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Showing posts from February, 2010

Training Schedule March 1st – March 6th

This is the beginning of the last four week segment of our periodized schedule. During these four weeks, we are going to be looking to optimize our training goals for the 12 weeks that we have been training. What are our goals? Collectively, we have weightlifters, runners, folks interested in getting stronger and slimmer, and a large group who wants to do the Warrior Dash in October. Elements of this schedule apply to all of these goals, make sure you are using the right ones to prevent injury and overtraining. Don’t forget about performance nutrition, it’s the most important part!

Endurance Training: For endurance training options see my new page.

Daily Workout March 1, 2010

Part Ia: Weightlifting:
Clean: 8 sets of doubles, work on form
Jerk Balance: Using 80-90% of max jerk, perform 5 sets of 2-3 reps
Front squat: 5x5, use 80%-100% of weight used for cleans above
Assistance core and balance exercises



Part Ib: Linear Strength
Front squat 3-5 reps, 5 sets
Overhead Press 3-5 r…

This guy is 71. What's your excuse?

Mine is that I am weak and I clearly need to get stronger. Or we can just celebrate his accomplishments and do our own programs. I like that option better. Because then I can ask the question, "How much can he snatch or front squat?" And since I don't know the answer, imagine that he may not do it at all and feel better about not being able to do even a few of the ab wheel thingies.

But now that I think about it, I guess I should try. Well heck, we all should. That's it, its going on the schedule!

5K run on Saturday! (or 1 mile, depending on how you feel)

We have the advantage of living in a neighborhood with a lot of road so I've mapped out a 5K course for us to run on Saturday. And, I know you will be very excited about this part, there are a lot of hills!

To make it even more confusing, I have drawn a map of the course:



We will start at my driveway, run up Bartwood, bear left on Swisswood,turn right on Carpenter Pond, right on Tallwood, and right onto Glenfield to take us back to Swisswood. But, when we get to Swisswood, we will turn left to take us down to a cul-de-sac before turning around and coming up to Regalwood and turning left. We finish by turning right on Highview and then left on Bartwood and end at my driveway.

Those of you who have not been running can try your legs out on the 1.2 mile loop around Bartwood and Regalwood. We'll be starting at 10 am, I will have a few stopwatches for those who want to test their times.

Training Schedule February 22nd - 27th

This is the 8th week of our periodized schedule and is another de-load week. As with last time, it is a good time to practice yoga, take a long bike ride, or go for a hike. The idea is to rest, recover, and come back stronger next week.

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

Option 1: Low intensity: 2 mile run, 5 mile bike ride, ½ mile swim, 1 mile walk
Option 2: Medium intensity: Jump rope 1 minute on, 1 minute off for 20 minutes
Option 3: High intensity: Tabata intervals. Pick four exercises. Perform 8 total intervals of each exercise consecutively consisting of 20 seconds on, 10 seconds off. Take 1 minute of rest before switching to next exercise. Download Tabata Timer

Daily Workout February 22, 2010

Part I Strength:
Warm up each exercise with a lighter weight and then with a working weight determined by the push press with barbell or dumbbells, perform the following in a circuit using the same…

Your Saturday Assignment

Courtesy of Chris Shugart of T-nation in this article:

The Texas Push-Up Challenge

Here's how it works:

1. Begin in a standing position.
2. Drop to a push-up position and do one push-up.
3. Stand back up quickly.
4. Drop back down and do two push-ups.
5. Stand back up.
6. Drop back down and do three push-ups, then stand back up.
7. Repeat this pattern until you do 10 reps on the last set of push-ups.

So, you'll end up doing a total of 55 push-ups, standing up between sets, and trying not to rest. Or barf.

The Challenge

Goal #1: Just try to finish all the sets, ya wimp. If you do, then congratulations, you're adequate. Whoopie.
Goal #2: Finish all the sets in under two minutes. Do that and you can brag. A little.
Goal #3: Now it gets personal. From this point on, try to beat your previous time. Or, get a few buddies together and see who finishes first.

Tips and Guidelines

1. Use a full range of motion on the push-ups. None of that halfway horsedoody.
2. Push-up bars are fine if you want to …

Training Schedule, February 15th - February 19th

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

Option 1 (high intensity): 15 - 25 fifty meter sprints with 30-60 second recoveries
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 5K, Bike 10 miles (Tobacco Trail down in Cary has a fantastic trail for this http://www.ncroadrunners.org/att10miler/) swim 1 mile, or row 5K. Keep intensity low, total workout time should be 20-30 minutes.


Daily Workout February 15, 2010

Part Ia: Weightlifting:
Cleans: 6-8 sets of triples, use lower weight, work on technique
Rack Jerks: 6-8 sets of doubles
Back Squat: 10-8-6-6-6-6-6
Clean pulls: 6-8 sets of…

Saturday's Workout (Hold on now, what's this about snow?)

Okay, so 2-4 inches?

WHAT!

So, the workout may be uphill sled drags for max reps. I think we'll have to wait and see.

Training Schedule February 8 – February 13th

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 5K, Bike 10 miles (Tobacco Trail down in Cary has a fantastic trail for this http://www.ncroadrunners.org/att10miler/) swim 1 mile, or row 5K. Keep intensity low, total workout time should be 20-30 minutes.

Daily Workout February 8, 2010

Part Ia: Weightlifting:
Snatch: 6-8 sets of doubles
Snatch Balance: Using 80-90% of max Snatch, perform 5 sets of 2-3 reps
Clean pulls: 6-8 sets of doubles
Split …

No workout on Saturday

Well, can you blame me? It's going to be cold, wet, and gross. I plan on trying to see how much I can clean and jerk today so I'm planning on being sore tomorrow and hanging out in my pajamas as long as possible. If anyone wants to come to my basement tomorrow for similar torture, e-mail me at flemingsj4616@yahoo.com and bring your front squat.



I have resumed scheduling personal training appointments. Call me at 308-0740 or e-mail me if you are interested.