Hi Folks,

As California opens up a little more starting on Monday, May 18; you’ll be able to drive to running and cycling venues, instead having to do so from home: more options for some great workouts.

Sample idea if pressed for time: Remember that you shorten your workout if time or energy is an issue with 5-10 (x 10 swings) followed by 2 x (1,2,3) Clean & Presses. These complex exercises (those that hit multiple muscle groups) give you most bang for the time spent. Get in a short routine instead of skipping the full workout because it keeps you consistent and the body thrives on consistency. Your goal is to get your body “addicted” to requiring some exercise on a daily basis. For more on what are the ingredients for a successful regular exercise routine is highlighted in John Gardner’s ” Positive Addiction (he’s the author of Reality Therapy). I heard him at one of the best sports medicine seminars held in conjunction with The Silver State Marathon, 1978 near Lake Washoe; a tough run at altitude.

5/1920 TUESDAY. Medium length pickups during your 5-7 mile run. After one mile or so of warm-up: 4 x 3:30 pickups with easy 2 minute recover pace between each pickup.

5/20/20 WEDNESDAY get in your next workout WORKOUT #30 Two rounds:

x 10 Swings – x 7-10 Push-ups ( can be slight elevation or up to a counter)

x 15 Swings – x 4 L. Clean to Rack Squat to Press

x 10 Swings – x 4 R. Clean to Rack Squat to Press

x 15 Swings – x 6 Single or DBL KB/DB Kettlebell Deadlifts

x 10 Swings – x 12 Leg Raises or Wheel Rollout. Rnd 2: x7 Push-ups

5/21/ 20 THURSDAY “TRACK” Workout on the trails or roads.

4 x 3:30 pickups at 5K pace ( 2′ easy running);

4 x 30″ hill repeats.

5/23/20 SATURDAY Workout #31.

Popular run distances in detail:

1 km = 3280.84 feet; .62137119 meters

1 M = 1.609344 km

5K = 3.1068560 miles (run distance in Sprint triathlon, Olympic distance on track)

8K = 4.970965 miles (the “metric 5M) 5M = 8.04672 km

10K = 6.2137119 miles ( official track (25 laps) and road racing distance)

12K = 7.4564543 miles (international XC distance, Bay To Breakers and other races)

15K = 9.320568 miles (“metric 10 miler”); 10M = 16.09344 km

20 km = 12.427424 miles

13.10938 miles = Half Marathon = 21.0975 km

25 km = 15.534280 miles

30 km = 18.641136 miles

Marathon = 26.21875 miles; 42 km, 195 meters

50 km = 31.068560 miles

Hi Folks,

Having a bit of a problem keeping images on the blog correctly; I need to learn updated version of WordPress with its number of changes.

I was just able to connect to the Internet so I can get started with the posting for this week. Today we start the week with inclement weather which can change one’s attitude for getting in the workout session.

A TIP regarding motivation to get in the morning or afternoon workout when you are not feeling up to it. First of all, know that many athletes need the extra will power to get the workout started; that’s the difficult part. But it helps to have your set brief active mobility warm-up routine; then decide how the main workout will go. I’ve interviewed top runners who tell me they don’t decide how long the run will be until ten minutes into run, by then you’re likely motoring along and the cobwebs are gone. If you find you’re very “off” , or have little energy, it may be a day to cut the run short and head home to take in a needed recovery day.

The watch can be your training partner. If you’re scheduled to do a strength or skill session, do your warm-up, then set up your Gymboss type timer to go buzz every minute or interval you require. The clock becomes your “partner” for the workout. For example, to get in the daily 50-100 swings; set up the timer to buzz on the minute (OTM). Complete a set of 10-15 swings, plus an exercise such as a few push-ups, then start your next set OTM. That will keep you going; before you know it, you’ve completed the session within ten minutes!

5/11/20 MONDAY …building on your swings for reps. Get in sets of ten reps on the minute (OTM) as discussed above. Should get in 50 reps and if you have the background compete 100 reps. Can include a few push-ups and Goblet Squats after a few of those swing sets.

5/12/20 TUESDAY ...TEMPO pickups type workout. After the warm-up mile or so, get in a 5′ steady surge followed by easy 5′ of running; then 2 x 4′ (4′ easy) and a 3′ pick-up (3′ easy). After the workout get in your stretching while muscles tissue is warm.

5/13/20 WEDNESDAY . STRENGTH day. WORKOUT #27

x 10 Swings / x 5 Halos; x 10 Swings / x 15 Goblet squats; x 10 Swings / 60″ or 60 step Rack Carry; x 10 Swings / x 8 KB Deadlifts; x 15 Swings / Standing R/L Standing Presses; x 20 Swings / 60″ or 60 steps Farmer Carry; x 10 Swings / x R/L KB or DB 1- arm rows ( the exercise that is like “sawing wood” while kneeling one leg on exercise bench or leaning on a support about knee level.

