David Scarborough

Thank you for all the great feed back and help John, i am finally understanding the program builder….

Amazing programs everyone, here is mine…It would be to sell with minor changes made with or without support.

This program is for the beginner/ novice exercise enthusiast who values their health, wellness, feeling good and wants to sustain and increase their movement abilities for as long as possible as they age. It has lots of moment variability and covers the 4Q. The program has enough consistency to ensure results while having enough variety to keep you interested.

It is for those of you who enjoy variety, have no injuries and have been working out regularly for at least 1 month with some exercise guidance.

All the workouts are based on total body Tri-sets (mini circuits) to make the most of your time, allowing you to increase the overall productivity of your workouts. Whilst one group of muscles are working other groups are resting reducing the rest time needed between exercises. This also gives a cardiovascular conditioning effect and is highly metabolic in nature, helping your body to burn more fat and increase your overall fitness.

The exercises chosen are to help with every day tasks and strengthen some key areas used in every day for things like lifting and shifting, pushing and pulling and getting up and down from the floor.

People that will benefit from this program are, those who spend long days in a seated position, play recreational sports at low level, want to move more freely whilst doing the things they enjoy for longer, and would like to increase their exercise enjoyment and adherence.

It features:
-Muscular strength endurance, helping you to build some workout capacity and increase your bodies ability to resist fatigue in squatting, pushing and pulling movements.
-Movement strength endurance, training strength in various movement patterns, directions and body positions, helping you build an all-around stronger, more adaptable body capable of performing at a higher level in any environment, giving you the physical freedom to take on all of life’s challenges without feeling like you are going to break.
-7 Step activation protocols to improve your stability, balance and develop better control of your movements, which will increase your exercise effectiveness over time and promote better recovery from your workouts.
-Optional low intensity cardio day, of bike, run, row and elliptical machine to improve your aerobic capacity, increase your enjoyment and take the strain off of your joints. If you need to take an extra day rest from the program, then miss this day out until you feel you can do more.
-A mobility day focussing on some key areas of your body, such as the feet, ankles, hips and upper back to loosen you up and reduce the aching in your joints.
-A scheduled rest day or family day, to help you recover from a tough week, watch a comedy, go for a walk, read some books, book a massage.
-Each week strength endurance and movement strength endurance has optional progression of increasing the number of sets per exercise.
-Weeks 3 and 4 introduce you to some power development, essential as we age we loose power and our bodies ability to produce force quickly. These are optional and replace the low intensity cardio days with some simple to perform power exercises. It is important not to skip ahead to these and to strengthen and condition your body for at least two weeks before hand.

I have tried to take all the amazing information over the last 10 weeks overloaded in my brain onto paper, I have and am loving this course….

28 Day Successful Aging Program For The Beginner/ Novice

Thanks for the great feed back. I am not sure I fully understand but here goes;

I have sunday’s as a complete rest day, I would have to lose a days training to have another full days rest between strength and thai boxing and I like to workout monday-friday.

Rotational Split Jump is a plyo drill, not acceleration?

I have around one hour for gym time, so the end warm down is very quick as we have to be out with the new regulations, so I have 2 work in days to assist with my recovery, usually I would do longer cool down and stretching but can’t just now, maybe do some at home after?

Thanks John, as Covid has now changed gym time to a strict hour, most of prep is just a round shadow boxing and no cool down as next group is coming in and we have to exit back door sharpish so from what I have learned so far from this course i have just added a couple of SMUR and Excitation drills before pads and shower once home with some breathing exercises. Its definitely helping me feel better during the session. What level you boxing at? any Thai/Kickboxing?

This power session is designed for the aging Thai Boxer that has lost some power and speed due to getting older. This session uses unloaded drills and easy to perform exercises. The exercises chosen are mainly for the lower body and incorporate similar foot positions found in training sessions and combat and develops movement control needed to be able to preform at a high level.

Thai boxers need good acceleration in advancing and retreating as well as changing levels to avoid strikes and hip control to block leg kicks with their shins.

It requires no equipment and can be performed anywhere.

Power, speed and control for aging Thai Boxers

Hi guys, this session is for my current client

Lara is 50, has been working out for two years. She has no injuries, sufferers from Vertigo and tight hips, difficulty in lunging, we have already progressed to unassisted. She is a keen runner and wants to do the Marathon in October this year. Lara spends most of her day seated behind the computer. She likes variation in her training and exercises.

This lower body circuit is designed to enhance her variable strength around her lunge pattern and mobilise her stiff hips after being seated most of the day designed to be completed it twice per week on non-consecutive days. The outcome is to help her become a stronger and more stable runner.

4Q Fundamental strength block lower body circuit for running

Hi Everyone,

This 7 step warm up is for the T-Spine as majority of my clients have issues in this areas due to prolonged seating and this would be mainly used for an upper body biased day.

Thanks

7 Step Prep for Thoracic Spine A – IoM Program Builder (instituteofmotion.com)

Here is my T-Spine Mobility Block for Boxing

This mobility block can be used before your workout and on the days in-between as active rest days.
This is to increase the mobility of your spine and promote back health, helping to reduce stress and promote better movement around the neck and shoulders that is reduced due to the forward posture commonly found in boxing positions.

I have chosen these exercises specifically to to move the upper body away from the position boxers included myself spend a long time in and develop kyphosis which I have found personally has reduced my overhead loaded movements.

I have also been working out how to edit my videos, be kind, its a work in progress and limited space….

Thanks

T-Spine Mobility for Boxing

Hi guys,

What  time are your webinars for London, UK, Greenwich mean time please?

Thanks David