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!
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
Tuesday, November 8, 2011
Friday, November 4, 2011
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!?!:)
This makes me feel so much better as we do/fit 4-5 of these so-called trends!?!:)
Thursday, November 3, 2011
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.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
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.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
Wednesday, November 2, 2011
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!
http://fitnesstogether.com/media for our website and all of our links
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!
http://fitnesstogether.com/media for our website and all of our links
Tuesday, November 1, 2011
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.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
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.
Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links
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!
http://fitnesstogether.com/media for our website and all of our links.
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!
http://fitnesstogether.com/media for our website and all of our links.
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