5/14/20 THURSDAY “TRACK” day on the trails or roads. After the warm-up mile or so, you’re going to include 6 x 1:45 pick-ups simulating the 400 meter distance with 2′ recovery running in between each rep.

5/16/20 SATURDAY ….any weight training precedes the run, and can be a short workout.

x 10 swings / x 8 Push-ups

x 10 swings / x 7 Push-ups

x 10 swings / x 4 Goblets Sq

x 10 swings / x 5 R. Bulgarian or “Split Squats”

x 10 swings / x 5 L. Bulgarian or “Split Squats”

x 10 swings / 1′ Plank

x 10 Swings / x 6 Push-ups

x 5 heavier KB Swings / KB or DB Sit-up & reach

x 5 heavier KB Swings / L Muay Thai or side plank leg raises

x 5 k heavier KB Swings / R Muay Thai or side plank leg raises

x 5 heavier swings / x 8 moderate weight KB Deadlifts

x 5 heavier swings / x 4 R/L Clean & Presses

x 5 heavier swings / done!

Hi Folks,

No excuse not to get your early morning run in when it is cool, calm and very little car traffic. Work on gradually building up your kettlebell swings from three, four, and five days per week along and maintaining your mobility moves which can be worked into the swings program.

5/4/20 MONDAY. Workout #24 “On The Minute” ( OTM) workout. Here’s where you start each set of swings OTM; you’ll have fewer reps of exercises because the clock keeps moving. This workout you can do when adding another day of swings and includes some extra mobility exercises. As you build on your reps for this extra day of swings you can stop at 40, 50 or 60 swings if not ready for the 100 reps total. That will come quickly; just a bit more taxing OTM method.

After you get in 8 Hypo-deadlifts, x 5 Halos clockwise and counterclockwise directions, and kneeling Bird Dogs R/L x 5; set your stopwatch, IPhone timer, or if you have a buzzer clock ,to start each set of swings OTM.

X 10 Swings – x 5 Strap or stretch band Shoulder Dislocates

x 10 Swings – x 3-4 Hip Bridges

x 10 Swings – x 5 Goblet Squats

x 10 Swings – x 3-4 R/L Lunge Torso Rotations ( go for the reach, coming to a “T” with your arms so you rotate your torso well.

x 10 Swings – x 8 Incline or regular Push-Ups

x 10 Swings – x 8 Leg Raises ( keep low back flush to the ground/mat)

x 10 Swings – x 5 very lightweight “Pouring the Water” , DB Laterals fashion, i.e., pinky fingers are a bit higher than the thumbs, and only going out to the sides at 30 degrees, elbows slightly bent, to shoulder height. An important shoulder health exercise for the inside of the shoulder muscles.

x 10 Swings – x 3 Goblet Squats

x 10 swings – x 6 Incline or regular Push-Ups

5/5/20 TUESDAY Pick-ups during your 5-6 mile run. After your warm-up mile and during the run: 1′ pick-up (1′ recovery running), 2′ pick-up ( 2′ recovery run), 3′ pick-up ( 3′ recovery run at steady pace). Then reverse the order with 3′ pick-up again, 2′ and 1′ pick-ups.

x 10 Swings – Hold Shiko-dachi/horse stance (very wide stance, grasp ankles on inside of legs , push elbows out against knees to stretch inner thigh muscles.

5/6/20 WEDNESDAY. WORKOUT #25….note, I had an error with the upload of #24; i think we had two #24’s.

5/7/20 THURSDAY. SPEED-WORK. speed-work by time on road or trails. Keep the interval pick-ups at 5K effort because you may be hitting some of them on the uphill portion; that is a plus, because uphill pushes develop leg speed.

1 x 2′ (2′), 1 x 3:30 (3:30), 1 x 4′ (4′), 1 x 3:30 (3:30), 1 x 2′ (2′).

5/22/20 SATURDAY ….Workout #26 – A:

Hi folks,

Updated 5/1/20: Sat workout #24

You’ve heard me emphasize the need for your joints to be able to go through their range of motion (ROM). Having that flexible ROM gives you strength and avoids injury when joints can go through their ROM. Here are three key exercises to keep you fluid through your ROM. ( From Simple and Sinister, by Pavel and the Strong First Kettlebell Course Manual).

Prying Goblet Squat helps to unlock the pelvis and hips ( along with “horse stance”/ Shikodachi that we do with our 100 swings routine); the Hip Bridge to stretch the hip flexors, the muscles on the top of the thighs that act like brakes for the glutes; and the Halo will stretch the upper back and shoulders.

