Moving On---

After returning from my trip, it became clear that I needed a change-up.  So, I will be redesigning my blog and the concept for my blog.  It will still be fitness-oriented but will not contain my week-to-week workouts necessarily but will have more of my thoughts regarding workouts, techniques, etc.  or not!  So, until then (about 2-4 weeks) there will be no entries.  Talk with you soon.

Reading Todd Durkins Book

I am currently reading not only Men's Health Power Training but Todd Durkins Impact Plan.  All have very sound programs but I don't like following them to the "t" so I will incorporate the two programs somewhat taking what I like about each.  I will be previewing this in the next couple of posts but I will be traveling next week and using it (as I mentioned in a previous post) as an unloading phase.  When I return, I will probably use some of the periodization from the Power Training book and add the joint mobility and stretching aspects of the Todd Durkin book.  The Ki Hara stretching is still on my list of to-dos but I haven't brought it into my workouts as fully as I would like--this is what happens when you have many good ideas--fitting them all in at the right time. 

Ki Hara Resistance Stretching

I was reading some literature and they referenced Ki Hara Resistance Stretching (Dara Torres is an advocate) and thought I would give some of the stretches a try.  Although there is a DVD you can buy, I watched some of the videos on YouTube and was able to put together a short routine.  Because this is new, I decided to incorporate one or two stretches to my normal stretching and then as I got accustomed to them at some others.  What I found difficult was how they managed to hold their legs (I started with hamstrings) in such a way to provide both resistance and stretching.  I have decided to work on that aspect until I feel confident I am doing it correctly.  I find it helpful to not only view a number of YouTube videos around certain techniques but to also check out some of the professional literature on each of them.  Regardless, you still have to try all the moves and make adjustments as necessary for your comfort level.

My 3rd Workout is a Circuit

My third workout in this series is a circuit adapted from Men's Health that is 30 seconds of work/15 seconds of rest.  This is actually the hardest workout because I am doing similar moves as in the complexes and using the higher weights and each exercise will yield a different number of repetitions because of the timeframe:

• DB Straight Leg Dead Lift
• DB Plank Row
• DB Front Squat
• DB Push Press
• DB High Pull
• Cross Body Mountain Climber
• Split Squat (L/R)
• DB T-Pushup
• Reverse Lunge and Twist (L/R)
• DB Bent Row

I just wing the Tabata warm-up based on the exercises I will be doing in the circuit.  I will do this group of exercises for the next few weeks, ending on April 29th.  I will then take a week off for unloading as I am traveling to Ohio and won't have gym facilities and will be doing a bodyweight/tabata cardio strength training workout.  When I return from Ohio, I will start doing some of Robert Dos Remedios Power Training which includes some periodization.

Cardio Weight Training Complex - Barbells

As noted previously, I developed my own complexes for this next set of workouts.  The barbell complex consists of the following:

• Bent Row
• Romanian Dead Lift
• Snatch
• Push Press
• Forward Lunge
• Good Morning
• Squat

I can lift more weight with the barbells, so once I get to the 12 rep complex I will flip the barbell and dumbbell exercises.  The Tabata warm-up was:

• Hop (forward and back)
• Single Leg Dead Lift (L/R)
• Mt. Climber
• Static Squat (in/out)
• Bulgarian Split Squat (L/R)
• Lateral Ski Jump

Some of my moves have been taken from Rachel Cosgrove's book The Female Body Breakthrough.  I just purchased Todd Durkin's book as well as another of Coach Dos's books to see if I can bring other items to my workout.  I looked at other books at Borders but didn't find anything else of interest (ordered them on Amazon).

Developed My Own Dumbbell Complex

Based on what I know I developed my own dumbbell complex (see example of a complex below).  The push-press is a transition move I use in the the complex to bring the weight from front to back.  Here is my complex (I did 3 rounds @ 6 reps and increased from the bar only +2.5 lbs + 5.0 lbs):

• High Pull
• Split Squat (each leg)
• Front Squat
• Clean
• Reverse Lunge
• Push-Press
• Deadlift

I need to work on speeding up the complex; I am leaving the weight the same for the next barbell workout but will increase repetitions to 8 and decrease my rest time.  My dynamic warm-up is a Tabata series of 6 exercises for 4 rounds (20/10) for a good 12 minute warm-up:

• Jump Squat
• Hip Extension/Bridge (L/R)
• Plank Walk-Up
• Split Squat (L/R)
• Explosive Step-Up (only as high as my stairs at home)
• Overhead Squat 

All of these exercises can be done at home within a space of 10 x 10 so the basement is where I will be!

