Richard Gibney's 365 Days of Fitness: Day 128

Day 128 After a couple days of German Volume training I'm feeling pretty stiff. I haven't moved fast for a few days which I think is making me feel a bit sluggish, so tonight I was looking forward to joining in with my conditioning group. Unfortunately, I got caught up with coaching the session (we had a lot of people tonight which is great) and could only join in with our circuit at the very end.

The circuit tonight was adapted from something I learned from Rich Hesketh, the Strength and Conditioning Coach of the Calgary Flames. A few years back in 2007 and 2008 I joined in with Rich and some of the Flames during their summer Off-Season training. I asked Rich if he would be open to me shadowing him as he trained his players. He was extremely kind and generous and not only allowed me to watch but to join in the training as well. After joining in I wasn't sure if his generosity was such a good thing. After my first couple session with him I was pretty cooked, but I learned a lot and it was so cool to workout with some professional hockey players.

Today's Workout

This circuit is a modified version of what I did with Rich's training group. Down the road we'll get closer to full circuit.

Modified Hesketh Circuit: 2 sets / 90 seconds rest between circuits * 10 metres there and back

• Squat Jumps - 10 reps
• Duck Walk *
• Crocodile Push-ups - 10 reps
• Lateral Shuffle *
• Side Bridge Raise - 10 reps per side
• Lateral Shuffle *
• High Knees *
• Leg Scissors - 10 reps per side
• Bear Walk *
• Plank Push-up - 10 reps per side
• Front Plank - 30 seconds
• Burpees - 5 reps

This circuit was only a very small portion of the training I experienced with Rich, but I find myself thinking about it quite a bit when I'm training groups. It was a great way to put a large group of people through a full body workout with no equipment. My group did a lot more tonight than this circuit as well and I'm proud to say they crushed it from beginning to end.