GB Badminton star, Fontaine Chapman, talks us through an average week at the sharp end of sport

GB Badminton star, Fontaine Chapman, talks us through an average week at the sharp end of sport

Please describe a typical week’s training? Monday 8am-10am: On-court or physical session.  If I have competed over a weekend then I will rest Monday morning. 12pm-1.30pm: Strength & conditioning session with my s&c coach Brendan Chaplin, followed by soft tissue massage. 5pm-7pm: On-court session with my coach James Vincent (we call him Vinny) and other performance players at Leeds Metropolitan University for attacking training and match practice. Tuesday 7am-9am: On-court session, which may include some physical exercises such as burpees, plyometric drills or sprints to tire myself out before doing consistency or attacking practices. 11.15pm-12.30pm:  Strength & conditioning circuit session plus core work and sprints Spinning session 1-1.45pm if I’m not a university lectures. 5pm-7pm:  On-court session with my coach Harry Wright (an ex England international player) and other performance players at Leeds met.  Training & match practice, but mainly matches around competition times. Wednesday 7am-9am:  On-court session with lighter skills if we’re competing or if we have a university match. Light skills consist of practicing shots and working on our racket reaction speed. 9am-9.45am:  Soft tissue massage. If I am competing in an international tournament I will leave on Wednesday, so sometimes I may not train.  We often have University matches, home or away, on Wednesday afternoons from 1pm and these can take up a lot of time.  I also coach a junior badminton club in Horsforth in Leeds for 3 hours in the evening. Thursday 7am-9am:  On-court session with Vinny and the performance group – a tough physical session or match practice if we are competing on the weekend. 9am-9.30am:  Physical cardio vascular session either on the...
Rocktape catches up with GB middle/long distance runner, Jonny Mellor

Rocktape catches up with GB middle/long distance runner, Jonny Mellor

Please describe a typical week’s training? A typical week’s training usually involves 2 or 3 sessions per day, dependant on the time of the year and how close it is to any competitions.  Between sessions I am currently studying for my Personal Training qualifications. Sunday is long run day, which is normally between 13 and 20 miles.  I follow this with a swim session in the evening. Mondays are normally a double run day, with steady mileage, and then a gym session of basic strength and conditioning work to target some of my weaknesses and other key areas for runners such as the glutes and hips. Tuesdays are session days, which can target tempo, hills or track work depending on the time of year.  I supplement my hard session with an easy morning run, or an evening recovery run if I train in the morning. Wednesdays are again steady running days with gym and swim sessions. Thursdays vary through the year, but during the current base-building phase they consist of a medium to long run. Fridays used to be an easy day, but I’m adding some quality running to give me an extra day of recovery following Tuesday and an extra day before the Sunday long run.  Again, I will supplement the workout with an easy recovery or morning run. Saturdays have now become my recovery day and I find it important to listen to my body on this day to ensure I recover properly from the week’s training as it is a vital part of my programme.  I normally run anywhere between 5 and 10 miles. I won’t...
Simple ROCKTAPE Applications for Common Aches and Pains

Simple ROCKTAPE Applications for Common Aches and Pains

A lot of folks involved in kinesiology taping will tell you that tape should only be applied by a super-special, highly trained, jedi tape ninja. (Actual title may vary).  They will discourage athletes and members of the public from even attempting to self-tape.  They will probably also tell you that only therapists trained in their education system and  accredited by their official sounding, but sort of made up, association should tape you up.  I don’t really agree with any of that, bear in mind I am a physiotherapist, tape instructor, and tape company medical director!! I think that in many situations, many people can and should consider self-taping. There are some caveats and exceptions that I will mention. First and most important; if you have a pain that is any of the following you should see e a experienced, competent therapist/medic. You have a pain you rate as strong or severe (on a scale of 0-10: 6 or above) You have a pain which doesn’t stop or become mild (under 3/10) in any position You have a pain which is worsening despite resting it. Self-taping is best suited to those little niggles, aches and pains.  The ones that don’t exactly stop you in your tracks, but none-the-less, stop you moving freely, playing your sport, standing at work.  If you are anything like me, and 95% of the world, you know the kind of niggles I mean. Now before you grab a roll of ROCKTAPE and get sticking, there are a few things you need to know to ensure you get a safe, effective, lasting application. THE GOLDEN RULES ROUND...
Customer Thank You