Using Modified Tabata for Dynamic Warm-Up

I decided I needed to start working on being more creative with my workouts.  This week I am going to use some modified Tabata workouts (ones I developed for home use) as a dynamic warm-up sequence.  Each routine has 6 exercises that I go through 4 times = 12 minutes of a dynamic warm-up.  This way I get to warm-up quickly and try out routines that I will be using at home.  Additionally, I purchased some inexpensive travel speakers to I can hook up my MP3 player and listen to my MotionTraxx mixes in the basement and not blow my eardrums out with those tiny ear buds while I do these new home workouts.  Luckily, I can use the steps to the basement for lots of the moves; I don't have a step at home so any movements over a step I have had to replace with something similar.  I will introduce a modified Tabata each week over the next couple of weeks.  I have also developed a couple of new complexes on my own using both dumbbells and barbells and added a circuit to round out my 3 day a week schedule. 

Fitness Training Requires Individual Experimentation

I was reminded by a fellow forum member that everyone responds differently to training--more so as your gains become increasing harder to achieve.  Some strategies my work for me and my goals, but the same strategies would be horrible for someone else.  This means that whatever someone suggests should be viewed within the vision you have for yourself.  Right now, I focus on weight consistency and increasing my lean muscle mass but others may need to focus on balance and range of motion.  Any or all are great but no one else can prescribe what you may need.  I have found going to much heavier weights and lower repetitions more successful for my desires while my training partner goes the opposite for hers.  Keep in mind that when I share my exercise programs or ideas, it isn't doesn't mean I think everyone should be doing it -- I just want to let folks know how it has worked for me.  I tend to vacillate between multiple workout techniques and programs that many of you might think I don't have anything better to do!  Alas, it may be true.  Check in tomorrow for my newest workout and continued commentary.

March Madness

Not the NCAA but me being MIA!

March 2011.mp3

New Venture--Lake Barcroft Fitness

I have been writing columns for the Lake Barcroft Newsletter and have been asked to provide a way for folks to connect and network around their fitness.  I provided 3 walking (or running routes) and have embedded them in my site (for now).  I am still deciding which online software I prefer for the routing and networking.  This will all depend on how many residents respond to the article and whether we can also incorporate our efforts on the Lake Barcroft website and promote participation through Lake Link.  It should be an interesting experiment!

Pistol Squat Goal and New Kettlebell Workout

This week I am working on the third installment of the Beginner Kettlebell Workout (see below).  Additionally, I have started my training for the pistol squat (one-legged squat).  Whether I accomplish this goal is immaterial but the progression toward the goal is a great off-day workout after my walk-runs.  It doesn't require weights and I have steps that can be used for the step-up portion of the workout.  I will keep you posted on my progress and talk about this on my monthly podcast.

There Isn't Any "Magical" Food

It seems to me that everyone is looking for a food (or drink) that will magically help you lose weight.  The most recent entry in this competition is green tea.  My guess is that green tea is probably better to drink than most options, but I doubt it is what will "make or break" your weight loss efforts.  There isn't one element to a weight management program that makes it work; it is a combination of elements that make it work.  There are common elements to any weight lose/maintenance program -- burn more calories than you eat, eat balanced meals, journal your food intake -- that usually lead to success.  Additionally, each individual can find some unique ways of using these "common" elements to their best advantage because of their lifestyle, personality, motivation, etc.  It amazes me that individuals would prefer to defer this process to someone or something else rather than be accountable for what they decide to eat.  Drinking green tea isn't going to the be answer, no matter what the research.  You have to look at each decision you make and how it effects the results you want -- green tea doesn't really have much more effect than drinking water (and the cost is higher as well!) so why waste your time and money when it would be better just to take a walk?

Switch Up to Kettlebell Workouts

Last week and this week I did another beginning kettlebell workout - see workout 1 in the sidebar and workout 2 in this post.  I am finding that I need to have to do heavier weights with the kettlebells to get the cardio work I need.  There is a tipping point where the effort to stabilize the kettlebell makes the whole movement more exhausting.  My problem is that I am wary of starting with too much weight and by the time I progress to a more challenging weight, I want to move on to another workout.  So, I will take better notes and start any other program with a weight just below my ending weight from the previous program.  Since I change up quite a bit, my starting weights should end up being challenging from the beginning.  Note:  I will be posting comments I make on other forums (such as AARP, Power Bar, Fitness, etc.) to break up the tedious nature of reviewing my workouts--it bores me sometimes!  After another week of kettlebell training, I think I am going to return to complexes and make up my own to address my specific needs.

