DAVID TILSTON
COACHING
PORTUGAL PREPARATION
HOW TO USE THIS PAGE
Welcome to this page dedicated to preparing you for the week of movement at Wildview Retreat in Portugal!
You will see a number of classes and routines that I highly recommend you integrate into your day so that you get the most from our time together in Portugal.
I will also provide a basic training calender to help organise all of this information for you and keep it simple.
At this stage your main focus should be on walking for at least 30 minutes daily and at least one walk exceeding 60 minutes per week. Where possible look to include hills, stairs, box step ups or anything that gradually challenges you to walk up (and down) some form of incline.
Try to also perform 2-3 conditioning sessions per week. This could be something seen below or a class at your local gym.
All activities on the retreat will cater for everyone attending, however a base level of fitness is highly recommended to get the most from our time together and view the beautiful area surrounding the venue.
For more guidance and to get access to over 100 classes to improve all aspects of your training please follow the link here.
BREATHWORK
Breathe better and see; a reduction in stress, improved performance in all fitness activities and a wealth of other benefits (far too many to list). This class focuses on improving the way you breathe (the mechanics) and shifts the breathing from vertical to horizontal.
RECOMMENDED DOSAGE = 7.5 MINS DAILY
MOBILITY OPTION 1 (SPINE)
In order to prepare the body for movement it is important that we get the most important structure of all moving. This class if focused on the spine and it is designed to improve segmentation (to get the links working). Healthy spine = healthy body, go slow and try to feel each link.
RECOMMENDED DOSAGE = DAILY
DURATION = 5 MINUTES
MOBILITY OPTION 2 (ALL JOINTS)
This sequence is designed to mobilise the whole body and integrates movement of the limbs into the equation. It can be done alone or in conjunction with the previous routine.
RECOMMENDED DOSAGE = DAILY
DURATION = 11 MINUTES
WALKING
This tutorial focuses on walking mechanics this is important to offset injury and clean up any compensation ocurring in the lower limbs.
RECOMMENDED DOSAGE
SHORT WALK = 5 x 30 MINS PER WEEK
LONG WALK = 2 x 60-90 MINS PER WEEK
3 x CONDITIONING CLASSES
These classes focus on different types of "conditioning" to prepare your body for some of the various activities.
The first tutorial focuses on the sun salutation, this routine will help to condition the wrists & shoulders and increase flexibility throughout the body. Go slow and take a rest when required.
The second video is a class which was originally focused on cycling but is very applicable for hill walking as it will help you to stride out and engage the hip to lift the foot into position. Go very slow at this and only do it lightly if you are new to training (maximum of 30% effort)
The third video is another short class that focuses on preparing the lower body for walking and it includes a number of exercises designed to warm up and condition the legs and joints. It is VERY IMPORTANT that you only complete ranges that are accessible to you, for example only do the sissy squats infront of a wall to minimise the range. These exercises are great to train the muscles that help us to walk up and down hills.
RECOMMENDED DOSAGE = 2-3 TIMES PER WEEK
TRAINING PLAN
Please see the weekly schedule below which can be saved and used to record your training. You will notice the areas in the darker green that are "recommended" and the lighter shades of green that are seen as a "bonus".
If you complete any other form of physical training you can record it on this or add to the additional comments section.
DO YOU WANT MORE CLASSES?
Please click on the image below to go to my online class library, which includes classes to make you more flexible, stronger and fitter at home, whilst travelling and in the gym.
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Thank you and I look forward to seeing you at Wildview retreat soon!
DT
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