Customer Thank You

We received this wonderful email from a happy customer recently. Thank You Megan! To The ROCKTAPE Team I just wanted to drop you a quick line to say thank you for your wonderful kinesiology tape! In April 2012 I had my 3rd knee operation and was told it was unlikely I would be able to run distance again. This happened mid way through me training for my first marathon, which would have been at the time of me recovering from surgery as it happened. During the recovery process I was recommended ROCKTAPE kinesiology tape by my physio. The collective operations mean that I have minimal cartilage on the back of my knee cap and so the grinding motion of most sports risk the knee cap flaking, which has happened in the past. I was shown how to apply the tape to raise the knee cap slightly to prevent this happening and, with the help of the tape, have completed 2 half marathons, my first and second marathon (London and Edinburgh) and my first ever ultra marathon since February 2013; raising nearly £5000 for charity in the process. I had a whole roll of ROCKTAPE with me for the ultra and used it for any pain or injury incurred, it was an ongoing joke that I looked like I was re-building myself! I truly believe that my knee would not hold up without the kinesiology tape, it hurt during a 4 mile run without it, yet 169 miles passed with not even a twinge in my knee. I have booked 2 more ultras since completing the first, a 50 mile...
Rocktape Skiing Test

Rocktape Skiing Test

Physiotherapist Angus Wood recently carried out some fairly radical tests using Rocktape.  Here he discusses his findings… I used a skier dressed in ‘Skins’ compression gear and stuck the tape to the clothing as a visual guide.  Anterior, Posterior and Lateral tapings were applied according to the movement patterns that can be used in skiing. He was assessed initially to see where any restrictions were, which included left side bending and reduced forward flexion with a shallow lordosis.  Rotation was similar, reduced to the left. What I asked of Richard (the skier) was to ski a narrow corridor of short radius turns, which would show the most movement patterns, e.g. rotation of the lower limb, separation at the pelvis and side bending of the torso, as well as extension and flexion movements.  Common issues in ski performance are related to lack of symmetry in movements and poor skiing posture. With the tape applied to the skins it was easier to see where issues were arising in Richard’s skiing.  There was a lack of commitment in some of the turns, where he was either not using his inside ski or there was not the same degree of rotation going on through either leg.  In the longer radius turns the issue was the amount of lateral separation. Following taping to the actual skin,(then wearing skins over the top to maintain scientific rigour) we repeated the same exercise and the results were very interesting.  The turn initiation (weight transfer and rotation of skis) was much smoother with a more symmetrical appearance.  The longer turn radius offered a smooth transition and potentially an increased edge angle (Richard was able to...
Lani Belcher Interview

Lani Belcher Interview

This week we talk to ex Under-23 European Champion and current GB kayaker, Lani Belcher. Please describe a typical week’s training? We’ve just changed our routine from 6 days on and then 1 day off, to 12 on, 2 off.  The change has also seen the number of daily sessions go from three to two, but both sessions are absolutely max intensity, so we need the hours in between to recover.  In a 6 day period, we’d have 4 morning paddles and 2 morning run sessions, with afternoons alternating between upper and lower body strength sessions, usually in the gym.  We’ll do yoga once each week around midday, otherwise the time spent between morning and afternoon sessions is used for serious recovery efforts. Winter training involves more endurance work. What is your favourite training activity? As I come from a marathon background, I love the endurance sessions (2km) where you can ride the wash of the paddler in front until it’s your turn to do the work.  They are shattering efforts, but enjoyable. What is you least favourite training activity? We do ‘split 500m’ sessions that are a real nightmare.  200m max effort, 100m recovery, repeated once before a final 100m burst.  They really build up lactic acid and hurt a lot.  The 300m sessions are even worse and are almost guaranteed to make us vomit. What is the single most important or effective part of your training? Technique, because without it all the power in the world will get you nowhere.  We practice drills that reinforce the vital connection between upper and lower body.  It’s a common misconception...
Briggs on board!

