bethlord

Student Throwdown Champion – Bethany Lord

Every year a CrossFit Throwdown is held to find the fittest male and female CrossFit Student in the UK. CrossFit Leicester and MASS host “The Student Throwdown” and Bethany Lord blasted her way to victory at the 2014 competition.

Name: Bethany Lord
University: University of Leicester
Course: Physiotherapy
Year of Study: Graduated in 2014

Bethany Lord is an all-round athlete to say the least, only one week before powering her way to victory at The Student Throwdown Beth competed in Ms University, a sport which requires a completely different style of training altogether! Beth’s numerous appearances in The MASS Games earned her the title of Student Athlete of the Year. StudyFit caught up with the Women’s champ, Bethany Lord, a 22 year Physiotherapy student from the University of Leicester to find out exactly how she does it all…

How did you get into CrossFit and what do you love about it?

“I’ve always enjoyed keeping fit, and so when a friend said to me that she had just been to the craziest workout ever I had to see what it was all about! Instantly, I knew this was a new door opening for me and after my week induction at CrossFit Nottingham, I was addicted! The reason i love CrossFit is that it incorporates powerlifting, Olympic lifts, gymnastics, bodyweight exercises and cardio which means that it is constantly varied and every WOD is a challenge. The adrenalin rush you get is insane and also the CrossFit community is fantastic and it welcomes all abilities!”

 

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How do you manage training with University life?

“Training is something that I look forward to doing, where I can clear my head and blow off some steam after a stressful day studying. I’m not saying it is easy, but dedication is key; I found that being able to motivate myself was very important.”

What motivates you to train?

“I love the buzz you get from training , whether it’s in the gym or at a CrossFit box. I just tell myself if I don’t train then I’m going to get out of shape, my fitness levels will drop and I know that I will be disappointed in myself. I love looking back at where I started and seeing how far I’ve come, I become more and more motivated each time I look at my progress – whether that is an increase in weights, technique improvement or learning a new movement.”

What advice would you give to students interested in starting CrossFit?

“Just pop into a free taster session at a box in your chosen city and give it a go! Remember that it’s for all abilities and everyone was a beginner once! Don’t worry about not knowing what to do – there’s always an induction to make sure you are applying the correct technique during a WOD.”

 

MASS_BethanyLord3

What are your top fitness tips?

“Train hard, eat clean and when times get tough stay passionate and think of those results you strive for, no matter what others may say.”

Beth’s favourite WOD

Cindy
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

*For as many rounds as possible in 20 minutes

What do you like to do when you’re not WODing?

“I enjoy spending time with my family, eating good food and going travelling. I recently went travelling in South East Asia.”

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What are your future plans?

“I have graduated from University now and so I plan to continue training around full-time work and incorporate it with my preparation for competing in Toned Figure, women’s body building. After competing in MASS Student Physique Championship that is another passion I have recently adopted!”

Bethany Lord
Twitter @BethanyLord
Instagram @BethanyLord_

Check us out The Student Throwdown Facebook and Twitter to see what happened this year. Then get down to your local box to prepare for The Student Throwdown 2015!
Facebook: Student Throwdown
Twitter: @ST2K15

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mattsallis

Training: Back to the Basics with Matt Sallis

The common mistake that beginner, and sometimes even experienced, lifters make is overthinking or overcomplicating their training. For a successful and easily tracked progressive plan it is a simple matter of manipulating the basic variables

 

Name: Matt Sallis
University: St Mary’s
Course: Strength & Conditioning
Year of Study: 3rd

The Basics

  • Compound exercises – a multi-joint/multi-muscle group exercise
  • Isolation exercises – a single-joint/single-muscle group exercise
  • Sets – a group of reps
  • Concentric – the lifting portion of the exercise
  • Eccentric – the returning/lowering portion of the exercise
  • Intensity – the weight at which the exercise is performed
  • Reps – ‘repetition’, one rep represents one complete movement of the exercise in question. Lower rep ranges, 1-6, tend to produce muscular strength gains. Rep range 6-12 tend to produce hypertrophic (muscular growth) gains, and higher rep ranges 15+ produce muscular endurance gains. Though specific rep ranges target different goals, this is an inter-relationship spectrum.
  • Tempo – the rate/speed in seconds at which the lift is performed. Tempo can be used to differentiate training. Quicker performing reps aim to produce speed and therefore muscular power, whilst slower performing reps are aimed at increasing time-under-tension (TUT) and therefore growth. For example, a tempo of 1-0-4-0 represents the speed in seconds of each part of the lift and can be read as LIFT-NO PAUSE-RETURN-NO PAUSE (in seconds).
  • Rest intervals – the amount of rest time given between sets. Rest periods can vary and is dependent on your goal. When training for strength rest times between 2-5mins are employed to enable the lifter to recover enough to perform again at the same capacity – also the case when Power is the goal. Shorter rest times between sets, 5-90 seconds, are used to induce metabolic fatigue/lactate build up within the muscle and employed when muscle growth is your goal. Though specific rest times are designed for different goals, it is an inter-relationship spectrum.
  • Steady State Cardio – low intensity cardio usually set around <75% MHR (maximum heart rate) and for longer periods of time. It uses predominantly type1 muscle fibres (muscular endurance fibres) and some type2 and tends to be most people’s choice for targeted fat loss.
  • HIIT Cardio – High Intensity Interval Training – short bursts of intense work followed by an active recovery. Performed in shorter periods but at >75% MHR depending on ability, fitness and goal. Employs type 2a and 2x muscle fibres, spares muscle wastage and although isn’t as effective at acutely utilising fat stores for fuel it has a prolonged fat-burning effect thereafter.

 

 

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There are a number of factors to take into account when planning your training, the key is sticking to the basics and arranging them so that everything plays a part in working towards your goal. To help you on your way to your ideal body it’s imperative to think about these things

Planning your attack

  1. What is your goal?! Do you want to compete!? Or add 20kg onto your bench press?! Be as specific as you can.
  2. How many times a week can you train? From this you can determine your training split, you want to be hitting all muscle groups ATLEAST once a week.
  3. When would you like to achieve your goal by? This will determine the number of phases your overall plan will consist of.
  4. Do you have weak parts you need to work on? Generally you’ll want to hit these with more volume, or with specific exercises.
  5. What is your training environment? Be sure to plan your sessions so that you can actually perform them, go check your gym out first and take note of what equipment it is. This will come in handy when that times come to change things up.
  6. Choose a mixture of exercises. Generally I choose 1-2 compound exercises, and 2-4 isolation exercises for each muscle group. Sessions should start with compound movements and move into isolation work.
  7. Know your numbers! Set rep ranges, numbers of sets and rest times, which will be dependent on your goal.
  8. Plan your attack! Once you have these basics set in stone you can then go as far as to use EXCEL to plan your attack. Use each column as a new week, and the rows as an exercise – from there you can input/plan your progressions over the weeks. Alternatively there are mobile Apps that can do this.

Once and only once you’ve mastered being CONSISTENT with the above then it’s time to look at ways of upping the ante with Intensity ramping, plateau busting methods….. click here for Matt Sallis’ Plateau busting training methods

Matt Sallis
www.mattsallis.co.uk
Instagram @mattsallis3
Twitter @matt_sallis
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