule ive (p50), quality counts fruit and vegetables. These will release energy and prevent your body from breaking down the
more than quantity when it comes to calories. slowly, ensuring you always have enough stored proteins that you need for muscle rebuilding.
glycogen in your muscles for a workout.
Get the balance right Take on fluids
2 Nearly all your calories come from a
Protein-rich foods include lean meat, ish, eggs,
dairy produce and soya. Lower quality protein 5 When you work out you sweat a lot,
combination of carbohydrates, protein and can also be found in nuts, seeds and beans. Aim and you need to need to replace that luid with
fats. Carbohydrates provide the water. The trick is to ensure that
glycogen that fuels your workouts, you hydrate yourself before you get
while protein is required to grow thirsty, not afterwards. Dehydration
new tissue in your body and is Eat small meals at intervals of will impact on your performance in
therefore of special interest to
anyone trying to build muscle. two or three hours, with the aim of the gym and can affect the way your
body stores fat and repairs muscle
The optimum intake of protein
for muscle-gainers is between having protein with every meal owing to poor organ function. Take
a water bottle with you to the gym
1.5g and 2g of protein per kilo of and sip from it every few minutes.
bodyweight, but it doesnt to eat a wide variety of protein foods to get Over the course of a day you should aim to take
hurt to take in a bit more. the full range of muscle-building amino acids, in about three litres of water in total. Alcohol, on
Fat is a nutrient that but be wary of taking in too much saturated the other hand, you can do without. It can have
many people try to fat, such as can be found in poor cuts of a catabolic effect on your muscles, preventing
avoid altogether, but it red meat and dairy items. Not all fats are them from developing properly. If youre serious
can help you absorb bad, as youll see in rule three on the next about training, keep pub nights to a minimum.
vitamins, improve athletic page, but try to make most of your fat the
Supplement sparingly
performance and protect
joints and tendons against
monounsaturates and polyunsaturate
kind, found in olive oil, nuts,seeds and oily 6 Sports supplements, such as protein
injury. It is though very ish. These include omega 3 and omega 6 powders and energy drinks, arent an alternative
calorie dense, so you only fatty acids which have been proven to aid to a good diet. Eating healthily is more important
need about 50 60g a day. strength and aerobic training. than glugging down shakes, but they do have
one advantage: convenience. If youre trying
Eat the right Eat at the right times
3 stuff 4 When youre training hard you want
to build muscle can be tough to consume all
the calories you need through food alone so
The simplest rule when to eat about an hour or two before your supplement can be useful. And exercise can
deciding what to eat is: workouts, and again immediately afterwards. mean you need extra vitamins C and E, so a
keep it natural. The less Your snacks should include both carbs and supplement of these can be handy. But if you do
processed your food the protein to help restore glycogen levels in use one be sure to pick a reputable brand.
46
Sports Nutrition
Training
basics
THE NEW
RULES OF FOOD
Eating properly shouldnt take a diploma, so weve simpli ied
everything you need to know into seven simple rules
W
hat you eat is every bit as and other nasty health problems. If
important to your fitness as youre going to eat carbohydrate, make
what you do in the gym, but sure its more nutritious carbohydrate with
every week different fad diets slower sugar release, which is almost every
and scare stories hit the news, making it vegetable apart from the potato.
impossible to work out which bits of advice Its also an oversimpli ication to put fruit and
are right. Its easy to justify bad choices after vegetables together, as the FSA plate does. Yes, much you can digest at one sitting, a 2009 study
all, scientists and nutritionists are constantly theyre both good for you, but theyre radically from Canadas McMaster University found that
changing their minds, right? Wrong. different nutritionally. If youre getting your ive a increasing protein intake per meal only increased
Those in the know agree on what you should day from fruit alone, then the fructose will send protein synthesis (raised the amount the body
be putting in your mouth and whats more, its your blood sugar levels crazy throughout the day. could use) up to a dose of roughly 20 grams
much simpler than youd expect. Here, weve Remember youd have to eat half a kilo of though the study focused speci ically on egg
distilled that collective wisdom into seven asparagus to ingest the same amount of carbs proteins, so others might behave differently.
rules simple enough to scribble on a postcard. as you get in a single wholemeal pitta bread. So what does this boil down to when youre
Memorise them, take them shopping or stick making your dinner? Stick to a two-to-one ratio of
them on the fridge and tuck in. BITE SIZEDSUMMARYMake vegetables the vegetables to protein in every meal, by sight.
foundation of your diet, along with two pieces
RULE ONE of fruit a day. Vary them as much as you can. BITE SIZEDSUMMARYIts almost impossible
GREEN IS GOOD to eat too much protein, although you
Were starting with this because it could de ine RULE TWO could easily not be getting enough. Eat it
how you think about the rest of your diet: theres EAT PROTEIN WITH with every meal.
no such thing as too much veg, especially if EVERYTHING
youre talking about vegetables grown above Sooner or later, youll run into someone at the RULE THREE
ground. Regardless of what else youre eating, gym, office or all-you-can-eat buffet who raises DONT FEAR FAT
your plate should be about half-full of them. an eyebrow at the amount of protein youre Although most of us know that eating some fat
The Food Standards Agencys eatwell plate, ingesting. Some may even tell you con idently is essential to a healthy diet, its all too easy to
which has replaced the traditional that it can be bad for your health. make a mental connection between eating fat
food pyramid as the government- Heres the truth: the only and getting fat, so you end up simply skipping it.
endorsed illustration of what studies that have ever Trouble is, that usually means eating something
to eat, suggests that roughly suggested that protein can thats worse for you.
a third of your diet should cause kidney problems were One possible issue the FSA has with fat is that
come from fruit and veg. But done on people with pre-existing its more calori ic (nine per gram, compared to
it also suggests that another kidney problems. The studies around four for carbohydrates andprotein) so
third should be made up of showing that its harmful to anyone if youre worried about your weight one of the
bread, rice, potatoes and other else simply dont exist. keys is to eat foods that are genuinely satisfying
starchy foods. This is not the way to a hard, lean When you eat a high-protein diet, youre because youll eat less of them, which youll
body, because the fundamental problem with generally less hungry, eat less and lose weight often do with fat. You also want to avoid spikes in
starchy carbohydrates is they cause sudden and as a result. So whats the right amount? insulin, which is what youre going to get if youre
prolonged rises in blood sugar, which is known to Estimates vary from one to four grams per kilo eating carbs instead.
provoke a slew of biochemical imbalances that of bodyweight, per day, but most nutritionists Although some recent studies have suggested
predispose you to weight gain, type 2 diabetes agree that two grams is the minimum. As for how that the link between saturated fats and heart

Sports Nutrition
RULE 1
GREEN IS
GOOD
Training
basics
Only eat food that once grew

in or out of the ground, or that
once had a face
disease, may not be as strong as once thought, restaurants to include their numbers on menus, lot more exercise and allows the development of
hydrogenated and trans fats found in many but the number of calories youre shovelling in more muscle, which tends to contain more zinc,
processed foods should still sound alarm bells. or burning off isnt the only thing that matters in vitamins B, A and K, amino acids, iron, selenium,
Stick instead to naturally occurring fats, whether weight maintenance. phosphorus and zinc.
theyre found in red meat, ish, avocado or nuts. This is because calories are not a good Also, farm-raised salmon have been found
indication of what a food is like and the effect to contain up to eight times the level of
BITE SIZEDSUMMARYAvoided partially its going to have on your metabolic rate. Not polychlorinated biphenyls, or PCBs, a possible
hydrogenated fats especially trans fats. Dont convinced? Think of it this way: would you say human carcinogen, as their wild brethren, while
worry too much about the rest. that a couple of poached eggs are the same grass-fed beef tends to have much higher levels
as a can of Coke because they contain a similar of conjugated linoleic acid, thought to help
RULE FOUR number of calories? Us neither. prevent cancer and omega 3s, which are linked
START AS YOU MEAN Also, counting calories makes it too easy to to all sorts of health bene its, than the kind fed
TO GO ON justify bad dietary decisions. Ever heard a friend on grain and beef tallow.
You always eat breakfast, of course you do, say that they can eat what they want because Eating free range feels less like a frivolous
because you know its the most important theyll burn it off at the gym? They couldnt be luxury if you think of it this way: its so
meal of the day and that skipping it slows your more wrong. In fact, the more active you are, the nutritionally dissimilar to cage-reared that its
metabolism to a crawl. But are you still getting better your nutrition needs to be. basically different food.
it wrong? You will be if you listen to the FSAs Arguably more important than calorie
recommendation that you base your breakfast content is your foods glycaemic load (GL), which BITE SIZEDSUMMARYEat free-range
on bread or breakfast cereals, and wash it down indicates how much of a blood sugar spike itll chickens, grass-fed beef and wild-caught
with some fruit juice. give you but manufacturers arent required to salmon when you can. If you dont know
Eating a high-carb breakfast will give you low put glycaemic load on packaging. where its from, chances are the answer
blood-sugar by mid-morning, making you more However, if youve stuck with us this far that isnt good.
likely to snack on more high-carb foods, which shouldnt be a problem. Steering clear of starchy
creates a vicious circle of snacking. food and sugar means you are already avoiding RULE SEVEN
So instead of starting your day on toast or foods with high GL anyway. EAT REAL FOOD
cereal, have something low-carb thats more You can also slow the absorption rate of high- This is the key. If you do this, youll end up
nutritionally sustainable such as a plain full-fat GL foods, thereby helping prevent blood sugar following all the other rules almost by default.
yoghurt with berries and nuts or scrambled wobbles, by eating them with more protein- A simple rule of thumb is to only eat food
eggs with smoked salmon or ham. heavy foods, such as chicken or tuna. that once grew in or out of the ground or food
Alternatively, just see off whatevers in the that once had a face. Alternatively, simply go
kitchen because last nights leftovers are one BITE SIZEDSUMMARYThink quality, not caveman and think like a hunter-gatherer. When
of the best (and cheapest) things you can eat, quantities. Eating nutritious food is much youre looking at food on the supermarket shelf,
assuming youre eating right in the irst place. better than sticking rigidly to a 2,500-calorie-a- ask yourself if that food would have existed
day limit that comes from toast and crisps. 5,000 years ago. If the answer is no, then you
BITE SIZEDSUMMARYThink of breakfast probably shouldnt be eating it.
like any other meal: you need a blend of RULE SIX You may ind it easier to stick to the outer
protein, fats and fruit or veg. And theres no law FREE RANGE IS KEY aisles of the supermarket, which is where all the
stopping you from eating curry. Just in case that bulk-value crate of cage-raised fresh produce is usually kept, and away from the
eggs is starting to look tempting, interior where everything is canned, processed
RULE FIVE let us take a minute to or packed full of preservatives.
NOT ALL remind you that favouring Avoid things containing preservatives that you
CALORIES organic and free-range cant spell or ingredients you wouldnt keep in the
ARE EQUAL meat and ish is better kitchen. Eat things that will rot eventually, so that
The government may for your body. you know theyre fresh. And eat food you enjoy.
believe calories are For instance, free range
important enough to chickens have a more BITE SIZEDSUMMARYEat food, not
be thinking of requiring varied diet and they obtain a products pretending to be food.

Sports Nutrition
RULE 6
FREE RANGE
IS KEY
Athletics
Athletics

Introduction
POWER AND
GLORY
Build the explosive itness of a track and ield athlete
T
here are 26 sports and 39 and thats partly true. A sprinter needs more
disciplines in the Olympics explosive power than a long-distance runner,
but athletics takes centre who needs enormous aerobic capacity. But
stage. As pure tests of physical at the heart of the training programmes for
ability (fastest man on earth, longest every athlete is strength development. And,
jumper, longest thrower, for example) the more speci ically, strength development
events require athletes to give absolutely that allows them to use and control their
everything. Well, nearly everything, given body as one well-functioning machine.
that Usain Bolt seems to have won his Thats why 400m hurdle world champion
races before the finish line. But for every Dai Greene, does whole body moves, such
other athlete its an all-out effort. as the hang snatch (p59), and former world
champion triple jumper, Phillips Idowu, does
Readytoexplode functional exercises such as the single leg
The different track and ield events might decline squat (p63). Follow their training plans
seem like they require different strengths and youll be itter, faster and stronger than
WORLDS FASTEST MEN

Heres how the 100m record has tumbled over the decades
Time Wind Name Country Venue Date
10.6 n/a Donald Lippincott USA Stockholm 6 Jul 1912
10.4 n/a Charlie Paddock USA Redlands 23 Apr 1921
10.2 1.2 Jesse Owens USA Chicago 20 Jun 1936
10.0 0.9 Armin Hary FRG Zurich 21 Jun 1960
9.95 0.3 Jim Hines USA Mexico City 14 Oct 1968
9.86 1.0 Carl Lewis USA Tokyo 25 Aug 1991
9.84 0.7 Donovan Bailey CAN Atlanta 27 July 1996
9.79 0.1 Maurice Greene USA Athens 16 Jun 1999
9.74 1.7 Asafa Powell JAM Rieti 9 Sep 2007
9.58 0.9 Usain Bolt JAM Berlin 16 Aug 2009
Athletics
TAKE A
RUNNING
JUMP
A combination of speed, endurance
and seriously powerful calves is
the key to 400m hurdling success.
World champion Dai Greene explains
how he gets in winning shape
Dai Greene
Born 11th April 1986
Height 1.86m
Weight 70kg
From Felinfoel
ACHIEVEMENTS
2011 Gold
medallist, world
championships
2010 Gold
medallist, European
championships

Dai Greenes Hurdle Drills
Round the
PART 1 1 clock
Foot and Sets 2
Reps until fatigue
calf stability
Stand on one foot and use
A vital part of hurdling is landing the other one to touch the
without a wobble. The biggest numbers on an imaginary
force applied is at the point of clock face around you.
contact and people often As you warm-up, touch
forget that, says Greene. further away and lower
Everyone builds up their your centre of gravity to
glutes and hamstrings, but make the exercise harder.
strengthening your feet to
take the impact is essential. GREENE SAYS Dont
make this easy on yourself
go for the difficult
numbers and keep
going until youre tired.
Toe tap Band stability

2 Sets 3 3 swing
Reps until fatigue Sets 3
Reps until fatigue
Bounce up and down on your
toes, making sure you just move With a resistance band around
vertically without letting your feet one ankle and the other end
move forwards. If the move feels secured, move your foot laterally,
easy, youre doing it wrong. then turn 90 and repeat.
Build up to holding a weight Do the move in all four ranges
plate above your head, keeping of motion before changing legs.
your back straight to emphasise
your posture. GREENE SAYS Lots of my
team-mates will say, thats
GREENE SAYS This isnt as easy easy, but then theyll find
as it looks. It took me six weeks they cant do this at all.
of doing this every day to start
doing it with a weight. Your feet
shouldnt be going forwards or
backwards, just up and down.
Athletics
Hip lexor
PART 2 1 cable pull
Strength Sets 2
Reps 10 each side
and power
Strap a cable attachment
At the start of the training season around your ankle and bring
well do 45-minute runs, and more your leg up and to the side, then
aerobic work where we dont push forwards, before lowering it.
the heart rate up too much, says Your leg should mimic the
Greene. Around January well do movement the trailing leg
track reps, going for 300 400m makes when it clears a hurdle.
reps a lot, maybe as many
as ten. Its similar with gym GREENE SAYS This isolates the
work: Ill start with high reps, muscles around the hips.
then build up to lower reps Its easy to recover from.
with more weight. Its to get
the volume in so Im strong
enough to do the short,
sharp work.
Single-leg glute/ham bridge

2 Sets 3 Reps 10 each side
Keep one foot on the loor close to your glutes and the other in
the air, holding a weight plate on your stomach.
Push up until your knees and shoulders are in a straight line.
Try to be explosive on the upward movement.
GREENE SAYS Ill usually do around 70kg on this but Ive gone as high as
90kg. This really gets your glutes firing. Dont cheat by curving your spine.