Briggs on board!

ROCKTAPE are proud to have the World’s fittest woman, Samantha Briggs, as the newest member of our team of Rockstars. Sam earned the title of ‘Fittest Female on Earth 2013’ when winning the CrossFit Games in San Diego this summer, beating athletes from around the world. Head coach and partner at Train Manchester, Sam has a background in duathlon and was also a UK indoor rowing champion. We look forward to supporting her to further success in the near future. Watch this space for the chance to win a 1hr personal training session with Sam at Train Manchester (if you think you’re up to...
Emily Sarsfield Interview

Emily Sarsfield Interview

Emily Sarsfield is Britain’s No1 Ski Cross racer, the first British woman to win a Skiing Europa Cup race and one of our best chances for a medal at the Sochi 2014 Winter Olympics. Emily started using Rocktape in 2009 when recovering from a serious knee injury. Now back to full health, she talks us through her current training regime. Talk us through a typical week’s training? Pre-season started in September, so I am travelling back and forth between the mountains and the UK every 10 days. The heavy weights sessions have died down a little and we are now focused on power, quick movement and plyometric based training. I’m still training 5 days a week, with 3 weights/power sessions, 4 core sessions (a really important thing in skiing and especially ski cross where we are often off balance) and 4 interval sessions, along with a Pilates and yoga session too to keep everything supple and strong inside to out. An average day right now would be a 6am start for some mobility exercises, getting on the skis from 7:30am and doing jumps, technical training and riding ski cross tracks until lunch. After a refuel there’ll be a quick nap and lactate recovery to prevent ‘heavy’ legs the next morning (usually a spin session or ice bath, but my favourite method at the moment involves Fire Fly recovery bands that I place on my legs). The afternoon will finish with a core or weights session. Being a skier definitely isn’t all powder skiing and après ski! What is your favourite training activity? This will sound odd to anyone who...
Ailbhe Carroll Interview

Ailbhe Carroll Interview

With a background in Gaelic Games and horse riding, Ailbhe Carroll is not your average triathlete. Here Ailbhe talks us through a typical week of training and lets us in on some of here loves and hates. It’s exhausting just reading about it… Describe your typical week? My typical week is filled to the brim. Every weekday morning (sometimes Saturdays, depending on races, etc.) I’ll hear the alarm go off at 4.31 and make my way to the pool. We swim with the HPC in University of Limerick Arena from 5-7ish, then I hop back into bed for a quick snooze before starting work at 10. During the week after work, I’ll fit in four runs (one or two track sessions during winter) and one run on the weekend also. Biking takes over the weekends, with two turbos-trainer sessions added during the winter or two or three spin classes during the week if the weather’s good. Gym work is majorly important for me as I’m prone to having an injured back (hence me needing Rocktape’s help), so I do three sessions per week to keep me intact. That totals 5/6 swims, 4/5 runs, 4/5 bikes and 3 gyms. All go, but so much fun! What is your favourite training activity? My favourite training activity is definitely swimming. I think I grew fond of it due to my club. I only started club swimming at 18 (late starter) and I just fell in love with the set up and the bonds and friendships made. They make training so much easier. What is you least favourite training activity? For me, the...
Therapy Expo 2013

Therapy Expo 2013

` ` We had a great time at http://www.therapyexpo.co.uk  a couple of weeks ago.  Therapy expo2013 was one the UKs biggest trade shows for therapy professionals ever held.  It was an excellent opportunity to show off Rocktape to the world, catch up with some old friends and make some new ones.  We would thoroughly recommend any therapists, students etc get there for next year.  Here are a couple of little vid clips of the event.  Thanks to the guys from www.fisherstudios.co.uk for producing these...