FK.DW 010709

So here it is, the inaugural FK.UK Daily Workout. Hopefully you are all as excited to do these workouts as we are to create them.

The first week is taken up by testing protocols to give you (and us) a good baseline from which to gauge scaling and to give you some numbers to aim to beat as you improve in your training. Detailed instructions can be found in an earlier post (here) so it is strongly suggested you read that before commencing.

Buy In

General warm-up followed by warm-up sets of the exercises below

Strength/Skill

Back Squat Single Rep Max testing

Press Single Rep Max testing

Conditioning

For time

Run 400m

30 Pull-Ups

40 Press-Ups

50 Squats

60 Sit-ups

Run 400m

The idea of this one is to induce a change in muscular endurance in addition to any metabolic conditioning effect. To that end, you want the workout to take between 7 and 10 minutes to complete so scale the reps on the calisthenics accordingly so you finish within that domain.

Cash-Out

Dot drills - Hopscotch x 4, hopscotch with twist x 4, skier x 4

(examples of the above dot drills can be found here (link is safe for work/family. A simple Dot board can be drawn on the floor using chalk or marked out with tape)

Post weights, times and any comments or questions to the discussion topic found here.

Have fun!

Testing Protocols

To kick off the FK Daily Workout (FK.DW) we will be running some tests to determine max strength for specific lifts. The protocols for this vary depending on your experience as a lifter. Whilst we want to use your single rep maximum numbers for scaling, in some cases it is dangerous and downright irresponsible to test for these using the absolute method.

Test method 1 (novice lifters/those lifting for less than 1 year)

1: Perform any required warm-up sets.

2: Estimate your 5 rep max lift and perform 3 reps at that weight

3: Add weight as required perform 3 more reps

4: Repeat steps 2 and 3 until you cannot perform 3 reps at the current weight

5: If you fail at a set you may repeat the attempt at that weight 2 more times. If you fail, take the last weight at which three good reps were achieved and note it. If you achieve the weight on a subsequent attempt you may attempt a higher weight or you can use the last weight as your 3 rep max.

6: Use the 1 RM calculator found here to determine your 1 Rep max for the lift (link is safe for work and home)

Test Method 2 (Intermediate/Advanced lifters)

1: Perform any required warm-up sets.

2: Estimate your 3 rep max lift and perform 1 rep at that weight

3: Add weight as required perform 1 more reps

4: Repeat steps 2 and 3 until you cannot perform a single rep at the current weight

5: If you fail at a set you may repeat the attempt at that weight 2 more times. If you fail, take the last weight at which the last good rep was achieved and note it. If you achieve the weight on a subsequent attempt you may attempt a higher weight or you can use the last weight as your 1 rep max.

Body Weight Exercise protocols

Body weight exercises are tested on a single attempt, no rest method to muscular failure. Any prolonged pause will constitute a failure.

Example: Push-up testing - Assume the push-up position and commence. Continue until no more push-ups are possible. Any rest on the knees, in the lower or plank positions constitute a fail.

Example: Pull-Ups: Kipping is allowed. Perform a many pull-ups (chin over the bar) as possible. Any rest at hang or coming off the bar constitutes a fail.

Introducing the FK.UK Daily Workout

FK.UK, Britain's fastest growing and best functional fitness site is proud to announce that starting Wednesday we will be bringing you an FK.UK Daily Workout.

The format will be designed so each workout takes roughly an hour to complete, sometimes less, rarely longer and will encompass a buy in phase, a strength or skill based section followed by a conditioning routine and then some relatively easy challenges to act as a cash-out. There is no prescribed warm-up, do whatever you feel you require to get you ready to perform. We will be incorporating activities like cycling and swimming in addition to the running/rowing we all currently perform, but substitutions will be posted in the event that you don't have access to a pool or bike.

The regular schedule will be 2 on, 1 off, 3 on, 1 off with the rest days as active rest meaning you do something less strenuous like flexibility work or some accuracy drills. This schedule is altered slightly for the first week to reflect the mid-week nature of the start (and the fact that Wednesday would normally be the designated rest day)

The Workouts should be posted the lunchtime the day prior to their completion in order that you can hopefully arrange to have the required equipment (so you could also do them ahead of time if you wished). Potential equipment (not mandatory obviously) includes sand bags, tyres, sledge hammers and the like in addition to the regular barbells, pull-up bars, rings and ropes but substitutions will be suggested in case you don't have access to these tools.

Scaling will be incorporated into the workout and each conditioning routine will have a goal effect which will determine how you scale. For example, if we want to work on a purely metabolic level we would have a workout that lasts 5 minutes or less at high intensity; a conditioning routine looking for muscular endurance might be scheduled to last anywhere between 7 and 15 minutes. You can scale reps or weights as you see fit based on recommendations from our team of trainers so that you finish in the time domain required.

The first workout will be posted on Tuesday for Wednesday. The first week involves max effort testing to determine the 3 or 1 rep max (depending on training history and experience) for use in scaled workouts. This will be re-evaluated on a regular basis.

Obviously you don't have to follow the DW, there are many other fine workouts you could do instead, we just felt it was high time this site started to post a workout so we can compare notes and create a workout regime that hopefully fits all members needs.

This blog site will have detailed workout descriptions and a discussion topic for each will be created over on the FK.UK boards so we can discuss the workout and compare results. If you aren't already a member of the boards then follow the link to create an account.

FK.UK Summer Camp Workshops Confirmed

In the original FK.UK announcement, I mentioned “a couple of coached workshops on Saturday and Sunday” morning.

FK.UK and Associates are excited to announce that the workshops have now been confirmed:

Saturday AM: 2hr Kettlebell Workshop
Sunday AM: 2hr Olympic Weightlifting Workshop

Each workshop will be led by 3 coaches – all BWLA Weightlifting for Other Sports Instructors and CF Level 1 certified. Places are limited to ensure excellent instructor to participant ratios and lots of attention!

The workshops will be held outside in the sunshine, unless the weather is unfavourable, in which case they will be indoors.

These workshops are a fantastic opportunity to work on your skills in these areas, in an enjoyable setting. No matter your current ability level, we will work with you to improve your technique & mechanics, and teach you drills & skills you can take away from the workshops to practise and improve further.

So – 3 coaches, limited places, and all at £10 per workshop!

Confirmation and payment required by 30th June 2009 at the latest.

Please send payment for the workshops via PayPal to chet@funckey.co.uk - or if you do not have access to Paypal, email the same address to confirm attendance and arrange alternative payment.

This is a unique opportunity at a steal of a price!

Hope to see you there.