Dai Greenes Hurdle Drills
Single-leg
4 step-up
Sets 2 Reps 8 each side
Holding a barbell across your
shoulders or a pair
of dumb-bells if youre less
con ident step up on to a
box and raise your trailing
leg until its at a right angle
to your body.
Stay upright and repeat the
move on both sides.
GREENE SAYS Ill often superset

this with a hang snatch.
Depth box jump

5 Sets 3 Reps 5
Jump off a small box or step
roughly 10cm off the ground.
As you hit the ground, explode
upwards to jump on to
Hang snatch
3 Sets 3 Reps 5
a higher step.
GREENE SAYS Im not going off

Start the move holding the a huge depth here. The whole
bar just below your knees, with point is that I need to generate
a wide snatch grip, roughly explosive power after Ive just
double-shoulder width. come down from a hurdle, and
Explode upwards, then my foot and ankle stability needs
duck under the bar to to be top-notch. Its a power
catch it with straight arms exercise but doubles up as an
and bent legs. Stand up ankle stiffness exercise.
straight to inish the move.
GREENE SAYS As an athlete,

the only time my legs are close
to 90 is when Im in the blocks.
When I need to produce power,
theyre closer to 120, which
is the starting position for the
hang snatch.
Athletics
POWER
OF THREE
Build explosive power with triple jumper
Phillips Idowus drills and strength moves
Phillips
Idowu
Born 30th December 1978
Height 1.92m
Weight 87kg
ACHIEVEMENTS
2011 Silver medallist,
world championships
2010 Gold medallist,
European championships
world championships
Beijing Olympics
European indoor
championships

Phillips Idowus Triple Jump Drills
PART 1 Running and jumping stability

Front hurdle step-over
1 Sets 3 Reps 5 each side
Stand facing a series of hurdles.
Lift one knee and send your foot over the hurdle,
keeping your toes up and your back leg straight.
Land on the ball of your foot, then lift your back
leg so it goes out to the side and over the hurdle.
Plant the trailing foot alongside your leading foot.
Keep your upper body as still as possible.
IDOWU SAYS This drill improves your hip

mobility to increases your range of movement,
helping you jump further.
Resistance
2 band twist
Sets 3
Reps 6 each side
Start with your feet
shoulder-width apart.
Secure the band at
waist height and hold it
to one side with your
arms extended.
Rotate your torso,
keeping your arms straight.
Increase the resistance
as you get stronger.
IDOWU SAYS When you jump

you need to stabilise your back
muscles quickly. This move is
particularly good for activating
your back and core muscles.
Static lunge medicine

3 ball throw
Sets 3 Reps 5 each side
Start with your front foot lat on the ground and
your knee bent at 90.
Keep the ball of your back foot on the loor and
your back leg fairly straight.
Hold the medicine ball out in front of you.
Rotate your hips and torso away from your front
leg and throw the ball at a wall or to your partner.
IDOWU SAYS Doing the throw in a lunge position

gives you strength in an unstable stance.
Athletics
PART 2 Running and jumping power
Hang snatch
1 Sets 3 Rep 8
Start by holding the bar at your
thighs with your knees bent.
Lift the bar powerfully, keeping
a natural arch in your back and
duck under the bar to catch
it with straight arms before
standing up straight.
IDOWU SAYS This uses less

momentum than lifting from
the ground, so you have to
generate more force.
Cable knee
2 raise
Sets 3 Reps 5
each side
Secure a cable around
your ankle and hold it
off the ground behind
your standing leg with
your toes up.
Keeping your
upper body still,
raise your knee as
high as possible.
Control the working
leg back to the start
without letting it touch
the ground.
IDOWU SAYS
Producing power
going forward is vital
in triple jumping. Start
off doing this move
slowly and progress by
increasing the speed.

Phillips Idowus Triple Jump Drills
Single leg
3 decline squat
Sets 3 Reps 6
each side
Stand with a barbell on
your shoulders with one
foot on a declining surface
and the other off the loor.
Keeping your knee in
line with your foot, sink
down as low as you can
go without wobbling or
rounding your shoulders.
Start with a shallow
decline and build up as
you get stronger.
IDOWU SAYS This move

really strengthens the
stabilisers around your
knee, which is important
because of the forces you
absorb when jumping.
Dumb-bell
4 roll-out
Sets 3 Reps 8
Start with your back straight
and hold the dumb-bells
beneath your shoulders.
Keeping your back and arms
straight, roll the dumb-bells
out as far as you can without
breaking form.
Roll one of the dumb-bells in
to your chest, then roll it back
out and repeat on the other
side to complete one rep.
IDOWU SAYS This move

is great for developing
core stability. Using dumb-
bells rather than a bar is a
progression because it forces
you to stabilise yourself more.
Athletics
OFF TO A FLYER
British long jump record holder Chris Tomlinson on how to make a giant leap
STEP 3
STEP 1
STEP 2
STEP 1 I take four or STEP 2 The attack is

ive walk-in strides, four or ive strides going
then I have roughly a 46m run- into the board, setting up
up, where Im building up speed, the take-off. This is where lifts, such
really digging in with my strides. as the power clean come into play.

Chris Tomlinsons Long Jump Technique
STEP 4
STEP 5
STEP 3 Ive already STEP 4 The hang is STEP 5 This is what the
built up most of my what the snatch builds leg raise builds towards Chris
speed on the run, strength for. Other athletes youre making an aerodynamic Tomlinson
so the take-off is about keeping use a hitch-kick, but I prefer to use shape and keeping your weight Born 15th Sept 1981
over the front of the board and a style where as little can go wrong forward for landing. Height 1.98m
driving as high as I can. as possible in the jump. Weight 85kg
ACHIEVEMENTS
2011 British record
holder (8.35m)
2010 Bronze medallist
European championships
Athletics
Lawrence
Okoye
Born 6th October 1991
Height 1.96m
Weight 127kg
ACHIEVEMENTS
2011 British record
holder (67.63m)
European under-23
championships
2010 6th place, junior
world championships
UK under-20
championships
THROW
YOUR
WEIGHT
British discus record holder
Lawrence Okoye demonstrates
the drills that build raw power

Lawrence Okoyes Discus Drills
Workout for discus strength and agility
Underarm
2 Sets 1 Reps 6
Face the opposite way from OKOYE SAYS Underarms are
the overheads and this time use more quad-based but again it
your hips to accelerate yourself helps develop explosive power
up and forwards. in the hips and legs. All the power
Drive from your heels all the should be coming from the lower
way through to the release. body to mimic the discus throw.
Overhead Standing jump

1 Sets 1 Reps 10 3 Sets 1 Reps 10
Stand on a platform holding a OKOYE SAYS Overheads are Use your arms to generate OKOYE SAYS Its important to
medicine ball, or 7.26kg rubber an explosive move upwards, momentum and drive forwards channel your energy through
shot put, with straight arms. involving mainly your hips with your hips. your whole body and this will
Squat down and drive your and lower back, and powerful As a variation perform three transfer the motion from my
hips forwards and your whole hips are vital to get distance in standing jumps one after the arms all the way through to my
body up and back o f the loor to your discus throw. other as a single rep, maintaining leg drive. My PB is 3.31m.
launch the weight behind you. energy and momentum.
Athletics
Workout for discus strength and agility

Power clean
4 Sets 5 Reps 3-5
Hold a bar level with your thighs
with hands shoulder-width apart.
Explode upwards with your hips
bringing the bar up to shoulder
height and then back down. Your
arms should do as little of the work
as possible.
OKOYE SAYS I do normal cleans,

but this technique, where you dont
catch the bar at the top, means
I can go heavier with the weight,
which emphasises the power I can
generate from my hips. I usually hit
around 140kg for three.
Power snatch
5 Sets 5 Reps 3-5
Hold a bar with hands
double shoulder-width apart.
Drive your hips forward
and accelerate the bar
upwards to around head
height before lowering.
OKOYE SAYS I use exactly the

same principle when performing
the snatch as with the clean. Its
all about intensity and dynamic
movement so keep the reps low
but weight high. Ill normally reach
around 100kg for three.
Anatomy
of a discus
throw
Lawrence Okoye
explains how his
Stand tall at the back of the circle Pivot on the ball of your left foot, Turning back into the circle, drive
training produces with hips forwards and knees bent getting your bodyweight outside hard off your left leg jumping
a 67m-plus slightly. Relax and twist from side to
side to wind up.
the circle with a long sweep of
your right leg.
towards the front. This is where
the overheads, underarms and
discus throw standing jump work come in.

Lawrence Okoyes Discus Drills
Barbell twist Barbell side bend

6 Sets 3 Reps 10-15 7 Sets 3 Reps 5 each side
Stand holding a barbell across OKOYE SAYS This helps mirror Hold an empty bar with OKOYE SAYS Make sure its
your shoulders. the rotation required for the hands twice shoulder-width a slow, controlled movement.
Bracing your core twist from discus. It is all about getting the apart and straight arms. Contract your obliques as
side to side slowly, keeping your midsection and obliques strong Contracting your core, slowly hard as possible to work the
head looking forwards. because they take a battering bend to one side. Alternate core. I normally use an empty
when you throw. each side. 20kg barbell.
Sweep your right leg back in, There are two ways of throwing To throw feet down turn your right Good balance, and ensuring you
aiming to land in the circles middle, at this point: feet down or reverse. foot, knee and hip inwards so your put the generated force through
and put your left foot down at the Reversers leave the ground when right leg hits your left but both stay the discus, will keep you within
front quickly. Keep your upper body they deliver and their right foot on the loor. This makes the delivery the circle so you dont foul.
as wrapped as possible. replaces the left. I throw feet down. more like a punch.
Athletics
LONDON
CALLING
Heptathlete Jessica Ennis is Britains big Olympic gold medal hope. The She ield-
based athlete tells us how she trains and what she thinks her chances are for 2012
A
s the run-up tired and you wake up a bit stiff Whatsyouradviceforrunningfaster?
to the London Jessica and sore on the second day but We do short sprints, which is good for getting
Olympics reaches
its final stretch, one
Ennis the long jump is something that
weve worked on for a while. And
the legs turning over quickly. We do a lot of
explosive stuff in the gym. We do the Olympic
athlete has firmly emerged as Born 28th Jan 1986 the javelin as well. lifts, which is good for leg speed and strength.
the face of 2012. Height 1.65m
Despite disappointment Weight 57kg Howhappyareyouwith Whatliftsdoyoudo?
at last summers world ACHIEVEMENTS yourlongjump? The Olympic lifts, full cleans, hang cleans, hang
championships, the Sheffield 2011 Silver I havent achieved what I should snatch, bench press, hamstring exercises, core
born heptathlete, Jessica medallist, world have in that event. My speed is exercises. Working every muscle, basically.
Ennis, has been so consistently championships there and my jumping in the
impressive over the past two 2010 Gold high jump is there, but it hasnt Whatweightdoyoulift?
years that she represents our medallist, European yet translated into my long jump. I cant give that away! Sets and reps vary
best hope of winning a track championships I jumped 6.51m [her best non throughout the year. Im currently doing four
and ield gold medal. 2010 Gold wind-assisted jump] in New York sets of three at 85 90 per cent of my maximum.
It de initely adds more medallist, in 2010 and again at Daegu, which
pressure, says the 25-year-old world indoor was a big breakthrough. Ifyoucouldgetridofoneeventandbring
when asked about being the championships, inanewone,whatwouldyoupick?
2012 poster girl. I think all the pentathlon Whatareyourbestandworst I would de initely get rid of the 800m because
British athletes are going to trainingsessions? its too far and too painful. What would I put
have more pressure on them because its a I enjoy hurdling but I hate the 800m training. in? Something nice and short like the 100m. It
home Olympics. And once you start winning We do one session a week of 200m intervals would be great if that was the inal event.
medals people expect you to do it all the time. and its horrendous but it helps so much. At
Victory isnt a formality because Ennis faces the end of it I feel like dying. Normally Im just Whatsportswillyoube watching
stiff competition from Russian and Ukrainian lying on the track. in2012?
challengers. A poor performance in the Lots of athletics the 100m inal should
javelin, meant she missed out on gold to her Whattechniquesdoyouusetoget be amazing and things like diving and
Russian rival Tatyana Chernova at the world throughdifficultsessions? gymnastics. A lot of the British boxers are based
championships. But she still produced personal Once you get into the routine of doing them, in Sheffield so Id like to see some of the boxing.
bests in the long jump, the shot and the 800m, you feel OK. Your body may be in pieces but
and if her good form continues her chances you feel really good because you know that
of inding herself the top of the podium in session is in the tank for the summer. That
London are looking good. keeps you motivated and driving forwards.
TheOlympicsareonlymonthsaway. Areyoualwaystired?
Whatshapedoyoufeelyoure in? Pretty much. The hardest training is through
Im probably in the best running shape Ive ever the winter a lot of volume, a lot of sessions,
been in last season I ran PBs in the 200m and a lot of heavy weights and conditioning
the 800m. That shows Im in good shape but I circuits. The irst couple of weeks, your body
still feel like I need to sharpen up a bit. is in pieces. Those few months through the
winter, everything is pretty difficult. But once
Whatareyouworkingon? you come out the other side, it gets a little
Everything. Well, its the second day [long jump, bit easier, you sharpen up and you really
javelin and 800m] that I want to improve. Youre feel the bene it of that volume of training.

