Saturday, January 2, 2010

Introduction and Weekly Training Schedule

I will hopefully up and running training sessions in my home very soon. For now, I invite any potential clients to join me for 10 am workout sessions in my home. For those of you who simply want to follow my programming in their own homes and/or workout facilities, feel free to ask how to modify workouts to account to lack of equipment or scale for fitness levels, injuries, or disabilities.

I encourage everyone to keep a training journal to record their workouts, weights used, and how the workout went (aches or pains, ability to complete, any adjustments made throughout).

This training schedule is the beginning of a 12 week periodized cycle. The first 4-6 weeks we are going to be working on re-gaining or establishing some foundational strength using compound lifts. We will be using short conditioning drills and bodyweight circuits to challenge different aspects such as anaerobic and aerobic endurance, strength endurance, and power endurance. The second 4 weeks will be a transitional period where we begin to introduce more skill and power work. If you are a weightlifter, we will be working on the skill transfer exercises of the Olympic lifts, if you are an athlete, we will introduce more agility work and skill work specific to your sport. Throughout this period, we will be increasing strength in a linear fashion. The last four weeks, the workouts will focus on either strenth or power with conditioning workouts in between.

Please remember, we do not get stronger by lifting heavy weights. We get stronger by recovering from lifting heavy weights. Working out 5-6 days a week is not good for you unless you are eating a very well-balance performance nutrition focused diet and are 25 years old. (Okay, maybe that's an exaggeration.) My point is, by training smart and eating right, you can cut your training down to 3-4 days a week and do enjoyable things that keep you fit such as going for a bike ride with your kids or hiking with friends. Or maybe helping a friend clean out her attic . . . :)

Training Schedule January 4-January 9th

Endurance Training: Use these either between strength training days or four hours before or after a strength workout.

Option 1 (low intensity): Run or Row 5 K at a moderate intensity.
Option 2 (high intensity): Run, bike or row 6 rounds of the following intervals: 30 seconds all out effort followed by 2 minutes of moderate pace. Complete all six rounds with no rest between intervals. Include a 2 minute warmup round at the beginning of the sets.

Daily Workout January 4, 2010

Front Squats 3-5 reps, 5 rounds
Push Press 3-5 reps, 5 rounds

Part II: Conditioning (optional)
4 rounds
Jump Rope 200 repetions
25 back extensions

Coach’s notes: Beginners perform front squat and press in a circuit with row and back extensions (use kettlebells or dumbbells when necessary). Athletes using the 5 set format should use 2-4 warmup sets to reach their working set weight.

Daily Workout January 5, 2010

Four rounds for time:
Run 400 meters
25 broad jumps

Daily Workout January 6, 2010

Part I: Strength
Power Clean 3-5 reps, 5 rounds
Alternate exercise: Deadlift and kettlebell swing

Part II: Conditioning (optional)
3 rounds
10 Medicine ball half moon
Medicine ball bear crawl 25 meters

Coach’s notes: Power clean is pulling from the ground and catching the bar high. Clients who cannot power clean should perform 3-5 rounds of deadlifts and 10-15 kettlebell swings in a circuit fashion. This can be done for muscle endurance or strength depending on the client, but preferably for strength and hip power development.

Daily Workout January 7, 2010

Over the course of 1 mile, alternate 1 minute at a fast pace and 1 minute at a slow pace.

50 pushups
50 squats
25 pullups

Daily Workout January 8, 2010

Part I: Strength
Overhead Squat 75 reps

Part II: Conditioning (optional)
Run 800 meters
30 situps

Coach’s notes: The overhead squat is a challenge of balance and correct muscle engagement. The 75 reps will include warmup repetitions, but should work up to a working weight within the first 3-4 sets. This exercise is a dynamic effort exercise and not meant for max effort. The lifter should emphasize supporting the bar with active shoulders, lats, back muscles, and the core rather than the arms. Form rather than time is the most important factor here. Allow the client to complete in as many sets as necessary.

Daily Workout January 9, 2010

Sand bag relay

With a partner 50 meters away, pick up a heavy sand bag (bag of mulch, bag of laundry, small child) and squat with it 10 times. Bear hug it and walk 25 meters. Drop the bag and then clean and throw it over your right shoulder. Repeat with your left shoulder. Do this 10 times. Pick up the bag again and walk the remaining 25 meters and drop the bag in front of your partner. Sprint back to your position. Partner will repeat your actions. Do this for 5 rounds.

Men, use a 75-90 lb bag, women use a 35-45 lb bag.

3 comments:

  1. BTW, if it snows, your workout will be to shovel your driveway for time! :)

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  2. Thanks for posting the workouts for the week Sara vs. waiting each day. I find it helpful to plan out when/where to do them ahead of the actual day. Appreciate it!

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  3. I was hoping that would be helpful to some of you!
    Please feel free to e-mail if you have questions about exercises or programming.

    flemingsj4616@yahoo.com

    Sara

    ReplyDelete