Those of you bound to a desk will need to give attention to keep those hip flexors from shortening from prolonged sitting at a desk. The goblet squat will fire up those glutes when you go past parallel stance position.

The globlet squat gets Westerners used to being in a deep squat, strengthens the lower body and improves posture. While holding the kettlebell by the “horns” in close to the front of your chest and in upright standing position; maintain a neutral spine as your hips descend at the same rate. Bring the weight down, i.e., don’t just drop into the squat, while the knees track the toes. Your elbows stay inside your knees and your butt is in the 6 o’clock position while maintaining a flat back, i.e., don’t let your back round.

The “prying” exercise while in deep goblet squat. Your elbows are against the inner quads. Push your knees apart without letting your big toes and the balls of the feet come off the ground. Keep the chest up and stay tall without tilting your head back. Make your spine as long as possible. Stay down and breathe in a relaxed manner.

Start “prying” your hips apart by gently going back and forth and side to side like you do when you wedge a post loose. You picture “making your pelvis wider”. So many runners, cyclists and other endurance athletes are plagued with tight hips and lack of ROM; the globlet squat and “prying” help loosen the lower body. This is turn makes for more efficient running. A complimentary stretch is the one we do with each training session: the forward lunge torso rotation stretch; it stretches each leg’s hip flexors – and thoracic spine area.

As you ascend don’t let your tail rise faster than your head and shoulders. Lock your knees and contract the glutes at the top.

Hip Bridge gets you to activate your glutes and improve hip extension without hyperextending your back. Lie on your back, feet flat, knees bent about 90 degrees. Squeeze a soft pair of shoes between your knees. This will force you to brace your abs and to extend your hips instead of overarching your lower back. Grip the ground wit your toes, dig your heel in and lift the pelvis as high as possible. Hold it for three seconds holding the lift high, then come down and relax. Repeat five times. The goal is contract glutes strongly and briefly; not hold for a long time: you want strength.

Halos for loosening up the shoulders: hold a light kettlebell upside down by its horns agains your chest. Slowly move it around your head ( the handle will be on top when the kettlebell is behind you). Work up to progressively tighter and lower circles. When you go by your front side, pass by below your chin; then continue with the next rotation closely around your head. I have our group do “shoulder dislocates” with stretch resistance bands until they can bring their hands with a wider than shoulder grip over and back with a fluid motion.

4/28/20 TUESDAY.….TEMPO run. During your trail or road run get in 3-4 x 4′ repeats broken up with steady running in between. The 4’ pickup at 5K effort will boost your fitness translating to about a 1000-1200 meters depending on your pace.

4/29/20 WEDNESDAY. KB SWINGS & STRENGTH TRAINING. You can do a modified workout with the Swings and perhaps a few key lifts that include something overhead, squat, abs and a carry.

WORKOUT #23

x 10 Swings – x 6 R/L Forward Lunge Torso Rotations

x 15 Swings – x 5 Goblet Squats, with a definite pause at bottom

x 15 Swings – x 8 Push-Ups ( can be on incline on a step, bench,counter)

x 15 Swings – x 15 Wipers, w/ a metal pipe, broomstick, a staff

x 15 Swings – x 6 O’Head SQ w/PVC about 5′ length, broomstick; use a piece of wood, a weight plate, or slightly raised edge so you can do a full squat while holding weight overhead. Sometimes limited ankle flexibility hinders the full squat and shoulder tightness to hold the bar overhead can be an issue. That’s the reason for always getting in your halos circles and stretch band shoulder dislocates.

The goal is to always maintain your ROM (range of motion) for your joints; that’s different than stretching muscles.

x 15 Swings – 1′ Rack Carry or 60 steps. Can do single arm carry and switch arms after 30″

x 5 Swings – Farmer Walk , 60 steps or 1’

4/30/20 THURSDAY …… working in shorter intervals during your 5-7 mile run on fire roads or trails, or pavement with 3 rounds of: ( 1:30 – 1′ – 45”- 30″); don’t rush the recovery, but run for a while and then do the next interval followed by adequate recovery. The point is to work in faster cadence. ….If you do want to add your swings; do them prior to your running workout.

5/1/20 FRIDAY....prior to your aerobic workout, if you do want to simply get in your swings; do them prior to running. Can be 5 x 10 Kettlebell Swings; then save the longer workout for Saturday. It will be a good challenge to gradually work up to 10 x 10 or 7 x 15 or 5 x 20 swings, 5 days per week. Then it’s gradually working in the next heavier kettlebell in sets of 5 reps.

5/2/20 SATURDAY . Workout #24. I suggest getting it done first thing in the morning; then you’re free the rest of the day.

