Hi Folks,

Looks like from Tuesday on the weather looks good for training outdoors. I’ve been sending demo videos to our group members during last week on the Turkish Get-Up with the instructors using substantial kettlebell weight. I strongly suggest you focus on the movement forth -three weeks without a DB/KB and execute the movement smoothly with deliberate stops at each step of the Get Up.

2/16/21 TUESDAY. TEMPO on the fire roads, trails over flat or rolling terrain, or even track if you have access to it. After the warm-up mile you’ll run the tempo pieces at 5K effort:

6′ tempo (3 easy piece’), 5′ (3′),; 4′ (2′); 4′ (2′); 3′ …finish.

2/17/21 WEDNESDAY. STRENGTH WORK day.

2/18/21 THURSDAY. SPEED-WORK. Get in the warm-up run, 6 x 10″ quick cadence pick-ups, then:

3 Rounds of: (4′ (2′ easy), 2′ (2′), 1′ (1′))…….similar to running 800 – 400 – 200 for three rounds.

2/20/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8 am at Seminary College off Seminary Drive. Arrive early, park along Seminary Drive near the entry road to the College and get in your warm-up run.

joining in: Judi, Shirley, Tricia, Denise, the Valla’s, TJ, AJ, Tom, Elizabeth, Kevin,

1. X10 DB Thrusters + X 12 Mtn Climbers……Sprint – 1/2 “A” – Short
2. X5 R/L DB Single Leg DL & Row + X8 DB Presses…….2 x Sprint – 1/2 “B”
3. X 12 DGB Ab Crunch & Knee Tuck + X8 DGB Russian Twists…. Short – Sprint — Short
4. X 6 DB Burpee & Row……3 X Short

The Sprints, Loaded Carries, Swings, and Trap Bar Deadlift follow.

Hi Folks,

Saturday Hill Repeats will be a go; by 8 am the chance for maybe one tenth of an inch should be over. So we’ll give it a go and if it is rainy you’ll be doing hill repeats.

2/9/21 TUESDAY. TEMPO. After the usual warm-up mile and 6 x 10″ quick cadence pick-ups do:

8′ (4′) – 6′ (3′) – 4′ (2′) – 4′ (2′). First two run at 10K race pace, second two at 5K race pace.

2/10/21 WEDNESDAY. STRENGTH DAY. Includes variation on squats with the quarter squat for upper leg strength, leg speed and easier on knees.

1. X10 Swings – X8 KB Good Mornings ( for spine muscle strength. Hold a DB/KB close to chest, keep arch in your back while bending forward at the waist to above waist height and come back up; keep legs slightly bent at the knees. A good supplemental exercise for the back)
2. X10 Swings – X12 Leg Raises ( keep low back touching the ground; if difficult bend your legs at the knees slightly which shortens the lever arm)
3. X15 Swings – X 1 DBL Heavy KB Clean to Rack, do 8-10 quarter squats. ( gives alternative by being easier on knees and back yet builds run power and explosive speed by building upper quads. It mirrors hum position and about same position of legs for swings)
4. X10 Swings – X5 R/L Half Kneeling Presses ( a variation that helps eliminate “Body English” and build strength with your presses)
5. X10 Swings – 1′ Weighted Plank
6. X15 Swings – X8 KB Deficit Deadlifts
7. X10 Swings – X6 PVC pipe or broomstick O’Head Squats with pause at bottom ( as you descend move shoulders back if needed to keep the bar over your spine; takes shoulder mobility).
8. X15 Swings – 2-part Gorilla Rows: A. X6 DBL KB/DB Rows: both arms lifting at the same time, B. X6 R/L Alt Rows from ground with hold (a 1000-1 count) at top of lift.

You’ll be learning the “Good Mornings” which is another exercise for back strength.The quarter squats are perfectly acceptable for building leg strength and jumping power, or if you have compromised knees and must avoid deep squats.

2/11/21 THURSDAY. SPEED-WORK. Rain arrives in the afternoon, so you should be okay for the workout. Warm-up run, 6 x 10″ quick pick-ups, then:

10 x 2′ (2′) …..building on the number of equivalent 400’s. If you run them at 6 minute pace; run each 400 at 1:30; at 8′ pace is two minutes and so forth.

