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Showing posts from March, 2010

Training for Disney

So, my family and I are in Disneyworld for the week and I am so glad I tortured us with sandbag work for the last month. I have been cleaning and pressing children, carrying them for distance, and sprinting with one on my shoulders and a 25 lb backpack on my back. (But, we made the tram, thank God!)

The only other thing I would add would be to do it all in flip-flops. Have a great week, see you on Monday!

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, row…

Training Schedule, March 22nd - March 27th

This is the last week of our 12 week periodized program. Next week is a de-load week and I will post some bodyweight/endurance workouts to keep you busy, but its a week to lay off the weights and high intensity intervals. Recovery is the key to getting stronger. This week we are going to test our one rep max on our squat, press, and deadlift. Weightlifters will likewise max out their clean and jerk and snatch. (Do not do both squat/press/deadlift AND snatch/clean and jerk.) This will give us a set of numbers to base next schedule's training loads on so try to make sure you get these done.

For your load testing to be effective, do not exercise, other than warming up, before testing your max. You will test your max with 3-5 attempts based roughly around your last max. Rest 2-4 minutes between each attempt. If you do not have a good target weight to base your attempts on, don't worry, we can calculate your max from the number of reps you perform at a certain weight. So,…

Run Sandy, Run!

Our friend and colleague, Sandy, is running a marathon today, Sunday March 21st. Let's all send her some collective good wishes.

Training Schedule, March 15th - March 20st

Performance nutrition lesson for the week, avoid hot pockets.



Endurance Training: Its necessary, do it. How much you need depends on your goals and your fitness level. Tracking your training with your journal is the best way to determine this. If you are training for the Warrior Dash and you are not a runner, you need to be able to work up to running 4 miles by October.

Monday, March 15th
Beware the Ides of March!

Weightlifting:
Snatch: work up to a max with doubles in 6-8 sets
Back squat: 10-8-6-6-6, increase weight as you go
Decrease weight to 75% of max back squat, 3x3 front squats
Split jerks: 5x5
Assistance core and balance exercises

Linear Strength:
Back Squats, 5x5, back-off sets with front or overhead squats
Overhead Press, 5x5
Optional: Power Clean, 5x3

Supplemental Conditioning/Core:
Jump Rope 1 minute
Kettlebell swing 1 minute
Complete 3 rounds with no rest.

Tuesday, March 16th

Muscle Endurance/Conditioning:
10 situps
10 pushups
20 lunges
Complete as many rounds as poss…

Functional Movement Screen: Why its a good thing.

From my other blog, Back to Basics Training:

"I've recently had the opportunity to work with some folks who were relatively strong, but had plateaued for one reason or the other. Some were obviously sidelined by overuse injuries or biomechanical deficiencies that had not been addressed in their training, but others remained somewhat of a mystery."

Click here to continue reading.

Need a cookbook?

Training Schedule, March 8th - March 13th 2010

First of all, its time to revisit Performance Nutrition. Humor me, its the 80% of achieving optimal body composition and I've even provided someone interesting to read about.

Okay, now that that's out of the way (you read it, right?), let's move on to lifting heavy stuff and running. The children wanted me to tell you that we had our first "Cool Fit Kids" (their name, not mine) workout on Wednesday and they all got stronger and better looking (my assessment, not theirs). In fact, they had a lot of fun and no one got broken. Check out my workouts for kids page for ideas for training with your own children.

Okay, here it is:

Endurance Training: Its necessary, do it. How much you need depends on your goals and your fitness level. Tracking your training with your journal is the best way to determine this.

Monday, March 8th

Weightlifting:
Snatch: 8 sets of doubles, work on form
Snatch pulls: 5x2 up to 120% of max snatch
Overhead Squat: 5x3, use 80%-100% of wei…

Performance Nutrition from Mark's Daily Apple

Mark's Daily Apple is a Fitness and Nutrition website by Mark Sisson, a well known fitness expert and author who promotes a more natural approach to health and wellness. His recommendations for reaching a healthy and lean physique are very similar to my own and I highly recommend checking out his website for various articles covering performance nutrition, fitness, and workout recommendations. I especially like his approach to nutrition in that he does not take a "one size fits all" approach and allows for the variability of individual differences in planning one's diet and fitness prescription.

Here is an excerpt from his article on Primal nutrition:

"Our genes want us to be lean and fit. It’s actually quite easy as long as we eat from the long list of Primal Blueprint healthy foods and try to avoid that other list of grain-laden, sugary, processed and otherwise unhealthy foods. Realistically, we also want to allow for the occasional party-splurge, a pre-pla…

Warrior Dash

It must be very popular because the first wave is already sold out. Terry and I are registered for the 11:30 wave on October 9th. See their website for more information.