Skip to main content

Posts

Showing posts from January, 2010

Training Schedule February 1 – February 6th

We are now entering the more “functional” training phase of our 12 week periodized program. Because I am a USA Weighlifting coach and I focus on the competition lifts for my training, I will be adding a weightlifting option to the training schedule. If you are an athlete or general fitness enthusiast, follow the linear strength program. If you are an athlete, you may want to introduce plyometrics or agility skill training into your non-strength days or into your warm-ups on strength days.



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

Option 1 (moderate intensity): Run Jump Rope 1 minute followed by 1 minute of rest for 10 rounds.
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. (I like this workout,…

Performance Nutrition

For those of you thinking about how this kind of training may affect your waistlines or how you can improve your diet through good nutrition, please remember this very important fact: You cannot out-train a bad diet.

My other blog, Back to Basics Training, has several articles on performance nutrition including this one which explains why it is so very important.

If you have the time or need help falling asleep, here are some more:
Performance Nutrition
The Bronze Age Diet
Discussion of The Rules: Part 1
Discussion of The Rules: Part 2
The Rules: Part 3

Saturday's Workout and Other News

So, the workout for Saturday is . . . shovel my driveway. :)



It looks like snow and/or rain with nasty cold weather so I think we'll take a week off and re-group next week. If you are at home and want something to do, here's a challenge for you:

Download the Tabata Timer from www.rosstraining.com.

Set it up to go off every minute for 35 rounds.

Your assignment? Death by burpees.



During the first minute, perform one burpee. During minute two, perform two burpees. During minute three, perform three burpees. Continue on until you cannot perform the number of burpees required for the number of minutes you are on.

But wait, you aren't finished.

Rest two minutes and then starting with the number of burpees of your last completed set, ladder back down. So, if you failed on round twelve, you will start at eleven. Finish what you can and on the next minute do ten, and so on until you get back to one. If at any time you cannot complete your set before the timer rings, you may re…

Training Schedule January 25th-30th

Important! This is the fourth week of our periodized training schedule and is a de-load week. We are going to reduce intensity and training volume. This would be a good week to get in some long steady cardio or even take a yoga class. We will be starting back again the following week hard and heavy so make sure you get some good recovery this week. If you have just started, adjust your training accordingly.

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

Option 1 (moderate intensity): Run Jump Rope 1 minute followed by 1 minute of rest for 10 rounds.
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. (I like this workout, it burns a lot of calories and increases overall power production.)
Option 3 (low …

Some Dietary Wisdom

Some psychology on training and dieting and why it works or doesn't . . .

The Marshmallow Test, Leangains Blogspot

This is the blog of Martin Berkhan, nutritional consultant and personal trainer. He's a little hardcore in his stance, but the conclusion of article and its points about overtraining and overindulging on break days rings very true for a lot of us. We need to stop thinking about training hard and depriving ourselves for those sweet sweet breaks. We need to think more about creating acceptable lifestyle changes that we can maintain for the long haul. For me, this is eating clean 75% of the time, working out hard 3 days a week, and actively leading a lifestyle that includes a lot of play and manual labor (I'm sorry, I'm a mom with a big yard, it can't be helped). Figure out what changes are going to make your life more ENJOYABLE so you don't have to obsess over the marshmallows.

Saturday's Workout, January 23rd, 2010

Well, it looks like its going to be sunny and fifty degrees on Saturday so that means we're going to have another workout here at 10 am. We are going to do 2 rounds of a partner circuit.

1. Bodyweight wheelbarrow push, 100 m. (Limit 175 women, 225 men) This sets the time for all events, when this event is completed by both partners, everyone can rotate to next event.
2. Push Press
3. Walking Lunges
4. Rest
5. Medicine ball slams to partner
6. Kettlebell Swing
7. Jump Rope
8. Rest

For more information (location, etc.), please e-mail me. flemingsj4616@yahoo.com

Training Schedule January 18th-24th

Post all questions to comments or e-mail me at flemingsj4616@yahoo.com. This schedule is not meant to be followed "as is", there are elements to choose from depending on your goals and fitness level.

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

Option 1 (moderate intensity): Run Jump Rope 1 minute followed by 1 minute of rest for 10 rounds.
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. (I like this workout, it burns a lot of calories and increases overall power production.)
Option 3 (low intensity): Run 2-3 miles, bike 5-10 miles, swim 1 mile, or row 5K. Keep intensity low, total workout time should be 20-30 minutes.

Daily Workout January 18, 2010

Part I Strength:
Overhead Squat 3-5 reps, 5…

The Warrior Dash

**I was recently made aware that this page has gotten thousands of views via google searches about training for the Warrior Dash.  This blog does have some training plans outlined starting in August 2010 through October 2010, but I'll be posting some newer posts on training some groups to do the Warrior Dash and the Rugged Maniac.  I will also be posting about my own training for the Tough Mudder.  So, please feel free to use the google search function on the blog or simply check back for more information.  Thanks for visiting!!
Okay, how's this for something to train for?

