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Jayne Nisbet


Jayne Nisbet

At the end of September 2013, Jayne Nisbet was duly named in the first cut to represent Scotland at the Commonwealth Games in 2014 for High Jump.

Originally a swimmer, she first took up the High Jump at school and quickly realised she had a talent for it. Within a matter of years she landed her first vest for Scotland and the drive to compete at the Olympics or the Commonwealths took over.

Of course, her journey to selection has been a long and arduous one having suffered from a severe back injury in July 2012 and battling the demons of an eating disorder.

Thankfully, though, the Loughborough based Scot managed to overcome and conquer and is now training hard with her sights firmly set on the Hampden park podium.

This ambition, however, doesn’t stop her from running a successful Personal Training Business, which she fits in around her two or three training sessions in a day.

Refreshingly positive, extremely passionate and a huge MuscleFood fan, Jayne is making a lot of smart choices to give her the best possible chance of grabbing a medal in the Summer, so be sure to watch this space…

Training Plan:

Jayne Nisbet

Monday: AM

  • Jumping Technical longer approach runs and more rhythmical
    aspect& Trunk Circuit (Weighted core circuit)

Monday: PM

  • Hurdle mobility warm up (Good Hip Flexibility)
  • Running Session (Changes with each phase)
    • In this phase we are focusing on more power, speed and
      rhythm so I am doing on a Monday Split 80m Runs,
      which focus on transition phases like when you are
      high jumping. So I have been doing these on a bend,
      split 100m bend runs x 5 (10m acceleration into
      30m MAX Speed into 20m Rhythm into 20m Max Speed into 20m ease out) this is followed by 60m ‘S’ bends (sounds complicated but its normal for high jumpers)
  • You run through a flowing ‘S’ shape over 60m to re-enact a curve shape so you are comfortable with leaning and running.
  • Glute Circuit & Core
Jayne Nisbet

Tuesday: Ankle Mobility

Weights Session

  • Just come off a strength phase, which has definitely redefined
    my legs.
  • Started with 4 sets of 6 x Back Split Jerk supersetted with 50
    lateral band walks (theraband around ankle and holding legs apart
    not letting the theraband pull your feet back together move lateral
    for 25 to one side and 25 to the other - glute activation)

5 Sets of Step Ups

  • 3 @ 4 Reps Each Side at 70kg
  • 2 @ 3 Reps Each Side at 70kg

5 Sets of Deep Full Squat

  • 3 @ 5 Reps 60kg | 62.5kg
  • 2 @ 3 Reps 65kg | 67.5kg

Romanian Deadlift (Hamstrings) supersetted with Glute Hamstring Exercise:

  • 4 Sets of 6 @ 75kg & Supersetted with 8 Glute Ham Exercise at 10kg
  • 3 x 5 Weighted Press Ups @ 10kg
  • 3 x 8 Lat Pull Down @ 30kg

CORE:

  • Plank Holds etc.
Jayne Nisbet

Wednesday: Technical Day + Lots of bits

  • Technical Session with High Bar Focus and short approach.
  • Hamstring Adductor Circuit: working the inner and outer stability
    muscles in hip adducting and adduction and strength stability
    through the hamstring.

Wednesday: PM

Core Circuit Warm Up

  • Plank 30 Seconds - Mountain Climbers 30 Secs x 3
  • Crunches 30 Reps - Lateral Leg Exchange 30 secs x 3
  • Cross Over Crunch 30 Reps - Reptiles 30 Secs x 3
  • Russian Twist 30 Reps - Split Squat Thrust 30 Secs x 3

Med Ball Throws

  • These again vary in the phases but in EVERY phase the dominant focus is the power output of the throw. It is a combination of forward throws, backward throws, caber toss, slams etc.

Watt Bike Session

  • These are high intensity bike sessions that take approx. 30 minutes
  • My last bike session was: 5 Sets of (6 @ 10 seconds HARD AS POSSIBLE 20 easy) 2 Minutes Easy recovery between sets

Core/Mobility/stretching

Jayne Nisbet

Thursday: Easy Day

  • Easy Cardio
  • Pool Recovery Session 45 Minutes Aqua Jogging in the pool
  • Postural Circuit
  • Combination of full body exercises and core exercises that
    improve posture and core control.
Jayne Nisbet

Friday: Drills & Weights

  • High Jump Drills
  • Glute Circuit
  • Hurdle Mobility
    • In the Morning I complete hurdle mobility to warm up takes
      about 20 minutes and then some high jump running drills on
      the straight with a med ball over head to engage core
      posture and then complete round the bend. Followed by a
      glute circuit to complete the morning.

