Tom's Gym Session

I thought I run through a typical gym session. 

Some of which I do at home and some in the gym, with other bits too which aren't included in this blog. 

I usually start with some hopping exercises followed by some abdominal and glute (tummy and bum) activation work on the mats. Below you can see a great exercise for activating your abdominal muscles, whilst trying to squeeze your belly button through to the floor and working through extension, after all you want your abs to when your limbs are extending when running or race walking!

This one really burns as you squeeze your elbow into the opposite knee. Feel the burn!!

Once I've had a sufficient warm up I move onto a range of leg and core strengthening exercises, including lunges, squats, hamstring strength, all can be seen below. 

Everything I do I always make sure is done correctly. I use mirrors in the gym or am always happy to ask someone to keep any eye on me, or a specific body part to make sure it is traveling in the correct direction, especially when any kind of squats are involved. Perfect practice makes perfect!

It's not all about the legs I do a number of upper body bits too. I enjoy experimenting with different exercises on the swissball. See if you do a press up on a Swissball. Or even just do a plank off one, experiment, use your hands on it (like I'm doing below) or your forearms or your feet. 

I like to also do some slightly harder abdominal exercises toward the end of my session, when I'm feeling fatigued. Again everything is about correct body position and precision movement. 

I hope you enjoyed having a look into what I get up to in the gym, these are just a few things I get up to each week. I don't want to give too much away now, it's top secret stuff! 

If you're interested in learning more about these exercises mentioned just give me a shout on my Twitter: @TomBosworth

For more information about me and my journey to the World Athletics Champs this summer check out www.tombosworth.com

British Indoor Champs

I arrived home from Spain on Friday 13th Feb and a late night Nandos was in order as I was starving! After the biggest block of training over the last month I headed into the British Athletics Indoor champs that weekend on what I thought were very tired legs. 

Saturday I had an easy 8k walk at Roundhay Park in Leeds before driving to Sheffield Sunday morning. An indoor race is always a good way of checking fitness and technique. With the camber and slightly bouncy surface you know if you make it through an indoor race with no warnings your technique is pretty sound. Especially as its a short race so I was traveling at near top speed. 

I was aiming for a PB for the 3000m walk which before Sunday was 11:44, nothing much else. I didn't think I could challenge the British Record which is 11:23, although I new my fitness was good enough to beat it. I just thought my legs were too tired from the big block of training in Spain. 

I set off, the indoor champs distance is 3000m, and just wanted to cruise the first kilometre. That's exactly what I did hitting 1k in 3:54. I pushed on, aiming just to maintain that pace, but quite easily saw my speed increase. The next k was 3:50, so hit 2k in 7:44, what happened next I didn't expect. The speed just kept getting faster without any effort on my part. I didn't have a clue what time I was on for and coming round with a lap to go I realised I was close to the British Record but it was too late then. Before the race I had decided if I had a big lead I would hype up the crowd by waving my arm up and down, which got a fantastic response in 2011 when I broke the 5k British record. 

It did so again, and the buzz meant I flew round in a time of 11:30, the last 1k was in a time of 3:46. Had I known I was going to go so fast so easily without picking up any warnings for technique I would have pushed on from the beginning and got my self that British 3k Record. 

Any way this result was just a massive confidence boost and clear sign of my fitness and technical development. Just get me to the next race. I just love racing, especially when it goes well! 

I hoped to be pushed slightly over the shorter distance, however, ended lapping the entire field which featured some very bright junior talents who are pushing into the senior scene. 

Next aim is to tackle a 10k and then its my first 20k in a months time at the Lugano Grand Prix in Switzerland, where I will be challenging my PB and potentially the British Record which is only 17 seconds faster than my current 20k PB. 

Bring it on!

This week it was back to normal, despite being very tired from travel, racing and training we had a good squad camp including some of the best British junior walkers all visiting the centre in Leeds for the week for workshops and training. 

Monday was back at the circuits and over the next few days did some steady walks and couple of track rep sessions and straight back in the gym. 

The work never stops. But have eased off the high milage this week due to fatigue and with an eye on the next couple of races over the next few weeks. Just need to preserve my fitness going into my first peak of the season. 

It was great also to get the recognition from British Athletics from all my hard work over the last few years with the article on my progression this year. 

http://www.britishathletics.org.uk/media/news/2015-news-page/february-2015/18-02-15-bosworth-newsletter/

So its back to the roads tomorrow putting in more milage, after all its a long season and need to keep building the sponge to make a strong base to my training cake! 

#TomWalksFast

For more information visit www.tombosworth.com
Twitter: @TomBosworth