Jessica Ennis
After an 800m session I feel like

dying. Im just lying on the track
mensfitness.co.uk
Rowing
Rowing
g

Introduction
KINGS OF
THE WATER
Follow in the footsteps of Britains greatest Olympian
T
here will be pressure on
the British athletes to
deliver medals at the 2012
ROWING
games and thats because JARGON BUSTER
Britain traditionally does well in
boats. After athletics, rowing has Coxswain The coxswain, or cox, sits at the
been our most successful Olympic stern and is responsible for steering the boat
sport, with 24 gold, 20 silver and 10 and directing the crew.
bronze medals. It has also produced Lightweight In womens lightweight events,
our greatest ever Olympian, Sir Steve no rower may weigh more than 59kg, with an
Redgrave, who won five gold medals average weight per crew member not exceeding
and a bronze during a career that 57kg. For men, the single-rower maximum is
spanned five Olympic games. 72.5kg, and the maximum crew member average
shall not exceed 70kg.
Purefitness Scull To row with two oars, one in each hand.
When you think of rowing races at the Sweep To row with one oar.
Olympics, the images that stick in your
mind are often of the athletes bent
double and breathing heavily at the end These are the rowers and oars
of the race. Few sportsmen can match involved in each discipline
the effort levels that rowers produce Coxless pairs* (CoxLess - one oar each)
and thats something acknowledged Coxless fours (CL - one oar each)
by Redgrave. Its a sheer itness sport, Eights (with cox only one with coxswain
he says. It doesnt matter how talented one oar each)
you are, if you havent done the training Lightweight coxless four* (CL - one oar each)
you wont win the races. Thats why the Single sculls (CL two oars, one in each hand)
workouts in this chapter are arguably Lightweight double sculls
the toughest in the entire book. Olympic (CL two oars, one in each hand)
gold medal winner Andy Hodge takes Double sculls (CL two oars, one in each hand)
us through the big power moves he Quadruple sculls without coxswain
does to build explosive strength. Then (CL two oars, one in each hand)
his team-mate, and fellow gold medal *No womens event
winner, Peter Reed demonstrates a

circuit that will challenge even the ittest
of aspiring Olympians.
Rowing
g
Andrew
Hodge
Born 3rd March
1979
Height 1.92m
Weight 100kg
ACHIEVEMENTS
2011, 2010, 2009
Silver medallist,
coxless pair,
world rowing
championships
2008 Gold
medallist, coxless
four, Olympics
POWER
BOAT
Discover how British rower
Andrew Hodge delivers maximum
power with every stroke

Andrew Hodges Rowing Drills
Split squat
PART 1 1 Sets 3
Rowing Reps 5 each side
power With a barbell on your back
take a big step forwards, then bend
The key component of a good your front knee until your back knee
rowing stroke is delivering brushes the loor.
maximum dynamic power Dont return to upright between reps.
throughout the body, says Hodge.
So well do a lot of full-body moves HODGE SAYS Dont drop your tail leg
that emphasise that. We also do to the floor to make the move easier.
a lot of unilateral movements. You want your back in an upright,
When we drive, we drive through strong position.
both hips at a slightly different
angle, and with the amount of
strokes we do a day you can get
into some real problems because
of imbalances in the amount each
muscle works. So its important to
balance that out in training. Well
do a lot of pushing movements for
the same reason if you work just
your pulling muscles youll end up
imbalanced and injured.
Power clean
2 Sets 5 Reps 3
Start with feet shoulder-width
apart and grip the bar just outside
your knees. Drive up and rise up
on to your toes, pulling the bar
upwards, then drop underneath
and catch it on top of your chest.
As with a rowing stroke, most of
the drive should come from your
legs you shouldnt really feel this
move in your arms.
HODGE SAYS You want to

engage your posterior chain, so
stay on your heels through the
drive and accelerate as you go up.
As soon as your hands pass your
knees, accelerate the bar up so
you can drop under and catch it.
Rowing
g
Bent-over row
3 Sets 3 Reps 6
Lean forward at the hips
and hold a bar at roughly
knee height, keeping your
back straight and neck in line
with your spine. Brace your
core and retract your shoulder
blades as you pull the bar up
to your sternum.
HODGE SAYS The pull is the

last part of the drive phase. It
doesnt contribute so much
to the speed of the boat, but if
you lose control of the oar then
youve lost control of the boat.
You want your upper body to
be strong enough to handle
what your legs can deliver.
Dumb-bell bench press

4 Sets 3 Reps 6
Lie on a bench, your head and shoulders
supported, holding a pair of dumb-bells
at chest level.
Your core should be braced and your feet
lat on the loor.
Press the weights straight up and lower
under control.
Dont arch your back.
HODGE SAYS The idea of the bench press is

to keep your body balanced. Your press has to
be as strong as your pull, or youll end up with
weak links.

Andrew Hodges Rowing Drills
Lighthouse
PART 2 1 Sets 3 Reps 8
Core strength This is a one-legged version of the very tough dragon lag. Bend
one leg, then engage your core and raise your legs and hips into the
air, aiming to maintain a straight line. Keep your body shape as you
A huge amount of rowing is about lower down under control.
holding a strong core, says Hodge.
So the exercises we do are about HODGE SAYS The whole point of this is that youre trying to keep a
exposing the little muscles and good shape. Try to work to a scheme of six seconds per rep.
engaging everything. A lot of it
is neural, where youre trying to
set up good working patterns.
You dont want to just be good at
rowing, you want to be good at a
lot of things that contribute
to good habits. Getting used
to keeping a tight core is a
big part of that.
Barbell rollout Resisted side plank

2 Sets 3 Reps 8 3 Sets 3
Reps 5 each side
Get a barbell with big plates
on either side. Kneel and hold Youll need a training partner
the bar with your hands for this one. Get in a side plank
shoulder-width apart, then roll with your forearm and bottom
it forwards. If you can touch foot touching the loor, and get
your chin to the ground, great, your partner to apply steady
otherwise come back up when pressure downwards on your hip.
your hips start to sag. Aim for an amount of pressure
that will let you resist for around
HODGE SAYS Thisll take ive seconds each rep.
you through the full range of
motion youll go through during HODGE SAYS This is another
a rowing stroke and force you to move that develops the kind of
keep tight all the time. unilateral core strength you
need in the boat.
Rowing
g
PART 1 Workout for rowing strength

Peter Reed
Bench pull
Born 27th July 1981 1 Sets 4 Reps 5
Height 1.98m
Weight 102kg Lie on a high bench
ACHIEVEMENTS with your feet hanging
2011, 2010, off the end and your arms
2009 Silver medallist, hanging straight down.
coxless pair, Grab a barbell and pull
world rowing it up to the bench,
championships squeezing your shoulder
2008 Gold medallist, blades together at the
coxless four, Olympics top of the move.
REED SAYS This is a
great exercise for
strengthening the muscles
that are used at the end of
the row. Its as if this move
was built for rowing.
Bench press
4 Sets 4 Reps 5
Start with your feet on
the bench, your spine
neutral, and hold the bar
above your chest with your
shoulder blades retracted.
Lower the bar slowly to
your chest and push back
up powerfully.
GOLD REED SAYS Resting your

feet on the bench puts
POWER
STANDARD
your back in a neutral
position and forces you
to engage your core to
OF THREE
stabilise your spine.
Develop impressive strength

endurance with two killer workouts
Build
from explosive
top Britishpower
rowerwith
Petertriple
Reedjumper
Phillips Idowus drills and strength moves

Peter Reeds Rowing Drills
Box squat
3 Sets 4 Reps 5
Rest the bar on the back
of your shoulders then
lower until you are sitting
on the box.
Pause for one second,
keeping your elbows back
and your back neutral.
Push back up through
your heels to return to
the start.
REED SAYS Using a box
takes the pressure off
during the weakest part
Power clean
2 Sets 4 Reps 5
Stand up straight and reset the
bar before repeating the move.
of the move, which can
be useful for building
your confidence and
Start with the bar on the loor REED SAYS This is a dynamic eventually building your
and grip it just outside your shins. move that works your whole range of movement.
Lift the bar powerfully, keeping body. Its the exact movement
your elbows high and rising up of a rowing stroke the way
onto your toes. you use your hips and back
Bend your knees to duck and then coordination to bring
under the bar and catch it on in your arms.
top of your chest.
Leg press Seated row

Hold the grips at the side Start with your back
and keep your back pressed straight and your shoulder
against the support. blades retracted.
Lower the weight until Pull the handle in to your
your knees are bent at sternum and squeeze your
90 (or further if you shoulder blades together
have strong quads and at the top of the move.
stable knees). Return to the start
Push through your heels and keep upper-body
to return to the start. movement to a minimum
REED SAYS In this move throughout the move.
you isolate your leg
muscles without taking REED SAYS The bench
the load with your pull isolates your arms
back. Its important to whereas this coordinates
include exercises that your back and your
isolate muscles and arms, and is identical
also ones that improve to the second half of the
your coordination. rowing stroke.
Rowing
g
PART 2 Circuit for rowing endurance

Weighted Pull-up
1 step-up 2 Reps 10
Reps 20 each
side Using an
overhand grip,
Hold a weight plate hang straight
to your chest and down without
push up through swinging, then pull
your whole foot, not up until your chin
just your toes. is over the bar.
Dumb- Side plank

5 bell row 6 Time 60sec
Reps 40
each side Hold your body in a straight
line from head to heels with your
Let the weight elbow beneath your shoulder.
hang down below Swap sides each circuit.
your shoulder
then pull it up
to your chest,
keeping your
back lat and
your body still.

Peter Reeds Rowing Drills
Feet-up Russian twist Squat jump

3 Reps 20 4 Reps 40
Holding a weight plate, keep your back straight, knees bent and feet off Hold a weight plate
the loor, then twist your torso from side to side. across your chest, sink
into a squat and then
push up explosively to
jump off the ground.
Front Cross
7 squat 8 cable pull
Reps 20 on gym ball
Reps 30
Rest the bar
on the front of Start with your
your shoulders arms straight and
with your elbows crossed, then pull
pointing forwards. the cables back
Sink into a squat until your ists
then push back are at your chest.
up through
your heels.
Rowing
g
THE PERFECT
STROKE
Hodge explains how to ine-tune your rowing form
There are six key points to hit in
a rowing stroke, says Hodge. The
stroke goes legs, body, arms; the
recovery is arms, body, legs. You
want a strong position throughout
each stroke sit up, keep your
shoulders relaxed and dont open
up your body too much.
1 Catch This is the start of

your pull. Reach forward
with your knees bent and arms
extended, leaning slightly forward
with your head high.
2 Drive The idea here is that

youre putting power into the 3 Finish You want to inish the stroke as
strongly as you can. Leaning back too 4 Recovery Begin your recovery by
letting your hands move out irst, then
handle through your legs. Straighten much doesnt really give you any extra pull. bodyrocking forwards before bending your
your legs and push through your back. Aim for a bit less than a 45 angle, pulling the legs. This brings you back to the catch.
handle in to your abs.

Andrew Hodges Rowing Technique
ROWING
SESSIONS
How to build technique and
improve your speed
Endurance
To get started, an absolute beginner should
try something along the lines of three five-minute
bursts at medium resistance, looking for a rate
of around 25 or 26 strokes per minute. Try to
keep on the rower for longer with good technique
rather than blasting away.
Power
Another option is to go for ten sets of ten power
strokes. You set a strokes-per-minute rate around
20 and try to do the biggest strokes you can.
Aquatics
Aquatics
Aquatics

Introduction
SWIM FOR
FITNESS
Train to build a six-pack and a V-shaped torso
T
he swimming pool seems to V-shaped torsos. Britains best swimmer,
overflow with Olympic legends. Liam Tancock, does a lot of back work,
In 1972 American swimmer Mark including pure strength moves, such as prone
Spitz won seven gold medals pulls, and explosive power exercises, such as
in Munich. In 2008 another American, medicine ball throws. His strong core, which
Michael Phelps, went one better and bagged he needs to stay lat in the water, means he
eight. No British swimmer is likely to match sports a rippling six pack.
that haul but backstroke specialist Liam The other athlete in this section, the
Tancock is hoping to get on the podium. diver Peter Water ield, goes into rather than
through the water but has an equally lean and
Takethepowerback muscular look. Water ield brought back silver
Swimmers are usually easy to spot. They have from Athens in the 10m synchronised dive,
board shoulders and almost superhero-like and in London is likely to partner Tom Daley.
Swim away fat

Torch calories in the water with these di fe
ferent strokes
BACKSTROKE 588 calories
BREASTSTROKE 840 calories
FRONT CRAWL 588 calories
BUTTERFLY 921 calories

Based on an 80kg man swimming at moderate intensity for one hour
Aq
Aquatics
quatics
WATER
POWER
Follow backstroke world champion
Liam Tancocks routine to build
explosive power and core strength
Liam
Tancock
Born 7th May 1985
Height 1.83m
Weight 81kg
ACHIEVEMENTS
2011, 2009 Gold
medallist, 50m
backstroke world
championships
50m backstroke
Commonwealth Games
100m backstroke world
short course
championships

Liam Tancocks Swimming Drills
Workout for swimming strength
1a Internal
rotation
shoulder
2 Pull-up
Sets 4 Reps 6-8 each side
Sets 2 Reps 12
each side Using an overhand grip, hang straight down
without swinging.
Secure a stretch band around Pull yourself up until your chin is over the bar
a pole and position your arm so then lower under control without swinging.
your elbow is tucked in to your
chest and your forearm TANCOCK SAYS Sprinting involves powerful
is horizontal. movements so your back has to be strong. This
Move your forearm in a builds strength and flexibility because you work
horizontal arc to bring it in through a full range of movement.
to your chest without letting
your elbow leave your side.
External shoulder
1b rotation
Sets 2 Reps 12
each side
Position your arm, as above,
but this time with your forearm
horizontal across your chest.
Move your forearm as above to
take it away from your chest.
TANCOCK SAYS We do a lot of

shoulder rotations when were
swimming so these two moves
help strengthen the joint and
protect it from injury.
Aq
Aquatics
quatics
Workout for swimming strength

Squat Medicine ball explosion
3 Sets 4 Reps 6-8 5 Sets 4 Reps 4
Start with a barbell resting Start in a squat position with the medicine ball
on your shoulders. between your legs.
Keeping your back lat, sink Explode upwards, rising onto your toes as you
down with your knees over your throw the ball up and behind you.
toes until your thighs are parallel
with the loor. TANCOCK SAYS This move helps develop your
start. Adding weight with the medicine ball gives
TANCOCK SAYS Core strength you a burst of power.
is vital for swimming and this
forces you to engage your core. I
also do lightweight squat jumps
to build power.
Prone bar
4 pull
Sets 4 Reps 6-8
Lie on a high bench and
hold a barbell with your
arms straight and directly
beneath your shoulders.
Pull the bar up to your
chest, then lower slowly
to the start.
TANCOCK SAYS Lying

on a high bench allows
you to use your full
range of motion, which
helps you to stretch
on a stroke and increase
your efficiency.
92
Liam Tancocks Swimming Drills
Barbell rotation Reverse crunch

each side
Hold on to a secure anchor with
Sit with a barbell on your hands behind your head.
your shoulders. Use your abs to lift your legs
Rotate your torso, still looking off the loor. Get your body as
straight ahead. Rotate around vertical as you can, keeping it
to the other side, keeping your as straight as possible.
head facing forwards.
TANCOCK SAYS I always think of
TANCOCK SAYS Momentum this as a tough, Rocky-style move.
lets you rotate further. The It teaches you to be strong when
more rotation you get each your body is in a straight position.
stroke, the longer the stroke.
Streamline hold
8 Sets 3 Time up
to 40sec
Lie on a bench with your upper
body over the end and a training
partner holding your ankles.
Get into a streamline position,
in which your body is straight
from head to heels and your
arms are straight with one hand
on top of the other.
TANCOCK SAYS This move really

targets your inner core and lower
back. It teaches you to maintain an
efficient position in the water.
Aq
Aquatics
quatics
BACK TO BASICS
Follow Tancocks tips for getting your backstroke o f to a lying start
STEP 1 Start with your hands on the holds,

your feet shoulder-width apart and your body
in a tucked position.
STEP 2 As you let go, push through the

balls of your feet. Begin to straighten your
legs, keeping them together and your toes
pointing away from you.
STEP 3 Push up and back to get an arch in

your back and throw your arms behind your
head with one hand on top of the other.
STEP 4 Its important to lift your hips so

you can gain height, which will give you
better entry into the water.
STEP 5 Try to reduce drag by entering

the water in the smallest area possible.
STEP 6 The faster you enter the water,

the more momentum you will carry into the
underwater phase.
STEP 7 Go about one metre deep into

the water and aim to streamline (with your
body straight and your arms not moving) for
up to 15 metres.

