Training Summary - 23/9/09

Due to the small turnout the previous week, I decided to go through body shots again, so that more members could get to learn the new technique. The strength & conditioning exercises we did before that:

1. Spider crawls (upper body and core)
2. Squats (legs)

The squats proved challenging for all of us. The boys did three sets with decreasing reps of 50, 40 and 30. The girls really struggled with this, only managing 10 reps for the last set. Even without weights, bodyweight squats are beneficial in training the lower body. Without weights, there will naturally be more emphasis on muscular endurance as opposed to strength. However, bodyweight squats are an opportunity for us to perfect our form before we take on heavy loads that could potentially cause injury.

After we were done with the body shots, I got the boys to do 3 x 1-minute rounds on the kick shield, with a 30-second break between rounds. This was a first for some and I tried to make sure that they kept their workrate sufficiently intense for that short period. As always, it's easy to start dropping your hands when tired so I let them know whenever they did that. The girls finished with a half tabata (four sets instead of eight). Burpees never fail to do the job. Props to Tim for giving it a go as well!