Wednesday, 9 July 2008

Industrial Strength London

With Commander in Chief, Jonathan Lewis, going AWOL to deliver physiotherapy at the Wimbledon Tennis Tournament, it was left to a few good men to remain steadfast, and brave the torrential down pour for the recent installment of Industrial Strength London.

Date: Saturday 5th July
Time: 10am - 12pm
Location: Wandsworth Common, London, England

Well, as you can see by the pictures, the weather cleared up and we got down and dirty. This session focused on agility, speed, balance and strength. After a dynamic warm up led by myself, James Bower took the lead with some sprint agility drills laced with bear crawls, which were challenging, but good fun. We continued with some plyometric bounding and vaults, followed by a hearty dose of pull up variations ala 'Bartendaz' style (check these guys out on youtube they are awesome) with everyone throwing something into the mix. To finish us off (literally) we ended up with a personal favourite of mine, bungee cord sprints followed by slap press ups. Job done, we cooled down and stretched out, ready for the rest of the day.

Here's what we got up to in detail;

Warm up: Joint mobility followed by multidirectional runs and bear crawls.

Agility sprints:
Box run: run up, side step across, run backwards, side step across.
(Perform same but as bear crawl)
'M' run: run up, run backwards to middle, run back up,
run backwards to last cone.
(Perform same but as bear crawl)

Plyometric Bounding
over hurdles followed by cat crawl along balance beam x 4-5 reps

Pull Ups: Pull up variations including side to side, pull up and leg raise, circular pull ups, backwards and forwards. 6-8 sets of 4-6 reps.

Bungee cord sprints followed by 10 hand slap push ups x 3.

Cool Down and Stretching.

Thank you to Neil, Tim, and Peter for rocking up and getting stuck in. For more details about London's only 'not for profit' strength training club, check out

1 comment:

Anonymous said...

Thanks Cj for keeping the flag flying for effective and satisfying training. Looks like I missed a good one! Will see you in Dartford when Industrial Strength goes to Kent on August 17th.