Liam Tancocks Swimming Technique
Aq
Aquatics
quatics
GET A
DIVERS
BODY
Combining gymnastic strength with a
daredevils approach to self-preservation
has given champion diver Peter Peter
Waterfield
Water ield a rock-hard body. Heres Born 12th March 1981
how he prepares for competition Height 1.68m
Weight 57kg
ACHIEVEMENTS
2011, 2010 Gold
medallist, national cup,
10m platform
Olympic games, 10m
synchronised
Commonwealth games,
10m platform

Peter Waterfields Diving Drills
Squat
PART 1 1 Sets 5
Leg strength Reps 6
Rest the barbell on the
back of your shoulders
To get big competition scores, with your core braced.
divers need to do something Keeping a natural arch
elaborate. The more time they in your back and making
have in the air, the better their sure your knees stay in
chances of impressing the judges. line with your toes, lower
Thats where leg strength comes until your thighs are
in. You need to jump as high as parallel to the loor.
you can off the 10m platform Push back up through
because youve got to fit in your heels to return to
up to 4.5 somersaults, the start.
so you need explosive
leg strength to get that WATERFIELD SAYS
height, says Waterfield. We do squats at varying
speeds. Going down
slowly teaches you to
control the movement,
but exploding up teaches
your legs to push off the
platform powerfully.
Single-leg Single-leg
2 step-up 3 Romanian
Sets 2 Reps 10 deadlift
each side Sets 5 Reps 5
each side
Plant one foot on
a thigh-high platform Stand holding a
and push through barbell across your
that foot to straighten thighs and lift one
your leg. Dont use foot off the loor.
your standing leg to Bend at the hips and
aid the movement. send the bar down
your shin until you
WATERFIELD SAYS feel a strong stretch in
This develops good your hamstrings, then
knee stability across return to the start.
a good range of
motion. I do it with WATERFIELD SAYS
bodyweight and Its very important
then on a slightly that my hamstrings
lower platform while and glutes fire to get
holding dumb-bells. height off the board
and this move targets
them effectively.
Aq
Aquatics
quatics
Side plank
PART 2 1 Sets 2
Core stability Time 30sec
each side
Position your elbow
We get into lots of different below your shoulder,
shapes during our dives, such then raise your hips
as tucks, pikes and straight so your body is in a
positions so you need a strong straight line from
core to hold them, says Waterfield. head to heels.
If youre not in control of the Aim to hold
dive, youll lose points. You also that position for
hit the water at 40mph [64km/h] 30 seconds.
so you need your midsection to
be strong to hit the water in the WATERFIELD SAYS
right way. And while youre in Static holds help you
the air youre spinning so fast get better at holding
that you have to resist the a straight body
G-force acting on your body. position. This is also
a very good move for
strengthening your
obliques and glutes.
Tuck kickback
2 Sets 3 Reps 10
Start with your calves on a gym
ball and your back lat on the loor
and hands on your chest.
Raise your backside off the
ground until your body is straight.
Keeping your upper body still,
bring the ball in towards your
backside by bending your knees.
Without letting your hips drop,
straighten your legs.
WATERFIELD SAYS This

develops both core control
and technique because it
mimics the movement going
from a tuck position to a
straight body position.

Peter Waterfields Diving Drills
Gym ball pike

3 Sets 2 Reps 10
Rest your shins on a gym ball and plant your hands on the loor below
your shoulders, arms straight.
Contract your abs to roll your shins over the ball and simultaneously
raise your backside into the air so your body forms an inverted V.
WATERFIELD SAYS You have to start one of the dives in a handstand

position. Once youre in the pike position of this exercise you can start
to move into the handstand position.
Hanging medicine ball pike

4 Sets 2 Reps 10
Hang from a bar with your arms straight and a 2 3kg medicine
ball between your feet.
Contract your abs to raise your legs up to the bar.
WATERFIELD SAYS This is a good abs and hip flexor exercise

that goes through a full range of motion. If you cant do it, start
by doing V-sits, then hanging leg raises and then hanging pikes
without the medicine ball.
Combatsports
Combat
s
sports
ports

Introduction
FIGHTING
FIT
Do these boxing and judo drills to develop knockout itness
F
ightings been a part of the Olympics
ever since pankration a no-rules OLYMPIC
hybrid of boxing and wrestling where
contestants occasionally died was first BOXING RULES
introduced to the ancient games in 648 BC.
The International Amateur Boxing
Thankfully these days combat is a more civilised
affair, split into judo, wrestling, taekwondo and Associations points scoring system
boxing. Winning Olympic gold is still the crowning SCORINGZONES called infighting, a point is
achievement of a career for athletes in the irst three, Points are scored when a awarded to the boxer with
while boxers see it as a stepping-stone to greatness boxer lands a punch on his the best of the exchanges.
Cassius Clay (before he became Muhammad Ali) opponent above the belt.
and Lennox Lewis are among several successful The blow must be landed DECLARINGAWINNER
boxers who have kicked off their professional on the white strip of the The winner of a bout is
careers from the top of the podium. Despite glove, the main hitting the fighter with the most
the points system and headgear, an impressive area around the knuckles. points, unless the fight is
showing in amateur boxing is still a good predictor Non-scoring blows include stopped before the final
of potential in the pro ranks Amir Khan and James those without the weight bell by the referee or by
DeGale, who demonstrates his ight training drills in of the body or shoulder a fighters cornerman
this chapter, are both well on their way to the top. behind them. Illegal blows, throwing in the towel. The
including punches to the referee will stop the fight
Throwingleather back of the head, kidneys if one opponent stays on
Success doesnt come easy, though. Boxing is one and below the belt, can the floor for a count of ten,
of the toughest sports in the world, demanding result in disqualification. called a KO, or if there is a
power, speed, coordination, agility and footwork points difference of more
sometimes all at once. Judos arguably even tougher AWARDINGAPOINT than 20 after three rounds.
relaxing for a split-second can mean a swift exit, so There are five ringside If points are level at the
the likes of GBs Euan Burton have to be prepared to judges, each with a end, the best and worst
grapple at full speed for the duration of every bout . computer scoring button total score given to each
As well as needing explosive power, high-level judo for each fighter. Three fighter by the five judges is
takes gazelle-like balance, ferocious grip strength of the five must hit their deducted. The winner is
and the lexibility of a gymnast which is why button within one second the fighter who is left
youll ind some unconventional moves in Burtons of each other for the point with the most points
workout regime. Even if you have no intention to register. When boxers from the remaining
of ever stepping into the ring or on to a mat, youll are fighting up close, three judges.
ind a few classic moves to get you in ighting shape.
Combat
sports
James
DeGale
Born 3rd Feb 1986
Height 1.85m
Weight 75kg
ACHIEVEMENTS
2008 Gold
medallist, Olympics
(middleweight)
2008 2nd place,
European amateur
championships
2007 2nd,
European amateur
championships
2006 Bronze
medallist,
commonwealth
Games
(middleweight)
FIT
FOR
THE
RING
Develop the knockout power
and lightning speed of
Olympic middleweight boxing
champion James DeGale
with this gym workout

James DeGales Boxing Drills
Blind clap punches

Boxing speed Get into a boxing stance in front of a heavy
bag, with your eyes closed and a training
partner standing close by.
A boxer will need to Visualise throwing a burst of six jabs at
spontaneously direct all his force superhuman speed. When your partner claps,
in one direction hundreds of open your eyes and try to do exactly that. For
times during a fight, so he needs each rep, your partner should change the time
to work on explosive speed and he leaves before clapping.
power during training, says
DeGales trainer Jim McDonnell. DeGALE SAYS By thinking about speed before
But its not just about being you start punching youre priming your body to
physically explosive in go super-fast, and you can use this visualisation
order to make best use of technique in the ring. The randomness of your
Jamess naturally fast hand partners clapping keeps your reactions sharp.
and foot reaction, he has to
think fast. These drills force
him to do that.
Skipping intervals
3 Sets 6 Time 30sec
Warm up by skipping gently DeGALE SAYS Skipping improves
for 30 seconds. your timing, coordination and
Go hard for 20 seconds, foot speed. These intervals
swapping between crossovers, prepare me for the periods of
side swings and speed steps, then lower and higher aerobic intensity
skip gently for ten before taking a that happen in every round. The
30-second break. double- and triple-unders force
Once youre more con ident, add me to jump higher, training me
double- and triple-unders. to be more explosive.
Obstacle drills
2 Sets 3 Time 90sec
Scatter six pieces of kit on the Stay light on your feet and keep
loor over a 2x2m area. Get into changing the route you take
a boxing stance, then start around the pieces of kit.
moving around the obstacles,
bouncing on your toes all the time, DeGALE SAYS Developing
changing the direction you face quick, controlled footwork is vital
after every few bounces. for closing down an opponent.
Combat
sports
Bar rotations
Boxing power In a boxing stance, hold a bar
across the back of your shoulders.
Brace your core, then, leading
Its vital to do strength exercises with your left hand, twist your
that dont add bulk because body as far as you can to the left,
that would hinder mobility, pivoting on your feet.
says McDonnell. So we do high- Repeat to the right. Each twist
volume, low-weight drills. These should be fast but controlled.
work the whole body because
when you punch you transfer DeGALE SAYS Keeping your
power from your legs to your core, core braced forces your abs to
then out through your fists, so you transfer power between your
need whole-body strength. upper and lower body, which is
vital for punch strength.
Fist-less shadow boxing Medicine ball single-arm press

2 Sets 3 Time 1min 3 Sets 2 Reps 10 each arm
Get into a boxing stance DeGALE SAYS By limiting the Lie on the loor with your legs ball as you try to press it up.
with your ists held up to power you can generate from bent and your right hand on your
either side of your pchin. your arms, this exercise forces right knee. Hold a small medicine DeGALE SAYS The extra
Keeping your hands by you to use your hips and legs ball in your left hand, your arm resistance will help you make
your head, throw jabs, to drive your punches, which bent at 90 and palm facing up. big strength gains in your
uppercuts and hooks. makes them harder. Have a training partner stand pectorals, biceps and triceps.
above you and push down on the The result is powerful shots.

James DeGales Boxing Drills
Sweeping lunge
PART 3 1 Sets 3 Reps 10 each leg
Agility and From a boxing stance, bring your back
endurance leg forward and sink into a deep lunge,
sweeping your back hand forward at the
Agility drills are vital for same time so it almost touches the loor.
improving speed, movement Push off your front foot. Repeat on the
around the ring and power other side.
endurance, says McDonnell. A
boxer needs to be able to change DeGALE SAYS This strengthens the
direction quickly and be able to hams and glutes so you can keep bobbing
throw hard shots quickly. He also and weaving throughout a fight. The
needs to be able to take a serious sweeping adds instability, which helps
wallop and keep going. to improve your balance.
Bench jump combo

2 Sets 2 Time 1min
Straddle a bench, then jump
up, landing with both feet on to
the bench.
Drop your left foot back to the loor.
Hop over so your left foot is on
the bench and your right on the
loor, then jump up so both feet are
on the bench.
DeGALE SAYS Doing this as fast as

you can boosts strength endurance,
aerobic fitness and reaction speed.
Medicine ball
3 abs slam
Sets 3 Reps 15
Lie on the loor in a half crunch
with your ingers locked behind
your head and your legs bent.
Your partner should stand above
you holding a medicine ball.
Get him to throw the ball at
your stomach with moderate
force, catch it on the bounce and
then throw again. Keep your abs
braced throughout the move.
DeGALE SAYS Body blows are

often more damaging than head
shots. This will condition your
abs to cope with them.
Combat
sports
THROWING
FOR GOLD
Combining explosiveness,
endurance and an iron grip is the
key to being world class at judo.
Top British judoka Euan Burton
shares his training secrets
Euan Burton
Born 31st March 1979
Height 1.86m
Weight 81kg
ACHIEVEMENTS
2010, 2007 Bronze
medallist, world
championships

Euan Burtons Judo Drills
Plate lip
PART 1 1 Sets 2
Grip strength Reps as many as
possible in 60sec
Hold a plate between your
Dominating the fight for grips is ingers and thumb. Rubber
such a big part of the sport now, weight plates work best. Start
says Burton. If youre always with 5kg and work up.
fighting from a bad grip youre Flip the plate and catch
in trouble. Some guys will fight it. You can lip it from hand
from a grip that isnt ideal because to hand or alternate hands
theyre constantly working on between sets.
techniques that can compensate
for it. But as a general rule, if you BURTON SAYS This is great
win the grip fight, youre for your pinch grip, which
at a huge advantage. transfers really well to judo.
Plate grip Gi pull-up

2 farmers walk 3 Sets 3 Reps 10
Sets 3
Distance 10m Throw a judo uniform Add weight by holding
(gi) or a towel over a a plate or dumb-bell
Walk holding a weight pull-up bar. between your feet.
plate in each hand. Hold both ends of the
Keep your core braced gi or towel as you do pull- BURTON SAYS If your
throughout. ups. Remember: straight pull strength is good
arms at the bottom, head enough to get someone
BURTON SAYS If you as high as possible at off-balance, thats half
can use a heavy enough the top. the battle.
weight, youll be able to
feel this working your
legs and core as well as
your fingers.
Combat
sports
Zercher
PART 2 1 squat
Explosive Sets 3 Reps 5
strength Stand with your
feet slightly wider
Being explosive is huge in judo, than shoulder-width
says Burton. Youve got to be able apart and hold a
to go from being very relaxed into barbell in the crook
a throw as fast as possible. of your elbows.
Start the movement
by driving your hips
back, and squat down
until your upper thighs
are parallel to the
loor. Drive back up
through your heels.
BURTON SAYS
Im working on a
technique in which
I drop very low, so I
need to be able
to explode from a
really closed position.
Zercher squats
help this. Its also a
little bit easier on
your flexibility than
the back squat, if your
feet and ankles arent
that flexible.
Single-leg step-up/
2 good morning
Sets 3 Reps 5 each leg
With a barbell held in position
across your shoulders, step up onto
a box or bench. Raise your trailing
leg and push it out in front of you.
Now push your leg out behind
you and lean forward, as you would
if you were doing a good morning.
Finally, reverse the whole move
and step back down. Try this
move with an empty barbell
before you add weight.
BURTON SAYS This move is

about being able to maximise
the power you can generate
driving through your hips off
a single leg, but its also about
having control on one leg,
which is crucial for a lot of throws.

