Nigel’s Friday Challenge (2)
It’s Friday again so here’s this week’s challenge – all set to music!! Select your favourite song/record (it must have at least two verses and a chorus, preferably three of each)Look at the video of Alex – you need the 3rd and 4th exercises in his video routine. https://bratclub.co.uk/wp-content/uploads/2020/03/alex_clegg_core_ex_1.mp4 The 3rd exercise shows him doing alternate squat thrusts, the 4th shows him doing ‘flutter kicks’ Start your music; whilst the verse is playing you have to do the alternate squat thrusts (look how Alex’s knees drive through and his back is as straight as he can get it)… Keep going until the chorus kicks in – flip over onto your back and do the flutter kick exercise (straight legs, back flat on the floor with your shoulders ever so slightly raised off the floor). DO NOT bend your knees, your legs must be straight with your feet pulled back slightly…
Nigel’s Friday Challenge (1)
Welcome to the first in the series of Nigel’s Friday Challenge. ‘Double Maths’ Oh yes, it’s the dreaded double maths session on a Friday! Before attempting the exercises please make sure you have warmed up and stretched – you won’t be able to do them without warming up properly. Exercise 1Take a look at the video clip of Alex;https://bratclub.co.uk/wp-content/uploads/2020/03/alex_clegg_core_ex_1.mp4 The last exercise he does is a ‘Side raise’. One hand on the floor, straight arm to keep the body up, opposite arm up in the air, one leg sitting on top of the other, hips raised up (not sagging in the middle) and his body is straight (head and feet are in a straight line).Once in this position you have to raise the top leg (as Alex does) and hold that position whilst reciting the 4 x table. In other words;Leg up, and shout out “1 x 4 = 4, 2…
BRATs at Home Core Fitness
As we all adapt to the rapidly changing conditions there is still plenty you can do. Just because the world is in lockdown doesn’t mean that your body has to join it. Multi-event athlete Alex Clegg has filmed himself doing a handful of core exercises which you can try indoors in order to build-up, maintain or improve your core strength – see the link below. https://bratclub.co.uk/wp-content/uploads/2020/03/alex_clegg_core_ex_1.mp4 Try each one in turn, do say 5 of each, then 10 of each, then 15 of each – that’s a great starting session for you. Coming SoonAlso watch out for Nigel’s ‘Friday Challenge’.Each Friday, Nigel Clegg will set everyone in the club a challenge based on one or more of these exercises – get practising today as Friday will come around before you know it! Stay safe and stay fit!!!
Meet the Triathlete – March – Rob Slater
March’s edition of Meet the Triathlete catches up with one of the club’s most admired swim coaches; not only a very popular and long standing member of the club but also a tasty triathlete….meet Rob Slater!
Meet the Triathlete – Lauren Turvey
February’s ‘Meet the Triathlete’ catches up with one of BRAT Club’s highest performing triathletes. Having finished in 7th place at the ITU World Triathlon Grand Final in Lausanne 2019, we were delighted to get to know a little more about ultra speedy: Lauren Turvey!
Meet the triathlete – January 2020 – Nick Haigh
January’s ‘Meet the Triathlete’ catches up with the winner of Best Long Course Male and Most Improved Male at the BRAT Awards last year. Meet the BRAT who just loves to go long, Nick Haigh!
Meet the Triathlete – December 2019 – James Wright
Meet the Triathlete – Decemeber 2019 edition – James Wright. Top tips and info on James’ Triathlon experiences so far.
Friday Night Circuits are Back
Work on that S&C and build up your core strength and stability. Starting this Friday 4th October at St Thomas Aquinas school gymWychall Lane B38 8AP 7 to 8pm. £3.00 per session Any queries contact Nigel Clegg.
Track & Field League – Call to Action
Fellow BRATs – help needed in first athletics league match of the season. On Sunday 19th May the BRAT athletics team will be involved in the first meeting of the season in Gloucester. Many thanks to those of you who have already responded however the women’s team are still short in a number of events;800/1500/3000m 100/400 hurdles races Long jump/High jump/Triple jump/Pole vault Javelin Can you help? We need to gain as many points as we can which means filling as many of these events with ideally two athletes in each. The call for hurdlers, triple jumpers and vaulters is rather ambitious – I would suggest having a go only if you’ve done it before! However, Long jump, High jump and Javelin – we can teach you to be more than competent and get us some valuable points in the next few weeks. If you are interested in running, jumping…
Leadership in Running Fitness (Volunteers Required)!
As you all know, the club is built around its volunteers and the club is keen to support you, and the time you commit. There is an opportunity for those who regularly lead club run sessions (or have thought about leading clubrun sessions) to attend the England Athletics: Leadership in Running Fitness (LiRF). There are a number of courses over the coming months and it would be great to get as many people as possible to attend, where you will learn about how to provide a safe and enjoyable running experience for young people over 12 years of age and adults of any ability, size or shape in both structured and fun sessions. If you are interested in attending a course, please see the link below for both the course, and a google form where you can express your interest and availability. The course is currently £120 if booked before 30/06/18 which theclub will cover once completed. Please…
BRAThletics Tuesdays
Ever wanted to try long jump, shot put, javelin or any other athletics event but didn’t know where to start? Over the next few weeks on Tuesday evenings starting on 12 June, Nigel Clegg who is our athletics team manager will be doing some intro sessions to allow BRATs to try out various events. No experience is needed for these sessions as Nigel will adapt the sessions to your current experience level. The sessions will be at the uni track (Postcode B15 2RA, check this file for further directions) starting at 6.30ish – warm up and then get started around 6.45/50pm until 7.45/8pm. On Tuesday 12 June we will look at Javelin and High jump and possibly long jump. For more information please email Nigel Clegg at athletics@bratclub.co.uk. We will also post details of sessions on the Facebook Event Page as they become available.
Congratulations, you’ve done the marathon! Now what?!
Congratulations! You have reached the last one of these articles… and hopefully completed your marathon too. 🙂 So, how did it go? Remember that in the hours and days immediately afterwards, emotions are high. You may be riding the crest of a wave, or are in the pits of despair. Post Race Reflections Once you have had that shower, eaten, slept, showed everyone your medal and analysed all that lovely data, what’s next? Probably the most effective use your time (with the exception of enjoying a few more of those well earned beers and pizzas) after the race is spent on reflection. Your body is battered, but hopefully not too broken, so use the time to truthfully assess your performance and how closely it matched your expectations. It may seem unimportant once the race is over, but if you ever plan to return to a similar endeavour, this opportunity…