Originally written in 1996, this is a look back at Marcus Irwin's training regimen for his aerobic
championship competitions. You may find yourself surprised or even a little shocked. One thing
is for sure -- no one can say Marcus doesn't have willpower or determination! Check back soon
for a video clip of Marcus' winning routine.
championship competitions. You may find yourself surprised or even a little shocked. One thing
is for sure -- no one can say Marcus doesn't have willpower or determination! Check back soon
for a video clip of Marcus' winning routine.
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| Aerobic Champion Training 90's Style: How Marcus Irwin Trained to be World Aerobic Championship Winner (Twice) and an International Medalist (Over 25 Times) December 1, 2007 © 1996 - 2007, Marcus Irwin Reprinted with permission from Marcus Irwin Editor's Notes © 2007, Fitness Organica LLC |
A similar but even more demanding exercise is performed with Marcus standing straight-backed against a wall.
While one leg is again kept straight and against the wall, Richard lifts the working leg upward until it actually
touches the wall behind Marcus' head. Ouch!
The next 90 minutes are spent working on strength. Marcus predominately uses bodyweight exercises to develop
what he calls "real strength." "Real strength in aerobics is not static but is seen in the way the competitor
maximizes each movement to its optimum," he says.
Marcus performs high repetitions and many variations of one-armed pushups. He alters the pace of the
movement from slow to explosive and adds 20- to 60-pound weight plates to his back to add extra resistance. He
also uses parallel bars for upward presses and performs dips with his legs held up around the level of his neck.
Marcus endeavors to keep his strength training as specific as possible to performance and competition. On the
occasions when he uses free weights, Marcus concentrates on power. In the bench press, for example, he
slowly lowers the bar to one inch above his chest then powerfully and as quickly as possible, he fully extends the
bar. He uses the classic combination of heavy weights (90% of RM 1) and low repetitions (3-4). The other
exercises he employs include single-armed dumbbell press, shoulder press, and upright rowing. His shoulder
work is done primarily for aesthetics and he avoids leg work as he has found that the fatigue it causes leaves him
with no energy for performing his routine.
Marcus also uses isometric exercises in his bid to make his training movements and weight training exercises
very sport-specific. Marcus explained his view: "I look at a movement and analyze the muscles recruited. I then
try to design an exercise to develop strength in that area. In air jacks you need great strength in your hip flexors,
so I do an exercise using the dips bar where I hold a V sit with weights attached to my ankles for 15 to 20
seconds. The isometric aspect of the exercise is that there is no actual movement but the muscles are
contracting hard to prevent the legs from lowering. Isometric means contraction without movement."
His strength training is supplemented by at least two gymnastic sessions per week. Marcus specifically
concentrates on midsection and lower body strength for presses and performs rope climbs in an L sit position,
body rolls with weights attached to his legs and wrists (feet and hands must not touch the ground), and air jacks
using a trampoline, to achieve this strength.
It's then time for lunch. Marcus' days of high coffee and chocolate intake are well behind him as he found he
suffered from incredible mood swings and chronic lethargy. He now has adopted a diet high in carbohydrate and
low in fat, but rather than following any strict guidelines, he simply tries to eat as much good quality food as
possible whenever he can.
Water is another vital ingredient. Marcus finds that with the demands of his schedule, he will quickly dehydrate if
he isn't constantly topping up. He also uses this principle in regard to food after training and competition and is
conscious of replenishing his glycogen stores as soon as possible.
The afternoons are based around aerobic fitness and routine rehearsal and require a two- to two-and-a-half-hour
session. Interval training is used when performing two sets of four compulsory moves. A typical session might
encompass intervals of 32 high kicks, 32 push ups, 32 abdominal curls, and 32 jumping jacks. After 10
seconds of rest, the routine is repeated.
The next 30 minutes or so is devoted to cleaning up the arm lines. Marcus works on one beat at a time so that
each beat has its own individual and specific movement. Each movement must be sharp and clean-cut.
Richard's help is again enlisted to watch each action and see that everything is in place.
