Week of 7/29/19: Workouts, updates and Daily Strength Program.

Hi Folks,

Update on 8/2/19: Saturday Hill Repeats/Cross Training are on with warm-up at 7:45 am and start at 8 am.

7/31/19 WEDNESDAY 7:45 am warm-up/ 8 am start for MADISON AV GYM workout at Warren’s with Kees. The usual mobility exercises interspersed with 5 x 20 KB Swings followed by two rounds of the Circuit, finishing with Deadlifts.

8/1/19 THURSDAY I’ll post a summer TRACK workout and suggest starting at 7 or 7:30 am to avoid the heat! 6 x 20 meter quick turnover pickups; 2 x 100 (100), 2 x 200 (200), 2 x 400 (on 3′ or jog 200), 1 x 600 (200), 2 x 400 (on 3′, or 200), 2 x 200 (200), 2 x100 (100).

8/3/19 SATURDAY 7:45 am warm-up/8 am Start for HILL REPEATS/Cross Training are on at Olivett Seminary College off Seminary Drive. Arrive early, park along Seminary Drive and get in your warm-up run; then meet me at workout area.

Tom O, Elizabeth K, Michelle W, Gerald A, Shirley D, Gayle S, Andy V, Paula V, and two others coming.

TRAINING TIP: Short and sweet Daily Strength Training program

Summer time should give everyone extra daylight and time to get in supplemental training, more specifically strength training to support their endurance activities. Many of us may have let slide a regular lifting, Pilates, yoga or exercise routine to maintain mobility and muscle balance. Add in vacation time, kids at home and more outdoor activities; you’ve likely let the strength program fall to the wayside.

But you can integrate 15′ strength training three to six days per week, so that you “get it in”. Doesn’t have to be a ” go for the burn” workout, simply get it in: it’s included to support your endurance training. There are many pairings you can include; this is just a sample that produces results. The idea is to come away energized from the workout not fatigued because you’re still in the middle of your endurance sport training. Warm-up with KB/KB “Halos” , strap shoulder dislocates, hip bridge, “bird dogs” and some goblet squats. Here’s a small sample to give you an idea what you can include.

Day 1: 3-5 sets of 10-20 KB Swings followed by 3 R/L “Get Ups” ( Turkish Get Ups).

The dynamic KB Swing strengthens the entire posterior side – and develops cardiovascular fitness. The Get Ups are the yang and require a slower deliberate execution placing the body under constant tension while working the right and left sides of the body and is one of the few exercises that connects the upper and lower body in one movement. it should take a full minute to execute one rep: no rushing the movement.

Yes, there are many exercises one can do, when limited by time and you had to pick one exercise – make it the GET -UP working up to five reps each side.

Day 2: DBL KB Swing Cleans to Front Squats 8-5-5. Alternate with pull-ups or Inverted Rows. 8-8-8. Finish with 1′ Plank while adding a 25#, 35# or 45# plate on your upper back.

Day 3: The very important Loaded Carries which are excellent for those easing into a weight training program or those who already participating in endurance sports. They consist of Farmers Carry, Rack Carry and Waiters Carry.

Farmers’ Carry: Do as if carrying two suitcases with erect posture and short quick steps. Work up gradually to carrying half your bodyweight in each hand. Puts the entire body under tension while walking, safely works back/pelvis area, traps, legs, grip and core.

Rack Carry: Two kettlebells held at chest level with knuckles touching puts the upper back from waist to neck under tension building “bracing” strengthen. With two hefty kettlebells this walk will have you breathing like a steam engine!

Waiters Carry: Acclimates you to holding a wait overhead developing shoulder stability. I suggest working with a weight you can hold overhead readily and walk with one or two kettlebells for one minute. Get in several weeks of Waiters Carry prior to a KB pressing program.

(you can alternate days one and three and you have a solid strength program)

Day 4: Same as Day 2.

Day 5: Swings 4 x 15 – 20 alternated with 4 x 5-8 Incline Pushups using a barbell racked at the appropriate height to complete the reps with good form. The higher the bar the easier the pushups are to perform. Can also do regular floor pushups.

Day 6: Inverted Row, 3 x 6-10 reps alternated with Goblet Squats 3 x 6-8 reps. Goblet Squats are a good, simple and effective squat choice that activates the glutes and builds leg strength. It is also mostly self correcting when forced to maintain proper posture. The inverted row gets you on the road to building back strength and carrying them out on bar rack so you can easily adjust the height of the bar to make it easy to execute for reps. As you lower the bar height it becomes more difficult to do the reps. Then the next step is to be able to do pull-ups.

Day 7: KB Swing, 5 x 10-20 reps alternated with Incline Push-Ups, 5 x 6-10 reps. Also include 2 x 1′ Planks interspersed during the reps and sets.

More samples:

Day 8″: Deadlift with barbell or Trap bar (hex bar) deadlifts 6-4-3 reps alternated with Wipers 20-15-15 reps. The deadlift and trap bar lift is a good all-out power move/lift for strength measurement. Most of our group members enjoy the deadlift as a test of strength. The goal is to simply become familiar with the lift and dial in the movement. Eventually work up to 1.5 times your bodyweight. The hex bar deadlift requires less technique than the barbell deadlift and is similar to squatting down with a flat back and picking up two suitcases.

The Wipers are a variation of leg raises often used in CrossFit competitions and certainly works the abs area while holding a barbell with 145 pounds – or lighter as needed.

Day 9″ Loaded Carries, each for one minute followed by deadlift 5-3-3; or not. Often just doing the Loaded Carries can be enough.