Workout: Mile Sandwich

Workout: Mile Sandwich

3 rounds of:

• 25 Push Presses
• 15 Pull-Ups

1 Mile Run

3 rounds of:

• 25 Push Presses
• 15 Pull-Ups

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Recommended Weight:

Men: 30kg

Women: 15kg

Note:

Please scale all Fitness Explorer workouts to your current ability.  Get adequate rest and adequate nutrition to fuel the activity and aid recovery.  Work hard but always aim for correct form.

Please visit the FAQ for details on individual exercises or consult the advice of a registered exercise professional.

If you are new to this type of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's a Fitness Explorer example warmup

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Darryl Edwards

Workout: Primal Park Play

Warmup:

• Short Sprints, jog recovery
• Air Squat and Jump Squats drills

Workout: (combinations of) -->

• 60 metres Farmer's sprint carrying a breeze block* (two arms)
• 5 x Concrete block deadlift, squat clean and press.
• Assorted Tree Pull-Ups, Knee to Elbows, Climbing, Rope drills.
• Box Jumps
• Balance work on beams
• 10 x Breeze Block throws, sprint to block, 5x push-ups
• 30 metre Bear crawl
• 30 metre Crab walk 

More Barefoot Running

An excellent video on the benefits of barefoot running by Daniel Lieberman, worthwhile viewing.

Vibram Five Fingers Review

Vibram Five Fingers Review - Flow

I've been wearing Five Fingers for about 18 months now - Vibram Five Fingers to be exact.  I deliberated for about 18 months before then to see if the Vibrams would be worthwhile.  These shoes were developed as an alternative to conventional footwear, and look interesting that's for sure! But I didn't get them just for their distinctive look...

I decided on a pair of Flows as they seemed the most versatile for indoor and outdoor use - comprising thermal, waterproof and anti-slip protection.

They do take a while to get used to, synchronising the toes into each toe pocket wasn't so easy to begin with - but becomes better with practice. To further help in breaking them in, I wore them for a couple of hours at a time walking around the house and driving the car until they, and I, felt comfortable enough to train with.

After a few weeks use, the benefits were very apparent. My feet and lower limbs felt stronger. My balance and agility much improved. I felt grounded and more stable in all forms of movement.

It is natural to be concerned about the lack of support, especially during endurance efforts. However, there is a growing movement of runners who hold a different view. Running methods, such as POSE or CHI, mandate avoiding heel strikes, which current training shoes tend to bias. Wearing Five Fingers, you tend to land on the ball of the feet instead, which in some quarters is seen as a safer and more natural form - including barefoot running. Very controversial, but there are lot of scientific studies, that state normal running shoes contribute to a higher occurrence of injuries.

We as a human race were running, long before shoe manufacturers of the 1970's convinced us to go "jogging" and invented a thicker sole. All-in-all, these shoes are taking me, one step closer to nature. Makes sense to me.

Practicalities:

• If possible try them on, before you buy;


• If ordering online ensure there is a refund/exchange policy in place if they don't fit. Each style has a slightly different shape/profile, so bear that in mind when ordering;


• They can be washed in a washing machine on a cool/lukewarm cycle, and hung dry. Wash them often - get more Vibram Five Finger cleaning tips here;


• It takes a while to acclimatise to wearing these. Allow yourself and your muscles to adjust and recover from years of wearing over-protective footwear;


• Start to wear them doing day-to day activities;


• Be prepared for people to comment on your 'gorilla feet'... :-)

More information on the Vibram Five Fingers:

Purchase Vibram Five Fingers from authorised stockists in London