Today's Training Session: Total Body

Today was a total body strength training session with some basic strength exercises with some twists.

Warmup: Ankle mobs, forearm wall slides, tabletop hamstring, tabletop hip rotators, Indian clubs, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation, lat stretch

Workout: Band resisted "speed" sumo deadlift: 6 x 3 @ 185 plus short orange band; Incline bench press with pause: 1 x 6 @ 135, 1 x 6 @ 155, 2 x 5 @ 185; DB 1 arm row: 1 x 10 @ 80, 2 x 8 @ 90; 1 x 7 @ 100; Face pulls 3 x 12 @ 50;
RKC planks 3 x 45 sec. with 25 lb supersetted with 45 degree back raise 3 x 10 @ 75

Comments: Hips felt looser which may mean I'm finally making some progress with this mobility stuff! :) Need the gym to get heavier dumbbells as there is nothing heavier than 100's. Like the RKC planks...very effective.

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America's Scariest Fitness Trends

America's Scariest Fitness Trends
Couldn't agree more. You have to get in shape to run/jump not the other way around!

Consequences of Ignoring Concussions in Teen Athletes Can Be Severe

Consequences of Ignoring Concussions in Teen Athletes Can Be Severe
Parents pay heed: ignore your kid's concussion symptoms and the consequences could be dire.

Today's Training Session: Power and Intensity Tempo Sprints

Today was a power oriented session with some plyos and sprint work. Fun session!

Warmup: Ankle mobs, forearm wall slides, low box hip flexor, 1/2 kneeling adductor, Indian clubs, KB arm bar, open hip t-spine rotation, sidelying t-spine rotation

Workout: Band resisted long jumps 3 x 4; box jumps 1 x 4 @ 18", 2 x 4 @ 30"
Intensity tempo sprints: 8 x 100 meters w/ 90 sec. recovery

Comments: I love these type of training sessions for several reasons. It's great to still be able to do them when you're approaching 60 (did I really say that!), most people my age aren't doing anything remotely like this type of training and, finally, and perhaps most importantly, it's just fun to sprint and jump.

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Today's Training Session: Total Body

Today was a total body strength training session using "free weights" i.e. barbells, bodyweight, kettlebells, etc.

Warmup: Ankle mobs, forearm wall slides, tabletop hamstring, tabletop hip rotators, Indian clubs,
low box hip flexor, open hip t-spine rotation, 1/2 kneeling adductor

Workout: Mini-circuit-Front squat 4 x 6 @ 95, 135, 185 (2); L-seat chins 4 x 8; Suspended fallouts 4 x 10; Landmine 1 arm press 4 x 8 @ 60
KB swings 5 x 20 on the minute @ 24 kg; KB Farmers walk 3 x 70 yds. @ 32 kg.

Comments: Good session; put the iPod on today to eliminate distractions. Seemed to work pretty well!

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California Bill Would Require College Coaches to Report Child Abuse

California Bill Would Require College Coaches to Report Child Abuse
This seems to only require common sense and a sense of decency not a law.

Today's Training Session: Sprints/power work

Too nice a day today to stay inside so went outside and did a sprint/power training session.

Warmup: leg swings, lateral squats, arm circles, ankle mobs, wall slides, toe/heel walks, march series, skip series

Workout: Med ball circuit: chest pass 2 x 12 @ 3 kg;Alt. hip toss 2 x 6 @ 3 kg.; Thru the legs hip heave 2 x 10 @ 3kg.
"Box" jumps 2 x 5; 8 x 55 meter sprints w/ 75 second recovery on the turf.

Comments: Good workout on a glorious fall morning...sunny, crisp, little wind. Great to be outside enjoying the sunshine and fresh air!

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Today's Training Session: Total Body

Today was a relatively quick total body training session with a combination of bodyweight and more traditional strength training.