Hi Folks,

Remember to review the workouts posted on the last two weeks of the blog if you missed checking in. Write down on 4×6 cards the workout samples that appeal to you so you can rotate your exercises sessions. I encourage you to build up to executing 50-75 or so daily swings so you acclimate your body to that routine; then work it up to 100 in sets of 10 to 20 reps. You will adapt to that volume, no problem, if you do it gradually. Once you’ve achieved that goal, you don’t add more, but begin substituting sets of 5- 8 reps with the next heavier kettlebell. You’ll notice immediately that it challenges you breathing and fitness! Ladies gradually work it up over the months to using 45# (20 kg) bell: it is very doable! Men work it up to using the basic 24 kg ( 53#) , kettlebell and over time the 62 # ( 28 kg) kettlebell. That’s the goal.

4/20/20 MONDAY …Adding Swings plus some additional exercises. If you are used to 100 reps add the extra swings as needed. WORKOUT #19

x 10 Swings – x 4 Goblet SQ

x 20 Swings – x 10 Push-ups (can be on incline, or on flat; even with weighted vest)

x 20 Swings – x 12 Leg Raises ( keep low back flat to the ground; bend legs if needed)

x 5 Swings (heavier bell) – x 6 Front SQ

x 5 Swings – x 5 R/L KB / or DB Bottom-up presses

x 5 Swings – x 12 KB/DB Situp and Reach

x 10 Swings – x 8 R/L Plank Row

x 20 Swings – x 10 Thrusters

x 5 heavier swings – R/L Turkish Get-Up without weight or balancing a shoe on your fist of the arm that is up.

2/21/20 TUESDAY Basic Swings 50- 100 reps ( it’s not a contest)….if you run Tempo today do it after any strength training ; otherwise just do the tempo run and include 2 x 6′ long pick-ups during your 4-8 mile workout.

2/22/20 WEDNESDAY . CIRCUIT workout

2/24/20 THURSDAY . SPEED-WORK with shorter timed pickups by time and / or step count.

4/25/20 SATURDAY. CIRCUIT or just do HILL WORK

2/26/20 SUNDAY ….Longer run….Keep that half marathon distance for endurance; or more depending on your base.

more to come.

Hi Folks,

A good weather week starting with Monday; getting outside for your runs, biking, and lifting routines will break up your week nicely, keep you fit – and dissipate some of stress that accumulates dealing with the Covid-19 Virus issue. It should be relatively easy to get in your strength and aerobic training while maintaining proper distance from others when; take advantage of the good weather for outdoor training time.

4/14/20 TUESDAY ...TEMPO during your 4-7 miler. Once you’ve finished your warm-up mile include 2-3 x 4 minute 10K pace steady tempo pace run( well spread out with 4 minutes of recovery running) .

4/15/20 WEDNESDAY.…strength day “TAX DAY WORKOUT” You may need to purchase 2-3 more kettlebells ( they will last your full lifespan and longer; certainly easily stored).

TAX DAY WORKOUT- Wednesday

Note, that you do the Clean and Presses so: 1 rep with left arm, then 1rep with right arm, and so forth. Avoid any straining or shaky arms.

A sample workout we all do at 8 am

4/16/20 THURSDAY... SPEED WORK on the road or flat stretch of fire road or trail. Emphasis will be on shorter intervals after your warm-up mile or so. During your run spread out: 4 x 45″ (1′ easy run), 2 x 1′ ( 2-3 easy run), 2 x 45″ ( 1′ easy run); repeat two rounds.

Saturday workout for 4/18/20. Use kettlebells, dumbbells when appropriate . The shorter workout, #18.

Workout #18: “Up Ladder, Down Ladder” (you can adjust starting number of reps for up or down the ladder depending on your fitness level.” it’s a type of routine that keeps the exercises going. You can create your own of pairing upper/lower body exercises that let’s you keep it moving.

SWINGS PUSH-UPS

x 8 Swings x 8 reps

x 10 Swings x 7 reps

x 12 Swings x 6 reps

x 8 Goblet Squats

14 Swings x 5 reps

16 Swings x 4 reps

18 Swings x 3 reps

20 Swings x 2 reps

TRAINING NOTES:

1. Keep training session short, under one hour; thirty-five minutes is even better. Several shorter sessions are preferable to a single long one. I’ve found that for strength training as we age brief and more frequent sessions where you come away refreshed, energetic rather – and stronger.
2. Avoid combining strength and endurance training in one workout. A two mile run after a strength workout reduces the strength gain by 10% ( from Easy Strength, by Dan John and Pavel. Our group members do a good amount of endurance training; to offset muscle weight and strength loss, I encourage at least two sessions per week of strength training.
3. Speed, a new skill, power , strength take central nervous system (DNS) freshness; you can train them in any order. Don’t take on a new skill, or train power, strength or muscle gains after a hard endurance workout. Not as productive when you separate endurance from strength training.
4. Back Training: Carry out a 2:1 ratio of back training ( pulling over pushing), i.e. your posterior chain. You can never do too many rowing movements to help back and shoulder health. Exercise enthusiasts to favor “pressing” movements, e.g. bench press over “pulling” motions. For example, a emphasizing bench presses, tends to inwardly rotate the shoulders resulting in forward rounded shoulders and a slump posture that can be fixed with more shoulder mobility exercises and back-work. For example, doing resistance band or face pulley work helps counter the effects of excess bench pressing. Back training such as swing, ben over row, inverted rows, deadlifts, DB rows, cleans, seated rows all help get your anterior side in balance with the posterior side. Light band work for shoulder health will include internal and external rotations to work the muscles inside the shoulder……more next week.