2/13/21 SATURDAY. HILL REPEATS/XT/Loaded Carries, Trap Bar lifts. 8 am. At Seminary College off Seminary Drive in Mill Valley/Strawberry area. Arrive early to park near the college entrance and do your warm-up run.

I added an addition to our third board which focuses on the Loaded Carries, sprints for leg speed, some swings and the addition of “bottom-up kettlebell carries” at the rack position.This Carry tests and develops grip strength, something we all lose with the aging process. It’s remarkable how the instructors and kettlebell enthusiasts can do the Get Up movement while holding the kettlebell in the bottom-up position! It’s also for shoulder health to do light bottom-up presses; takes focus too.

Hi folks,

Saturday workout will be a go and we will have cool but clear weather. There will be slight changes with the third board featuring sprints and loaded carries; finishing with trap bar deadlifts and band walks.

We’ll also working on parts of the Turkish Get Up each week because it is important for mobility, core work, right and left sides, upper and lower body and more. If one had to pick only one lift/movement; most of the top instructors pick the Turkish Get UP! Beginning with no weight load and gradually doing the TGU on both sides will make you a better and more balanced athlete.

1/5/21 TUESDAY. TEMPO workout. After the warm-up mile you’ll do four pick-ups:

3′ at 5K effort (2′) – 12′ at 10K effort (4′) – 6′ at 5K effort (3′) – 3’…then easy steady run to finish. Running (or cycling) for sustained time periods at high, but controlled pace, acclimates your body to racing. The trick is to set the effort level so it builds your strength for your sport and racing; not “trash” you.

1/6/21 WEDNESDAY. STRENGTH WORK.

X10 Swings – X6 R/L Lunge Torso Rotations (your eyes should track your hand throughout the rotation. The goal is to gain torso rotational flexibility)

X15 Swings – X8 Deficit KB Sumo Deadlifts ( moderate weight for reps; serves as good warm-up for trap bar deadlift later)

X10 Swings – X6 R/L KB Clean & Press

X15 Swings – 1′ Weighted Plank

X10 Swings – X5 DBL KB Swings Cleans (takes focus on your “set” / start and powerful hip hinge to get the momentum strong enough with both kettlebells to make the clean to rack position)

X15 Swings – X7 R/L KB Step-Ups

X10 Swings – X12 DGB Sit-up and Reach

X15 Swings – X6 R/L One-Arm KB/DB Row (bring the weight in arc towards lower ribs; not scrunched up to shoulder: works lats more)

1/4/21 THURSDAY. SPEED-WORK on fire roads, track or even smooth trails. Simulating 800’s by time; know roughly your per 400 pace to determine total time for each of the 4 X 4′ reps (2:30 recovery jog between each rep).

1/6/21 SATURDAY. HILL REPEATS/STRENGTH/LOADED CARRIES and TRAP BAR DEADLIFTS. 8 am at Seminary College off Seminary Drive. Arrive early, park along Seminary near the entry road into campus; do your warm-up run then go up to where I have the exercise stations set up by 8 am. We’ll do stations with the group in shifts of 5 or 6 to spread everyone out for social distancing at the exercise stations and during the hill repeats.

LMK if you will be attending by Friday at latest. Judi, Kevin, Shirley, Denise, the Vallas, Hans, Tricia, Vicki, Linda, Tom, Elizabeth

Bring your masks; there are new models available that are made for working out ( Coach Warren obtained one by Asics – it works for heavy exercising). We’ll have to all search out other good manufacturers for the exercise models.

Hi Folks,

SAT HR/XT/LC is on for tomorrow. LMK if you are joining in.

JANUARY KETTLEBELL CHALLENGE 2021 – in the home stretch now!

DATE NOVICE Reps INTM Reps TRAINED Reps

Mon 1/25/21 45 55 85

Tue 1/26/21 50 55 85

Wed 1/27/21 50 60 90

Thu 1/28/21 50 60 90

Fri 1/29/21 55 65 90

Sat 1/30/21 55 65 95

Sun 1/31/21 55 70 95

1/26/21 TUESDAY. TEMPO run. After your warm-up mileage get in 2 x 10′ steady, high aerobic based pick-ups at 10K effort with 5′ recovery easy run in between sets.