Warmup: Ankle mobs, forearm wall slides, low box hip flexor, Indian clubs, 1/2 kneeling adductor, sidelying t-spine rotation

Workout: Mini-circuit: KB swings 4 x 15 @ 32 kg.; suspended inverted rows( ft. on box) 4 x 15; Hip thrusts 4 x 10 @ 100; banded pushups (ft. on bench) 4 x 12; rollouts 4 x 10
KB Farmers walk: 2 x 70 yds. @ 32 kg.

Comments: Good session with multiple big bang exercises. Good times!

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Penn State Disciplinary Official Says Paterno's Players Got Special Treatment

Penn State Disciplinary Official Says Paterno's Players Got Special Treatment
Even though kids need boundaries this is what happens when you don't have boundaries/rules for adults who supposedly should know better.

Today's Training Session: Total Body

Today was another total body strength session with the emphasis on strength. Nothing fancy here just compound, basic exercises.

Warmup: Indian clubs, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation, ankle mobs, wall slides

Workout: Sumo deadlift: 3 x 5 @ 135, 195, 235; 1 x 8 @ 285
High Incline bench 1 x 7 @ 135, 1 x 7 @ 155, 1 x 6 @ 175, 1 x 4 @ 185; supersetted w/dumbbell rows: 1 x 8 @ 80; 2 x 7 @ 90; 1 x 6 2 100

Comments: 3 simple, compound exercises--lower body hip dominant, upper body push and upper body pull. Don't make it more complicated than it has to be to get the job done.

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Schools Struggle to Find Where Fitness Fits

Schools Struggle to Find Where Fitness Fits Is it any wonder kids are so overweight and unfit with warped priorities like these?

Today's Training Session: Total Body

Today was a total body strength training session. People try to make things too complicated....this workout had a lower body movement, a push and a pull and a trunk/core exercise. 4 exercises, that's it.

Warmup: Ankle mobs, wall slides, Indian clubs, leg swings, tabletop hamstring, tabletop hip rotators, lateral squat

Workout: Quad set: Chins- 4 x 12; Front squat 4 x 8 @ 175; Landmine 1 arm press 4 x 8 @ 55; Suspended fallouts 4 x 8. 2 min. rest between circuits. Segue from one exercise to the next as quickly as possible.

Comments: The factors that truly inhibit performance and recovery are mostly neurological. So a workout can be relatively "hard" (like today) but still not considered CNS intensive. Things like plyos, med ball work, sprints and the like can "fry" your CNS if you aren't careful with volume and recovery.

Train hard and train smart!
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Today's Training Session: Sprints

Today was a sprint day with one more week of "prep" work before getting into more specific sprint work for my first indoor meet in 3 weeks.

Warmup: Leg swings, toe walks/heel walks, arm circles, march series, ankle mobs, forearm wall slides, skip series

Workout: 10 x 50 meters w/ 1 min. recovery. On the turf.

Comments: Takes me about 3 or 4 reps before my ankle feels fully ready to go or warmed up. But I love the feeling of sprinting on a nice day on a surface like turf which isn't too hard on my joints.
The Masters track meets are really more of a barometer of where my training is as my first two athletic passions are squash and baseball. And with my ankle being the way it is right now I'm not sure I will be getting back to long jumping any time soon . :( It is one thing to sprint and quite another to jump and land on a balky ankle.

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Sample Warmup: Practice What I Preach

I think it is way too easy, and I have been guilty of this as well, to forget how important a dynamic warmup is before you play but esp. so with the explosive, short burst field/court sports.
You are asking for trouble in terms of injury potential as well as performing at your best if you don't warmup before you play in my opinion.
Here is a quick, simple warmup I did before playing squash today:
Ankle mobs x 12 ea., Wall slides x 12, Leg swings x 15 ea., 1/2 kneeling hip flexor x 10 ea., 1/2 kneeling adductor x 10 ea., toe walks/heel walks, Indian clubs, jumping jacks x 25.
Simple to do nothing complex but got me ready to play before I stepped on court to hit balls.
Find your own warmup routine that works for you before your next game or match. See if it doesn't help you perform better.