Its like a 5K only with obstacles like muddy water, logs, tires, maybe some fire, but there will be beer, meat, viking helmets, and lots of music.



This is the link for the Southeast challenge held in Mountain City Georgia on May 22, 2010.
Mountain City Warrior Dash

There's another one in Darlington, MD on October 9, 2010.
Darlington Warrior Dash

Check out the main page and the FAQ for rules, registratio…

Saturday's Workout Results

It was a lot of fun! Well, if you define fun by not breathing, losing all your grip strength, and having your glutes catch on fire . . . :)

The teams finished in 24:02 and 26:42.

These were the final rules.

Each group will start at a different station and rotate through as each station becomes available.

1. Team obstacle course with dumbbell farmer's carry:
Location: Front Yard
Prescribed total weight of dumbells 1/3 of your Deadlift 1 rep max with a max of 100 lbs. Must move in straight lines between destination points. Next team member may start when previous team member hits halfway point.

2. Ground to over shoulder (via deadlift and clean sandbags) challenge:
Location: In front of garage
Lift 5x’s the sum of your team’s collective bodyweight allotting a max of 175 lbs per female and 225 per male using the sandbag weights provided (calculators can be made available).

3. Group bodyweight challenge:
Location: Playground
25 burpees per number of team members, 25 unanchored situps …

Saturday's Workout

Okay, figured it out. It will be fun. We're going to do another team type relay. You may have to do some math and it will require strategy. It will be a lot of fun.

For time, complete the following tasks:
1. Team obstacle course with dumbbell farmer's carry
2. Perform 10 deadhang pull-ups per team member. Every team member must contribute at least five pull-ups, team member assistance (via leg-up) is permitted.
3. Ground to over shoulder (via deadlift and clean sandbags) 5x’s the sum of your team’s collective bodyweight allotting a max of 175 lbs per female and 225 per male .
4. 25 burpees per number of team members, all team members must complete at least 10
5. 25 situps per number of team members, all team members must complete at least 15
6. Run 400 meters per number of team members, relay style (can break distances up into 200 meter blocks or run them straight). Each team member must contribute 400 meters.

Again, I will host this at my house at 10 am, Saturday morning.

Front Squats and Power Jerks

Just a note for Friday's workout. If you want to keep it as a muscle endurance workout, I would advise working with two bars and using your 1RM press weight for the front squat and 1/2 your 1RM press weight for your power jerk. You may also do a split jerk instead if that is more comfortable. Feel free to break the set of 15 up into groups of 5. If you want to work on strength, do the front squats separately in the 5 sets of 5 rep format and similarly use your 1RM overhead press weight for your jerks and use the 5 sets of 3-5 reps for that as well.

The point of the power or split jerk is to throw the weight up with your body and drop low underneath and lock your arms out to hold it overhead. You will have to develop a lot of balance, core strength, and explosiveness to perfect this lift, it has little to do with your overhead pressing ability.

Training Schedule January 11th-16th

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

Option 1 (moderate intensity): Run 400 meters 6 times with 2 minutes of rest between intervals. Intensity of run should require 2 minute rest to recover. Can substitute 2 minutes of alternative cardio exercise for run.

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. (I like this workout, it burns a lot of calories and increases overall power production.)

Daily Workout January 11, 2010

Part I Strength:
Back Squat 3-5 reps, 5 rounds
Overhead press 3-5 reps, 5 rounds

Part II: Conditioning (optional)
Medicine ball wood chop, 20 reps each side
Medicine ball slam 20 reps
Medicine ball squat and jump press 10 reps
Medicine ball overhead lunge 20 steps

Coach’s notes:
Wei…

Saturday's Workout

I am hosting Saturday's workout here at my house. If you want to join in, please e-mail me for details. flemingsj4616@yahoo.com

It will be outside and it will be VERY cold so dress appropriately and wear ear muffs or a head band to prevent that cold air ear pain we can all get when exercising.

However, you won't be cold for long. Sand bags are fantastic for raising the core body temperature and it will be a lot of fun.

I'm planning on kicking things off promptly at 10 am with a group warm-up and then proceeding to the workout. I expect to be finished by 10:45-11:00. I think coffee might be in order.

By the way, if we get snow tomorrow, your workout will be to shovel your driveway for time. Be sure to switch sides every 5-10 minutes. :)

Notebooks are very important

Just a note to say . . .

Its a lot easier to make progress if we keep track of what we are doing.

Because we are focusing on strength, we will want to continue to increase our weights in a linear fashion. We also want to keep track of rest days and our general sense of well-being as this becomes very important in determining when to take a rest day and how many to incorporate into our schedule. I would not recommend working out more than three days in a row if you are doing the main scheduled workouts. Ideally, you would be working out 3-5 days a week off the main schedule and possibly supplementing with an additional day or two of low intensity cardio. I wouldn't recommend that anyone work out more than five days a week. Active recovery should be fun and relaxing.

So, please, get a notebook, and start keeping track of what you are doing. Record weights for warmup sets and working sets and what you are doing for your workouts. Times are not that important unless you are try…

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 transitio…