1/27/21 WEDNESDAY. STRENGTH TRAINING day ( and again on Saturday). It’s a bit shorter workout, with easy to do exercises that can be carried out at home; main goal is to get in even a brief workout; keeps the habit going..

X 10 Swings – 8-10 Push-ups (either on floor or on incline)..or more if too easy

X 10 Swings – 12 to 15 Leg Raises

X 15 Swings – X 5 R/L KB Clean & Press ( use lighter KB if needed, don’t strain shoulder)

X 10 Swings – 5 – 8 Goblet Squats ( should be going up in weight gradually; pause at bottom of each rep)

X 10 Swings – 8-10 Push-Ups

X 15 Swings – X 15 DB/KB Plank Row (keep torso square to floor, bring DB to lower ribs)

X 5 Heavy Swings – 8 Deficit KB Sumo Deadlifts ; can be 3-4 ” in height deficit ( or regular DL)

1/28/21 THURSDAY. SPEED-WORK. Two to three rounds of:

(30″ (1′) – 1′ (1′) – 2 (2′) – 4′ (3′))

1/30/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am. The workout will be held. LMK if you are joining in on the workout.

Workout is held Seminary College off Seminary Drive; park along the road near the entry into the College. Arrive early enough to get in a warm-up run and be at the exercise stations for the 8 am start.

The Sprint distance is about 10″ and is done at mile effort level; the rest of the hill lengths (short is about 20-30″; the Half 45″ to 1′; Long is over 2′) are run at 5K effort level, i.e., as if you are in the middle of a 5K race. ……Hill Repeats develop leg speed, leg strength and fitness; it is the “weight training of running.”…..

The next third of the workout is a mix of 30 meter and our one minute loop pickups interspersed with KB/DB Loaded Carries, KB Swings, and Trap Bar Deadlifts.

Hi Folks,

The January and New Year Daily Kettlebell Swing Challenge continues for those who are tackling it at one of the three levels of ability.

Date NOVICE INT TRAINED/EXPERIENCED

1/18 35 40 70

1/19 40 40 75

1/20 Wed 40 45 75….see below for workout in addition to Swings

1/21 45 45 75

1/22 45 50 80

1/23 45 50 80

1/24 45 55 80

1/25 (Mon) 50 55 85

Focus on form, if it starts to falter; reduce the number of reps per set to attain your total for the day.

1/19/21 TUESDAY. TEMPO workout. After the usual warm-up mile or so run the pick-ups at 10K to 5K effort level: 3′ (3′) – 6′ (3′) – 8′ (4′) – 4′ (3′) . Focus is on very steady even effort for the time period at a high but controlled aerobic effort.

1/20/21 WEDNESDAY. STRENGTH TRAINING. The number of reps posted below are in line for the Trained/Experienced level ( 70 swings) of Kettlebell Swings; if you are at the Novice (35) or Intermediate level (40) do the appropriate number of reps.

X10 Swings – X6 R/L Lunge Torso Rotations

X10 Swings – X7 KB Deficit Sumo Deadlifts

X15 Swings – X5 R/L KB/DB Clean & Press

X10 Swings – X7 R to L DB Plank Drag

X10 Swings – X5 DBL KB Swing Cleans to Front Squat

X15 Swings – X8-10 Push-Ups

1/21/21 THURSDAY. SPEED-WORK. After the warm-up do two rounds of:

6′ (3′) – 4′ (2′) – 1′ (2′) – 30″ (1′)

1/23/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES & Sprints. 8 am at Seminary College of Seminary Drive. Arrive prior to the start to get in your warm-up run. Park along Seminary Drive near the entry road into the College. Remember to bring your masks, wipes and or sanitizer; keep the distance between your fellow workout partners.

LMK if you are joining in on the workout:

Hunter had fitness in his DNA at a young age!

Hi Folks,

update: SATURDAY HR/XT/LOADED CARRIES…are on for tomorrow! Big group showing up, so bring masks, social distance…

A late posting today due to many meetings and “must do’s” that had to be attended to. Weather looks good for this week so your training and workouts should go smoothly. Keep at the January Kettlebell Swing Challenge, even if you have to reduce the number of swings; get in the daily routine.