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Baseball Showcases: A Great Way to Waste Money and Get Injured | Eric Cressey | High Performance Training, Personal Training

Baseball Showcases: A Great Way to Waste Money and Get Injured | Eric Cressey | High Performance Training, Personal Training
Must read for any parent with a young baseball player. You owe it to your kid!

Short and Sweet Kettlebell Training Session

Today I was jammed for time so I did a short, intense kettlebell training session. Including warmup this took less than 20 minutes!

Warmup: Indian clubs, ankle mobs, wall slides, hip circles, leg swings, arm circles, march series

Workout: KB swings: Down & Up the ladder 10 x 20 reps at 40 kg, 36 kg., 32 kg., 28 kg, 24 kg and back up. 200 reps total-8:15
Then, bottoms up 1 arm KB carries 2 x 40 yds @ 16 kg.

Comments: Haven't done the bottoms up carries much and they are very challenging esp. on your non-dominant side. Needless to say the KB swing ladder was a challenge as well esp. for my grip!

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Coffee Consumption and Health: The Final Word - Part 2 | Eric Cressey | High Performance Training, Personal Training

Coffee Consumption and Health: The Final Word - Part 2 | Eric Cressey | High Performance Training, Personal Training Yet more benefits of coffee!

Today's Training Session: Total Body

Quite frankly, yesterday turned out to be a recovery day as I was a little fatigued from the prior two heavy training days. So just did some mobility and SMR work yesterday.
Today felt refreshed and ready to rock and roll!

Warmup: tabletop hamstring, tabletop hip rotators, ankle mobs, wall slides, low box hip flexor, open hip t-spine rotation, Indian clubs, 1/2 kneeling adductor

Workout: Mini-circuit: Sumo deadlift- 3 x 5 @ 135, 185, 235, 1 x 7 @ 275; Suspended inverted rows (ft on box) 4 x 15; KB swings 4 x 12 @ 32 kg.; EQI low pushup holds 4 x 45 sec.; rollouts- 4 x 10;
KB suitcase carries: 3 x 70 yds. @ 32 kg.

Comments: Good workout session; felt pretty good with the deadlifts.

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Testosterone Therapy for Men

Much like 30-40 years ago as estrogen replacement therapy was promoted for women in menopause, testosterone therapy for middle aged men is now all the rage.
But this is a definite situation of caveat emptor because much like estrogen therapy back then there is virtually no long term research on testosterone therapy's risks and benefits. Much of it's touted benefits are anecdotal and short term.
So here is the backstory.
Testosterone declines naturally with age, about 1% annually after you hit your mid-30's. This has an obvious impact on muscle mass, libido, and energy levels to name 3 prominent effects.
There also seems to be some evidence that men today have lower t-levels than their fathers and grandfathers due largely to higher obesity levels and exposure to environmental toxins.
Testosterone levels have decreased markedly in the last 20 years, some 16% in men age 65-69, for example. Obesity may play a role as body fat helps turn testosterone into estrogen.
Testosterone replacement therapy, or TRT for short, is like a gift wish list for every male: build muscle mass, trim fat, improve mood, increase energy, and improve sex drive. Who wouldn't want that?
That is why prescriptions for TRT have increased 500% over the last 18 years.
But there is a huge debate amongst the medical community about both it's efficacy and it's risks. And it won't be known for decades what those risks truly may be in the long term. We all know how the estrogen therapy picture changed once women had been using it for several decades: not as promising or safe as once thought.
There also is debate about what is a healthy level of testosterone. The current standard is 500-700 ng//dL for men under 40. Some proponents of TRT recommend those levels should be as high as 800-1,000 ng/dL.
But herein lies the rub. Some would maintain that there is a downside to high testosterone and that our bodies may lower levels as a protective mechanism against things like prostate cancer.
Studies on heart health and testosterone have been mixed to date. Some studies have shown higher levels correlating with lower heart disease mortality while some more recent studies have shown the opposite.
You also have to be aware of TRT's side effects: hair loss, shrunken testicles, acne, breast enlargement and even sterility. TRT can also raise hematocrit levels (red blood cell concentration) which is similar to blood doping and can raise the oxygen carrying capacity of the blood which is obviously a boon for endurance athletes. But at the same time if the hematocrit level gets too high the blood can become so viscous that it actually increases the risk of heart attack and stroke.
And TRT is lifelong therapy. Once you've started there is no going back as the brain starts to produce less testosterone itself.
So TRT is where HRT is for women 20-25 years ago. Initially, HRT was thought to be very safe but the outcomes some 20 years later have proven that not to necessarily be the case when it comes to some forms of cancer and heart disease.
So bottom line is to do your homework and research before considering TRT and exhaust all alternatives. It is a decison that ultimately can only be made by the individual but I would proceed with caution.

