Newsletter 10/02/22

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View this email in your browser Welcome to this week's newsletter! We hope everyone is having a great week  - and training to be the best versions of themselves. We have loved to hear about all the half marathons and marathons events that our community has signed up to this year, we are so excited to support your training and get you all the way to the finish line! If anyone is thinking about signing up with a running event and isn't sure about the best way to train, shoot us a message and we would love to help! Any questions or queries - don't hesitate to reach out to anyone of us! FULL BODY WORKOUT from TEE Our Lead Trainer Tee has written up a loaded full-body workout for you to use to get a good sweat one, and have a boogie along to some tunes at the same time. Want a playlist to match? Click here to take you to a curated playlist from Tee! BARBELL HIP THRUST  10 reps - 8 reps - 6 reps  Progress in load with every set.  3 Rounds  CHIN UP  3 min AMRAP  BACK SQUAT  8 reps - 6 reps - 4 reps  Progress in load with every set 3 Rounds  SINGLE ARM DUMBELL SHOULDER PRESS  12 reps each side  3 Rounds  SUMO DEADLIFT  8 reps - 6 reps - 4 reps  3 Rounds  DUMBBELL OVERHEAD PULLOVER 8-12 reps  3 rounds   Want to know what our coaches are listening too? Here is coach Sal's Spotify link to here all those MPWR and Leopard bangers you are know and love! SAL'S SPOTIFY SWIM of the week In this session we bring the intensity back a bit and work on longer distances to help build our aerobic capacity without raising our heart rate too high.  This is a sample from our swim training program delivered to your inbox every week- to join our FV Training membership click here! Warm up: 3 x 200m freestyle:  1. Freestyle  2. Kick 3. Individual Medley  Main set: 400m freestyle focused good technique and no stopping through the effort 300m choice of stroke kick - keeping core engaged 200m individual medley (50m each stroke) 100m freestyle at pace @70-80% sprint 200m individual medley (50m each stroke) 300m choice of stroke kick - keeping core engaged 400m freestyle focused good technique and no stopping through the effort Cool down: 100-200m easy freestyle (long arms and fast kick to flush put the limbs) COMMUNITY CORNER - MEET DAVE! We are so excited to chat with community member Dave this week! Keep reading to get to know him a bit more! How did you first get involved in FVR? I always loved Tee's classes at Barry's, with a great mix of energy and motivation. When lockdown  started FVR seemed a great way of keeping up motivation and maintaining a fitness regime. It's so good to be involved in such a tight and growing community too and to be pushed on when you want to stop and walk.  What’s your most memorable running/training memory so far? As a born and bred North Easterner, finishing the Great North Run a couple of times takes some beating. Such a great atmosphere on the run too - even if the first mile is a constant struggle for position! For other reasons, my attempt to do a Scorpion run in the midday Singapore heat is something I'll never forget! What’s your favourite FVR run? Or workout? They're all fantastic. I never miss The Scorpion or the Hot Tamale. The Tempus is a great way of properly building the engine and I love the intensity of the Leopard occasionally! Also - I obviously love any runs when there's a disco or Abba playlist! What’s your fitness goal for the rest of this year/next year? I've foolishly signed up to a couple of half marathons, so hopefully to get a decent time for them. What do you do when you’re not running or at the gym? For work, I do strategy for a well-known search engine!  I also spend parts of my time hitting wayward golf shots and following slow racehorses and perennially struggling football and cricket teams.  A fun fact we might not know about you? I've published a few books in the past couple of years - one of which topped the Amazon bestseller list for a very exciting 30 minutes! Having to do TV appearances that relied on indifferent broadband at home was a lockdown challenge I wasn't expecting. Tee https://www.forcevelocitygroup.com Previous Previous Newsletter 17/02/22 Next Next Newsletter 03/02/22 Force Velocity Group ForceVelocityGroup@Gmail.Com Terms and Conditions | Privacy Policy