What Is It You Want To Accomplish?

Every day I watch people working out -- to what end?  If it's weight management, then some of the workouts seem ridiculous--too much machinery and gimmickry (BOSU, kettlebell, Swiss Ball, bands, etc.).  Simple body weight exercises (otherwise known as calisthenics) and some kind of moderate cardio (walking, biking, jogging, etc.) plus decreasing calories is sufficient to start.  If my personal trainer started to give me exercises that would ultimately require me to stay enrolled at a gym rather than transition to my home, I would be suspect.  The average person isn't training for a competition, they are training for life and what better way to train than with normal, daily activity?  If your interests run to sedentary pursuits (reading, watching TV, knitting, etc.) then you want to do the bare minimum so you can, at least, do activities of daily living (cooking, cleaning, dressing, bathing, etc.) and possibly respond to an emergency (climbing out of a window, running for help, etc.) without difficulty and have healthy "numbers" (blood pressure, cholesterol, heart rate, etc.).  If you have more active pursuits such as gardening, weekend sports, or hiking you may need to be more specific in your workouts but not by much--all these activities are done primarily with your own body weight, so you don't really need more than that to train.  Additionally, you can use different techniques to make body weight exercises more difficult.  The bottom line is -- you have everything you need right at home and within your ability if you want to get in better shape!

Final Workout #6 for this Series-Timed Sets

Again, 40/20 work/rest for the following exercises:

• Plank Splits
• Plank Walk Up to Push Up
• Rotational Dumbbell Straight Leg Dead Lift
• Burpee
• Jump Squat
• No Tabata
• Cardio-final interval at level 12 for 10 rounds (60/60)-will begin 11 rounds next week and probably decrease rest to 45 seconds (if I can make it through).

Workout #5 Supersets-Last Time!

Staying with the Superset theme for this workout, I used the following exercises:

• Forward Lunge/Lat Pull Downs
• Bulgarian Split Squats/Push Ups
• Dumbbell Push Press/Cable Rows
• Tabata-Mt. Climbers
• Cardio-Level 12, 60/60 on stairclimber

I am doing morning and evening yoga - and some walking on the off-days.  I haven't developed my spring training for off-days yet so they are not officially structured.

Workout #4 Supersets

For the second week of workouts, I am using the other two from Men's Health (originally a 4-day workout but I modified it for my own purposes) plus my a timed set for the Spartacus Workout.  On Monday, I did the following workout (supersets, 3 sets, progression 10-8-6, increasing weights each set) + 1 finisher and then cardio intervals.

• Squat/Dumbbell Bent Row
• Deadlift/Barbell Push Press
• Inclined Push-Ups/Pull-Ups (gravitron)

Tabata: Plank Splits followed by 60/45 intervals at level 12 for 10 rounds.  I have been struggling with my weight of late and will be food journaling over the next weeks to figure out the issue before it gets out of hand.

Workout #3 Timed Sets

This is a 20 minute workout based on the Spartacus Workout at Men's Health.  There are 5 exercises and you go through this circuit 4 times.  Each exercise is done for 40 seconds followed by a 20 second rest.  The hardest part is estimating a load you can do for the 40 seconds that is not too easy.  The exercises are:

• High Pull
• Offset Dumbbell Reverse Lunge
• Single Arm Dumbbell Swing
• Thrusters
• Single-leg, single-arm underhand-grip dumbbell row

Since these were timed sets, I didn't do a Tabata at the end.  This was the last 60/60 interval at 9 rounds; I go up to 10 rounds next week (will top out at 12 rounds and then start all over again at the next level on the stair climber).  The weather is getting better so I hope to get back to a more consistent walk/run on off days and I am developing some of my own bodyweight Tabatas for home use.   I will also be working on perfecting both the Turkish Get-Up and the Pistol squat over the next few months.  A new video is in the side bar.