Hi Folks,

updated 4/8/20: Speed work for Thursday. You’ll most likely have to run on a bike path, fire road, or on the streets because the tracks are closed to the public during the epidemic.

4/9/20 THURSDAY ...SPEED-WORK ( by time). After your warm-up mile or so and during your 4-5 mile workout include two rounds of: 3:30′-4′ pickup (about an 800); a 2:20′-3:10′ ( about a 600) and a 1:45-2′ pickup (about a 400).

I’m a bit behind today due to workload of purging and cleanup around here during the remodel. The staying at home advice has me reorganizing and trying to simplify our key items and purging “stuff.” Meanwhile, I try to maintain a regular exercise routine, as I’m sure all of you are sorting out also.

I suggested last week that you establish a regular time for exercise to keep you on track as you juggle working at home and managing the home environment; otherwise, you’ll find it easy to lapse with your routine. .

Breaking up the day. If you find you are working remotely , at a desk all day, I suggest breaking up the day with three brief exercise breaks after you’ve put in your morning session of say, Swings alternated with exercises.

Before noon, after a couple hours of work; get up and do a double KB/DB one minute Farmer Walk plus 10 Swings; about 2 pm a Rack Carry and 10 Swings, and around 4:30 the Waiters Carry plus 10 Swings. You’ll see results with this kind of routine that helps break up your day with movement and productive results building structural integrity – and feeling better. The sessions can be quite short, wake you up, and you’ll find you still make gains. Carry out the daily, or 4-5 days per week program and you’ll find the reps and workload add up; that’s why you keep it conservative and perhaps begin with three to four days per week: you can always add more days and reps. The idea is to be consistent with a conservative amount each day instead of a single big workout that requires days off to recover.

Workouts #15: three rounds

x 15 Swings

x 4 KB R/L Cleans (no press); or DBL KB Cleans if you have them.

x 5 R/L Muay Thai Planks

x 5 R/L Kneeling bottom up press with KB / DB ( press with same arm as forward kneeling leg to simulate the Get Up movement)

Workout #16: “Row to Hell” By Bobby Maximus ..I post the very hard version and a modified one to do on a Concept II erg machine or something similar.

The “Tough” version:

Row 500 meters (rest time is same as time to complete 500); then

Row 400 meters (rest time same as row time)

Row 300 meters

Row 200 meters

Row 100 meters

Modified Version: or your version.

300 meters

200 meters

100 meters

Workout #17: (includes new way to do Rack Carry)

x 20 Swings

x 30″ – 1′ “marching ” in place Waiters Carry w/ KB or DB. (Works shoulder muscles/stability; a simple exercise, but difficult to do while marching)

1′ Plank

x 5 R/L sides first portion of the Get-Up: from lying flat, to elbow, to hand support and back down in sequence. If you can perform with a bit of a challenging weight.

next, why do back training 2:1 or even 3:1 over presses?

Hi Folks,

Updated: 4/4/20 Workouts #13 & #14

Updated: 4/2/20: Track routine, below.

It becomes more difficult to be motivated to adhere to your strength training program during this time of being homebound. But, it helps to set a time to do the workout on say, Wed and Saturdays; just like going to a class. You’ll be able to rotate the workouts that you have on 3 x 5 cards ( more coming today and during the week). And remember, your energy may not be the same to do the session; don’t decide if you bail or cut it short until you’ve gone through the Warm-up exercises efficiently. Get the muscles warm, get you awake and then launch into workout without hurrying, just execute efficiently with the appropriate rests.

Try to work the key muscle groups, legs, back, shoulders and hips. Even if you get in your 50-100 kettlebell swings plus and upper body exercise; you’re on track.

Set your workout schedule to break-up your work day schedule so you safely get fresh air and if you can even do the strength routine outdoors as we do with the Wednesday and Saturday groups. Yes, that means exercising daily, even it is a run or walk: CONSISTENCY builds compliance, motivation and keeps you on track. Yep, sometimes you don’t feel like getting up and executing: just do it, even it is modified!

