Week of 8/8/22: Workouts this week with Tempo, Strength, Track and Hill Repeats/XT.

Hi Folks,

Saturday Hill Repeats/XT/ Carries: We will change our start time to 8:30 AM as Fall approaches so that you have more daylight to travel to the workout and warm-up time. This new start time begins this Saturday, August 13, 2022.

General Preparedness: Our strength training and mobility exercises are directed to preparing your body for most any activity, sport, and the challenges of daily living. Pavel Tsatsouline, the man who brought the well thought out kettlebell training system (StrongFirst.com) to the US emphasizes key basic movements that address strength, mobility, shoulder stability, cardio fitness. Getting strong is a priority, then all activities improve.

The Kettlebell Swing, Goblet Squat, Deadlift, Loaded Carries and Turkish Get Up (TGU) form the foundation of the program (though you’ll learn the Snatch, Clean & Press, Windmill and Bent Press after the basics are well learned).

I found that over many years that keeping the workouts to a limited time period of about 30-45 minutes of actual training, makes for good compliance, as demonstrated by the members of our workout group: a number of them have stayed with it for over 15 years.

The members of our workout groups are mostly over 40, 50 and 60 involved in endurance sports, such as running, cycling and triathlons; get in plenty of cardio exercise, but are encouraged to include a solid resistance training and mobility program twice per week. It’s key to helping slow down the aging process, more specifically loss of muscle tissue or lean body mass (LBM) and osteoporosis. People who maintain solid strength training do better than most during their later years with sports and functional living. Maintaining leg strength, sound back strength, shoulder stability and grip strength are key to thriving during our later years. A modest amount of cardio exercise will suffice after age 50, but don’t lose the muscles weight and bone health!

Now that I’ve reached 75 and learned that if I miss a week or two of weight training: strength declines quickly. Mobility exercises and the ability to get up from the ground to standing also becomes more of an issue. Your joints should be able to go through their full range of motion. Carrying out the TGU, even without weight addresses core strength, mobility, right and left sides, connects the upper/ lower body, strength and fitness in one exercise. Top KB instructors tell me if they were to be limited to one exercise the TGU would be it due to its benefits… (more to come)

8/9/22 TUESDAY. TEMPO run. After the warm-up mile or so run 6′ Tempo (2′ easy) – 10′ Tempo (3′ easy) 8′ Tempo; then run to the finish of your workout. We are looking to have you have 20-25 minutes total at a high, but controlled aerobic level to help you acclimate to race pace.

8/10/22 WEDNESDAY. STRENGTH TRAINING & CIRCUIT. 8:15 AM at Warren’s. Get in your mobility warm-up exercises so that you are ready to go.

KB Deficit Sumo Deadlift / Weighted Bar or BB O’Head Squats (focusing on good shoulder/arm lockout and deep squat position)

Left Lunge Torso Rotations (goal is to form a “T” positions with your arms, straight line)

Right Lune Torso Rotations ( working on rotating thorax area)

Inverted Row ( definite back strengthener)

R/L “Iron Crosses” (lying on back, arms outstretched; alternate bringing feet to hands)

BB Wipers

Left, Offset Load KB Rack hold & right arm Press (Standing first Round/kneeling 2nd)*

Right, Offset Load KB Rack hold & Left Arm Press (” “)

Landmine Two Handed Row

Heavy Swings 2 x 6 reps ( increase the KB weight, emphasize strong form and breathing)

Rack Carry / Farmer Carry

Finisher is Trap Bar Deadlift 3 x 3-4 reps.

* new lift: use heavier KB in left arm Rack position; lighter KB or DB for the right Pressing arm. Next station will be vice versa. Just as you can do Loaded Carries with two different weights for the extra effort to maintain a balanced position; you can have two different weights for the rack hold and pressing movement.

8/11/22 THURSDAY. SPEED-WORK at your local track. After the mile warm-up steady run, 6 x 30 meter pick-ups, Skips and butt kicks: 2 x 100 (100):

2 x 200 (200) – 2 x 400 (on 2′, 2:30 or 3′ depending on your pace) – 3 x 1000 (200).

( Jose, and others running higher weekly mileage run 4 x 1000 (200)…Next step is to work up to 5 x 1000 (200) to get in 5K worth of speed-work: a terrific training workout that will help improve all distance racing.

8/13/22 SATURDAY. HILL REPEATS/XT/SPRINGS/LOADED CARRIES/TRAP BAR DL. 8:30 – new time! Drive to the Seminary College (201 Seminary Dr) in Strawberry area, go up entry road to LOT C and park there. Get in short run through the other parking lots, do warm-up mobility work; then we start with first set of exercises and hill repeats.

LMK if you are joining in…