Hybrid Workout #2

Since I don't have a complete video for my workout, I will feature exercises on my sidebar throughout the week.  Workout #2 follows:

Dynamic Warm-Up
Supersets in the same manner as my previous workout:

• Front Squat/Chin Up (assisted)
• Step-Up/Push-Up
• Barbell Push-Pull/Face Pull

Tabata Side Lateral Step
Same cardio but progressively doing shorter rest intervals
Static Stretching

Hybrid Workout for the Next Few Weeks

As mentioned in my podcast, the amount of information about fitness and workouts specifically is enormous so I try to stay with just a couple of sources.  Even then, it is overwhelming.  So, to keep from getting behind the the collection of information, I will start doing "hybrid" workouts--a combination of 2 or more structured workouts--to maintain my interest.  With that in mind, the following workout is a combination of 1) Lose the Last 10 pounds (Men's Health) workout, 2) Spartacus Workout (again, Men's Health), 3) Finishers/Tabata (Dos Remedios, Ballantyne, Cosgrove), and HIIT (High Intensity Interval Training). 

Workout A (was done on Monday)
Standard 3 sets, repetitions decreasing 10-8-6 with increasing weight.  Finish each superset before going to the next one:

• Dumbbell Split Squat/Forward Lunge
• Barbell Romanian Dead Lift/Dumbbell Push Press
• Push Up-Plank Walk Up/Chin Up (assisted)
• Finisher - Step Up Tabata Style (20 seconds of work/10 seconds of rest for 8 rounds)
• Cardio-Stair climber, Level 12 60 seconds rest/60 seconds work for 9 rounds

I worked on pushing heavier weight and it makes a big difference on the workout.  I have become a little complacent with pushing myself on the weights.  The Tabata routines or timed sets are helpful in doing this but if I don't make the right weight choice, it can be a wasted workout for muscle growth. 

By the way, if anyone is checking out my blog, you don't have to have the same kind of workout I do to get results.  It depends on your fitness level.  I have be working out my whole life so it would make sense that I would be doing more advanced routines.  If you have just started, doing any physical activity at least 30 minutes a day is great!  Walking is the easiest and most convenient activity--don't worry about the weights or anything else, just get more active.  You will advance quickly and be able to do other things that may be of interest to you later.

Motivation Lagging; Which Information to Trust

February was lackluster; no progress toward body fat % goal; shifting marketing for my services

February 2011.mp3

Shoulder Problems Require Change in Workout

Although I liked the Beginner Kettlebell Workouts, they involved too much shoulder rotation (snatch, clean and press, military press) for me.  I decided to finish out this week with the more balanced Kettlebell Workout from Women's Health (Saved by the Bell).  The workout keeps the shoulder rotation down but provides a good variety of exercises.  I will be exploring other Kettlebell workouts for the following weeks.  As I increase my stairclimber intervals (the longest being 26 minutes), the less time I have for resistance workouts if I want to stay under my 60 minute time frame.  When I go back to shorter intervals at higher intensities, I may reintroduce some cardio strength training again (complexes, timed sets, and tabatas) to maintain cardio intensity--my thoughts about this will be on my podcast this weekend.  I am also trying to piece together some different yoga routines into my own DVD so I don't have to think about this as much and can just follow the DVD throughout the day (wake-up routine, flexibility routine, relaxing evening routine). 

New Beginner Kettlebell Workout-Workout 1

For the next four weeks I will be doing the Beginner Kettlebell Workout plan provided by MBodyStrenth.com.  I will modify it for my purposes but the basic structure remains.  There are three workouts and their rotation through the week are changed from week to week-this week they follow in order 1-2-3.  Here is Workout 1 (Circuit of 4 rounds with 6-10 reps; exception is the Turkish Get Up with only 3 reps):

• Turkish Get Up (I do a half get-up)
• Clean and Press
• Windmill
• Front Squat

Do the above starting with left side and the going through the right side; at the end of each side to Kettlebell Swings (2-handed) for 15 reps.

They have an interval plan but I am just following my stairmaster program -- increasing time each week as I decrease repetitions and increase weight on the Kettlebell Circuit.  I will include video clips for each of the moves or the whole routine when possible.

Back Into the Routine Again

Well, my temporary assignment is over but I learned some valuable lessons.  1)  I can get a good workout in under 40 minutes without much equipment and 2) with some creativity you can do cardio without a machine and in a very small space.  I had to rethink my Tabata routine because of the gym (no valslides, no cardio machine I liked, etc.)  and I decided I needed to come up with exercises that could be do on their own and a few dumbbells.  I came up with the following 3 rounds of Tabata, totaling 48 minutes.

