What is a Burpee? (From The Article Archives)

This is definitely not me demonstrating a Squat-thrust, promise!

PK:          "Okay today we're going to do a ladder set of sprints and Burpees. We..."
Trainee:  "What is a burp-ee?"
PK:          "Here we go again..."

Maclean Highland Games Highlights 2014

GREAT SOUTHERN MAN...

Our greatest McCracken, an original elder, has achieved his one of his biggest goals. To be crowned King of the Maclean highland Games. But not only that but we had another victor in the women's category.

Not Revolutionary, But Effective (From the Article Archives)

I love Sport...

Each year we get blessed with a new sporting event with 2010 being no different, if you haven't worked out, the Soccer/Football World Cup has hit South Africa.

Soccer (Sorry but i was raised calling it soccer) has always copped a bad rap when i was growing up i.e. called divers, soft "so-& so's" etc. I played when i was growing up and just took it back up and i can tell you the physical demands of this sport are much higher than most realise.

It is played for 90mins, broken up by 2 x 45min halves. Now i don't like to generalise too much but basically Soccer is 90mins of short sprinting, agility running and jumping. The demand it has on the lowerbody and cardiovascular system is intense, just look at Harry Kewell, he is lean (low body fat percentage) and has a decent amount of lean muscle mass.

Where am i going with this exactly, well as you may have heard, read, seen, experienced whatever, aerobic (steady state) cardio has limited uses and most of these are for aerobically dominant sports/athletes. In saying that most coaches of these sports/athletes are now adopting interval style training to reduce training volume for more training efficiency and preserving their athletes bodies over time.

Harry about to explode into an attack

So for those who want or need to incorporate cardiovascular training into their weekly lives, than logically interval training is the go. Why? Basically high intensity (interval) cardio burns energy after exercise whilst aerobic only really uses energy during exercise. So basically you can be sitting reading a book after a sprint session and still be burning calories. But for the Regular Joe's and Jane's trying to lose weight, get lean, tone, get more definition or whatever you want to call it, asking them to go to the local oval and do sprints is a big ask. The solution...

Social Sport aka "Pick Up" Games...

Now this concept isn't new and it's been promoted by coaches and trainers for years. Social or Pick Up is competitive sport played in a social setting i.e. backyard cricket or a game of soccer at a park. The beauty of Social Sport/Pick Up Games:

• It can be played with family/friends/acquaintances;
• It's fun;
• As long as you have some equipment it can be played just about anywhere; and
• It's a great workout as it's a less intense version of the real thing.

So you get all the benefits that the pros do just not as easily or as frequently. Therefore, whatever is interesting you at the moment - grab/buy some equipment, invite some friends, get out to the oval/court and play a game for 20-30mins. You'll get fresh air, sun, a good sweat and ENJOY THE BENEFITS.

Obama Loves Pick Up Basketball

 

Best,

 

PK

 

...

Maclean Highland Games Highlights 2013

Calling all McCrackens...

It is time again for the Annual Maclean Highland Gathering, and I'm putting the word out for all the McCrackens to save the date and clean the rust off those highlander muscles.

Weekly Fluid Intake #1

Over the years I have enjoyed including snippets of my life as a Strength & Conditioning Coach and the people that have been working with me on my blog and facebook pages. Now that I have joined forces with Fluid Physio & Gym, each week I will add a quick insight-reflection into the work we are doing down at the centre. Now without further ado, here goes...

PK vs. INJURIES

(This is my best attempt at a tough pose, sorry)

This is the first installment of my PK versus series, a collection of mini-articles to give you some hints and tips on hot training, health, lifestyle topics and many, many more. So let's get started...

Maclean Highland Gathering 2013

Easter is an amazing time of year for me - Chocolate, Family, Holidays and MACLEAN HIGHLAND GATHERING!

McCracken Clan 2012

"Improving Every Year!"

No Excuses Revisited

Jacob Lollback & Corey Jones

(Photo courtesy of goldcoast.com.au)

In 2010, I released a series of posts and videos on my site called the 'No Excuses' series, which featured my training, diet and general info after a major ankle injury I sustained playing Soccer. I was preparing for the Jacob Lollback Memorial (the first ever), and unfortunately was stuck in a 'moon boot' and using crutches for the majority of the lead up. But the purpose of the experiment was to train around my injury and see what I could achieve minus the standard training required to prepare for the event. I utilised a variety of resistance and bodyweight training combined with cardio, all with minimal emphasis on my legs. For a full explanation check out this link to my blogposts here:

NO EXCUSES POST 1

NO EXCUSES POST 2

NO EXCUSES POST 3

 or

NO EXCUSES VIDEOS LINK

So why exactly am I revisiting the No Excuses Series? Well I went and scored myself another annoying leg injury...

Calling all Richmond Residents (Smart Phone Friendly)...

Calling all Richmond Residents...

Training on Gorgeous Main Beach Yamba

I am privileged enough to have worked on this amazing beach for the last 6 years with some pretty amazing people.

A Morning At Hybrid Fitness

It has been a while since I have had time to get everything back to normal after my hectic move up to Lismore. Fortunately, I scored a few days back in the Clarence Valley last week and all I wanted to do was go check out the Hybrid Fitness new gym facility in Grafton.

Welcome Aboard

After an amazing time at Main Beach Training Yamba, it is time for me to pack my bags and move onwards and upwards.
Now that I have stepped aside from the title, I can now explore healthy training, nutrition and lifestyle with you.
I look forward to this fresh start, and I hope you enjoy the site.
Thanx,
PK