Welcome to Trinity Sport - Trinity Sport - Orientation 2020/2021
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Welcome to
Trinity Sport
Orientation 2020/2021
Trinity Sport
www.tcd.ie/sport
Contents A. Welcome to Trinity Sport B. LIVE Zoom Fitness Classes C. Train Online with Trinity Sport D. Ask the Fitness Instructors E. Personal Training with Jamie Headon F. Virtual Spin Programme and Bike Rental G. Trinity Sport Running Programme H. Indoor, Outdoor, on Campus, off Campus I. Fitness Trail
Welcome to Trinity Sport
Virtually for now!
Physical activity contributes to both our physical • Online Zoom Fitness Classes
and mental health. As many of you are currently • Train Online with Trinity Sport via YouTube
confined to college accommodation because fitness classes
of the COVID-19 pandemic, Trinity Sport has • Ask the Fitness Instructor and meet the fitness
developed a guide to help you integrate simple, team
safe ways to stay physically active! It is important • Personal Training with Jamie Headon
to take breaks to move, stretch and make time • Virtual Spin Programme and Spin Bike Rental
for our mental wellbeing. • Four week Running Programme
• On and off campus sporting facilities
The exercises and fitness classes we have • On campus fitness trail
shared in this guide are easy to do and require
no special equipment. The following offers a We look forward to meeting you all during
starting point for making sure you stay active Orientation week, for now we hope you enjoy
while staying at home! our online fitness supports!
LIVE Zoom Fitness Classes Train Online with Trinity Sport
We’re bringing our fitness classes to you via We’ve picked the BEST of our Train Online with
Zoom! Check out our LIVE Zoom timetable which Trinity Sport fitness classes for you to follow
includes all our most popular fitness classes via YouTube! Check out our YouTube timetable
Pilates, multifit and bootcamp. Book our Zoom below, access our fitness classes via a private
fitness classes through our Trinity Sport booking YouTube link HERE.
app (search Trinity Sport on the app store). All
online Zoom classes are FREE for the month of Follow the Trinity Sport fitness instructors
September! each day as they take you through three daily
workouts from Pilates, yogalates, core and full
body workouts.
• New workouts daily
• Full body workout routines
• No special equipment required
• Easy to follow 30-minute workout sessions
• Featuring Trinity Sport top fitness coaches
Ask the Fitness Instructor
You may not be able to meet our fitness team
at the Trinity Sport Centre just yet however our
fitness team are still here for you! Send in any
fitness related queries to:
askthefitnessteam@tcd.ie and our team will
get back to you.
Catriona David Garreth
Mark John Kyle
Here are some daily workout blasts from David, John and Mark to keep you moving. Don’t forget to follow and tag us on our social media channels!
Personal Training with Jamie Headon Virtual Spin Programme and
Spin Bike rental
Spin classes are as challenging as they are fun!
The benefits of a spin class include burning
calories, improved strength & endurance and
cardiovascular health. Indoor cycling is a total
body workout and works all the major muscle
groups including the core, upper body, lower
legs, glutes and back.
We have created a four-week Virtual Spin
Programme just for you which gives you a
We have partnered with our expert fitness personalised workout based on your fitness
coach, Jamie Headon to provide you with level! You can rent a spin bike from Trinity Sport
personalised coaching and training (all fitness Centre for two weeks for €40 (delivery and pick
levels are welcome). We have carefully created up included). To avail of this offer please contact
three distinct plans to suit your fitness needs sport@tcd.ie.
from dumbbell or bodyweight programming,
fully tailored programming to one to one private
training. Trinity Sport Running Programme
What’s included in your programme plan: Running or jogging is a very popular form of
exercise as it’s free to take part and you can
• Anytime communication with expert fitness run at anytime that suits you! The benefits
coach Jamie Headon of running or jogging include strengthened
• Regular programme updates through our muscles, improved cardiovascular fitness, burns
Truecoach app calories, builds strong bones as it is a weight
• Jamie will personally set you weekly goals to bearing exercise.
keep you on track toward achieving your fitness
targets We have created the Trinity Sport Four Week
• All programmed movements and exercises Running Programme to get you moving, it
come with a video demonstration to ensure includes all the information you need to get
correct form and technique. started including:
Click HERE to check it out and to receive a • Running and jogging top tips
complimentary consultation to kick things off. • Choosing the right shoes (very important!)
(10% off for students) • Health and safety suggestions
• Fuelling for running
• Reducing the risk of injuries
• Refuelling after a run
• Types of running training
• Pre and post running routine
• Pre run dynamic stretches
• Post run stretches
• Specialised Training Programme
Indoor, outdoor, on campus, off
campus – we have it all!