Floor work follows, and the emphasis is again on each movement being complete and precise. It's now 90
minutes since the afternoon session began and time to begin the first of five routine run-throughs. Marcus
often practices his routine with a pairs team. Taking turns to perform governs the rest period, and he finds the
group atmosphere and feedback motivating and prefers to perform in front of others rather than in front of a
mirror.
The session concludes with more PNF stretching, but it's not the end of the demands for the day. When his own
training for the day is finished he heads off to lead a one-hour class at one of the centers who clamor for his
services. Marcus prides himself on his performance in these classes: "My performance is very high here too
because I have set a standard and I can't afford to teach a bad class." How does he motivate himself to teach a
class after training all day? "I think about winning and it's very motivating. If I don't do that bit extra, it could
detract one-eighth of a point off my score the next time I compete and that could be the difference between
winning and losing."
With such a daunting schedule, what about rest, recovery and injury prevention? Marcus uses massage, spas,
acupuncture, float tanks, and, of course, the perennial stretching, but still finds that he is constantly sore. He
has suffered many injuries due to the constant overload, the most recent being a herniated disc, but he is
unwilling to reduce the load or rest.
"I always ask myself when I'm tired or have an injury, am I pushing myself too hard or am I just being a wimp? I do
train through pain, but often to my own detriment."
On a personal level, Marcus feels that competition allows him to take something from the industry. "Whenever
you are teaching, you are constantly giving, so it's nice to have some time to do something for yourself to achieve
personal goals. Winning isn't everything. For me, it's the icing on the cake. I'm astounded at the
accomplishments and improvements I have made. I never thought I'd be performing the moves that I am now, but
still I am not satisfied."
Finally, what about advice to would-be competitors? "If you want more of a challenge, you need to take that extra
step. If you have a drive, regardless of whether you win or not, take that extra step and go into competition. Get
started."
While one leg is again kept straight and against the wall, Richard lifts the working leg upward until it actually
touches the wall behind Marcus' head. Ouch!
The next 90 minutes are spent working on strength. Marcus predominately uses bodyweight exercises to develop
what he calls "real strength." "Real strength in aerobics is not static but is seen in the way the competitor
maximizes each movement to its optimum," he says.
Marcus performs high repetitions and many variations of one-armed pushups. He alters the pace of the
movement from slow to explosive and adds 20- to 60-pound weight plates to his back to add extra resistance. He
also uses parallel bars for upward presses and performs dips with his legs held up around the level of his neck.
Marcus endeavors to keep his strength training as specific as possible to performance and competition. On the
occasions when he uses free weights, Marcus concentrates on power. In the bench press, for example, he
slowly lowers the bar to one inch above his chest then powerfully and as quickly as possible, he fully extends the
bar. He uses the classic combination of heavy weights (90% of RM 1) and low repetitions (3-4). The other
exercises he employs include single-armed dumbbell press, shoulder press, and upright rowing. His shoulder
work is done primarily for aesthetics and he avoids leg work as he has found that the fatigue it causes leaves him
with no energy for performing his routine.
Marcus also uses isometric exercises in his bid to make his training movements and weight training exercises
very sport-specific. Marcus explained his view: "I look at a movement and analyze the muscles recruited. I then
try to design an exercise to develop strength in that area. In air jacks you need great strength in your hip flexors,
so I do an exercise using the dips bar where I hold a V sit with weights attached to my ankles for 15 to 20
seconds. The isometric aspect of the exercise is that there is no actual movement but the muscles are
contracting hard to prevent the legs from lowering. Isometric means contraction without movement."
His strength training is supplemented by at least two gymnastic sessions per week. Marcus specifically
concentrates on midsection and lower body strength for presses and performs rope climbs in an L sit position,
body rolls with weights attached to his legs and wrists (feet and hands must not touch the ground), and air jacks
using a trampoline, to achieve this strength.
It's then time for lunch. Marcus' days of high coffee and chocolate intake are well behind him as he found he
suffered from incredible mood swings and chronic lethargy. He now has adopted a diet high in carbohydrate and
low in fat, but rather than following any strict guidelines, he simply tries to eat as much good quality food as
possible whenever he can.
