Sunday, October 24, 2010

Training Schedule October 25th - October 30th

This week, we resume barbell training.  After two weeks of teaching kettlebell classes and barbell skill training, I am over the DOMS threshold for more frequent training and my joints feel much more stable.  It took two weeks of pain, but now I feel good and can get back to daily practice.

Huh?  Aren't you always yammering about overtraining and overuse injuries?

Yes, as a matter of fact I do.  However, the key to avoiding overtraining and overuse injuries is to work with adaptation and not against it.  The way a person's body responds to training is unique and a personalized approach is always good.  We often urge people to listen to their bodies, but this can sometimes lead to individuals not pushing themselves hard enough or sticking to a consistent program.  Inconsistencies or deficiencies in appropriate intensity, volume, or training can  actually cause a lot more discomfort and potential for injury than consistent practice.

A lot of adaptation is neurological and for those adaptations to occur, you need to practice.  Just like studying a textbook helps you to learn and maintain knowledge, studying, or practicing movements makes you better at those movements, regardless of load.  And as your body "learns" more about the movement and the associated stresses, you get stronger and more coordinated.  Knowing when to back off and allow adaptation to occur versus getting back into the gym and creating more stress to adapt to is more difficult.

So, to make a long story short, if you want to increase your backsquat, don't just train with max loads, practice with lighter weights more often.  You'll find that your capacity to train more frequently will increase. 

So, on to the training schedule!

Monday, October 25th

Snatch 5-4-3-3-3-3
Overhead squat 5x5
Push press 3-3-3-3-3-3

Tuesday, October 26th

Kettlebell training
After warming up, complete 3 rounds of each cycle:

Cycle 1:
15 Goblet squat
15 snatches, each side
1/2 Turkish get-up, 10 each side

Cycle 2:
15 lateral lunges, each side
15 diagonal wood chop, each side
10 windmills, each side
20 double swings

Cycle 3:
15 reverse lunges with clean, each side
15 single swings, each arm
10 squat to single arm press, each side
15 Rotating situp, hold kettlebell in front, rotate to alternate sides

Wednesday, October 27th
Rest Day

Thursday, October 28th
Clean 5-4-3-3-3-3
Clean pull 2-2-2-2-2-2
Jerk 3-3-3-3-3-3

Friday, October 29th
Squat- Pushup-pullup ladder
Perform 1 squat, 1 pushup, 3 pullups
Then, perform 2 squats, 2 pushups, and 3 pullups
Continue until you reach 8-10 rounds keeping the number of pullups at 3.

If you cannot perform a deadhang pullup, perform 10 bodyrows instead.

Saturday, October 30th

Hmmmmm, sandbags maybe?

Sunday, October 17, 2010

Training Schedule October 18th - 23rd

One of my friends and fellow trainers, Chad Edwards, is now the proud owner of Crossfit Local in Chapel Hill.  Chad and his crew recently participated in a fundraiser to raise money for breast cancer, Barbells for Boobs.

 They are now gearing up for the Carolina Fitness Challenge, a CrossFit competition to be held at CrossFit Durham this December 11th.

Back to things going on in my basement . . .

Kettlebell conditioning, for one, but not in my basement.  Tuesdays and Fridays at St. Francis of Assisi Catholic Church.  This 45 minute class is designed for general full body strength and conditioning.  If you are interested, send me an e-mail.

The rest of the schedule is going to assist us in returning to weightlifting from running.  So, this month, general strength and conditioning and back on the barbells. We'll start easy and go from there.

Training Schedule: (sets X reps)

Power Snatches, 6x2
Overhead squats 3x15

Pullups, 10
Bulgarian split squats, 10 each side


Perform the following with a single kettlebell or dumbbell

10 Goblet squats
10 overhead presses
20 swings
10 reverse lunges with rotation, each leg (step back and rotate torso to one side with each step, alternate sides)
 20 swings
1 minute rest
4-5 rounds


Light day.  Bike Ride, Walk, Row, etc.


Clean 6x2
Front Squat 3x10
Push Press 5x5


Kettlebell conditioning or Light Day


Monday, October 11, 2010

Warrior Dash! and Kettlebell Pump at St. Francis.

Well, I have to say, the Warrior Dash was an absolute blast.  Everyone was clearly there to have a good time, the weather was gorgeous, and the pond was only slightly freezing.

From  left to right, our times were 27 minutes, 44 minutes, 28 minutes, 40 minutes, 44 minutes, and somewhere between 28 and 40 (Sorry Brett, they didn't list you).  Stay tuned for some live action mud crawling. 

In other news, I will begin teaching Kettlebell Pump at the community center at St. Francis this Tuesday and Friday and 9:30.  I have kettlebells available for purchase or you can order them from Randy and Mary DeAngelo at this url:

These kettlebells are not "competition" kettlebells, but are ideal for this class and basic fitness.  They are also priced a lot more reasonably than most.  A four kg bell is most appropriate for beginners.  Please contact me if you have any questions about the class.

Friday, October 8, 2010

Warrior Dash and Kettlebell Class

Hey everyone, we're finally leaving this morning to head up North for the Warrior Dash.  Patrick has made his warrior helmet, Francis is encasing himself in duct tape, and Elizabeth has the warrior tummy bug.  This should prove interesting. 

So, when we get back on Sunday, it is going to be the start of something entirely new.  I will be teaching kettlebell classes on Tuesdays and Fridays at the St. Francis of Assisi Community Center in the Cupertino Room.  Class starts at 9:30 and will run for approximately 45 minute.  What will be really fun and exciting is that I don't know if I'll actually have kettlebells by next week, but details like that are pointless to worry about.  I am an expert at "winging it".  The class is free, but I am asking everyone to bring their own kettlebell or purchase one from me at cost.  (Approximately 25$ for the smallest size, add two dollars for each 2kg increase in weight.)  The appropriate size for a beginner is 4 kg, or 8.8 lbs.  If you purchase your bell from me, I will allow you to trade it in and just pay for the price difference as you increase your weight.

I will still be offering personalized training and some group training and I am still coaching weightlifting over at the Athletic Performance Center.  The APC may be hosting the NC State USA Weightlifting meet come next May.  Watch my blog for announcements.