Did you know Dr. Fauci (sp?) puts in 19 hour days, but still runs 3.5 miles per day! If he gets it in, we all can do it, no?

4/2/20 THURSDAY 8 am TRACK workout on track? or do on bike path by time. after warm-up run, 2 x 100 (100), 2 x 150 (50) , 1 x 400 (2:30), 8-10 x 200 (or do by time with 45″ – 52″ pickups. Allow adequate recovery and spread out the pickups during the run. Don’t run too fast; just getting in good leg turnover so you don’t lose that.

I mentioned before ( it is good to refer to previous weeks postings), your week may consist of TuThSunday for endurance and MWF for even abbreviated strength work.

Workout #10: 3 Rounds

x 25 Jumping Jacks

x 15 Swings

x 6 Pushups

x 3 R/L Single or double KB Cleans & Front Squats

x 5 Double KB/DB “Thrusters”

x 12 Leg Raises (keep low back to floor; bend at knees if needed)

Workout #11: 3-4 Rounds:

x 15 Swings

x 5 R/L DB Plank Row for rounds #1 and #3;

R/L KB Floor Press x 5 ( lying on back, upper arm on floor, shoulder blades down. While holding KB press up and then down i.e., a 1-arm bench press

x 5 R/L Reverse Lunge to step-up (if possible on low step or box)

x 10 DB/DGB or any ball for Sit-up & Reach

Workout #12: “200 in 20” 10-20 rounds ( use common sense)

No equipment required; only a good drive. (By Bobby Maximus, trainer at the famous Gym Jones in Utah where the actors in the movie “300” were whipped into shape). They tended to put them through over-the-top workouts. Only need a good push!

x 10 Pushups

x 10 x Situps

x 10 Air Squats.…( if too many squats, alternate with Jumping Jacks)

Workout #13: (legs, back, abs, shoulder/arms). 4 Rounds

x 5 Goblet Squats

x 15 Swings

x 10 Sit-ups & Reach L/ R Side leg Raises (1 & 3 Sit-ups & Reach; 2 & 4 Side Leg Raises)

Workout #14:

x 10 Swings

x 4 Top Half Get – Up, R//l with KB or DB. Start standing while holding KB in left hand overhead; step back reverse lunge with left leg to kneeling & back x 4; repeats with right arm & leg.

x 5 Inverted Row or 1- arm KB/DB rows ( like sawing wood)

Hi Folks,

Updated on 3/27/20: Regarding Cleans, vs Cleans & Presses; see note with Workout #5. Separating the two exercises will be more productive.

updated 3/25/20: Another benefit of Swings for the back, Workouts #8, #9

3/26/26 THURSDAY 8 am TRACK type workout.

4 x 200 (200), 4 x 400 (3′), 800 (200), 1000 (200) ,

OR, keep with last Thursday’s workout ( I posted this late)

Hope you are able to get outside to run or cycle with proper social distance and enjoy the fresh air! Gives a boost for mental health, no doubt! A bit behind today as we keep ahead of the remodel work here, but plan to give you more strength workouts you can follow Wednesdays and Saturdays. You should have a few from last week’s post you can put on 3 x 5 or 4 x 6 inch cards to keep handy.

You can emphasize your runs on TuThSat/Sun or whatever your schedule permits. I would emphasize the daily workouts alternating strength and endurance activity without overdoing any one day, i.e. come away feeling you could have done half of the workout again. You should feeling refreshed, not overly tired ,or burned out; need to system strong against this virus.

I’d keep Tuesdays for any Tempo/longer reps workout which can be done by time ( I think the tracks are closed to the public at COM). After the warm-up run you’ll vary the time interval from 3-8 minute repeats, 3-4 times during a workout ranging from 5K effort level for the shorter time periods, to 10K and half marathon pace for the efforts 5 minutes and longer. Thursdays are more for the shorter intervals ranging 40″-2′ in length with more emphasis on leg turnover. After the runs go through your stretching and foam rolling to keep the leg “equipment” in good shape.

Warm-up: can be abbreviated version: with x 10 Free Squats, x 5 R/L Lunge Torso rotations, Hip Bridges x 5, each direction Halos x 5, Shoulder strap shoulder dislocates, x 10 Mtn Climbers ( 20 reps total):

Getting in 4-7 days per week of 50-100 Swings in sets of 10-15 reps is very beneficial if you find you are not getting in other exercises to complement the swings. Gradually add, for example pushups after 2,3,4, and gradually 5 set of swings; ease into it. It’s being consistent 3-5 days per week with a volume that works for you that counts.