Water is another vital ingredient. Marcus finds that with the demands of his schedule, he will quickly dehydrate if
he isn't constantly topping up. He also uses this principle in regard to food after training and competition and is
conscious of replenishing his glycogen stores as soon as possible.
The afternoons are based around aerobic fitness and routine rehearsal and require a two- to two-and-a-half-hour
session. Interval training is used when performing two sets of four compulsory moves. A typical session might
encompass intervals of 32 high kicks, 32 push ups, 32 abdominal curls, and 32 jumping jacks. After 10
seconds of rest, the routine is repeated.
The next 30 minutes or so is devoted to cleaning up the arm lines. Marcus works on one beat at a time so that
each beat has its own individual and specific movement. Each movement must be sharp and clean-cut.
Richard's help is again enlisted to watch each action and see that everything is in place.
Floor work follows, and the emphasis is again on each movement being complete and precise. It's now 90
minutes since the afternoon session began and time to begin the first of five routine run-throughs. Marcus
often practices his routine with a pairs team. Taking turns to perform governs the rest period, and he finds the
group atmosphere and feedback motivating and prefers to perform in front of others rather than in front of a
mirror.
The session concludes with more PNF stretching, but it's not the end of the demands for the day. When his own
training for the day is finished he heads off to lead a one-hour class at one of the centers who clamor for his
services. Marcus prides himself on his performance in these classes: "My performance is very high here too
because I have set a standard and I can't afford to teach a bad class." How does he motivate himself to teach a
class after training all day? "I think about winning and it's very motivating. If I don't do that bit extra, it could
detract one-eighth of a point off my score the next time I compete and that could be the difference between
winning and losing."
With such a daunting schedule, what about rest, recovery and injury prevention? Marcus uses massage, spas,
acupuncture, float tanks, and, of course, the perennial stretching, but still finds that he is constantly sore. He
has suffered many injuries due to the constant overload, the most recent being a herniated disc, but he is
unwilling to reduce the load or rest.
"I always ask myself when I'm tired or have an injury, am I pushing myself too hard or am I just being a wimp? I do
train through pain, but often to my own detriment."
On a personal level, Marcus feels that competition allows him to take something from the industry. "Whenever
you are teaching, you are constantly giving, so it's nice to have some time to do something for yourself to achieve
personal goals. Winning isn't everything. For me, it's the icing on the cake. I'm astounded at the
accomplishments and improvements I have made. I never thought I'd be performing the moves that I am now, but
still I am not satisfied."
Finally, what about advice to would-be competitors? "If you want more of a challenge, you need to take that extra
step. If you have a drive, regardless of whether you win or not, take that extra step and go into competition. Get
started."
Developing a training chronicle for Marcus Irwin is
as simple as spending time with him. It really
amounts to the same thing. If he's conscious,
he's training.
Six full days of structured flexibility,
cardiovascular, and strength training form his
base. Follow this with a weekend workshop on the
seventh day to generate some income, and you
have an idea of how Marcus spends his time.
The day starts with 30 minutes of proprioceptive
neuromuscuIar facilitation (PNF) stretching with
coach Richard Chew. To develop the flexibility
needed for moves such as high kicks, Marcus
goes through a series of specific exercises. One
such exercise is called the partner hamstring
stretch. Marcus lies on his back with one leg
straight on the floor. With Richard's assistance,
the other leg is stretched upward and backward for
60 to 90 seconds. The aim is to have Marcus' foot
touch the floor next to his head.
as simple as spending time with him. It really
amounts to the same thing. If he's conscious,
he's training.
Six full days of structured flexibility,
cardiovascular, and strength training form his
base. Follow this with a weekend workshop on the
seventh day to generate some income, and you
have an idea of how Marcus spends his time.
The day starts with 30 minutes of proprioceptive
neuromuscuIar facilitation (PNF) stretching with
coach Richard Chew. To develop the flexibility
needed for moves such as high kicks, Marcus
goes through a series of specific exercises. One
such exercise is called the partner hamstring
stretch. Marcus lies on his back with one leg
straight on the floor. With Richard's assistance,
the other leg is stretched upward and backward for
60 to 90 seconds. The aim is to have Marcus' foot
touch the floor next to his head.