Round 1: Push/Press-Reverse Lunge/Knee High-Plank Split-Lateral Crossover
Round 2: Squat/Curl-Plie Jack-Burpees-Front Step Up
Round 3: Front Squat-Reverse Lunge to Forward Lunge-Mt. Climber-Jump Squat

Now that I am back at my own gym, I will rework my routine and start over!

Mid Week Change Due to Work Assignment

I picked up a work assignment over Valentine's Day and need to rework my workout to accommodate the gym location and time.  I switched back to a timed-set based on Tabata and did my own 8 exercises.  I did the following (started with an Energy Yoga Routine-Tara Stiles) -

• Kettlebell Swings
• Plank Splits
• Reverse Lunge (valslides)
• Kettlebell Squat to Curl
• Side Lunge (valslides)
• Mountain Climber (valslides)
• Step Ups
• Lateral Step Overs

I had to use a towel instead of valslides because this gym didn't have valslides.  I did the best I could do under the time constraints and location.  Just make do!

High Intensity Interval Training

I told you in a previous post that I was doing my final intervals incorrectly.  They are supposed to be 60/60 work to rest, not 60/30 work to rest.  So, I don't think I was getting enough recovery time (especially with the pyramids at the end of the strength training sessions).  So, I have changed back to 60/60.  However, I try to keep my cardiovascular sessions short and intense.  Unfortunately, the high intensity interval training I am doing means I should be working up to 12 rounds of 60/60, meaning at least 25 minutes, meaning I may have to change my finishers or strength workout as I get past 15 minutes (which means in another week).  Luckily, that is when I will be changing programs again.  Another modification I will need to make next week is changing the alternating bench press to something that is more rehabilitative in nature.  My left shoulder cannot lift much more than 20 lbs and with a limited range of motion.  I realize this is a long-term issue and will need to continue to modify these moves--so, more rotator cuff exercises or specific exercises for pre-operative surgery.  Another item I noticed while doing burpees (or squat thrusts), my arms are really short and inhibit the movement.  So, I will either at a step (to allow for more room) or I will do a frog squat to shorten the leg of my bent knees.  It changes the emphasis but allows me to do the motion without injury to my hands.  One good thing is that fitness professionals are starting to realize certain movements do need to be modified so a larger group of folks can use them--turkish get up is a great example--and when I return to a kettlebell workout, you will see a number of variations on this particular movement.

Finishers: Pyramids

In addition to the Men's Health Workout (see below), I complete the strength segment of my workout with a "finisher".  This particular finisher is called the pyramid and I take 2 different exercises and alternate between the two starting with a number (say 10) and then progressing down to -0-.  I chose jump squats and burpees.  I start with 10 jump squats then 10 burpees, 9 jump squats then 9 burpees, etc.  No rest in between.  Each workout I increase the repetitions by 1 until I reach 15.  This is followed by my normal cardio interval session.  I found out I was doing these incorrectly and was probably over training a bit--I will discuss that in my next post.

This Week's Workout:

Supersets; 3 sets for each pair
Pair 1:  Hang Squat 6-8/Alternating DB Bench Press 8-10
Pair 2:  Squats 8-10/Pull Ups 8-10 (on gravitron)
Pair 3:  DB Romanian Dead Lift 8-10/Curl to Press 8-10
Pair 4:  Cable Wood Chop (on knees) 8-10/SB Crunch with Plate 8-10

I typically start with a lighter weight and higher repetition range (10) and progress lower repetitions and increase the weight so by the end of the 3rd workout I am doing my highest weight at the lowest repetition (6 or 8). 

Men's Health "Pack On Muscle Like a Pro" Workout Starts Today!

After reviewing my workouts, I decided that I really couldn't do both the Density Workouts and Timed Sets Workouts at the same time. So, I decided to structure what I call my "workout menu" from the following categories:

• Dynamic Warm Ups
• Pre-Hab Exercises (primarily for my knee but can be used for other problem areas)
• Strength Training (standard training, super sets, or circuits) + Finishers
• Interval Training (can be purely cardiovascular or can include timed sets)
• Static Stretching (done after warm-up to include foam rollers)
• Yoga (to ensure range of motion, posture, alignment, balance and flexibility
• Non-structured exercise (walking, gardening, cleaning, etc.)

