Wednesday, March 31, 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!

Saturday, March 27, 2010

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!

Sunday, March 21, 2010

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, if you think your squat might be somewhere around 300 lbs and you squat 300 no problem, add 10-20 lbs and try again. If this is again, no problem, add another 10-20 lbs and perform as many reps as you can with good form. We are NOT going to failure.

We then put your reps and weight into the following calculator:

ExRx One Rep Max Calculator

You will find not only your one rep max, but training loads from 50% to 95%. These are important. Write them down in your journal.

For additional conditioning work this week, stick to steady state cardio of your choice for 20-45 minutes.

Monday, March 22nd

Testing: 1RM Squat, 1RM Overhead Press


Testing: 1RM Snatch

Tuesday, March 23rd:

Rest Day:

Wednesday, March 24th:

Testing: 1 RM Deadlift

Thursday, March 25th:

Rest Day or

Testing: 1 RM Clean and Jerk

Friday, March 26th:

Optional, 1 RM Bench Press (You MUST use a spotter)


Rest Day

Saturday, March 27th:

Rest Day, Eat lots of meat.

Saturday, March 20, 2010

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.

Sunday, March 14, 2010

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!

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 possible for 20 minutes.

Wednesday, March 17th
Work hard, make room for Guiness!

Linear Strength
Deadlift 3-5 reps, 5 sets
Pullups, 10 reps, 5 sets

Supplemental Conditioning/Core:
Turkish get-ups with dumbbell or kettlebell
Work on technique or an equal number of reps on both sides for 10 minutes

Thursday, March 18th

Part Ia: Weightlifting
Snatch: Work up to a max of doubles i 6-8 sets
Rest 5 minutes
Clean and Jerk: Work up to a max of doubles in 6-8 sets
Core and balance assistance

Muscle Endurance/Conditioning:

Weighted or unweighted hill sprints
Carry a sandbag for weight.
Run one sprint on the minute for 8 minutes

Hanging knee raises, front and side
5-10 reps each, 3 rounds

Friday, March 19th

Linear Strength
Back Squat: 10 reps, 3 sets
Bench Press: 3-5 reps, 5 sets

Part II: Conditioning/Core

Choose one of the following options:
1. 8 fifty yard sprints, resting 30 seconds between efforts
2. 4 400 meter runs, resting 2 minutes between efforts
3. Jump rope 2 minutes with 1 minute of rest for 4 cycles

Saturday, March 20th

Weightlifting Practice, 10 am

Friday, March 12, 2010

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.

Sunday, March 7, 2010

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

Snatch: 8 sets of doubles, work on form
Snatch pulls: 5x2 up to 120% of max snatch
Overhead Squat: 5x3, use 80%-100% of weight used for snatches above
Assistance core and balance exercises

Linear Strength:
Weighted Step ups 8-10 reps each leg, 5 sets
Pullups/Weighted Pullups 3-5 reps, 5 sets
Optional: Hang power clean 3-3-3

Supplemental Core/Conditioning:
Dumbbell front squats, 3 reps
Dumbbell Push press, 3 reps
Without rest, continue repetitions for 1 minute
Rest 1 minute
3 rounds, Go

Coach's notes: On weighted step ups, you can alternate legs or do one leg at a time. For a dumbbell front squat, you can rack the dumbbells on your shoulders if you can't do a proper front rack.

Tuesday, March 9th

Muscle Endurance/Conditioning:
15 box jumps
15 situps or 10 hanging knee raises
15 clubbell or kettlebell swings
Rest 1 minute
4 rounds

Wednesday, March 10th

Linear Strength
Deadlift 3-5 reps, 5 sets
Dumbbell curl and overhead press, 5-8 reps, 5 sets

Supplemental Conditioning/Core:
25 mountain climbers
15 pushups
1 minute rest
3 rounds

Thursday, March 11th

Part Ia: Weightlifting
Clean: 8 sets of doubles
Push Press: 5x5
Back Squat: 10-8-6-6-6-6-6
Core and balance assistance

Muscle Endurance/Conditioning:

100 meters weighted swamp lunges
Use sandbag, front racked kettlebell, weighted vest, or squat racked barbell.
3 rounds, rest one minute between rounds.

Coach's notes: If you have not done swamp lunges before, do them unweighted to properly learn the movement and retain the ability to walk the next day. For more from Dave Lemanczyk, visit his website Keg Conditioning.

Friday, March 12th

Linear Strength
Back Squat: 3-5 reps, 5 sets
Bench Press: 3-5 reps, 5 sets

Part II: Conditioning/Core

Choose one of the following options:
1. 8 fifty yard sprints, resting 30 seconds between efforts
2. 4 400 meter runs, resting 2 minutes between efforts
3. Jump rope 2 minutes with 1 minute of rest for 4 cycles

Saturday, March 13th

Weightlifting Practice, 10 am

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-planned (or accidental) intermittent fast, an over-the-top workout or even a week of laziness. Where most people get into trouble is in miscalculating their energy needs over extended periods of time – not day-to-day. They don’t see the average amount of carbs creeping upwards, or they figure they need x amount of calories, but don’t have a clue as to what kind of food those should be coming from."

For the rest of the article, continue here.

Tuesday, March 2, 2010

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.