DSS members Online Fitness Class – by Mark Deely

I am delighted to announce we are beginning a new weekly 8-week, 45-minute online fitness class exclusive to DSS members. The class is starting on Tuesday 5th of April at 19:00 and continuing every Tuesday evening for the subsequent 8 weeks. Classes are conducted through Zoom.

This is something that I have been running for a year as part of something extra for the members of DSS. We have also opened it up for DSS members’ family members and is also open to the players on any of the teams DSS coaches are working with.

The theme of the fitness class is HIIT (High Intensity Interval Training) & Core and is aimed at Beginner/Intermediate level but can also be pitched at advanced level if you add in more resistance.

What is the purpose of the class?

1 The purpose is to allow you to concentrate on a series of movements and exercises that concentrate on flexibility, strength and overall fitness.

High intensity interval training (HIIT) is a very efficient way to exercise and may help you burn more calories than you would with other forms of exercise. It involves concentrating on a series of particular movements that elevate the heart rate quickly and training yourself to “be comfortable in your discomfort” with a philosophy of “hard work and short rests”.

2 The second and shorter part of every class is a Core workout. Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony as part of what is known as your “kinetic chain”. This leads to better balance and stability, whether on the playing field or in daily activities.

How is the class structured?

I begin with a short workout where I replicate several the movements that are part of the main part of the class. This includes squats, lunges, several rotations that help to open your thoracic spine, hip flexors and shoulders.

Then I move on to 2 main sets. Each set involves 8 exercises.  In the first weeks each exercise lasts for 30 seconds with 20 seconds rest.

By the end of the programme, there will be 3 sets with each exercise lasting 45 seconds with 15 seconds rest.

There will also be 2 sets of core with 6 movements lasting 30 – 45 seconds with 8 seconds rest (enough time to simply transition into the next movement).

The programme is a progressive one where you will build on your fitness, strength and flexibility over time.  You can build in your own resistance into the programme by using weights, kettlebells.

In planning for this programme I have been working closely with Ross Bennett MSc (the DSS Head of Performance) to design the most appropriate, progression programme possible.

What do you need?

  • Comfortable, exercise clothing
  • Water
  • Exercise mat
  • Adequate space (kitchen/bedroom/living room/garage)
  • (optional) Dowel or brush handle, for the warm up
  • (optional) Kettlebell or dumbbells for progression purposes.

The sign-up link for the class is in the members’ Premium section of the www.DeelySportScience.com website. By clicking the sign up link, you will receive an email to access the Zoom class each week.

Alternatively, if you are on the DSS members’ WhatsApp group (you should be…there is loads of great info and discussion there every day!), you will get the direct Zoom link WhatsApped to you also before the class each Tuesday.

Good luck and enjoy the classes!



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