My new dynamic warm ups will include 10 repetitions of the following exercises:

• Y Squats
• Push Ups
• Diagonal Lunges

Pre-hab knee exercises will remain the same but the repetitions have increased to 30 and will be performed a minimum of 5 days per week.  My strength training will be based on the Men's Health Video (view in sidebar as well) but it will be over 2 weeks versus 4 weeks.  In my next post I will talk about the rest of my workout.  See you then!

New Density Training

For the next 2 weeks, I will be doing the following Density Training:

• Hang Snatch
• Bulgarian Split Squat
• Dumbbell Half Bench
• Chin ups
• One-Arm Plank Row

The goal is to do this circuit twice (10 minutes), each exercise lasting as close to 1 minute as possible with a load (weight) that can be done 10-12 repetitions.  I was able to get the Hang Snatch load right on the first try--40 pounds.  The Bulgarian Split Squats needed to be adjusted and I still was able to complete 10-12 well under a minute; don't know how much I will actually be able to do but I will need a squat rack or Smith machine to increase weight.  The Dumbbell Half Bench will need adjustment as well as I could easily do 10-12 repetitions with 20 lbs; however, my left shoulder is a problem and I might need to seek an alternative exercise.  Chin Ups (done on a gravitron) were easier to measure--level 9.  The One-Arm Plank Rows need to be increases but the issue isn't the pulling arm but the stationary arm (very difficult for me).  As you can see, Density Training takes time to perfect and may not be for everyone.  Cos Dos does move to timed sets pretty quickly as a form of Density Training--making it easier to select loads.

January 2011 Podcast

Come train with me throughout 2011 and start your fitness today!

January 2011.mp3

Dynamic Warm-Up for January 24 - February 7

In the sidebar video, I have an example of a dynamic warm-up.  Although this warm-up is specific to field hockey, it could also be used as a general warm-up.  My warm-ups proceed a weight training session so I tend to do movements more similar to those movements.  For the next two weeks, I will do an adaptation from the Cardio Strength Training book by Coach Dos and use his body weight warm-up but instead of 5 repetitions, I will do 10 repetitions of each exercise.  These were highlighted in a previous post:

• Alternating Lunges
• Squat Jumps
• Burpees
• Push Ups
• Side Squats

Last week I did some Density Workouts + Timed Sets (precursors to Tabatas) and will rotate out the Tabata and replace with the last phase of my Super Basic Kettlebell Workout (up to 60 seconds work and 20 seconds rest) and change the exercises in my Density Workouts.  I will review these in my upcoming posts.  Cardio will continue at 60/30 work/rest and may be offset by Tabata workouts periodically as I continue to rotate through new methods and techniques and measuring my success.

Working On Continuing Previous Workout and Doing My First Podcast for 2011

I will be working on my workout routine for the next 2 weeks and also preparing my monthly podcast.  Both will be available on my site tomorrow.

Great Yoga Resource

I subscribe to a number of newsletters and I go through them and find the most useful resources and bookmark them for my own programs.  Women's Health has a great yoga pose site that lists all the yoga poses for your review.  It not only explains what the pose is for but how to do it correctly.  You can also filter the poses by level (beginner, intermediate, etc.).  They also have another screen where you can chose yoga routines for specific issues (headaches, backaches, stress, etc.).  Both these have proved invaluable when I need to put together something new and fresh.  Enjoy!

New Post Run Yoga Routine From Runner's World

Although I don't do an official "run", I find these yoga poses helpful after doing a walk or a workout.  This one only has 6 poses and doesn't last longer than 10 minutes so it is easier to get through quickly.  Check out the video in the sidebar!

• Triangle
• Pyramid
• Quad Stretch
• Pigeon
• Head to Knee
• Happy Baby

Returning To Gym with Men's Health Comeback Workout

Since I haven't really been working out consistently I decided to delay the continuation of my Density/Kettlebell Training and use the Comeback Workout to get back into the groove.  This is taken from Men's Health:

Warm Up Circuit
Forward & Back Jumps - 20
Walking Knee Hugs - 10 each leg
Lateral Jumps - 20
Forward Lunge with Overhead Reach - 20
Jumping Jacks - 20
Reverse Lunge with Twist - 10 each side

Prehab Exercises
YTLI Raises on the Swiss Ball - 10 each
SB Plank - 60 seconds
Single Leg Bridge - 15 each leg

Strength Exercises-superset each pair, only one round
1)  Prisoner Squat - 10/T Push Up 10
2)  DB Reverse Lunge - 20/Inverted Row - AMAP
3)  DB Single Leg Romanian Dead Lift -10/DB Push Press - 10
4)  DB Lateral Lunge - 10 each side/Chin Ups - AMAP

Energy Series - 30 seconds work/30 seconds rest for each exercise 3x
1)  DB Swing
2)  Burpee
3)  Squat Jump
4)  Lateral Step

This has a bit of everything I have been doing (dynamic stretching, preliminary conditioning, strength, and cardio) but at a much lower level.  I will do this over the next 3-4 workouts, while getting my intervals back up to 60/30 on the stair climber.  Within two week, I should be able to continue my Density/Kettlebell Hybrid work.