In addition to the workouts I posted for last Wed/Friday/Saturday; Workout #5:

Three Rounds of:

x 25 Jumping Jacks

x 5 Goblets

x 20 Swings

x 1 minute Rack Walk w/ one KB at a time, or two kettlebells (many of you may have only one kettlebell for each weight; that’s fine)

x 4 R/L KB Clean & Press (a note regarding Cleans and Clean & Press: May want to separate out doing Cleans ( to Rack position) vs Clean & Press because you are likely to use more weight for Cleans only; do the C & Press with a lighter weight to avoid straining shoulder and arm.

May be better to do first round with a heavier kettlebell clean only to build leg, hip and pulling strength; the second round do lighter more manageable clean & press – or only presses with each arm . For example, I can Clean a 70# kettlebell, but manage only a 53# for Clean & Press. So I’ll focus using heavier weight for Cleans only and use a safer, lighter weight for Clean & Press.

Workout #6:

x 10 Swings

x 5 1-Arm KB/DB alternating, or DBL KB/DB Front Squats

x 5 Froggers ( half burpees: kick out legs back and back to frog sit)

x 5 R/L KB or DB 1-arm rows (can do without having to kneel on a bench as demonstrated in the You Tube video I forwarded to you).

Workout #7:

X 15 Swings

X Clean & Press ( 1,2,3 method)

X 8 R/L DB or KB Thrusters or do lateral bar dips w/ broomstick or PVC pipe

Rnd 1: 1′ Rack Carry with single or DBL KB/DB; Rnd 2: 1′ Farmer Carry

Rnd 1: x 15 DB Situp & Reach; Rnd 2: DB Plank Row R/L x 6

A note about SWINGS. Why repetitions are important for back health?

Professor Stuart McGill, Ph.D., the number-one authority on spine biomechanics in the world, concluded that back muscular endurance reduces the odds of back problems over back strength ( Luoto et.al 1995). That’s why doing regular “ high rep kettlebell swings develop back extensors endurance.

A daily or 4-5 days per week routine of swings is key for maintaining posterior side strength. Yes, you do have to learn proper swing technique and then practice the move; not simply “working out.” Practice with sets of 5, 10, or 20 reps, avoiding fatigue and burn but executing a powerful swing emphasizing proper breathing and proper tension with the abs, butt, legs and hips. Many sets of swings also develops fitness.

Workout #8: Interval- HIT workout. Involves running down your street ( I see two guys doing pickups up and down our street along with their weight training). 4-5 Rounds of:

X 10 Swings / Short pickup run rep for 15″ ; then jog back

X 10 Swings / Long pickup run rep for 1′ as out/back or loop

Workout #9: Row – Squat – Pushups Pyramid

Row 100 meters – x 5 Goblet Squats – x 4 Pushups

Row 200 meters – x 1-arm KB Front Squats x 5 Pushups

Row 300 meters – x 15 Free Squats x 6 Pushups

Row 200 meters – 10 KB Sumo Deadlifts x 7 pushups

Row 100 meters – x 5 KB/DB Thrusters x 8 pushups

Hi Folks,

Updated on 3/21/20: More workouts posted #3 & #4; more to come next week.

Update on 3/18/20: I am cancelling the Saturday HR/XT workout due to needing to be smart about spreading the CoronaVirus.

Here’s an item of interest for detecting the spread of Corona Virus. The KINSA HEALTH web-connected thermometer: it tracks the spread of fever in real time! By tracking fevers ( started with just the flu) in every zip code (they have more than a million data points out in the country) and were selling 10,000 thermometers per day; now they are out of them! But what a tool to have in real time and replaces the cumbersome, slow data gathering of people going to mobile testing units. They have to test, gather, make up a report and send to the CDC; the Kinsa units do fever testing in real time. It checks fevers at least three days running in time so it isn’t mistaken for a cold. This data is extremely helpful to predict the spread of C-virus; better than any tool out there now. A 21st century tool! Very interesting.

BUT, the problem for Kinsa to share data with CDC is that CDC can take over and own the data! This should not be so.

Update on 3/17/20: Wed workout at home. Thought I’d post a workout for the Wednesday group with routines you are familiar with. It’s the once per week longer routine, but take breaks during the workout. Then on Monday and Friday I’ll have you do a different routine ( see below); you should be able to go through them efficiently. You can emphasize endurance activity (cycling, running, hiking, Mtn biking) on TuThSatSun to balance out your exercise program.

You can carry out shorter workouts: it’s the consistency that is important. Simply getting in sets of 10, 15, or 20 Swings on the minute (OTM); one Get Up on each side, and 2 x 5 Goblet Squats is a solid routine. A number of you have the very short daily workouts on 3 x 5 cards; time to pull those out. Once sample below Option #2.

Warren just let me know that he will CLOSE the Madison Av Gym Workouts until April. I will keep you updated; meanwhile you can get in your own short routines to keep the base going.