Euan Burtons Judo Drills
PART 3
Core work
Judo players get their core

strength from sparring and
sport-specific moves rather
than crunches. A strong core is
important, both for throwing and
avoiding being thrown,
says Burton. Its part of
everything you do.
Windscreen wipers
1 Sets 3 Reps 10
Hang from a pull-up bar or,
if you want a test of grip, a small
pair of towels.
Raise your legs, then lower them
to one side and then the other, like
a set of windscreen wipers.
BURTON SAYS This is quite an

advanced move. If its too hard at
first, just bend your legs.
Halo
2 Sets 3
Reps as many
as possible
in 30sec
Hold a weight plate
or kettlebell in both
hands, then move it
in a circular motion
around your head.
Change directions
after each circle.
BURTON SAYS
Not only will this
work your core in
an upright position,
itll work your
shoulders through
a wider range
of motion than
you can manage in
most moves.
Cycling
Cycling
Cycling

Introduction
PEDAL
POWER
Use cycling drills to speed up your itness progress
I
t seems hard to believe but,
until relatively recently, Britain
didnt have much of an Olympic
LEARN YOUR LINES
cycling pedigree. In fact, we What the coloured lines on a
didnt win a single gold medal velodrome mean
between a victory for Harry Ryan
and Thomas Lance in the 2km Light blue Cote dAzur
tandem in the 1920 Games and Chris Technically not part of the track, the blue band
Boardmans gold in the 1992 pursuit is used for getting riders on to the track and has a
(you can read Boardmans account shallower incline than the rest of the track.
of that victory on p148). Since then
weve bagged 11 more golds and have Black Datum line
become the team to beat, thanks to an This is 20cm above the blue band and is the
innovative and painstaking approach fastest route around the track. Its the line taken
to training lead by GB performance during all timed races and record attempts.
director Dave Brailsford. The GB team
now wants more success inside the Red Sprinters line
velodrome and on the road. This is 90cm above the black line. The area
between the black and the red zone is used in
Goldrush sprint races and the lead rider cannot be passed
This section contains drills and advice on the inside when between those lines.
from two of Britains best cyclists. Gold
medal winning track cyclist Ed Clancy Dark blue Stayers line
goes through some of the drills that This line should be at least 2.5m above the
have helped him win the team pursuit. inside of the track. During Madison races, team
Weve also got an exclusive interview events where riders take it in turns to race, the
with one of Britains most successful relief riders must stay above this line until their
ever Olympians, Bradley Wiggins. He partner links hands with them and throws them
has already won six medals and admits back into the race.
to being greedy for more.
Cy
Cycling
ycling
g
KING OF THE
ROAD AND
THE TRACK
Great Britain and Rapha team rider
Ed Clancy reveals the drills that
bagged him an Olympic gold
Ed Clancy
Born 12th March 1985
Height 1.86m
Weight 78kg
ACHIEVEMENTS
omnium, European
elite championships
team pursuit, Olympics
2008, 2007, 2005
Gold medallist, team
pursuit, world
championships

Ed Clancys Cycling Drills
PEDAL POWER
Do these drills to improve everything from intense
sprints to long-distance aerobic sessions
Peakpowersession blocks of 15 20 minutes and complete as
You can do this session on a turbo many blocks as you can.
trainer, on a track or on a road.
Start with your bike in the highest CLANCY SAYS You can make a turbo
gear possible. Pedal as hard as you can session more aerobic and less about lactic
a rate that, if sustained, would take you to acid tolerance by making the intervals longer.
the top of zone six (see below right) for 15 This session will develop the top end of your
seconds then rest for between three to ive aerobic capacity but wont give you the same
minutes. Do ive reps in total. aerobic buffering as the threshold session.
CLANCY SAYS It doesnt matter if Roadaerobicsession

your cadence is low. Youre going for Ride in zone one or two then do blocks of
maximum possible muscle recruitment. 30 minutes in zone three. Do three zone
Try not to swing around. Stay low, compact CLANCY SAYS The last four minutes three blocks in a session of about two-and-
and aerodynamic. If you whack it into a should make you feel like youre going into a a-half hours. You can gradually build up to
big gear from a standing start its basically dark place. Its as ugly as a session gets doing up to three hours in zone three.
weightlifting on a bike. but its useful. If you want to get the
most out of your training time, this is a CLANCY SAYS This is good for
Thresholdsession very high-quality session. general aerobic conditioning. You shouldnt
Do 15 seconds in zone six, then recover be dying at the end of your 30-minute
for 45 seconds at the top of zone three. Do Turboaerobicsession block. You can go out and enjoy it,
that for eight to ten minutes for one set, and Ride for one minute in zone ive then recover rather than sitting in a sweaty puddle
do three sets. for two minutes in zone three. Do that in on the turbo trainer.
IN THE ZONE
All Clancys training sessions are
done in target heart rate zones.
Calculate your maximum heart rate
to ind your own targets
Ride at 100 revolutions per minute, starting

in your lowest gear. Every two minutes, move
up a gear and get into as high a gear as
you can manage. When you can no longer
sustain the pace, measure your heart rate
thats your maximum heart rate.
ZONE 1 Up to 68%
ZONE 2 69% to 75%
ZONE 3 76% to 86%
ZONE 4 87% to 92%
ZONE 5 93% to 98%
ZONE 6 99% to 100%
Cy
Cycling
ycling
g
CHASING
THE DREAM
The three-time Olympic gold medallist Bradley Wiggins on his ambitions for 2012
and why the Tour de France will enhance his chances of glory in London
A
mong Britains impressive haul of 47 more success and looked elsewhere for that Willyouhavetoadjustyourtrainingto
medals at Beijing, 14 were won on a rather than just following one path. I realise Im beabletoperformwellinboth?
bike, and eight of those were gold. capable of something else now so Im chasing Well start throwing some extra things at the start
Two were thanks to Bradley Wiggins after that but also holding on to what Ive had. If of 2012. But the track training really complements
who brought home a bronze medal from his Im honest Im getting a bit greedy. I think thats the road in terms of endurance, and riding for
first Olympics in 2000, and then four years later just part of the motivation of the challenge to do three weeks really complements the track. Were
became the first Briton in 40 years to win two, seeing how far you can push yourself. very fortunate in that sense. Its not like Haile
three medals at one games. In the run Gebrselassie trying to be a 100m sprinter.
up to the 2012 Games hell be chasing In athletics terms, this is more like going
that elusive yellow jersey, but that from the marathon to the 5,000m.
doesnt mean the Olympic champion
has given up on striking gold again. Whatsyournutritionstrategy?
My nutritionist Nigel Mitchell keeps me
AfterBritainsbestyearforcycling. in shape but weve learned from plenty
Arewesettodominatetheworld? of mistakes. After the Olympics in Athens
I think we already are. We have been I had a lot more upper-body bulk and I
for a few years on the track but were tried to burn that muscle off for the road
starting to do that on the road. Its been a in the space of six days. I was eating
constant progression since 2000 when 600 calories a day and training two
Jason Queally won gold [in the mens 1km hours daily, putting myself in a catabolic
time trial] in Sydney and we keep getting state that meant my body was eating
stronger. I cant see it slowing down. away muscle. Six hundred calories a
day is really not a lot it was horrible. I
HowhasBritishcyclingchanged was wrecked at the end of it. I lost a bit
sincetheSydneyGames? of muscle but as soon as I used those
Massively. British cycling is huge now muscles again it all returned. That was
compared to what it was then. In terms of part of the experimental years. Learning
the number of people involved across the from that has helped me in the long run.
board, not just in one event, it has just got
stronger. As well as on the track, the road Isthereaspecificgoalforyouon
[cyclists] are performing well, likewise with theroadandtrackin2012?
the BMX and the mountain bike. Weve all got our individual goals.
What the overall team goal is I dont know.
In2012youllalsobecompetingin
theTourdeFrance.Doesthismean
If Im honest Im getting a bit For me its to be up there in the Tour de
France, although what up there is I still
moretoyouthantheOlympics? greedy. Thats just part of the dont know exactly. We all want to win
The Olympics will always be special bike races but its not as simple as that
to me because its where I started and motivation, seeing how far for something like the Tour. For Team
where Ive had most of my success. As GB my goal is to win gold at the
Ive switched to the road Ive wanted you can push yourself Olympics without doubt.

Bradley Wiggins
Bradley
Wiggins
Born 28th April 1980
Height 1.90m
Weight 69kg
ACHIEVEMENTS
4km individual
pursuit, Olympics
team pursuit, Olympics
Triathlon
Triathlon

Introduction
MULTISPORT
MASTERCLASS
Use world-class training methods to smash your personal best
T
here are few sports level with hundreds of events
in which Britain can
justifiably claim to
taking place around the UK.
TRI ING TIMES
lead the world, but Tritraining
Heres the length of an
triathlon is one of them. Twenty years ago, triathlon often
We currently have several attracted athletes who hadnt Olympic distance triathlon,
triathlon world champions. We quite made it to the top in single and the time it took the 2008
have the Olympic distance discipline sport. Now, however, champion, Jan Frodeno from
world champion in Alistair were seeing a generation of Germany, to complete them.
Brownlee (whos training drills triathletes, such as the Brownlee
are outlined on the next page), brothers, who have trained Swim1,500m; 18min 14sec
the world sprint triathlon speci ically for the event. Its an T1 26sec
champion in Jonathan Brownlee endurance sport so the aim is
(Alistairs younger brother) and to build strength without adding Bike40km; 59min 1sec
the womens Olympic distance bulk. But to be good at triathlon T2 26sec
world champion, Helen Jenkins. you also need the explosive
We also have arguably the strength to put in a burst of pace Run10km; 30min 46sec
worlds most impressive female to overtake a rival or cover a
athlete in Chrissie Wellington, a break on the bike. Follow
four-time world champion at the Alistair Brownlees drills Totaltime 1hr 48min 53sec
Ironman distance. The sport has and youll develop all of
also exploded at an age group those qualities.
Triathlon
Alistair
Brownlee
Born 23rd April 1988
Height 1.76m
Weight 62kg
ACHIEVEMENTS
2011, 2009 World
triathlon champion
2008 Under-23 world
triathlon champion
2006 Junior world
triathlon champion
TRIPLE
CROWN
Follow this workout from
world triathlon champion
Alistair Brownlee to make
next season your best ever

Alistair Brownlees Triathlon Drills
Workout for triathlon strength and stability
Hang split snatch Front squat to

1 Sets 4 Reps 4 2 box jump
Sets 4 Reps 4
Start with the bar hanging down,
holding it just at the top of your Perform a front squat by resting
thighs with your knees slightly bent. the bar on the front of your shoulders
Pull the bar up explosively, then with your elbows high.
catch it with arms straight by sinking Secure the bar, then immediately do
into a lunge. a box jump onto a knee-high box.
Bring your feet together then reset
and repeat the move. BROWNLEE SAYS The front squat is
good for your quads and hip flexors.
BROWNLEE SAYS This focuses on Because it tires your legs out before
the eccentric muscle contraction and you do the jump, it prepares you for
needs to be done quickly. going from the bike to run.
Overhead barbell lunge Squat jump

3 Sets 2 Reps 8 each side 4 Sets 4 Reps 4
Start with the barbell overhead BROWNLEE SAYS Holding the Rest the bar across your BROWNLEE SAYS This move
and your core braced. barbell overhead increases the shoulders and look straight ahead. combines squat strength,
Take a big step forwards and stability element. If you have Sink down into a squat, then which is good for cycling, with
sink down until your knees are weak hips and glutes this move push explosively through your the explosive power you need
both bent at 90. helps you run when youre tired heels to jump. for running.
Push through your front foot after the bike. As you land, sink into a squat
to return to the start. to repeat the move.
Triathlon
Workout for triathlon strength and stability

Triceps extension Erector spinae hold
each side
Lie on a bench with your torso BROWNLEE SAYS This engages
Start with the dumb-bell hanging over one end. your glutes, lower back and
behind your head, then Get a partner to hold your hamstrings, and it is vital to
straighten your arm to press ankles, then raise your torso have those muscles switched
the weight overhead. and hold that position for on for running.
a count of two.
BROWNLEE SAYS You need
strong triceps for the swim its
particularly important for the
pull phase of the swim stroke.
Single-leg
8 bounds
Sets 2 Reps 10
each side
Mark out a 20m-
long space then
bound across it, taking
off and landing
on the same foot.
Once you have
completed ten bounds,
turn back and repeat
the move on your
other leg.
BROWNLEE SAYS
This action is like
Isometric cycle crunch
7 Sets 2 Reps to failure
accentuated running.
When you take off and
land on the same foot
Lie on a mat and perform an BROWNLEE SAYS In triathlon it stabilises both your
oblique crunch with one hand at training you spend a lot of time knee and your ankle.
your temple and the opposite leg running, which taxes your hip
straight out in front of you. flexors. This move helps stabilise
Hold that position for as long your hips.
as possible then repeat on the
opposite side.

Alistair Brownlees Triathlon Drills
PERFECT BIKE MOUNT

World triathlon champion Alistair Brownlee on getting o f to a lier on the bike
STEP 1 Run with the bike
Hold the seat in the hand that allows you
to run the fastest, says Brownlee. You
need a fairly firm grip in case you have
to change direction. In the 2008 London STEP 2 Prepare to jump on
Triathlon people were falling all over the Move your hands to the bars two or
place in the bike transition. three strides before you jump on,
says Brownlee. If your right hand is
on the seat, put your left hand on the
left handlebar, let go with your right
hand for a split second, then grab the
bars with both hands. I find on the
hoods of the handlebars is best, but
do whatever gives you control.
or for
ssador
e is an ambassador
ambassad
ssad Adidas
didass
for Adida
Adida
STEP 3 The jump
amba
Make sure the bike is upright when you
jump, says Brownlee. You want to take
off with the leg thats furthest away from
wnlee
Brownlee
Brownle
wnle
the bike, so if the bike is on your right-
hand side take off with your left leg. Lift
tair Bro
your right leg as it goes around the back
Alistair
Miless Alis
of the saddle while your left leg comes in
towards the bike.
aphy Tom Mile
STEP 4 Start to pedal

Aim to land on your backside or on the
Photography
tography
inside of your thigh, says Brownlee.

Photogr
togr
The next thing is to put your feet on

not in your shoes, which should be
ey Pho
attached to your pedals. Usually you

Lipsey
Wordss Jon Lips
pedal for a bit until the race is stable,

then slip your feet into your shoes.
Word
Triathlon
HIT NEW
HEIGHTS
To keep improving your performance, you need to strive to reach new levels of
itness. Test yourself against former world triathlon champion Tim Don
W
hether youre an elite-level true whatever your discipline or race distance. You can
athlete or a club runner, the key never afford to rest on your laurels. Even world record
to staying motivated and feeling holders want to chip away at their best ever efforts. You cant slack
positive is to keep improving Pushing yourself hard in training so you can push
your race performance and moving higher yourself even harder in races is the only way to maintain off you must
and higher in the finishing positions. improvement. And who doesnt want to inish fast?
If youre going to hit your training targets, you cant So here are some pretty good benchmarks for you strive to get
slack off you must strive to get itter and faster, says to measure your performance against theyre my
elite triathlete Tim Don. Only through sustained effort personal best times for 1,500m swimming, 40km cycle tter and faster
will you be able to tap into your reserves as your
competitors are starting to run on empty, and this holds
and 10km run. And Ive got some useful target times
and tips to help you get faster for each one as well. constantly
YOUR TARGET IS
The goals you should aim for in each discipline and how to achieve them
1,500m pool swim 40km bike
Tim Dons PB 17min 9sec Tim Dons PB 55min 43sec
Excellent 25min Excellent 1hr

Good 30min Good 1hr 10m
Average 40min Average 1hr 20m
With swimming it is definitely is already pretty good, then Cycling speed is about power at its lowest point, your heel
worth investing a few quid for you should bear this in mind: and efficiency, says Don. The should rest on it with only a very
a one-on-one session with a dont get hung up on using quickest way to get faster is to slight bend in your knee; keep
good coach, says Don. You your legs. They account for as ensure your bike is properly your upper body relaxed while
may need only one hour little as ten per cent of forward set up to suit your body. If you your legs pump and dont sway
with them to eliminate any movement. Keep your legs close are unsure go to a specialist from side to side; keep cadence
fundamental flaws in your together and as straight as you cycle shop, but there are some between 90 and 100rpm; get
technique that could be costing can and focus on rotating your key things that anyone can do clipless pedals because youll
you minutes, let alone seconds. torso effectively for maximum at home to make sure theyre instantly go faster; and go easy
If youre confident your form efficiency through each stroke. cycling efficiently. With the pedal on the brakes.

