Today's Training: Resisted Sprints/contrast sprints

Today was the 6th consecutive day of what I call "High Impact" training. What do I mean by that term? Several years ago, when I was in my early 50's, I realized I couldn't hammer with high intensity, high impact training day after day without hampering my recovery efforts as well as taking a toll on my joints. I know that may seem like it took me a while to figure things out but what can I say, I'm slow that way! :) In any event I started organizing my training between what I called "high impact" days (sprinting, baseball, squash, plyos, etc.) and what I considered "low impact" days (generally mobility work and strength training). One could argue my classifications but it's my training, my body and I understand how I react to certain training stresses better than anyone else. So bottom line was I tried not to have too many "high impact" days in a row and organized and planned my training accordingly. It has seemed to work well as I've had no serious injuries and have been able to train hard and consistently. But for whatever reason the last 6 days were different and went something like this: Thursday: Long sprints Friday: Hill sprints Saturday: Squash (10 games) Sunday: Acceleration sprints & softball Monday: Squash (10 games) Today/Tuesday: Resisted sprints/contrast sprints I have survived these last 6 days none the worse for wear though I don't plan on pushing the envelope that hard anytime in the near future. Today's Session Warmup: Ankle mobs, Scap pushups, No Moneys, Low Box Hip Flexor, 1/2 kneeling adductor, Leg swings, open hip t-spine rotation, March Series Workout: Med ball work: MB wall dribbles 2 x 15 sec. @ 4 lbs; Med ball chest passes off wall: 2 x 12 @ 18 lbs; Med ball side toss 2 x 8 ea. @ 18 lbs.; Med ball Scoop tosses 2 x 6 @ 18 lbs. Resisted "fly" 20's w/ 30 yd. fly-in: 4 x w/ 35 lb. parachute Contrast "fly" 20's w/" " " : 4 x Box Jumps 3 x 5 Comments: Good training session; like the flying 20's...good top end speed work. The contrast "flys" felt good as well. Will try to integrate them more into my training plan over next several weeks. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links

Grill the Guru I: Charles Poliquin

Grill the Guru I: Charles Poliquin Long but interesting article from Bret Contreras.

Today's Training: Hill Sprints

Today's training was a little variation on what I normally do which would have been a strength training day. But I felt like running so I did hill intervals instead. Warmup: Leg swings, lateral squats, march series, skip series, arm circles Workout: "Garage" hill sprints- 3 x 3 w/ 4 minutes rest between sets. Comments: Though I believe training schedules are important I also believe there is nothing written in stone. If you have a certain training activity planned but you are not mentally ready to do that activity or are slightly injured then you have to be able and willing to improvise. Today was one of those days for me, admittedly, so I substituted hill sprints instead of lifting. I didn't slack off but did something I was mentally prepared to do and do it hard and well. So the point is listen to your body and your mind. Train hard and train smart! http://fitnesstogether.com/media for our website and our other links.

Today's Training: Sprints, Power

Today I did some longer sprints (about 175 yds.) as I am preparing for a track meet in 4 weeks where I plan to do the 100 meters, 200 meters and perhaps long jump. We will see! Warmup: Foam roll, tabletop hamstring, tabletop hip rotators, ankle mobs, wall slides, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation Workout: Box jumps 3 x 5; 4 x 175 yd. sprints (3 min. recovery walk in between); Med ball work: Wall dribbles 2 x 15 seconds @ 4 lbs; Med ball chest passes 2 x 12 @ 20 lbs; Med ball side tosses 2 x 6 @ 20 lbs. Comments: Took a little time to get the Box jumps "smooth", didn't quite feel good until 3rd set...perhaps I wasn't warmed up enough?!?! Sprints went well as did the Med ball work which it usually does for me. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links

Yesterday's Training: Strength

Today was the 2nd day of the new Wendler 5-3-1 program I'm doing and the core lift was the hang clean. Warmup: Foam roll, tabletop hamstring, tabletop hip rotators, wall slides, ankle mobs, Swissball adductor, Swissball chest stretch, Indian clubs, low box hip flexor, 1/2 kneeling adductor Workout: Hang clean: 1 x 4 @ 95, 135, 155, 165; Rip Trainer punch 3 x 8 ea.; KROC DB Rows 2 x 15 @ 80; Weighted pushups 2 x 10 @ 70; 2 x 6 @ 95; Rollouts 3 x 10 Comments: Good session; clean technique is getting better but still needs work...it has been a while and too long since I did this exercise. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links

Today's Training: Sprints/Power!

Today, between rain storms, I got a chance to go outside and train. Even when it's overcast it's still better than training indoors! Warmup: Leg swings, lateral squats, ankle mobs, Spider lunges, open hip t-spine rotation, Inchworms, toe walks/heel walks, March series, high knees, butt kickers, skip series Workout: Med Ball scoop tosses: 2 x 6 @ 4 kg; Sprint ladder 10-20-30-40-50 meters x 2--walk back for recovery. 2 1/2 min. recovery between sets. Plyo step-ups 2 x 12; Overhead Med ball throws 2 x 6 @ 4 kg. Comments: Another good workout. Really making sure I warm up thoroughly before training as I have been remiss in the past in doing a good job of that. At this point in my life/training life a good warmup is imperative. Until next time... Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links

Today's Training: Strength Training

After two de-load weeks, it was back to the 5-3-1 program again with some changes to the exercises. Will do this for a month and then see where we are at that point. Warmup: Tabletop hamstring, tabletop hip rotators, ankle mobs, forearm wall slides, Swissball upper body stretch, Swissball hip flexor mob, Indian clubs, Deep squat mob Workout: Zercher squats 1 x 5 @ 95, 120, 135, 1x 6 @ 160; Incline BB press 1 x 5 @ 115, 135, 155, 1 x 6 @ 175; Chins 3 x 15; KB racked carries 2 x 60 yds. Comments: Good training session. Finding a way to make the Zercher squats comfortable with the elbows is going to be a challenge, though, esp. as the weights increase. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links

Today's Training: Strength Training-Outdoors!