1/12/21 TUESDAY. TEMPO workout. After your usual warm-up mileage the focus on very steady, high aerobic capacity, but controlled effort. Do 4 rounds of 5′ tempos (3′ recovery jog).

1/13/21 WEDNESDAY. STRENGTH TRAINING. In addition to the daily swings that are part of the Challenge; this day includes the extra exercises.

X 10 Swings – X6 R/L Lunge Rotations (your eyes should follow your hand while it makes it sweeping arc rotation).

X 10 Swings – X5 R/L KB Clean & Press

X 10 Swings – X7 KB Deficit Sumo Deadlifts ( working here on deepening your squat while maintaining your arched and braced back)

X 10 Swings – X 8 R/L 1-Arm DB/KB Rows ( use forward stance position, or kneeling with one knee on a bench or box while maintaining arched back)

X 5 Heavier Swings – X8-10 Push-Ups

X 5 Heavier Swings – X 12 Leg Raises

X 5 Heavier Swings – X 5 DBL KB/DB Front Squats ( perform a two-handed swing to “rack” both weights, then perform a good form squat with a “braced” frontside and tight abs. )

Finish with 3 sets of 15 swings if you are you acclimated to the 100 rep routine.

1/14/21 THURSDAY. SPEED-WORK. Emphasis on roughly the time period of a 400 for 8 minute pace runner; adjust accordingly. If you are able to run on a track, do so; otherwise, run the reps by time on the flatter fire road or trail.

10 x 2′ (2:30)

1/16/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am at Seminary College off Seminary Drive. Arrive early to get in your warm-up run and mobility exercises. As always, have your mask, maintain social distance (we have the space galore), and when performing swings, exhale away from others.

Coming so far: Judi, Shirley, Jack, Kevin, Linda, Ari, AJ plus 2, Elizabeth, Tom plus friends …

Hi Folks,

Update, 2:27 pm: Joining in for SAT HR are: Judi, Shirley, Linda M, Kevin P, the Vallas (3), Denise, AJ, Hans

We now have 2021 in full swing; it’s time to take up a January Challenge to get your training habit established again after missing days during December. I posted three levels of the Challenge to choose from on last week’s post. I will be also adding a moderate Swing Challenge interspersed with key exercises to supplement those Swings.

COMMENT ON TRAINING on this blog. A reminder about the workouts I post on this blog and to whom it is directed. It mostly directed to the Masters (age 40 & over), those juggling work and family while making time to get in training for their sport and workouts. Members of our workout groups have only limited time and energy for achieving their sport goals and maintaining body health, lean body mass (LBM) and strength. Those reading this blog who are younger and fitter can simply add sets and reps as they see appropriate.

The workouts may be short because, as you age, engaging in more frequent and briefer training sessions to maintain LBM has been found to work: not training to fatigue, but come away energized. I’ve noticed after age 70 that I lose strength more quickly than during years 60-69 and 50-59; the more frequent and briefer workouts work well to hold onto muscle tissue ( LBM) and keep me energized. A workout may consist of only KB R/L Clean and Presses, (1,2,3) for two to three rounds; then the next day Kettlebell Swings and two TGU’s; next day Push-Ups and Swings on-the-minute (OTM); then Loaded Carries (Farmers Carry, Rack Carry, Waiters Carry) for one minute each. The brief workouts can last from ten to twenty minutes. Carrying out long workouts, e.g., an hour or more usually require one to two days of solid recovery which limit time for your sport.

I have included a number of key exercises in 90% of some 100 workouts; that’s to save time and give productive results. It usually includes Time Under Tension (TUT) with Loaded Carries ( a safe way to build overall basic strength), lifting something overhead ( presses, Waiters Carry), trap bar deadlift ( hip hinge/squat movement), kettlebell swings ( explosive movement, posterior side development, fitness), and the top core exercise – the Turkish Get Up ( TGU). Pretty well covers it for general preparedness for sport and health and fitness.