Friday: PM

  • Ankle Mobility warm up circuit (10 Minutes)
  • Weights Session
  • Warm Up: 4 x 6 Overhead Squats with 30kg Supersetted with Single Leg Pistol Squats (6 each Leg)
  • DEADLIFT: 2 @ 5 Reps, 1 @ 4 Reps, 1 @ 3 Reps, 1 @ 2 Reps
    • 5 Reps: 80kg
    • 5 Reps: 85kg
    • 4 Reps: 90kg
    • 3 Reps: 92.5kg
    • 2 Reps: 95kg

Power Shrug Off Blocks (Pull phase of a clean)

  • 3 Sets @ 5 Reps
  • 1: 95kg 2: 100kg 3: 105kg

Powerclean

  • 3 Sets @ 5 Reps
  • 1: 50kg 2: 52.5kg 3: 55kg

Push Pull Upper Body

  • Reverse Fly: 3 x 6 Reps @ 4kg Each Hand
  • Incline Dumbbell: 3 x 6 Reps @ 10kg Each Hand

Trunk Circuit:

  • Weighted Core incorporating barbell roll outs and Olympic bar rotations.
Jayne Nisbet

Saturday: Core Warm up followed by plyometrics.

Plyo Session incorporating power exercises and rhythmical exercises.

  • Bounds on and off boxes into sandpit etc.
  • Rhythmical movement warm up and stiff leg jumps.

Med Ball Core Circuit:

  • Focus on rotational exercises and strength

Core:

  • Planks etc.

Tempo Run: On Grass recovery running session

  • 100m Stride - 50m Jog - 100m stride - 50m jog - 100m stride - 50m jog - 100m stride - 100m walk
  • 100m stride - 50 m jog - 200m stride - 50m jog - 200m stride - 50m jog - 100m stride - 100m Walk
  • 100m stride - 50 m jog - 200m stride - 50m jog - 200m stride - 50m jog - 100m stride - 100m Walk
  • 100m Stride - 50m Jog - 100m stride - 50m jog - 100m stride - 50m jog - 100m stride - 100m walk
Jayne Nisbet

Sunday: Rest Day

Weekly Diet Planner

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

Interview with Jayne Nisbet

First of all, could you tell us how you got into Athletics, the High Jump in particular?

Well, I started doing it in school and just really enjoyed it. I was a swimmer before that, though, but I was never built for swimming!

What inspired you to pursue it to such a high level?

I'm an extremely driven person and tend to take things to the extreme – it's all or nothing. I always had a desire to compete at the Commonwealths and the Olympics it was the dream. During my earlier high jumping days I saw a vast and quick improvement. I suppose I was always a sporty kid at school and would push myself to another level and when I was seventeen I received my first Scottish vest. That's when I though I could really take the sport somewhere.

What's your main goal for the 2014 Commonwealths?

I would love to medal and bring it home in front of a home crowd. I'm definitely going to go out all guns blazing and target the podium.

What's the most challenging aspect of your training?

Jayne Nisbet

It all depends on what I'm doing as there are so many aspects of it that are tough in their own way. Not only is it mentally draining but it's physically challenging too. There are days I'm just mentally exhausted and need to rest my brain but then there are the days I've been in the weight room and that's very tough indeed. I'm so tall, you see, my limbs get in the way!

Likewise, What's the most enjoyable?

Funnily enough I really enjoy sprinting and running. It's brilliant when you get in a tough sprinting session.

Tell us a bit more about your back injury – how did you get it and how long were you out of training for?

Well, basically it happened in July 2012, I was doing a 40cm step up with 72kg and when I stepped my ankle rolled. I fell straight back and landed on my bum, but for some reason I didn't let go of the weight. I managed to compress my thoracic nerve and severely bruised my spinal chord. Initially, though, I thought I'd broken my back, I've never felt pain like it.