Other outlet – endurance: One benefit with going hiking or cycling ( at a social distance, of course), is that you get sunshine ( heat kills the virus) and raise your body temperature to help tackle any virus. Note, that with hot temperatures in Mexico (90 degrees) they have very little Corona virus affecting the population.

3/18/20 WEDNESDAY 8am Workouts are cancelled for a while at the gym due to the Corona Virus, so let’s look at an expansion of the “100 Swings/XT Routine”.

x 10 Swings – L. Lunge Torso Rotations;

x 10 Swings – R. Lunge Torso Rotations

x 10 Swings – x 5 Goblet Squats

x 10 Swings – x 10 Mtn Climbers ( 20 reps total)

x 10 Swings — x 10 Pushups

x 10 Swings – Shiko dachi

x 10 Swings – x 5 Burpees

x 10 Swings – L. Side Plank sweep & reach w/full water bottle or light wt

x 10 Swings – R. Side Plank sweep & reach w/full water bottle or light wt

x 10 Swings – x 5 O’Head broom stick, PVC pipe or staff squats

x 5 heavy Swings – x 6 R. heavy 1- arm KB/DB Row in forward stance or kneeling on bench

x 5 heavy Swings – x 6 L. heavy 1- arm KB/DB Row in forward stance or kneeling on bench

x 5 heavy Swings – Figure 8’s

x 5 heavy Swings – Burpees

3/19/20 THURSDAY 8 am TRACK at COM ( weather should be good). After the warm-up mile, get in 6x 20 meters the 2x 100 (100),

2 X 200 (200), 8 X 400 (on 1 x 800….See how your strength fares after running the 400’s; it will be a good indicator how your fitness is coming along.

3/20/20: FRIDAY.…Another strength training workout; can be shorter:

x 20 Swings – L. Suitcase Carry ( 1-arm w/KB/DB) for 30″-1′; then switch to R.

x 20 Swings – L. Rack Carry ( 1-arm) for 30″-1′; then switch to R. arm.

x 20 Swings – DB or DGB Sit Up & Reach x 12-20 reps; or 1′ Plank.

x 20 Swings – L. Waiters KB/DB Carry 30″-1′; R. Waiters Carry

x 20 Swings – L. 1-arm Deadlifts x 8; R. 1-arm DL x 8. Use good flat back form; you’re using one hand on the KB, start with the arm locked straight ( no ” play” in it); tense the lats ( your “brace” for the torso, i.e., solid as a cylinder of steel. Shoulders, head and legs move as a unit; nothing disjointed.

If you can do the workout outside or in the nice roomy garage: keeps it moving and you get fresh air. “They” have found that compliance is better if you train outdoors for many exercise enthusiasts.

1-Arm Rack Carry: Keep the upper arm close to your lats for support.

WORKOUT Option #2: Clean & Press as a stand alone exercise :

How to do it: x 1 rep with left arm, x 1 on right side; x 2 on left; x 2 on right; x 3 on left, x 3 on right side. Can repeat for 2-3 rounds. That’s it. Do with “Easy Strength”, i.e., no straining; that’s why you’re not doing over 3 reps for anyone set: avoids shaky fatigue, emphasizes good form and encourages using a solid weight.

The Clean & Press is a “complex exercise” which means it works multiple muscle groups and is therefore, more productive than isolation exercise choices; works the : legs, hips, back, shoulders, arms and core.

3/21/20 SATURDAY 8 am WORKOUT IS CANCELLED! HILL REPEATS/XT/SPRINTS/LOADED CARRIES. Held at Olivet College off Seminary Drive. Arrive about 7:40, park along Seminary Drive near the entrance road to the college; get in your warm-up run and meet up where the exercise stations are set up.

Workout #3: 4 rounds of:

Goblet Squats x 5

Swings x 15

rnds 1 & 3 Wipers or Sit ups x 12; rnds 2 & 4: R/L side leg raises

L/R Clean & Press x 4

WORKOUT #4:

A. X 10 Swings

X5 KB/DB Right Reverse Lunge to O’Head Press ( “Stand w/ DB at side in Right hand. Step R. foot back putting toes on the floor, ben at your knees and hips until left thigh is parallel to the floor. Press KB/DB overhead; reverse movement back to start. That’s one rep, do five ; then switch sides.

X 5 Left Reverse Lunge to Overhead press.

X 5 Inverted Row or 1-arm R/L KB/DB rows ( like sawing wood kneeling on bench or in forward stance with opposite hand bracing against something.

B. X 15 Swings

x 4 Right Reverse Lunge to Overhead Press

X 4 Left Reverse Lunge to Overhead Press

X 5 R/L Kneeling KB Bottom up press or DB press

C. X 20 Swings

X 3 Right Reverse Lunge Overhead Press

X 3 Left Reverse Lunge to Overhead Press

One minute Plank