Tim Dons Triathlon Tips
10km run
Tim Dons PB 28min 56sec*
Excellent 40min
*road race
Good 45min
Average 50min
The only way to improve your

10km time is to train outside of
your comfort zone whether
its intervals, hill runs or race
pace sessions, says Don. This is
the only guaranteed method to
improve your speed endurance
levels so you can kick on in the
race when the going gets tough.
Id even advise doing some
off-road or cross-country races
and some half-marathons to
improve your leg strength,
cardiovascular system and
break up the boredom of
doing short, all-out sessions.
The most important thing
with all of these tips is that
theyre not just something to try
once. Keep at it and your fitness,
and times, will keep improving.
Gymnastics
Gy
Gymnastics
ymnastics

Introduction
RING
MASTERS
Use bodyweight moves to build a gymnasts body
G
ymnastics is a sport where Britain has Their events are all about controlling bodyweight,
come from nowhere to produce a crop of which means that a lot of their training is done using
medal hopefuls. Dominating the mens bodyweight alone. Thats particularly useful for anyone
evens are 22-year-old Louis Smith and who wants to train at home and doesnt have much kit
21-year-old Dan Keatings and you can follow drills because as this sport proves you dont need to have lots
from both athletes on the following pages. of fancy kit to build an incredible body.
JOY OF SIX
Heres whats involved in the half-dozen all-around disciplines
In the all-around finals chain of circular and pendulum Floorexercise
(abbreviated AA), the gymnasts type swings, double leg circles, Performed on a 12x12m
are individual competitors and scissor movements and undercuts sprung floor, gymnasts
perform on all six apparatus. using all parts of the horse, must touch each corner once
Their scores from all six events finishing with a dismount. and show a personal touch
are added together and the of expression in combining
gymnasts with the three Parallelbars somersaults, twists, leaps for
highest totals are awarded Gymnasts travel along between 60 70 seconds.
all-around medals. Only two and work both above
gymnasts from each country may and below bars just wider than Horizontalhighbar
advance to the all-around finals. shoulder-width apart, executing The bar must not
swings, balances, static strength be touched by the
Vault holds and releases. gymnasts body and should
A gymnast sprints demonstrate changes in grip,
down a 25m runway, Rings movements forward and
leaping from a spring board hands Arguably the most backward, plus release and
first towards the vault and popping physically demanding re-grasp of the bar, finished
off into a series of rotations event. Rings are suspended with a spectacular dismount.
finishing in a controlled landing. 2.8m above the floor and
gymnasts must perform static
Pommelhorse strength moves and a dynamic
The routine should be display while preventing the
a smooth continuous rings from swinging.
Gy
Gymnastics
ymnastics
Daniel
Keatings
Born 4th January 1990
Height 1.71m
Weight 66kg
ACHIEVEMENTS
2010 Gold medallist
(pommel horse), silver
medallist (team
competition), European
championships
2009 Silver
medallist (all-around
competition), world
championships
HORSE
POWER
Build strength and agility with Daniel
Keatingss tough bodyweight drills

Daniel Keatingss Gymnastics Drills
Parallel press-up
Explosive Using a set of parallettes
power press-up bars will do at
a push set them roughly
Well do about an hour and a half shoulder-width apart.
of conditioning in total each day, Start with your hands between
on top of specific training on the them and do an explosive press-
apparatus, says Keatings. Power is up, landing with your hands on
one of the most important things the bars. Do another press-up and
to train, because every discipline land with your hands outside the
has an explosive element. bars. Now go back to the bars,
then back to the centre. Thats
four press-ups and one rep.
KEATINGS SAYS This builds

explosive power but also
coordination you have to get
used to catching those bars.
Muscle-up
2 Sets 2 Reps 5
Start by hanging from
a set of rings with a high
grip the heel of your
palms should be resting
on the rings.
Perform an explosive
pull-up and, as your chest
passes the rings, transition
into a dip to push yourself
above them. Driving your
chest forward will help.
KEATINGS SAYS Some

people do this with a
leg swing but youll get
stronger if you make the
technique clean. You
wouldnt swing your legs
in a gymnastics routine.
Gy
Gymnastics
ymnastics
Straight arm hop

Strength Start in a press-up position with
endurance your hands on a platform roughly
10cm off the ground.
You dont need much cardio to get Keeping your elbows locked,
through a minute-long routine, use your wrists and shoulders
says Keatings. But you do need to to bounce down to the ground
have the strength to get through and then quickly back to the
every move. We train twice a day platform. This isnt a press-up.
and well generally fit some of If you get really con ident, try it
these conditioning moves in after with elevated feet.
each session. They also include
a bit of skill work. KEATINGS SAYS This builds
strength in your wrists and
shoulders lots of gymnastic
moves involve catching yourself
on straight arms.
Dish rock
2 Sets 2 Reps 20
Form a dish shape by bending KEATINGS SAYS You need to
slightly at the waist, and hold it as get used to holding this shape
you rock backwards and forwards. and keeping a strong core while
Stay solid and pivot on your youre tumbling.
lower back.
Front raise
3 Sets 3 Reps 10
With a weight plate held in are not using your lower back.
both hands, explosively raise it
above your head. KEATINGS SAYS Gymnastics is
Dont try and rock backwards about opening and closing your
to make the move easier stand shoulders quickly, so well do
against a wall or bench so you these quite explosively.

Daniel Keatingss Gymnastics Drills
Gym ball
PART 3 1 rollout
Core strength Sets 3 Reps 12
Support yourself in a
press-up position with your
Keeping a tight core is crucial in shins on a gym ball. Keep
gymnastics, says Keatings. It will your body in a straight line
give you more spring when youre and your core tight.
tumbling. We dont really do sit- Keeping your hands in
ups instead, we do moves that the same place, roll yourself
emphasise keeping everything backwards until the ball is
rigid. Even a solid handstand will under your hips. Use your
work your core harder than a shoulders to pull yourself
sit-up. Well throw in these moves back to the start position.
whenever we can as a warm-up,
or to finish a session. KEATINGS SAYS This is
about keeping a strong core,
which is important on the
bars and in floorwork.
Gym ball bridge

2 Sets 3 Reps 12
Lie on your shoulders
with both feet on a gym ball.
Bridge up as explosively as
possible, and repeat.
KEATINGS SAYS This works

on your glutes and core stability
in the opposite direction from
the rollouts.
Gy
Gymnastics
ymnastics
Workout for gymnastics strength
SPRING 1 Dish rock
INTO
Sets 3 Reps 8
Lie lat, arms and legs
extended, then crunch your
ACTION
arms and legs up and lock
them into position.
Rock your weight
backwards and forwards
onto your hips and then
your shoulders.
Britains Olympic medallist Louis Smith Hold the rocker
demonstrates the moves that will help position for eight
seconds at the end.
you build an awesome physique
SMITH SAYS This
combination move
trains the core with its
static hold aspect and
then targets the abs with
the rocking motion for a
strong midsection.
Louis Smith
Born 22nd April 1989
Height 1.79m
Handstand dip
Weight 76kg
ACHIEVEMENTS 2 Sets 2 Reps 10 rst set, 7 second set
2008 Bronze
medallist (pommel Ask a training partner to assist SMITH SAYS A great exercise
horse), Olympics you into a handstand and to hold for conditioning your biceps and
2006 Gold medallist, your ankles during the move. triceps dynamically while keeping
Commonwealth games Lock your core to maintain your your balance in an inverted
2004, 2006 European body shape and bend your elbows position. You can build up to it
junior champion to lower down. with easier versions, placing your
Lean your body to balance your feet at various inclines rather than
weight, but dont bend at the hips. in a handstand.

Louis Smiths Gymnastics Drills
Rebound jumps
3 Sets 6 Reps 3
Set three benches or markers Land on two feet,
with enough distance between bending your knees, then
to allow a two-footed leap. explode immediately into
Bend your knees and swing the next jump.
your arms back before doing a
two-footed take-off. When you SMITH SAYS This plyometric
jump, bring your arms up and drill gives legs dynamic spring
knees in to your chest. essential for tumbling skills.
Jump and squat

4 Sets 3 Reps 8
From standing, bend you go into the
your knees and explode next jump.
into a forward jump,
going for length rather SMITH SAYS When you
than height. land after jumping from
Bend your knees as you the pommel horse it has
land and then continue to be with no discernable
this into a squat with movement, so this
thighs parallel to the loor, exercise is great. Its also
and hold for one second. good for improving knee
Drive back up and fully stability and helping
engage your glutes as to prevent injury.
Straight-arm lift
5 Sets 3 Reps 10
Winger
Holding a dumb-bell in each
hand, lie back and take the arch
SMITH SAYS This develops static
strength in your arms, allowing 6 Sets 3 Reps 5
out of your lower back by lifting you to shift position on the rings
your head slightly. and keep his arms straight on the Do a pull-up until your upper SMITH SAYS Both the pectorals
Keeping your arms straight, lift other apparatus. arms are parallel to the bar. and the upper back muscles
them up towards the ceiling, palms Keeping your upper arms level, will be specifically targeted by
facing upwards. move your body forwards and this move, which combines
Pause for one second and lower, backwards quickly. isometric and dynamic elements
maintaining tension in your arms. Maintain the tension in your for overall strength.
upper body to stay up near the bar.
Legends
SOLIDGOLD
PERFORMANCES
Home athletes competing in the Olympics
will have the chance to secure their status
as British sporting legends. But how do
you win a gold medal and whats it like
to perform with the hopes of the nation
resting on your well-trained shoulders?
Five athletes speak about the
success they achieved on
the biggest stage.
Olympic
legends
STEVE
REDGRAVE
Britains greatest ever Olympian has won
more gold medals than anyone else
A

nyone who sees me go What made you so good?
anywhere near a boat At the start of my career I had a belief
again, ever, youve got my that I could be one of the worlds best than in the 1970s and 1980s. The training
permission to shoot me. rowers. There wasnt a lot of evidence isnt that much different but there is
Thats what a breathless Redgrave said behind that but I went into my career an overall ethos that every aspect is
moments after chalking up Olympic gold with this belief that I could win races and important. Now athletes are preparing a
BORN
number four in 1996 and its an insight that carries you a long way. Then after lot more off the water.
22nd March 1962
into the physical demands of what he that irst Olympic gold, I knew I could do
OLYMPIC MEDALS
Gold coxed four,
calls a purely itness sport. Thankfully it and you think, why cant I do it again? Would you do anything to change
1984 Los Angeles no one took him literally, and he was But you have to reinvent yourself every the way you trained?
Gold coxless pair,
back in an Olympic inal four years later time because staying at the same level Id have liked to have learned from older
1988 Seoul as part of a coxless four that included isnt going to be good enough to win. athletes about how theyd been able to
Gold coxless pair,
Matthew Pinsent, James Cracknell and improve, but there used to be a culture of
1992 Barcelona Tim Foster. Their boat beat Italy by Did you train harder or smarter than people keeping their cards close to their
Gold coxless pair, just 0.38 seconds, prompting a tearful the competition? chest. I was seen as a threat to some
1996 Atlanta Pinsent to clamber over Foster and Maybe a bit of both. We did train hard. of the older people on the team rather
Gold coxless four, embrace Britains only ive-time gold The old British way of doing it was than someone to whom they could give
2000 Sydney medal winner. short, sharp, very intensive. There were a helping hand. Thats changed; now
Bronze coxed pair, rumours that the East Germans were theres more of a team ethic.
1988 Seoul Which of your victories was the putting in extra hours after training and
most significant? you thought, how could they do that How important was your
The last one has got to be the de ining without being fatigued all the time? But partnership with Matthew Pinsent?
one. It was the one that captured the they would train at a lower intensity. Its not just a partnership;. You become
publics imagination. I remember going When I started doing more volume a very close unit. Matt and I spent at
to a speaking engagement soon after thats when the results started coming lot of time together before Atlanta and
the games. I walked into the room and but I still had the mentality of keeping wed be aware when the other one was
there was a standing ovation. I thought, the intensity. So I was doing more maybe struggling a little bit with nerves,
somebody important must have walked volume and more intensity than the so wed change the conversation away
in and looked round to see who it was. East Germans. Thats what helped me from racing and towards something
And it was me. That was weird. leapfrog over some of the other nations. more lighthearted.
Did all the victories feel similar? What has been biggest change to the Whatadvicewouldyougivetoan
Pretty similar. The irst one was just relief sport since you competed? athletetakingpartin2012?
because we became favourites two More time in the boat, more time training The closer you get the more nerve
months beforehand so there was a lot of and a much more professional attitude wracking it becomes. But you need
pressure. Then in Sydney, your nerves. You need
even though Id already the adrenaline pumping.
won four gold medals, if We did train hard. The old It can feel horrible but
I hadnt been successful, the butter lies in your
thats how Id have been British way of doing it was stomach can be an
perceived good career advantage, not
but failed at the end. short, sharp, very intensive a disadvantage.

Olympic
legends
SEB COE
Britains most successful Olympic middle distance
runner now heads the 2012 organising team
C
oe entered the 1980 twofold, irstly because its hard work are still friends of mine from
Moscow Olympics as the and secondly theres relief that you Los Angeles. Some of the strongest
800m world record holder havent let down your friends and family. friendships are made in sport.
but in the final he left
himself with a lot of ground to make Whats the key to Olympic success? What makes a great Olympian?
up in the home straight. Its about maintaining extraordinary Nothing in sport happens overnight. And
BORN
He tried to kick for the front but had levels of focus for when it matters, then there are days when you just do things
29th September 1956
to settle for silver behind his ierce rival being able to switch off, and then switch that you have to do. Im not going to tell
OLYMPIC MEDALS
Steve Ovett. A few days later the pair on again. The inal is an extraordinary you that every training session is a joy.
Gold 1,500m,
1980 Moscow met again in the inal of the 1,500m, a moment but you think of it as a Road work at 6.30am, when you can
Gold 1,500m,
distance over which Ovett had been campaign. In Los Angeles I had seven hardly move your hands because its so
1984 Los Angeles undefeated for three years. This time Coe races in nine days. Its a war of attrition. cold, that isnt an enjoyable experience
Silver 800m,
judged his pace perfectly, storming to You prepare, you get though and then but its what you have to go through if
1980 Moscow the front on the inal bend to win his irst do the same thing the next day. In an you want to win medals.
Silver 800m, gold at a major championship. Olympic competition youre buying
1984 Los Angeles After suffering from a career your ticket station to station. What advice would you have to
threatening illness in 1983 Coe won athletes competing in 2012?
silver again in the 800m at the 1984 Los How did you cope with the pressure My advice to athletes competing in
Angeles Olympics. In the 1,500m inal of the Olympics? London given that the village is so
I was at my most con ident, mentally, accessible and is next to the park is to
when I knew that physically I was in stay in the village. In Los Angeles, a lot of
The overwhelming feeling fantastic shape. So I think that mental
strength comes from the knowledge
the athletes stayed out. A lot of my main
competitors stayed in hotels. But I stayed
when you win is not Im that physically youve left no stone
unturned in training. I never inished the
in the village with Daley [Thompson]
and we always look back on that as the
Olympic champion. Its relief hardest race feeling even three quarters
as tired as I did from the average training
smartest thing we did. I had the food.
I had the transport system. I had the
session, and I think thats important. That management. If I came back from a race
the young British runner Steve Cram, gives you mental strength. that ended late and needed a massage I
who was the reigning world champion at could still get one at two in the morning.
that distance, was breathing down Coes What made you better than
neck with 200m to go. Cram pushed everyone else? Whats the difference between
his team-mate all the way but it was Coe It think it probably had a lot to do the Olympics and other
who crossed the line in new world record with the genetic lottery of life. I had a major competitions?
time of 3.32.53. Hes since experienced a great coach and I think I was able to Theyre different planets. If you were to
different Olympic success as head of the focus. And I enjoyed what I did. I wasnt say to an athlete, Im going to give you
London 2012 bid, and is chairman of the dragged into track and ield. I think thats the opportunity to compete in a world
Games organising committee. important. You cant force kids to do championship and an Olympic games,
something they dont want to do. but you can only win one of them,
What are your defining moments of which will it be? I can guarantee that
your victories? Whats the atmosphere like in 100 times out of 100 that athlete will say
The overwhelming feeling when you the village? the Olympic games because it has the
inish is not, thats fantastic, Ive become Fantastic. Ive got friends I met in the cachet. Mentally and physically its
an Olympic champion, its thank God Ive village, both inside the British team the toughest environment to navigate
got through it. Its relief. And the relief is and outside of the British team who your way through.