For four or five days I generally couldn't move – it's been pretty scary. I was out of impact training for eight weeks but could do no impact stuff like the cross trainer and cycling for four or five weeks. I ended up watching movies during those sessions to keep myself entertained! Then I took a break, I was due my end of season break anyway, then began winter training in August.

I just made sure I was eating good balanced meals throughout the day and just kind of had to go with it!

What role did nutrition play in helping you recover?

It actually happened at a strange time of year and I’m always a healthy eater anyway so I just made sure I was eating good balanced meals throughout the day and just kind of had to go with it!

You've spoken candidly about your eating disorder in the past, what impact did it have on your training and competitive results?

To put it bluntly, it ruined me for a few years. In 2009 I weighed 49.9kg and had a BMI of 14.6 so when I was competing and training I simply had nothing to give. I was still jumping ok but struggled to really push to that next level and achieve decent results.

Jayne Nisbet

My coach told me I had to increase my weight and in four months I went from 49.9kg to 65kg and I sort of went from caring too much about what I ate to not caring at all. It was easy to put it on but then I got it into my head that when people said the word "healthy" they meant "fat." It became my trigger word.

Between August 2009 and 2010 I was bulimic. It was hideous. I couldn't get out of bed and I got into this vicious cycle of starving myself then overeating. This went on and on. Then when I saw the athletes competing in Delhi I thought to myself, "I should be there."

So, I found a new coach and began to focus on my recovery. I was determined not to give up. In my head I knew what I had to do to beat this thing but it was a mental struggle. Each month, though, I saw an improvement and that spurred me on.

I began visiting a psychotherapist, which made a huge difference especially as I always thought people were looking at me strange particularly when I went out for dinner.

Then the Olympics rolled around and I was disappointed to not be there due to my back injury. That's when I decided to really go for the 2014 Commonwealths and leave all my injuries and illness behind. It was then I "re-started" my career.

It's unusual to hear of top athletes with such conditions, especially as the public tend to put them high on a pedestal in terms of health and fitness but do you think it's something the athletic world needs to address, or at least make more awareness of?

It's more common the people think. All athletes to some degree will be aware of what they're eating and their weight and it's something many struggle with. The thing is I felt ashamed of it and didn't deal with it; this is the same for many in the sporting world. You think there's no way out, that there’s no escape and more definitely needs to be done to raise awareness of it.

All athletes to some degree will be aware of what they're eating and their weight and it's something many struggle with

Now, what role does nutrition play in your training?

Liquid Egg Whites

Basically, I just eat! I make sure I'm eating enough and use an app on my phone to document my food intake daily. I also don't panic about food anymore. By the way, I love the egg white packs MuscleFood do – they're so handy! I enjoy how I eat now. You need food to refuel and recover so I eat good lean food and about 2000-2500 calories a day; I also make time for a cheat day.

Just quickly, for the benefit of MuscleFood customers – do you think supplements have a positive place in sport?

Definitely, I take my supplements in the morning but there are many supplements on the market that aren't batch tested. If you're going to take them you need to make sure they're batch tested.

So, we know you’re also a personal trainer – why did you decide to go into this line of work?

Well, I wasn't very good at school but when I went to uni something clicked and I found a good way to study. I was at Stirling for three years then took a year out to concentrate on my High Jumping but during that year I also completed my Personal Training course. I like to challenge myself!

It's never too late to get into sport or get fit, just set yourself goals.

It must be tough juggling a positive work/life balance – how do you manage?

To be honest, I don't really have much of a personal life, but my boyfriend [James Campbell, Javelin] is also an athlete so although it can be tough, we support each other.

For the general public, what advice would you give those who maybe want to get fit and get into sport but haven't taken that first step yet because they're afraid of failing?

Never be afraid, just go for it. A personal trainer can be a great way of taking that first step but you have to be able to relate to your trainer. It's never too late to get into sport or get fit, just set yourself goals. I tell my clients to set themselves a big goal and loads of little one's too so you're always achieving. Consistency is key and a good personal trainer will adapt to how you feel.

What three things should people focus on if they want to go through a complete body transformation?

diced chicken
  1. Eating well is key. Ridiculous diets don’t work and be sure to enjoy your food!
  2. Exercise regularly and enjoy your workouts.
  3. Make sure you get enough sleep.