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New Cholesterol Guidelines: Utter Madness

New Cholesterol Guidelines: Utter Madness
A must read article for parents of young children.

Nine Things Successful People Do Differently - Heidi Grant Halvorson - Harvard Business Review

Nine Things Successful People Do Differently - Heidi Grant Halvorson - Harvard Business Review
Good, practical tips to success from HBR.

2nd Training Session: Total Body

2nd training session today after am sprint session. Trying a little different approach to get ready for Masters track meet in 4 weeks.

Warmup: wall slides, ankle mobs, 1/2 kneeling adductor, open hip t-spine rotation,Low box hip flexor, Indian clubs

Workout: Mini-circuit: Zercher pause squat 4x4@85,95,115,125; eccentric chins(10 sec. Lower)4 x 4; hip thrust 4 x 10@ 135; Landmine 1 arm press 4 x 8@ 65; Rip trainer punch 4 x 10
Rollouts(ft on low box) 2 x 8

Comments: Good 2nd session; trying to do a couple double sessions weekly. See how I tolerate that for a while.

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Exercise Can Keep People from Losing Their Minds, Psychiatrist Says

Exercise Can Keep People from Losing Their Minds, Psychiatrist Says
Yet another reason to exercise should you need one!

Today's Training Session: AM Sprint Workout

Today's AM sprint session was the first of, hopefully, 2 training sessions today as I have a short term goal of running in a Masters track meet in 4 weeks. My aim is to do 2 training sessions, twice per week along with other daily training sessions.

Warmup: Leg swings, lateral squats, toe/heel walks, march series, ankle mobs, wall slides, skip series

Workout: 10 x 55 meters on the soccer turf w/ 1 minute rest between reps.

Comments: Love running on the turf; even surface but much easier on joints than even the all weather track. Goal is 3 sprint sessions per week to get ready for track meet in 4 weeks.

Train hard and train smart!
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Are There Any Fattening Vegetables?

Are There Any Fattening Vegetables?
Good, sound nutrition advice from Bowden regarding vegetables.

Start With One Hour A Week

Start With One Hour A Week
Good way for many people to start tho' don't like the sample strength training workout.

Today's Training Session: Extra Work Day

Today was an extra work day but had to be low/no impact because yesterday was a sprint day.

Warmup: 1/2 kneeling adductor, 1/2 kneeling hip flexor, open hip t-spine rotation, ankle mobs, Indian clubs, forearm wall slides, lateral squat

Workout: KB swings 10 x 15 @ 32 kg. on the minute; KB Farmers carries 3 x 70 yds. @ 32 kg.
MB "speed" circuit: Ricochets x 15 sec.; Put pass x 7 ea.; soccer throw x 8--all at 4 lbs., 2 times;
"Gorilla" sled drags 10 x 20 yds. @ 180 lbs.

Comments: May have to use more load on those drags. They are a Diesel Crew original.

Train hard and train smart!
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Today's Training Session: Sprints/sprint intervals

Today was a sprint/sprint interval session as my squash plans fell through.