On campus, the central hub is the Sport Centre, Trinity Sport also has off campus sporting
which is located at Westland Row end of college. facilities at Islandbridge, Santry Sports Grounds,
On campus, there is also two tennis courts and Iveagh Sports Grounds and Trinity Halls.
one futsal court at Botany Bay and a rugby pitch
and multipurpose park at College Park. The
multipurpose park at College Park is the ideal
location for an on campus run, jog or walk!
5-A-SIDE
BASKETBALL
VOLLEYBALL
GYM HANDBALL
BADMINGTON
25M POOL
SPORTS CENTRE
11M CLIMBING WALL
WELLNESS STUDIO
WE SPIN STUDIO
hich is
3 TENNIS COURTS
are catered 1 FUTSAL COURT
on offer per RUGBY PITCH
o the Sports MULTIPURPOSE PARK
match or
1 896 1812.
RUGBY
HOCKEY
IVEAGH GROUNDS GAA
CLUB TRAINING
ISLANDBRIDGE
orting, BOATHOUSE
adership
ers; creating
ernally. 5-A-SIDE - SANTRY SPORTS GROUNDS
OFF CAMPUS SPORTS GROUNDS
HOCKEY - SANTRY SPORTS GROUNDS
019
m Roller
SOCCER PITCH
RUGBY PITCH
nnual €150 TRAINING AREAS
ie
G.A.A PITCH -
SANTRY SPORTS
GROUNDS
Gate
PEAR
SE ST
Fitness Trail REET
While on campus you can also follow the 1km
long fitness trail, you will find ten stations
around college park to follow. Each station has a
different exercise to complete!
Station 6
Station 7
Station 5
RUGBY ROUND
TRINITY
FITNESS
Station 4
TRAIL
Station 8
Station 9
Station 10
Station 3
Fitness Trail Finish
COLLEGE PARK
ST
AR
T
Fitn
ess
Trail
Start
Station 2
Station 1
10 Stations
1 trail = 1km
Station Exercise 3.
Triceps Dips
6.
Russian Twist
8.
Squat
1 Zig Zag Runs Place hands on edge of box, approximately Standing up, raise one leg up, bent at the Hold on to fence with straight arms,
hip width apart, fingers pointing frontward, knee, as close to the chest as possible. shoulders back and chest out.
2 Step Walk/Runs with legs extended out in front and heels on
ground below. Brace core muscles and pull leg closer Tilt pelvis back behind you and bend
3 Tricep Dips using hands. down at knees and hips.
Bend at elbow to lower your body
4 Seated Ab Work downwards. Twist slowly to left and right before Keep feet flat throughout movement,
swapping legs. going as low as comfortable.
5 Shuttle Runs When elbow is at approximately 90 degree
angle, extend and return to starting To increase difficulty, do the same routine Push down through heels of feet and
6 Russian Twist position. without the assistance of your hands. engage core to stand back up.
7 Lunges To increase difficulty, slow the movement To increase difficulty stand back up
7.
down to 5 seconds per repetition. To faster and add a jump at the end of the
8 Squat reduce difficulty, bring heels closer to body movement. Be sure to land soft from
and bend knees the jump.
9 Push/Pull Ups Lunges
With hands on hips, shoulders back and
10 50M Sprint
4.
Seated Ab Work
chest out take a large step out in front.
Bend both knees to roughly 90 degrees.
9.
Sit tilted back to a 45 degree angle in the Pull/Push Ups
upper body, with legs slightly bent at Back knee should be an inch or two off the Lean on bar facing downward at ground
1.
knees and heels off the ground. Hands are ground. and bend/extend at elbows to perform
supported on rails. push ups.
Push through front foot to return leg back
to standing position and repeat with other Alternatively, hang from bar with body
Zig Zag Runs Pull knees as close to chest as possible
straight and face upwards. Bend/extend
Running or side stepping between bol- while breathing out deeply and bracing leg.
core muscles. at elbow to perform pull ups.
lards in a side to side fashion, staying low,
balanced and on toes. To increase difficulty, jump from one lunge
position to another swapping leg position
10.
To increase difficulty, do not use rails for
support. mid air. Ensure you land softly after each
2. jump lunge.
50M Sprint
Step Walk/Runs
Run/walk up steps and down steps.
5. Run as fast as possible to cover the 50m
distance.
Increase speed and pump arms forward Shuttle Runs
Running at quick pace from marker Repeat if desired.
and back to increase difficulty.
to marker.
Try to limit recovery at each marker
and keep the runs as continuous as
possible.
Contact Us
If you have any queries regarding the
information in this pack, or general enquiries
about Trinity Sport please contact us:
01 896 1812
sport@tcd.ie
Keep up to date with Trinity Sport by following us
on social media. Don’t forget to tag us!
Trinity College Dublin Sport
@tcdsport
@tcdsports
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