Olympic
legends
LINFORD
CHRISTIE
Britains fastest ever man over 100m on why he knew he was going to win gold
C
hristie crossed the line in knew I could have gone past him at any Usain [Bolt] didnt even go into the 9.60s.
third place in the 100m final time in the race. He just went straight to 9.58. A long
at the 1988 Olympics but was time ago someone asked me how fast I
upgraded to a silver medal Having won silver in Seoul, did you think man will go and I said 9.5 seconds.
behind Carl Lewis after Canadian Ben feel under pressure in Barcelona? People thought I was a quack back then.
Johnson was disqualified for doping. I never really felt pressure. Pressure is
BORN He followed that up by running the something you put on yourself or you Can it go lower?
2nd April 1960 anchor leg in the 4x100m relay inal, in allow other people to put on you. I just I think it can. I think Usain will take it
OLYMPIC MEDALS which the GB team came second. tried to go out there and enjoy it and I down a little bit. And once he has done
Gold 100m, Four years later in Barcelona, Christies always felt that I could do whatever it that, people will think, right, this is what
1992 Barcelona main threat was another American the would take to win the race. we have to do to be in with a chance
Silver 100m, former world record holder, Leroy Burrell. of winning a medal. Theyll up their
1988 Seoul He was seven years younger than How do the Olympics differ from training and up their games. It used
Silver 4x100m relay, Christie and the fastest man in the inal world championships? to be that running sub-ten was a peak
1988 Seoul but it was the Briton who got out of the Its the Olympic title that everyone performance. Now you run 9.9 seconds
blocks irst. Burrell couldnt claw his way wants. You can win everything else but and you wont even make the inal of the
back into the race and Christie stormed if you havent got an Olympic title youre Olympics because there are so many
home to win in 9.97. not really recognised as one of the people running quickly.
Since retiring from competition greats. But I actually enjoyed my world
Christie has become a coach, and is championship victory [in 1993] more What advice would you give to
training Olympic hopefuls such as than the Olympics because it was a athletes competing in 2012?
100m runner Mark Lewis-Francis. tougher race and I had to run 9.87 to win Once you make the inal, all the sheets
[a British record that still stands]. are wiped clean. You have to think that
Whats your defining memory of the you can do it. Dont worry about the time
final in 1992? Whats the atmosphere like in the people are running before they get to
I knew I was going to win. I beat Leroy Olympic village? you. Worry about the time they do when
Burrell in the semi- inals and he was the The atmosphere is great. Once the guy they race against you.
guy who I thought was going to be my says on your marks, then everything
main rival. From the way we both ran I goes quiet but until that time, Id be Follow Linford Christie on Twitter at @
having a laugh. It kept me relaxed. Some ChristieLinford.
athletes start thinking about the race
days before but thats just a waste
of adrenaline and nervous energy
that you could use during the race.
Its the Olympic
How has the sport changed since
you were running? title everyone
The biggest change is that people
are running faster. The world wants. Without it
record hasnt just been shaved, it
has been chopped up. In my day, youre not really
someone would run 9.93, then 9.91
then 9.90. It just came down in bits. But one of the greats
Olympic
legends
CHRIS
BOARDMAN
His gold at Barcelona in 1992 paved the
way for future British cycling success
W
hile he was progressing things getting in the way. Its a rather
through the rounds of negative outlook but it was effective.
the individual time trial, I wasnt trying
a 4km track event, at the Were you nervous?
1992 Olympics, Boardman received Being able to cope with the enormity to win an Olympic
less attention than his Lotus-designed of the situation is very important. You
BORN
26th August 1968 uni-axle SuperBike. So distinct was can have the best physical capability in gold medal, just
OLYMPIC MEDALS
Gold individual pursuit,
the bike that some commentators
suggested it was the futuristic carbon-
the world but if you cant put it down at
a given moment then youre not going be as good as
1992 Barcelona
Bronze 52km time trial,
ibre frame, rather than the man riding
it, that was responsible for the Britons
to maximise your potential. The way to
learn how to do that, for most people, is I could be
1996 Atlanta speed. But Boardmans performance in to fail. You learn from that failure.
the inal was so immense that the man Have you always been meticulous in
he beat, German rider Jens Lehmann, How did you deal with the pressure? your approach to preparation?
was in no doubt about what was behind A good friend of mine, a psychologist Yeah. Im fascinated by detail and
the result. People say, was it the bike or called John Sire, sat with me the hour understanding how things work. And
was it the man? Lehmann said after the before the inal. He said, what is it that then trying to improve it and examining
race. I can tell you it was the man. scares you? What is it that worries you? results. The common terminology is
We talked through lots of stuff and in the called re lective practise.
Whats your defining memory of end I said, sod it. Im just going to be as
your victory? good as I can be and see where itll get Would you change anything about
Its a blur, really. I was an unemployed me. He just looked at me and smiled, in the way you trained?
carpenter from Hoylake and before the that way psychologists do. He had given I should have addressed the
inal I knew that the next four and half me that anchoring thought. A good psychological side of it more deeply
minutes could change my life. So there psychologist doesnt tell you anything, because I tended to avoid threats. I
was an immense sense of relief to have but they do ask the right questions. never really focused on winning road
not screwed it up. races because I couldnt control all the
Whats the key to Olympic success? variables. That was quite a sad approach,
Did you enjoy it? You can have the best physical capability really. There were missed opportunities
No. Not me. Im sure there are people in the world but if you cant put it down because I only looked for the threats
with a different mental approach but Im at a given moment then youre not going rather than the opportunities. Learning
afraid Im a fear of failure kind of person. I to maximise your potential. I boiled it to have a more positive attitude would
look for the threats down to not trying to win an Olympic be the one thing Id change.
and put all my gold medal, just trying to be as good
energy into as I could be. If you try to win a medal, What advice would you give to an
stopping there are a lot of things that can happen athlete competing in London 2012?
those on the other side of the track that are I would ask them a question that would
outside your control. get them to focus on what they can do,
rather than the things that scare them.
Whats the atmosphere in the Thats what was done for me and it was
athletes village like? a fantastic, insightful thing that John Sire
Great fun for those who have inished. did getting me to focus on something
But for those who are still competing its that I could hang on to, no matter how
like a large-scale dentists waiting room. much stress there was.

Olympic
legends
JONATHAN
EDWARDS
The man who won triple jump gold in Sydney
was so good that his world record still stands
I
n the second round of the How did coming second in Atlanta Id have jumped any differently,
1995 world championships in affect your approach to Sydney? I think my gut feeling would be
Gothenburg, Sweden, Edwards In Atlanta I was under pressure, I was no. Physically, I was capable of doing it.
hopped, skipped and jumped an the red-hot favourite and the Olympic So had I not had that faith I would have
incredible 18.29m to set a new triple games was a new experience. When I done it in a different way. But that said, it
jump world record. That leap made got to Sydney there was no negative helped me no end. Bluntly, it worked.
BORN
him favourite to win Olympic gold in hangover from thinking that I was the
10th May 1966
Atlanta the following year, where he favourite in 1996 and I messed it up. What was the key to your victory
OLYMPIC MEDALS
Gold triple jump,
produced a jump of 17.88. Unfortunately, This was my last chance to win at the in Sydney?
2000 Sydney the American Kenny Harrison was also Olympics. Having broken the world I was in good shape. Theres no amount
Silver triple jump,
on form and jumped 18.09m, leaving record and become world champion of mental preparation or wanting to win
1996 Atlanta Edwards with a silver medal. Four years there was a lot of pressure to round my that can disguise the fact that youre
later in Sydney, at his last Olympic career off in what felt like the right way. not in the best of shape. I managed
games, he was in second place after two my way through the competition well,
rounds and it looked as though he might How did that pressure affect you? considering there was so much else
again miss out again on gold. Then in the I was never the most positive thinker going on in the stadium. I got a decent
third round he managed a jump of 17.71m leading up to a competition. Id have all jump out in the 3rd round. I was jumping
shorter than in Atlanta but the longest sorts of doubts, fears and insecurities. last so I had a chance to respond to
jump of the competition. Since hanging But I learned over the years that they whatever anybody else was doing.
up his spikes Edwards has become an didnt really affect my performance so
athletics commentator for the BBC. I didnt get too worked up about the Did you know you would win?
fact that I didnt feel con ident. Between I didnt know. I knew I could win because
What was your defining memory jumps I didnt sit or lie. I just paced. I was at my best I was better than anyone
from your victory in Sydney? full of nervous energy. I might watch else. But I had lost an Olympic inal and
My de ining memory from that day was what other competitors were doing but two world championship inals since
watching Cathy Freeman [the Australian mostly I was just preparing, but not in a breaking the world record, so I knew that
400m runner] win, rather than me particularly structured way. being able to win and winning were two
winning. I think everyone that night felt very different things.
like a bit of a sideshow. How did you deal with pressure?
I had a good team around me. And back Has the event moved on?
Did that make it more special? then my faith was very important to There are a number of mens ield event
In some ways it was less, because I didnt me. It gave me a framework for dealing records from the 1990s that arent being
get as much attention. But then the fact with winning and losing and a sense of challenged: mens long jump, mens
that I competed on magic Monday, perspective. It wasnt all about being the javelin, mens high jump, my triple jump
probably more people do remember it. best triple jumper in the world. It was record. So you could say that, in some
about using my talent because it was respects, the event hasnt moved on.
something that God had given to me.
I knew that being able to Would not having a belief in God
Who do you think will win the triple
jump in London?
win and winning were two have affected your performances? At this stage, [British triple jumper]
It would certainly have felt different, Phillips Idowu. But I might yet
very different things without a Christian faith. As to whether change my prediction.

Watchtheaction
Watchthe
action
Athletics
Where Olympic Stadium
Olympic Park (track, ield
and combined events);
The Mall (road events)
When Friday 3rd August
Sunday 12th August
Medal events 47
Athletes 2,000

2012 Venues
Archery Badminton
Where Lords Where Wembley
Cricket Ground Arena
When Friday 27th July When Saturday
Friday 3rd August 28th July Sunday
Medal events 4 5th August
Athletes 128 (64 men, Medal events 5
64 women) Athletes 172
Basketball Beach volleyball Boxing

Where Basketball Arena, Where Horse Where ExCeL
Olympic Park; North Guards Parade When Saturday 28th July
Greenwich Arena When Saturday 28th July Sunday 12th August
When Saturday 28th July Thursday 9th August Medal events 13
Sunday 12th August Medal events 2 Athletes 286 (250 men,
Medal events 2 Athletes 96 (48 men, 48 36 women)
Athletes 288 (144 men, women; 2 x 24 teams)
144 women, 2 x 12 teams)
Canoe sprint Cycling, BMX Cycling,

Where Eton Dorney Where BMX Track, mountain bike
When Monday 6th August Olympic Park Where Hadleigh
Saturday 11th August When Wednesday 8 Farm, Essex
Medals events 12 Friday 10 August When Saturday 11th
Athletes 248 Medal events 2 Sunday 12th August
Athletes 48 Medal events 2
Athletes 80 (50 men,
30 women)
Canoe Slalom
Where Lee Valley White
Water Centre
When Sunday 29th July
Thursday 2nd August
Medal Events 4
Athletes 82
Watchthe
action
Diving
Where Aquatics Centre,
Olympic Park
When Sunday 29th July
Saturday 11th August
Medal events 8
68 women)
Cycling, track Equestrian Equestrian

Where Velodrome dressage eventing
When Thursday 2nd Where Greenwich Park Where Greenwich Park
Tuesday 7th August When Thursday 2nd When Saturday 28th July
Medal events 10 Thursday 9th August Tuesday 31st July
Athletes 188 (104 men, Medal Events 2 Medal events 2
84 women) Athletes 50 Athletes 75
Equestrian Fencing Gymnastics

jumping Where ExCeL rhythmic
Where Greenwich Park When Saturday 28th July Where Wembley Arena
When Saturday 4th Sunday 5th August When Thursday 9th
Wednesday 8th August Medal events 10 August Sun 12th August
Medal events 2 Athletes 212 Medal events 2
Athletes 75 Athletes 96 (all women)
Football
Where City of Coventry Stadium
(Coventry), Hampden Park (Glasgow),
Millennium Stadium (Cardiff), Old
Trafford (Manchester), St James Park
(Newcastle), Wembley Stadium
When Wednesday 25th July
Saturday 11th August
Medal events 2
Athletes 504 (288 men, 216 women;
16 mens teams, 12 womens teams)

2012 Venues
Cycling, road
Where The Mall (road
race); Hampton Court
Palace (time trial)
When Saturday 28th July
Wednesday 1st August
Medal events 4
67 women)
Watchthe
action
Gymnastics,
artistic
Where North
Greenwich Arena
Tuesday 7th August
Medal events 14
98 women)

2012 Venues
Gymnastics Judo Hockey

trampoline Where ExCeL Where Hockey Centre,
Where North When Saturday 28th July Olympic Park
Greenwich Arena Friday 3rd August When Sunday 29th July
When Friday 3rd August Medal Events 14 Saturday 11th August
Saturday 4th August Athletes 386 Medal events 2
Medal events 2 Athletes 384 (192 men,
Athletes 32 192 women; 2 x 12 teams)
Handball
Where Handball Arena and
Basketball Arena, Olympic Park
Sunday 12th August
Medal events 2
168 women; 2 x 12 teams)
Modern Rowing Sailing

pentathlon Where Eton Dorney Venue Weymouth Bay
Where Handball Arena, When Saturday 28th July and Portland Harbour
Aquatics Centre, Sunday 4th August Dates: Sunday 29th July
Greenwich Park Medal events 14 Saturday 11th August
When Saturday 11th Athletes 550 (353 men, Medal events 10
August Sun 12th August 197 women) Athletes 380 (237 men,
Medal events 2 143 women)
36 women)
Swimming
Where Aquatics Centre,
Olympic Park (pool events);
Hyde Park (marathon
swimming, 10km)
Friday 10th August
Medal events 34
Athletes 950
Watchthe
action
Shooting Tae kwon do

Where The Royal Where ExCeL
Artillery Barracks When Wednesday 8th August
When Saturday 28th July Saturday 11th August
Monday 6th August Medal events 8
Medal events 15 Athletes 128 (64 men,
Athletes 390 64 women)
Synchronised Table tennis Tennis

swimming Where ExCeL Where Wimbledon
Where Aquatics Centre When Saturday 28th July When Saturday 28th July
Olympic Park Wednesday 8th August Sunday 5th August
When Sunday 5th August Medal events 4 Medal events 5
Friday 10th August Athletes 172 (86 men, Athletes 172 (86 men,
Medal events 2 86 women) 86 women)
Athletes 104 (all women)
Water polo Volleyball Wrestling

Where Water Polo Arena, Where Earls Court Where ExCeL
Olympic Park When Saturday 28th July When Sunday 5th August
When Sunday 29th July Sunday 12th August Sunday 12th August
Sunday 12th August Medal events 2 Medal events 18
Medal events 2 Athletes 288 (144 men, Athletes 344 (272 men,
Athletes 260 (156 men, 144 women; 2 x 12 teams) 72 women)
104 women)
Triathlon
Where Hyde Park
When Saturday 4th
August and
Tuesday 7th August
Medal events 2
55 women)

2012 Venues
Weightlifting
Where ExCeL
Tuesday 7th August
Medal events 15
104 women)
magazine 101
pro exercises
shown in
detail
TRAIN LIKE AN
OLYMPIAN
I
Training Olympic Lifting Athletics Dai Greenes Hurdle Drills
basics
f you want a body worthy

