NSAC@Home | North Somerset Athletic Club

During the lockdown(s!) of 2020/21, we were unable to work with you in person, and we have therefore devised some helpful tools to enable you to stay fit and active at home!

Feel free to send us any photos or videos of your Fitness @ Home set-ups, we love to see how you’re keeping busy!

The below documents contain some background to the different types of activity listed below, how they fit into a programme to improve what you’re doing, how best to use them to maximise the benefits you are obtaining from the activities and some ‘tried and tested’ activity combinations that some of you will recognise from our usual NSAC weekly sessions.

Feel free to read these documents cover to cover if you are interested in learning more about how we put together your normal weekly sessions, or skip to the programmes if you need some quick inspiration!

DOCUMENT LIBRARY

Click here to view our Designing A Session/ Programme Guide

Click here to view our Competition Warm Up Guide

Click here to view our Core Exercise Guide (including some pre-set core-focused fitness sessions you can follow at home)

Click here to view our Fitness Guide (incorporating pre-set whole body fitness sessions you can follow at home)

Click here to view our Running Drills Guide (including some key tips to performing the exercises really well)

Click here to view our Event Specific Activity Guide (incorporating some activities you can do at home to practise some of the key skills needed for your preferred event)

Click here to view our Plyometrics Guide (incorporating some combinations of plyometric activities you can do safely at home)

Click here to view our Running Guide (including some easy ways to shake up your daily running routine to keep it interesting, like intervals, fartlek etc)

Click here to view our Fun Activity Guide (a mix of interesting activities you can engage with if you want to be active, but don’t want to take part in a formal training session … and activities where you can compete against members of your family!)

Click here to view our Competition Cool Down Guide

Video Library

We will also be posting some videos, some hints, tips and tricks on how to put your programme together, how to execute the exercises safely and efficiently and a range of other topics. They are being posted on Facebook in the first instance, so click here to join the North Somerset Athletic Club Facebook Page.

Alternatively, we will also be posting them below:

Click here to watch the Introduction Video

Click here to see the video focusing on Double Legged Lower Limb Exercises (including Squats, Nordic Curls, Hamstring Bridges etc)

Click here to see the video focusing on Single Legged Lower Limb Exercises (including Lunges, Step Ups etc)

Click here to see the video focusing on Bodyweight Upper Body Exercises (including Press Ups, Tricep Dips and variations)

Click here to see the video focusing on Explosive Lower Limb Exercises (including Squat Thrusts, Burpees, Donkey Kicks etc)

Click here to see the video focusing on Core Exercises from a Front/Side Position (including Plank, Front Support, Superman etc)

Click here to see the video focusing on Core Exercises, lying on your back (including Sit-Ups, V-Sits, Russian Twist, Dead Bug etc)

Click here to see the video focusing on Gym Ball Exercises

Click here to see the video focusing on Medicine Ball Core Exercise

Click here to see the video demonstrating the Training and Competition Warm Up

Click here to see the video demonstrating the Training Cool Down

Click here to see the video focusing on the ‘Survivor 501’

Click here to see the video focusing on ‘Card Carnage’

Click here to see the video focusing on the ‘Oregon Circuit’

Click here to see the video focusing on the infamous ‘Super Ten’

Click here to see the video focusing on Fitness Relays

Click here to see the video focusing on ‘Four Minute Warning’

Gallery!

Alanna Keeping Busy 1

Alanna Keeping Busy 2

Chris doing circuits in his garden

Seb’s Trick Shot!

Ellie doing Shuttle Runs

Jeremy loves burpees!

Challenges

Week 1 – Monday 13th April – Sunday 19th April – Build Your Own Olympics!

Evie devised a full Octathlon, hoping to beat her PB so far of 456 points… You can do it Evie!

Week 2 – Monday 20th April – Sunday 26th April – Skipping!

Adam and his sister getting stuck in on this week’s challenge!

The 2.6 Challenge

Gene and his brothers have been running a mile everyday on
our driveway. No mean feat as it’s just 10 meters long so there’s a lot of back and forth. They are planning to finish mile 26 on 26 April which would have been when I ran the London Marathon for the St John’s Ambulance.
So far they have raised just shy of £400, mainly from people on our
street who are coming out on Sunday to cheer them on.