1/5/21 TUESDAY. TEMPO. After the warm-up mile or so you’ll run a steady paced “comfortably stressed” intervals at roughly 10K down to 5K effort levels of: ( 8′ tempo (5′ recovery) – 6′ (4′) – 4′ (3′) – 3” (2′)). The main thrust of the quality portion of the workout is to keep the pick-up at high aerobic, but controlled level.

1/6/21 WEDNESDAY. STRENGTH WORK. This is in addition to the January Challenge.

1/7/21 THURSDAY. SPEED-WORK. After you mile warm-up steady run plus 6 x 10″ quick cadence pick-ups you’ll take on the equivalent by time for 1000 – 600 – 200 repeats. TWO ROUNDS of:

(5′ interval (4′ easy) – 3′ (3′) – 1′ (2′))

1/9/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am. ( let’s see what the weather will be for Saturday; looks promising). Held at Seminary College off Seminary Drive, Mill Valley. Arrive early to get in your warm-up run and be ready to go by 8 am at the exercise stations.

LMK if you will be attending by early Friday. Joining in so far are: Linda M, Judi, Shirley, Kevin, the Vallas (3), Denise, AJ, Hans.

JANUARY KETTLEBELL SWING CHALLENGE & more:

DATE NOVICE REPS INTM REPS TRAINED REPS

Mon, 1/4/21 15 15 45

Tue, 1/5/21 15 20 45

Wed, 1/6/21 15 20 45

Thu, 1/7/21 20 20 50

Fri, 1/8/21 20 25 50

Sat, 1/9/21 20 25 55

Sun, 1/10/21 25 25 55

Mon, 1/11/21 25 25 55

• My introduction, tips and guidelines are posted on the previous week’s posting.
• First goal is to train your body to acclimate to a daily routine with just one exercise – the Kettlebell Swing. The reps are at first, conservative if you’re new to executing them daily. That means the effort, muscular work. and possible soreness tend to accumulate so pay attention how you are doing after day three, four and five.
• You can make adjustments by changing the weight of the kettlebell, change the number of sets and reps to reach the daily total without losing form. You can get in your reps, e.g., 25 reps with 2 sets x 10 reps, 1 x 5; or 5 x 5. Don’t lose form because the kettlebell Swing is a dynamic, explosive movement finishing in a “vertical plank” position with muscles tensed and strong pursed lips exhale.
• You will need to figure out what time of day works best for you. Get in the brief warm-up you’ve learned at our workouts. The routine should take very little time.
• Half way through the month you will notice an increase in general muscle tone and posterior muscle awareness.

Hi Folks,

Update (Friday 5:10 pm: SATURDAY HR/XT: It is a go for Saturday! Hans, Shirley, Judi, Kevin, AJ, Elizabeth K, ….any others checking in with me?

Those of you who were not quite able to stay with the Christmas Kettlebell Swing Challenge can take it on during January – New Year’s January Kettlebell Swing Challenge ( see first week plus posted below)

12/29/20 TUESDAY. TEMPO. After the warm-up mile get 4 x 4′ tempo pieces at 5K pace with 3′ recovery between each 4′ piece.

12/30/20 WEDNESDAY. STRENGTH TRAINING day. Note that the reps posted are fairly modest; feel free to adjust to your level of strength and fitness. The main goal is to get the workout in and be sure to get in the swings.

x 15 Swings – X 6 R/L DB Plank Rows

X 15 Swings – X 6 R/L Kneeling Torso Rotations

X 15 Swings – X 5 R/L DB/KB Split Squats

X 15 Swings – X 5 R/L Presses

X 10 Swings – X 8 R/L Alt Hand to Foot Toe Touches

X 10 Swings – X 7 Deficit KB Sumo Deadlifts

X 10 Swings – 1′ Weighted Plank

X 10 Swings – 8-10 Push-ups (either on ground or on incline)

12/31/20 THURSDAY. SPEED-WORK. After a warm-up mile and 6 x 10″ pick-ups for quick cadence warm-up do three rounds of: ( (2 x 45″ (1′), 1 x 2:30 (2′))

1-2-21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. 8 am Workout is on….at Seminary College off Seminary Drive area. Arrive earlier to get in warm-up run and be ready to get in the hill Repeats at 8 am. LMK if you will be attending, bring a mask and wipes. If not comfortable coming to the workout, I understand. LMK if you will be joining in on the workout. Bring mask and sanitizer. Exercise stations will be spread a good six feet apart; stay separated while running the hill repeats.

joining in for Sat: Hans, Shirley, Judi, Kevin, AJ, Elizabeth.

