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Showing posts from August, 2010

Training Schedule August 30th - September 4th

"Learn from the mistakes of others, because you can't live long enough to make them all yourself."

Just a little wisdom to start the week. And now back to the training schedule. I'm going to change things up here a bit and put in exactly what I'm doing. And, I a weightlifting coach who is also training for the Warrior Dash. So, I'm looking for strength and endurance, both cardiovascular and muscular.

If you are strictly strength training, use the template posted in the training schedule for August 9th - 14th.

We also have a new challenge on the horizon. Bodyweight carry, max distance in 30 minutes. That means, you must carry your own bodyweight as far as you can in 30 minutes. I would advise you not to wander too far from your starting point unless you have a cell phone and someone willing to pick you up. Use a ruck, weighted vest, farmer's carry, etc.


Monday, August 30th:

Snatch, 6-8 sets of doubles, increase weight as needed
(alternative to sn…

Kettlebell Classes

For those of you local to Raleigh, I will be offering kettlebell fitness classes at St. Francis of Assisi's new community in North Raleigh starting in October. The classes will run on Tuesday and Friday at 9:30. I will post more details as I figure out the logistics.   This class uses a single kettlebell for resistance through a variety of exercises and techniques for the purpose of strength and conditioning.  It is scalable for a broad range of abilities and fitness levels.  I will probably incorporate an "early bird" fifteen minute skill session for new folks before each class.



Time to get serious!

Okay, the Warrior Dash is in seven weeks and its about time we did some RUNNING! That's right, just flat out plain old running. For this reason, I am going to explain the concept of PACING INTERVALS. Pay close attention. (Or have a cup of coffee and skip ahead to the workouts.)

So, lets say you are used to walking or jogging at a moderate or pathetic pace, but every time you try and push yourself to go faster, you end up with a stitch in your side, or just plain worn out before you go the distance. Pacing intervals are designed to help you increase your intensity over time until you can maintain your new intensity for the entire duration of your run/bike/swim/row, etc.

For example, using a rate of perceived exertion scale, you are used to running at an intensity level of 5 on a scale from 1-10 with 1 being walking through the mall and 10 being close to death. You want to increase your pace such that the distance you run in 45 minutes is longer. To do this outright, you could jus…

I'm at the beach

Good thing my programming is so redundant.

You guys can just repeat last week or grab something from July. School starts next week so it'll be time to get serious again, in the meantime, I'm sitting here listening to the waves and contemplating doing some burpees with the kids. Yes, I'm that kind of mom.

Have a a great week.

Here's some food for thought. And, just my two cents, cardio is NOT a joke, but it shouldn't be the basis of your exercise program. Here's why:

Training Schedule August 9th - August 14th

If you are interested in fitness science and some new thoughts on what actually causes muscular fatigue, check out out the new article I wrote for my other blog, "My brain is making me tired".

This week’s schedule is going to contain a mixture of lifting and circuit training. You “can” mix the two if you’re smart about it, but don’t do all of it. If you are doing the barbell training, stick with the conditioning circuits for cardio. Any other cardio work needs to be done much later in the day or on another day entirely.

As a side note of explanation on the barbell training, we’ve been experimenting with a format where we increase weight until we reach a 5RM, perform as many sets as we can at the 5RM (should be no more than 1-3 for a true 5RM), and then do one or two back-off sets. This is not for the novice lifter, this is for someone who gone past the novice stage and is handling heavier weights. Jim Wendler’s 5-3-1 program is another more advanced program that works f…

My brain is making me tired.

You’re running and suddenly you can run no more. You slow to a walk until your muscles feel “ready” to run again and you do. Or, you are squatting a barbell for reps and on the last one, you pause at the bottom of the movement as your muscles temporarily fail. (Hopefully, you are in the cage or have someone to lift said barbell off your back with minimal damage.) What exactly is going on here?

Over the years, we’ve been lead to believe that this is a simply linear process of depletion of fuel and build-up of waste products that cause our muscle to reach a point of temporary failure to contract. Makes sense, right? This is because a long time ago, skeletal muscle cells in culture were made to contract with electrical impulses and when they failed to contract despite stimulation, it was shown that they were depleted of nutrients and/or had accumulated a high level of metabolic waste.

However, what happens in the petri dish does not always happen in real live organisms. When musc…

A fitness project for the kids

So, I've been doing some reading about fitness and motivation.  I've read that intrinsic factors, internal motivators, are the most likely ones to contribute towards sticking to an exercise program.  Some of these factors are: autonomy, self-efficacy, teamwork, and knowledge.

So, today, I found myself with a house full of children, eight total, all of whom we've been trying to get more active.  Three of these children are my own and the other five live on both sides of me. I needed a way to motivate them to exercise that did not rely on me or their mothers to nag them, that had an element of self-guidance, and incorporated teamwork.

And so, we came up with the following idea.  Together, the girls and boys were going to ride their bikes a total of five hundred miles over the next three months.  Sounds crazy?  Well, not so much. 

I took all eight of them outside and we measured the distances of our driveways and the distances between.  (This took some time because I only had…

Training Schedule August 2nd - August 7th

We've been going pretty hard for a good month or more now and so it is time for a deload week.  A lot of us are on vacation and so I am going to give you four options for workouts to do in your spare time.  If you haven't been working out in a while, these will be good for easing back into things.  If you just started back up and aren't ready to take a break, simply repeat the cycle beginning this month.

Goblet squat, 10-15 reps
Pushups, 10-15 reps
Sumo Deadlift, 10-15 reps (use dumbbell, kettlebell, or small child)
3-5 rounds

Bodyrows or pullups, 10-15
Overhead Walking Lunges, 10 each leg
Pushup press, 10-15
3-5 rounds

Jump rope, 100 reps
Situps, 30
Kettlebell swing, 30
3-5 rounds

Weighted carry (piggyback with partner or kids works well), 50-100 meters
Sprint same distance
rest 30-60 seconds
5-8 rounds
(If you do this with kids, carry child piggyback the measured distance and then race back.)