Grocott's Mail
    Facebook Twitter Instagram
    Thursday, July 17
    Facebook Twitter Instagram
    Grocott's Mail
    • NEWS
      • Courts & Crime
      • Features
      • Politics
      • People
      • Health & Well-being
    • SPORT
      • News
      • Results
      • Sports Diary
      • Club Contacts
      • Columns
      • Sport Galleries
      • Sport Videos
    • OPINION
      • Election Connection
      • Makana Voices
      • Deur ‘n Gekleurde Bril
      • Newtown… Old Eyes
      • Incisive View
      • Your Say
    • CUE
      • Cue Archives
    • ARTSLIFE
      • Makana Sharp!
      • Visual Art
      • Literature
      • Food
      • Festivals
      • Community Arts
      • Going Places
    • OUR TOWN
      • What’s on
      • Spiritual
      • Emergency & Well-being
      • Covid-19
      • Safety
      • Civic
      • Municipality
      • Weather
      • Properties
        • Grahamstown Properties
      • Your Town, Our Town
    • OUTSIDE
      • Enviro News
      • Gardening
      • Farming
      • Science
      • Conservation
      • Motoring
      • Pets/Animals
    • ECONOMIX
      • Business News
      • Entrepreneurship
      • Personal Finance
    • EDUCATION
      • Education NEWS
      • Education OUR TOWN
      • Education INFO
    • EDITORIAL
    Grocott's Mail
    You are at:Home»SPORT»Club Contacts»GBS Mountain Drive training programme – Week 1
    Club Contacts

    GBS Mountain Drive training programme – Week 1

    Stephen Kisbey-GreenBy Stephen Kisbey-GreenMay 13, 2019No Comments2 Mins Read
    Facebook Twitter Pinterest LinkedIn Tumblr Email

    Strength training:

    This is designed by Rose Palmer, of CrossFit Grahamstown, as a beginner’s do-at-home strengthening programme to supplement your running training. There are two sessions a week which should be done at least 1 day apart, for example on Tuesdays and Fridays. The focus is on building strength in your glutes, hips and core. Please feel free to contact Palmer, by either emailing info@crossfitgrahamstown.co.za or contacting 072 185 3070, with any questions. All of these exercises should be done with correct technique and loading, and it is highly beneficial to work with a qualified coach. For clarification on an exercise, Google can also be used.

    Week 1, Session 1:

    A: two rounds: 10 bird dogs per side, 10 dying bugs per side.

    B: 3 rounds of the following with minimal rest between:

    30 second side plank per side*, 20 glute bridges

    *if you cannot hold for 30 seconds then accumulate 30 seconds in as few sets as possible

    Keep your tummy tight and your ribs locked down in the glute bridges

    C: 3 rounds of the following with minimal rest between:

    20 squats, 20 crunches

    D: 2 rounds

    20 Side-Lying Leg Raise per leg

    10 calf raises off a step

    Week 1, Session 2:

    A: 3 rounds of the following with minimal rest between:

    30 second side plank per side*, 20 glute bridges

    *if you cannot hold for 30 seconds then accumulate 30 seconds in as few sets as possible

    Keep your tummy tight and your ribs locked down in the glute bridges

    B: 3 rounds of the following with minimal rest between:

    30 reverse lunges, 1 minute plank

    C: 2 rounds:

    10 broad jumps (jump as FAR as you can, land softly)

    20 side crunches

    For those wanting to train at CrossFit, they would need to sign up for the gym, which would cost R375 per month. You would then have access to the space from 9am to 5pm.

    Running fitness:

    For the first week of training, start by running for 20 minutes on a relatively flat, circular route. Starting off with a non-stop 20-minute run will set a good benchmark for your fitness and provide a solid starting point for the rest of the 15-week training programme.

    Previous ArticlePlatinum Jubilee for Carinus art auction
    Next Article IMbongi endayifumana eziweni
    Stephen Kisbey-Green
    • Website

    Young and up-and-coming sports reporter with a passion for rugby and cricket. Born and raised in Boksburg, Gauteng, I came to Grahamstown (Makhanda) to learn the journalism trade, and improve all round.

    Comments are closed.

    Code of Ethics and Conduct
    GROCOTT’S SUBSCRIPTION
    RMR
    Listen to RMR


    Humans of Makhanda

    Humans of Makhanda

    Weather    |     About     |     Advertise     |     Subscribe     |     Contact     |     Support Grocott’s Mail

    © 2025 Maintained by School of Journalism & Media Studies.

    Type above and press Enter to search. Press Esc to cancel.