Warmup: low box hip flexor, 1/2 kneeling adductor, Indian clubs, open hip t-spine rotation, wall slides, toe walks/heel walks, march series, skip series

Workout: 10-20-30-40-50 sprint ladder x 2 ( 3 min. recovery between sets);
10-20-30-40-50-50 sprint interval ladder
Cooldown: foam rolling, stretch rope hamstring series

Comments: Good session with sprint work in lieu of squash as those plans fell through.

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High School Athletes Still Tempted by PEDs

High School Athletes Still Tempted by PEDs
While the headline grabs your attention the writer has to do his homework or not be so sensational. Protein shakes aren't synthetic steroids nor is creatine. Get it right.

Today's Training Program: Mobility/power

Today was a power oriented training day along with some additional mobility work.

Warmup: forearm wall slides, ankle mobs, Indian clubs, tabletop hamstring, tabletop adductor, open hip t-spine mobility, 1/2 kneeling adductor, low box hip flexor

Workout: Band resisted long jumps-3 x 4; Box jumps 3 x 5; med ball circuit-ricochets 2 x 20 @ 4 lbs; MB chest pass- 2 x 12 @ 20; alt. hip toss-2 x 12 @ 20; between the legs hip toss- 2 x 8 @ 20 lbs;
Sled drags with harness: 10 x 15 meters w/ 1 minute rest w/300 lbs.+ Really focused on good acceleration mechanics and good, active arm drive and driving thru the ground with the plant foot.

Comments: Good session without too much pounding on the body/joints. The box jumps and resisted long jumps reduce the impact forces, at least a little.

Train hard and traim smart!
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Today's Training session: Total Body

Today was one of my most complete training sessions in a while in terms of hitting many aspects of a good training program with both a warmup/mobility work pre-training and then some stretching/mobility work afterwards as well.

Warmup: forearm wall slides, ankle mobs, Indian clubs, tabletop hamstring, tabletop adductor, sidelying t-spine, low box hip flexor, 1/2 kneeling adductor

Workout: Mini-Circuit: Sumo deadlift-4 x 5 @ 135, 185 205, 225, 1 x 9 @ 255; TRX inverted row w/bodycurl 4 x 8; band resisted high step-ups 4 x 8; Landmine angled press 4 x 8 @ 55; Rip Trainer 4 x 8
Superset: TRX suspended Plank (ft. on high box) 3 x 45 sec; KB Suitcase carry 3 x 70 yds. @ 32 kg.

Comments: Good session with upper body push & pull,lower body hip dominant, lower body quad dominant and some trunk/core work.

Train hard and train smart!
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Today's Training Program: Quick Total Body Session

Because of time constraints running back and forth between my two training sites had to cram this one in when the opportunity presented itself.

Warmup: Wall slides, ankle mobs, Indian clubs, 1/2 kneeling adductor, KB halos, quad rocks, open hip t-spine rotation, leg swings

Workout: Tri-set #1: Ring pullups 4 x 4 @ 40 lbs; Ring pushups w/ft elevated 4 x 12 @ 40; KB Farmers walk w/weight vest (40 lbs.) 3 x 60 yds. @ 32 kg. ea.
2nd tri-set: KB swings 4 x 12 @ 40 kg.; Rope climbs (no feet) 3 x 20 ft.; Rollouts 3 x 10

Comments: Good session; want to include rope climbing more consistently---great grip, trunk and upper body exercise!

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Athletic Business Newswire - Blog: Survey Offers Fitness Trends, Not Tarot Cards

Athletic Business Newswire - Blog: Survey Offers Fitness Trends, Not Tarot Cards
This makes me feel so much better as we do/fit 4-5 of these so-called trends!?!:)

Athletic Business Newswire - Tips from Ohio YMCA Lead to National Steroids Bust

Athletic Business Newswire - Tips from Ohio YMCA Lead to National Steroids Bust
Sad but not surprising.