Start your New Year’s Kettlebell Swing Challenge for 2021. If you missed carrying it out during December; turn your attention to January and pick a doable level of reps, because executing your swings daily involves accumulating fatigue. You can get the reps in one, two, three days, but your body will be aware of the daily effort and accumulated muscles work. Again I suggest using the foam roller and stretching to keep your posterior muscles “rolled” and loose.

If the reps do hit you, remember to either lower the kettlebell weight, or get the count done with more sets of fewer reps: never strain to get in the reps. If you begin to lose form during a set, stop: recover and complete the next set with fewer reps. Always maintain control by adjusting rep counts and/or the kettlebell weight.

JANUARY KETTLEBELL SWING CHALLENGE 2021

DATE NOVICE REPS INTERM REPS EXPERIENCED REPS BEGINNER REPS

1/4/21 15 15 45 5

1/5/21 15 20 45 6

1/6/21 15 20 45 7

1/7/21 20 20 50 8

1/8/21 20 25 50 9

1/9/21 20 25 50 10

>

Hi Folks,

A brief posting this morning; will update later: busy week coming up! You are all heading towards the finish line getting in those daily Swings for the Christmas Kettlebell Swing Challenge during the busy month of December.

12/21 45 Swings-Novice 85 Swings Experienced

12/22 45 ” 90 Swings

12/23 50 ” 95 “

12/24 50 ” 95 “

12/25 55 ” 100 ……Whoo Hoo! made it to Xmas…finish the month!

12/26 55 ” 100

12/27 60 ” 100

12/28 60 ” 100

12/29 65 ” 100

12/30 65 ” 100

12/31 70 ” 100

notes: This will be the tough week to get in those reps on any day. If it seems a bit much on a particular day; reduce the weight of the kettlebell , or reduce the number of reps in a set, e.g., from 20 down to 15, 10 or sets of 5 reps. Rest appropriately between sets.

Sometimes the total number of reps may not be completed; the goal to get in reps daily. If you need to, complete fewer reps of Swings, but get in some volume for the day!

Take care of your muscles sometime during the day after the workout. Stretch the hamstrings, quads , hip area followed by foam roller work up and down your backside. Then you’ve taken care of the “equipment” to be ready for the next round of Swings the next day.

You are learning a great deal about how your body responds to the Challenge. You’ll sort out the best combination of sets and reps that works for you. Don’t let your form turn sloppy, focus on each rep; don’t execute “casually”; pretend the weight is over 60#, remember to tighten your body during the hike portion and at the top at the “vertical plank” position.

12/22/20 TUESDAY. TEMPO. After the warm-up mile or so get in 2 x 7 minute steady-pace intervals at 10K pace with 5′ recovery jog in between. You are acclimating your cardiovascular system to race pace in graduated doses. The trick is to apply the stress load so it builds your fitness and not break down.

12/23/20 WEDNESDAY. STRENGTH TRAINING. Workout to be posted for this week.

12/24/20 THURSDAY. SPEED-WORK. Some of you are running on MV bike path where I have each half mile painted…Do warm-up run to north end of bike path/Blithedale; run pick-up .5M (across from 2nd bench along path); .5M easy ( to 1M marker); .5M pickup to 1.5M marker (almost to under Richardson Bay overpass); .5M easy to 2M marker ( a small tree/bush on right); .5M pick-up to south end of bike path and back to 2.5M marker, a bit north of Mikes Bikes area); .5M easy to 3M marker by street sign (Coho?) just before pedestrian crossing by seaplane area; .5M pickup to just over second bridge; then .5M pickup to 4M marker by bench on left side by The Redwoods complex….jog recovery back to car.

Or, do by time on another course with 4 to 4:10 pick-up/ 5′ recovery jog for four reps.

12/26/20 SATURDAY. HILL REPEATS/XT/LOADED CARRIES. . Not to be held this day: raining Friday night – and it’s the day after Christmas.