Round the
PART 1 1
TAKE A
clock
CLEAN AND JERK Foot and

calf stability
Sets 2
Reps until fatigue
RUNNING
Stand on one foot and use
Learn to lift heavier with this classic technique A vital part of hurdling is landing the other one to touch the
of a medal, you need to use

The drop Recovery Dip and drive Split and recover without a wobble. The biggest numbers on an imaginary
4 5 6 7
JUMP
Start position Pull to knees Pull to hips and jerk set force applied is at the point of clock face around you.
1 Start with your feet hip-width apart 2 Pull the bar up in a smooth movement at 3 Stand up straight so you rise up
The key to executing
this part of the move is to make Stand up straight without
Dip steadily by bending
your knees but make sure its fast
Drop underneath the
bar into an overhead split squat. contact and people often
forget that, says Greene.
As you warm-up, touch
further away and lower
and your knees lared towards your elbows. a pace that maintains the tightness of the back but on to your toes. At this point your arms sure you have momentum from locking out your knees and hips. enough to create a bounce in a Make sure you really bend
Grip the bar just wider than shoulder- still generates good speed. Allow the bar to travel should still be straight. the hip extension. Lower your elbows until they very shallow and upright squat. your back knee and come up Everyone builds up their your centre of gravity to
width apart. straight up, keeping it close to your legs. Make sure your shoulders are still in Bend your elbows, allowing are directly under the bar then Jump up on to your toes on to your back toes. glutes and hamstrings, but make the exercise harder.
strengthening your feet to
Keep your back lat, your shoulders over The initial pull should get you into a position front of the bar and try to kick the bar them to rotate behind the body. take a deep breath. explosively. For extra stability, turn in
this guide. Its packed with

take the impact is essential. GREENE SAYS Dont
the bar, your knees in front of the bar with the
bar pressed into your shins.
that looks like a Romanian deadlift, legs straight
but still soft at the knee.
with the top of your thighs. At the same time, lift your knees
so your feet leave the loor
Make sure your weight is on
your heels.
the front foot slightly.
Stand up, without locking out
A combination of speed, endurance make this easy on yourself
Keep your head up, looking straight Make sure that the shoulders are over the then stamp your feet into a squat STEP 6 your knees and hips, before and seriously powerful calves is go for the difficult
numbers and keep
ahead, take a deep breath and take the
tension of the bar.
bar at all times.
STEP 4
position with your feet just over
hip-width apart.
lowering the bar to prepare for
the next rep.
the key to 400m hurdling success. going until youre tired.
STEP 3
Allow the bar to land on World champion Dai Greene explains
STEP 2
how he gets in winning shape
expert training plans from

the shoulders with the elbow
STEP 1 pushed high.
GB athletes who will be going for

gold at the 2012 Olympics. There
STEP 5
Toe tap Band stability

2 Sets 3 3 swing
STEP 7 Reps until fatigue Sets 3
Reps until fatigue
are exclusive workouts and tips

Bounce up and down on your
Dai Greene toes, making sure you just move With a resistance band around
Born 11th April 1986 vertically without letting your feet one ankle and the other end
Height 1.86m move forwards. If the move feels secured, move your foot laterally,
Weight 70kg easy, youre doing it wrong. then turn 90 and repeat.
From Felinfoel Build up to holding a weight Do the move in all four ranges
ACHIEVEMENTS plate above your head, keeping of motion before changing legs.
from sportsmen including world

2011 Gold your back straight to emphasise
medallist, world your posture. GREENE SAYS Lots of my
championships team-mates will say, thats
2010 Gold GREENE SAYS This isnt as easy easy, but then theyll find
medallist, European as it looks. It took me six weeks they cant do this at all.
championships of doing this every day to start
doing it with a weight. Your feet
champion hurdler Dai Greene,

shouldnt be going forwards or
backwards, just up and down.
56 Train Like An Olympian mensfitness.co.uk 57

multiple Olympic medallist Bradley

Gymnastic
Gymnastics Daniel Keatings Gymnastics Drills Training
basics
Workout Kit Wiggins and current triathlon
world champion Alistair Brownlee.
Parallel press-up
BUILD YOUR OWN HOME GYM
GET INTO GEAR
Daniel Explosive Using a set of parallettes
Keatings power press-up bars will do at
Get this sporty home set-up for less than 90
Born 4th January 1990 a push set them roughly
Follow their programmes and get

Height 1.71m Well do about an hour and a half shoulder-width apart.
Weight 66kg of conditioning in total each day, Start with your hands between
ACHIEVEMENTS
36 13
on top of specific training on the them and do an explosive press- Gymnastic ProPower
2010 Gold medallist apparatus, says Keatings. Power is up, landing with your hands on Getting the right gear will help you perform like an elite athlete Rings ChinningBar
(pommel horse), silver one of the most important things the bars. Do another press-up and Theres a reason why elite If you were going to keep only
medallist (team to train, because every discipline land with your hands outside the gymnasts have incredible one piece of workout kit in
competition), European has an explosive element. bars. Now go back to the bars,
26 AdidasLondon
24 AdidasLondon2012Shorts physiques. Its because they the house, a pull-up bar would
into the best shape of your life.

championships then back to the centre. Thats 2012 These multi-purpose shorts are ideal for a spend a lot of their time training be the sensible option you can
2009 Silver four press-ups and one rep. PerformanceT-shirt variety of sporting activities. An elasticated waistband difficult bodyweight moves train pushing moves without
medallist (all-around This lightweight training shirt is provides a comfortable fit, while the use of ClimaCool, on rings. You can secure them kit, but theres really no way
competition), world KEATINGS SAYS This builds great for running, gym sessions heat-reactive fabric on the legs ensures that you stay around your pull-up bar and to hit your biceps and back
championships explosive power but also and a variety of sports. Under cooler and drier for longer. theyre portable enough to take without something to hang
coordination you have to get arm panels use ClimaCool adidas.com to the park. A set of rings will from. This screw-in version is
used to catching those bars. technology to improve make almost any bodyweight a cheap, solid option.
breathability and keep you dry, move harder and add a huge argos.co.uk
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Muscle-up
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Start by hanging from

a set of rings with a high
grip the heel of your
palms should be resting
on the rings. 30 Strength Shop
Kettlebell16kg 9 Anti-Burst
Gym Ball
HORSE
Perform an explosive
You might outgrow a set of Even if you cant leave an
pull-up and, as your chest
passes the rings, transition
into a dip to push yourself
65 Adidas
Adizero
dumb-bells in a matter of
months, but a 16kg kettlebell will
inflated gym ball in your
bachelor pad/studio flat, they
POWER
above them. Driving your F50Trainer last your whole training career take minutes to inflate and even
chest forward will help. This trainer has a minimalist you simply get more reps less to pack away. Theyll also
design and EVA outsole to keep with less rest as you improve. give you more core training
KEATINGS SAYS Some it fast and light. The mixed fabric Theres no point saving a couple options than any other bit of kit,
people do this with a upper and external heel counter of pounds and smashing your along with the glute-ham raise
leg swing but youll get provide plenty of flexibility and forearm every time you snatch surprisingly good at building
durability too, making this shoe it get a competition model. your deadlift.
Build strength and agility with Daniel stronger if you make the
technique clean. You a staple for anyones kit bag. strengthshop.co.uk amazon.co.uk
Keatings tough bodyweight drills wouldnt swing your legs adidas.com
in a gymnastics routine.

Training
basics
Sports Nutrition Cycling Ed Clancys Cycling Drills GAIN MUSCLE
THE NEW
RULES OF FOOD
KING OF THE
ROAD AND
PEDAL POWER
Do these drills to improve everything from intense
sprints to long-distance aerobic sessions
AND BURN FAT
RULE 1 THE TRACK
Peakpowersession blocks of 15 20 minutes and complete as
You can do this session on a turbo many blocks as you can.
trainer, on a track or on a road.
GREEN IS EAT FOR PRO

Start with your bike in the highest CLANCY SAYS You can make a turbo
Eating properly shouldnt take a diploma, so weve simpli ied gear possible. Pedal as hard as you can session more aerobic and less about lactic
everything you need to know into seven simple rules Great Britain and Rapha team rider
a rate that, if sustained, would take you to acid tolerance by making the intervals longer.
the top of zone six (see below right) for 15 This session will develop the top end of your
W
hat you eat is every bit as and other nasty health problems. If Ed Clancy reveals the drills that seconds then rest for between three to ive
minutes. Do ive reps in total.
aerobic capacity but wont give you the same
aerobic buffering as the threshold session.
GOOD
important to your fitness as youre going to eat carbohydrate, make
what you do in the gym, but sure its more nutritious carbohydrate with bagged him an Olympic gold
every week different fad diets slower sugar release, which is almost every CLANCY SAYS It doesnt matter if Roadaerobicsession
PERFORMANCE
your cadence is low. Youre going for Ride in zone one or two then do blocks of
and scare stories hit the news, making it
impossible to work out which bits of advice
vegetable apart from the potato.
Its also an oversimpli ication to put fruit and
Ed Clancy maximum possible muscle recruitment. 30 minutes in zone three. Do three zone
are right. Its easy to justify bad choices after vegetables together, as the FSA plate does. Yes, much you can digest at one sitting, a 2009 study Born 12th March 1985 Try not to swing around. Stay low, compact CLANCY SAYS The last four minutes three blocks in a session of about two-and-
all, scientists and nutritionists are constantly theyre both good for you, but theyre radically from Canadas McMaster University found that Height 1.86m and aerodynamic. If you whack it into a should make you feel like youre going into a a-half hours. You can gradually build up to
changing their minds, right? Wrong. different nutritionally. If youre getting your ive a increasing protein intake per meal only increased Weight 78kg big gear from a standing start its basically dark place. Its as ugly as a session gets doing up to three hours in zone three.
Those in the know agree on what you should day from fruit alone, then the fructose will send protein synthesis (raised the amount the body ACHIEVEMENTS weightlifting on a bike. but its useful. If you want to get the
be putting in your mouth and whats more, its your blood sugar levels crazy throughout the day. could use) up to a dose of roughly 20 grams 2011 Gold medallist, most out of your training time, this is a CLANCY SAYS This is good for
much simpler than youd expect. Here, weve Remember youd have to eat half a kilo of though the study focused speci ically on egg omnium, European Thresholdsession very high-quality session. general aerobic conditioning. You shouldnt
distilled that collective wisdom into seven asparagus to ingest the same amount of carbs proteins, so others might behave differently. elite championships Do 15 seconds in zone six, then recover be dying at the end of your 30-minute
rules simple enough to scribble on a postcard. as you get in a single wholemeal pitta bread. So what does this boil down to when youre 2008 Gold medallist, for 45 seconds at the top of zone three. Do Turboaerobicsession block. You can go out and enjoy it,
Memorise them, take them shopping or stick making your dinner? Stick to a two-to-one ratio of team pursuit, Olympics that for eight to ten minutes for one set, and Ride for one minute in zone ive then recover rather than sitting in a sweaty puddle
them on the fridge and tuck in. BITE SIZEDSUMMARYMake vegetables the vegetables to protein in every meal, by sight. 2008, 2007, 2005 do three sets. for two minutes in zone three. Do that in on the turbo trainer.
foundation of your diet, along with two pieces Gold medallist, team
RULE ONE of fruit a day. Vary them as much as you can. BITE SIZEDSUMMARYIts almost impossible pursuit, world
GREEN IS GOOD to eat too much protein, although you championships
RULE TWO
TRAINING TIPS
Were starting with this because it could de ine
how you think about the rest of your diet: theres EAT PROTEIN WITH
could easily not be getting enough. Eat it
with every meal. IN THE ZONE
no such thing as too much veg, especially if EVERYTHING All Clancys training sessions are
youre talking about vegetables grown above Sooner or later, youll run into someone at the RULE THREE done in target heart rate zones.
ground. Regardless of what else youre eating, gym, office or all-you-can-eat buffet who raises DONT FEAR FAT Calculate your maximum heart rate
your plate should be about half-full of them. an eyebrow at the amount of protein youre Although most of us know that eating some fat to ind your own targets
The Food Standards Agencys eatwell plate, ingesting. Some may even tell you con idently is essential to a healthy diet, its all too easy to
which has replaced the traditional that it can be bad for your health. make a mental connection between eating fat Ride at 100 revolutions per minute, starting
food pyramid as the government- Heres the truth: the only and getting fat, so you end up simply skipping it. in your lowest gear. Every two minutes, move
FROM TOP GB
endorsed illustration of what studies that have ever Trouble is, that usually means eating something up a gear and get into as high a gear as
to eat, suggests that roughly suggested that protein can thats worse for you. you can manage. When you can no longer
a third of your diet should cause kidney problems were One possible issue the FSA has with fat is that sustain the pace, measure your heart rate
come from fruit and veg. But done on people with pre-existing its more calori ic (nine per gram, compared to thats your maximum heart rate.
it also suggests that another kidney problems. The studies around four for carbohydrates andprotein) so
third should be made up of showing that its harmful to anyone if youre worried about your weight one of the ZONE 1 Up to 68%
bread, rice, potatoes and other else simply dont exist. keys is to eat foods that are genuinely satisfying
ZONE 2 69% to 75%
starchy foods. This is not the way to a hard, lean When you eat a high-protein diet, youre because youll eat less of them, which youll
STARS
body, because the fundamental problem with generally less hungry, eat less and lose weight often do with fat. You also want to avoid spikes in ZONE 3 76% to 86%
starchy carbohydrates is they cause sudden and as a result. So whats the right amount? insulin, which is what youre going to get if youre
ZONE 4 87% to 92%
prolonged rises in blood sugar, which is known to Estimates vary from one to four grams per kilo eating carbs instead.
provoke a slew of biochemical imbalances that of bodyweight, per day, but most nutritionists Although some recent studies have suggested ZONE 5 93% to 98%
predispose you to weight gain, type 2 diabetes agree that two grams is the minimum. As for how that the link between saturated fats and heart ZONE 6 99% to 100%

9.99

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Combat sports 100

104 Olympic legends 140

8 Train Like An Olympian

WNBF World Champion

...trust & rely on

Sophie Hitchon Alison Waters Nadia Williams

Why are these Great Britain athletes

Going for gold

routine from Britains best judo player, Euan Burton. He

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WHY YOU NEED

16 Train Like An Olympian

18 Train Like An Olympian

GET INTO GEAR

20 Train Like An Olympian

BUILD YOUR OWN HOME GYM

DYNAMIC STRETCHES 10 reps of each

22 Train Like An Olympian

Your warm-up should start

Alternating split Squat to

STATIC STRETCHES hold each for 20-30 seconds

24 Train Like An Olympian

Stretching improves blood

10 Chest Press your

26 Train Like An Olympian

KNOW YOUR MUSCLES

Jargon buster 16 16 Gastrocnemius

28 Train Like An Olympian

As soon as you lift a weight,

32 Train Like An Olympianz

34 Train Like An Olympian

Deadlift Shoulder press

HOW? Rest the bar on your shoulders then

Bench press Bent-over row

HOW? Lie on the bench HOW? Unlock your

36 Train Like An Olympian

CLEAN AND JERK

38 Train Like An Olympian

The drop Recovery Dip and drive Split and recover

a muscle and cardio workout leave the floor.

40 Train Like An Olympian

Inverted shoulder press

Lunge rotation Twisting knee raise

42 Train Like An Olympian

44 Train Like An Olympian

GET FIT FOR A 10K

6 Rest Rest Threshold run Rest Rest 10 15min easy jog

48 Train Like An Olympian

Only eat food that once grew

50 Train Like An Olympian

54 Olympic Training Guide

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