Today's Training Session: Total Body

Almost done the 7 week pushup/chin program and started on a 5-3-1 protocol for my sumo deadlift. Not sure about adding another movement but may next week.

Warmup: wall slides, ankle mobs, Indian clubs, 1/2 kneeling adductor, 1/2 kneeling hip flexor, sidelying t-spine rotation, Brettzel 1.0

Workout: Mini-Circuit: Chins/pullups: 17, 15, 12; Sumo deadlift-1 x 5 @ 135, 185, 205, 225, 1 x 8 @ 255; TRX suspended pushups-20,26,21,26, 44; Rip Trainer overhand chops 4 x 8; KB swings 4 x 12 @ 32 kg.;
Offset Farmer's carries: 2 x 60 yds. @ 32 kg/20 kg.

Comments: May add a squatting pattern next week to the 5-3-1 protocol to complement the deadlift. Like the offset carries--haven't used those much in the past but will be more consistent with those in the future.

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Today's Training Session: Sprint Intervals

Looked like the only time to train today was early so out I went in the dark to do some sprints.

Warmup: Leg swings, March series, toe walks/heel walks, high knees, butt kickers, skip series

Workout: 10 x 70 meters w/1 min. rest. On the turf, in the dark.

Comments: Actually kind of cool to train in the dark as I haven't done that in quite a while. But schedule today is packed so had to make the effort and get it done!

Train hard and train smart!
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Today's Training Session: Clubbells, Power Training

Today was a power oriented training day along with some work with Clubbells.

Warmup: wall slides, Indian clubs, spider stretch w/ rotational reach, march w/knee hug into overhead lunge, ankle mobs, tabletop hip rotators w/t-spine rotation

Workout: Club-bell exercises: swings 2 x 10 @ 5 kg; front pendulum 2 x 10 @ 5 kg; Inward pendulum 2 x 8 @ 5 kg.; outward pendulum 2 x 8 @ 5 kg.
Box jumps: 3 x 5
MB circuit: chest pass 2 x 10 @ 8 lbs; alt. hip toss 2 x 12 @ 8 lbs.; overhead soccer throw 2 x 8 @ 8 lbs.
Treadmill sprints 8 x 5 sec. w/ 60 sec. (no motor-"dead treadmill")

Comments: Good session working on both upper body and lower body power as well as starting club-bell exercises. Would like to get more consistent with those and add them to my exercise regimen.

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Strength is Paramount as We Age

Though this blog is intended for Masters athletes, this post applies to all of those who are middle aged and older.
I also am a passionate advocate for strength training because it has been much maligned and misunderstood throughout the years and has been the "poor stepchild" to the almighty aerobics "god." Not only is such an approach misinformed it is a great disservice to the general public who have prioritized "cardio training" for years at the expense of the huge benefits they could derive from an appropriately designed strength training program.
Being strong and staying strong may be the single best thing you can do for yourself in the physical training realm as you age. It is as close to the fountain of youth as there currently is and there is nothing on the horizon that will replace it.
But you have to work at it consistently. You will lose 5-10% of your muscle mass every decade after the age of 40 and the process accelerates after age 65. That is, unless, you strength train.
Stronger men have a lower risk of dying from all causes (Ruiz, etal, BMJ, July, 2008).
Strength is the most important factor in fall prevention, the performance of ADLs, balance and walking (Journal of American Geriatrics Society, volume 49, 2001).
You have to think of strength much like money...the less you have of it, the more important it is. If a 40 yr. old loses say 30% of their strength they, more than likely, will still have the capacity to go about their daily lives without too much difficulty.
But if a 75 yr. old loses only half of that, say 15%, that could be the difference between living independently and assisted living. There simply is no margin for error.
So no matter your current condition, your injury history, or even your age, you can get stronger with a good, sound, well designed strength program. It is never too late to start and reap the benefits of the fountain of youth, strength training!

Train hard and train smart!
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