Skip to main content

Training Schedule, March 29th - April 3rd

We have completed our 12 week periodized training cycle and will now take a week off to rest, recover, and re-group. OUr 1RM assessments had some surprises for folks who found that they had increased one or more of their lifts quite significantly. We have rehabbed some injuries, lost some bodyfat, gained some muscle and are overall in pretty good shape. We will be using our determined training loads in our next cycle where strength will maintain its importance, but conditioning and endurance will take more of prevalent role. For weightlifters, the next 8 weeks will be preparation for the Blue Ridge Open.

If you have followed our schedule for the past 12 weeks, this would be a good week to do some yoga, go for a leisurely stroll or bike ride, or just do some low intensity exercises. Recovering from lifting heavy weights is what makes us stronger, so no heavy lifting this week.

For most of you, 2-3 20-45 minute periods of steady-state cardio, ie walking, jogging, bike riding, rowing, elliptical, will be plenty for this week.

Here are a few workouts that you can do in addition, but if you are in recovery mode, don't do more than 2.

Option 1:

Squat/pushup ladder

Start with 1 squat, then 1 pushup
Continue with 2 squats, 2 pushups
Continue in this manner until you reach 10 of each.

Option 2:

Jog 400 meters, rest in plank position 1 minute
4 rounds

Option 3:

Weighted carry, 200 meters
rest 1 minute, 4 rounds
(Use dumbbells in a farmers carry, heavy sandbag, or child)

Superman 30 seconds, plank 30 seconds
3-5 rounds

then bicycles for 3 rounds of 50
(lie on your back and bring your right leg to your left elbow, switch back and forth quickly between sides, each touch is one rep)

Take care, and I will see you on April 6th!

Popular posts from this blog

Next Level

So, there are those of us who work out regularly to look and feel better and improve our general health.  There are those of us who just like to lead active lives and enjoy nature and the occasional physical activity.  And then there are those of us who like to challenge themselves to push past our perceived physical limitations and see how far down the rabbit hole we can go.  While this last one is certainly an admirable pursuit, as are the other two, I must say it is the one I most commonly see go sideways.

If you are contemplating taking things to the next level with your training, you must first sit down and realistically assess what you are about to take on.  Next level training is not just about pushing yourself in the gym, but also managing your personal life, your recovery, and your expectations.  It also means knowing when to go low and slow and when to go hard.  The most common mistake a lot of people make is that they think next level means going harder all the time.  But,…

Let's Talk About Context . . .

Powerlifters shouldn't do cardio.Long distance runners should avoid heavy lifting.All explosive athletes should be doing plyometrics, snatches, and cleans.To get fit in all areas of fitness, you should train by doing everything.

Most of us know that the above statements are bombastic nonsense.  However, depending on where you are in the training cycle they can be partly true (which is why a lot of people believe them).  But, for the most part, as general statements about these activities as a whole, they are overwhelmingly false.

I encourage my powerlifters to do cardio.  It increases their work capacity during training sessions and helps recovery, not to mention general health.  How much and how often?  Well, its generally not a lot unless they have a concurrent endurance training goal (which we know will mean they will need a lot more time and managed expectations).  Go for a short jog, a walk, or a bike ride a few times a week, don't sit all day, and don't eat like you&…

Training for the Warrior Dash

Over the past couple of years, obstacle course races such as the Warrior Dash have become insanely popular.  Since I first posted about training for the Warrior Dash, I've gotten a lot of inquiries from clients and other trainers about how exactly one should train for the Warrior Dash or similar short distance obstacle course races.  I've heard people tout everything from Crossfit to P90X to not training at all as being the best way to train for one of these races, but I believe there is a middle ground that can serve far more people, especially beginners, without getting too extreme or requiring a lot of equipment.  Obviously, the best training protocol is tailored for the individual, but with a little information, its relatively easy to tweak a program for your own needs and fitness level.

The first time I saw a video of the Warrior Dash on Youtube, I thought to myself, "Those people are crazy."

I also thought, "I want to do that".  
I watched a few mo…