Another beautiful day in paradise here in southeastern Pa. so it was begging to be taken advantage of so outdoors to train I went. Warmup: Arm circles, Indian clubs, lateral squats, leg swings, jumping jacks Workout: Circuit--Clubbell swings x 20 @ 20 lbs; Dog Bone chins x 6; TRX suspended lunges x 12 ea.; Suspended pushups x 15. 4 rounds w/35-40 sec. rest in between. Got in an upper body pull (chins), upper body push (pushups), lower body quad dominant( lunges) & lower body hip dominant (clubbell swings). Comments: Great day to be outside so couldn't resist. That is why I have all of my training gear in my garage: kettlebells, clubbells, TRX, med balls, etc. Have to take advantage of days like this esp. after the recent wet spell. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links.

5 Quick and Easy Ways to Feel and Move Better: Installment 3 | Eric Cressey | High Performance Training, Personal Training

5 Quick and Easy Ways to Feel and Move Better: Installment 3 | Eric Cressey | High Performance Training, Personal Training Good, basic tips to improved results.

How To Encourage Learning By Making

How To Encourage Learning By Making These steps could apply to any area of your life.

Today's Training: Hill Sprints & Power!

Today was a beautiful day to train outdoors so I did my parking garage, "hill" interval workout. Warmup: Arm circles, spider lunges, leg swings, march series, skip series Workout: 3 x 3 garage "hill" sprints (sprint of garage inclines, walk the parking lot between sprints as recovery); Box jumps 3 x 5; Med ball work: MB wall dribbles 2 x 15 sec. @ 4 lbs; MB chest pass 2 x 12 @ 6 lbs; MB side toss 2 x 8 2 6 lbs; MB soccer toss 2 x 8 2 6 lbs. MB work done in circuit fashion. Comments: Good session; like hill sprints as they emphasize good backside action and putting arm foot hard into the ground. They are also less impact bearing that sprinting on the flats. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links

Today's Training: Total Body Strength Training

2nd week of the "de-load" before starting a new training program next week for strength. Warmup: foam rolling, foam roller upper body series, Swiss ball adductor, tabletop hamstring, tabletop hip rotator, Indian clubs Workout: 1 arm KB swings 4 x 6 @ 24 kg; Tri-set--Smith machine inverted rows 4 x 12; Landmine 1/2 moons 4 x 12; Weighted pushups 4 x 8 @ 90 lbs; Rollouts 4 x 10 Comments: Short, sweet, in and out. Felt energized when done not wiped out. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links.

Today's Training: Power!

I have been somewhat remiss in not posting my latest training sessions but this week was a de-load week so not a whole lot to report. In any event, today dawned warm and sunny so going outside was a great way to train on Mothers Day. Warmup: Leg swings, toe walks, march series, skip series, spider lunge, high knees, butt kickers Workout: 10 x 60 meters (on the turf, walk back for recovery); Med ball scoop tosses 2 x 6 @ 4 kg.; Plyo step-ups 2 x 10; Med ball overhead throw 1 x 10 @ 4 kg. Comments: Great day to be outside; almost felt like summer. Good training session including good thorough warmup despite the warm weather. Left feeling energized. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links

Today's Training: Hill Sprints/Med ball work

Today I did another hill sprint training session followed by some med ball work. I did a dynamic warmup then 6 x 100 meter hill sprint (walk down for recovery); 2 min. rest; 5 x 25 meter hill sprint (steeper), walk down for recovery. Med ball work: Wall dribbles 2 x 15 sec. @ 4 lbs; MB chest pass 2 x 12 @ 18 lbs; MB alt. hip toss 2 x 8 ea. @ 18 lbs; MB "swing" toss 2 x 8 @ 18 lbs. Comments: MB work was more strength-speed oriented today. Felt good on hill sprints. Will up volume next week. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links

Today's Training: Get Creative!

Today did a little training improv. I wanted to do hill sprints which is more usual Tuesday training but decided to change things up just a tad. The parking garage at my gym turns out to be an ideal venue for sprint intervals. Check it out! Warmup: Arm circles, leg swings, march series, skip series Workout: 3 x 3 garage "hill" sprints--sprint incline ramps w/recovery of walking flat parking areas between ramps. 4 min. recovery between each set. 9 total sprints. Depth box jumps 3 x 5 Med ball work: Med ball wall dribbles 2 x 15 sec. @ 4 lbs.; Med ball chest pass 2 x 12 @ 6 lbs.; Med ball side toss 2 x 8 @ 6 lbs; Med ball soccer throw 2 x 8 @ 6 lbs. Comments: Turns out I discovered a new training venue with my improv today. The ramps took about 20 sec. to sprint the ramps and about 1 min. to walk the "flats" so it turned out to be a 1:3 work to rest ratio. Good to remember for future reference. Train hard and train smart! http://fitnesstogether.com/media for our website and all of our links

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