Avoiding Relapse By Taking It Easy

This week I decided it didn't make much sense to put myself at risk for a relapse so I am keeping my workout to the gym (outside is too cold right now) and monitoring my eating more closely to make sure I maintain my weight.  I weighed myself the other day and was closer to 110 lbs than to 115 lbs despite not exercising as much.  I must be unconsciously monitoring my calorie intake, because I am not focusing on it.  I also have a dental procedure scheduled for next week and want to be fully recovered otherwise I risk complications or need to reschedule.  It is difficult, but because I have been consistent with my workout and nutrition I can recover from this setback much more quickly, so I don't feel guilt or pressure.

Illness and Weather Conspire to Slow Progress

This past week I contracted a cold and the weather was difficult, making working out at the gym harder and getting outside almost impossible.  I did my normal workout at the gym but took the intensity down a notch or two.  My outside walk/run became a walk/walk.  Although I am recovering, I will maintain the lower intensity until my cold symptoms are completely gone.  This means I am behind on my progression and will need to backtrack some but I will still be on track to continue my Density Training/Kettlebell Hybrid workout.

Density Training Exercises

As mentioned in my previous post, I developed my Density Circuit with the following 5 exercises:

• Explosive-Jump Squat
• Quad Dominant-Front Squat alternating with Hip Dominant-Romanian Dead Lift
• Push-Push Press
• Pull-Bent Row
• Core-Ab Rollout

I do 10-12 repetitions for each exercise working toward a load I can do within 1 minute sets.  My first try at this yielded 30 second sets, so I increased my weights and some of the exercises extended to 45 second sets.  Eventually, I found the weight for each exercise that allowed me to finish the 10-12 repetitions within the minute limit.  I moved through this circuit twice, totally a 10-minute session.  Until I feel comfortable with this particular group of exercises, I will stay with the 10-minute limit.

Density Training

I am starting 2011 off with a combination of training methods; Density Training and Kettlebell Training.

Density Training:  According to Robert Dos Remedios, CSCS, density trainig is a complete hybrid of both metabolic training and strength training.  The loads are in the strength training ranges bu the pace of the training builds work capacity and fitness.

Circuit Set-Up:  Based on Charles Staley's work, the following rules set up your density sessions.

1. Choose five exercises from the following exercise groups-explosive, knee dominant alternating with hip dominant, upper body push, upper body pull, and core.
2. Pick a weight you can do 10-12 repetition maximum.
3. Move from exercise to exercise in a circuit format
4. Move as fast as you can taking rest as you need to; your goal is to get as close to averaging a set per minute as you can.

Exercise Menu:  You choose an exercise from each of the menu categories and then decide on the amount of weight you want to use.  Start with 10-, 15-, or 20-minute sessions to see how many sets you can complete in this time period--the goal is to complete a set per minute on average.  Keep track of your sets and alter your loads based on how many sets you are able to complete on subsequent density workouts. 

Although Coach Dos had four favorite combinations, I choose my own combination and will share this with you in my next post.  I will start with 10-minute sessions followed by my current Super Basic Kettlebell Workout.  I have progressed in both weight and time (45 sec work/15 sec rest) on that particular circuit.  I am keeping my density workouts short while doing dual workouts and will lengthen them to 20-minutes when they become my solo workout.

Transitions Throughout 2011

As I write this, I am in the middle of transitioning all my Internet work to this blog.  I don't know how it will all turn out but my consulting business is not working out as planned so I am regrouping and trying to figure out my next steps. 

With that in mind, I am streamlining my approach and doing most of my marketing on this blog.  Additionally, I will be providing more information about the reasons for my choices in workouts and more of the background of each type of training.  This may end up being a hobby versus a business but it is still something I am very passionate about and will continue to do regardless of its financial impact.  So, you will see my blog changing--maybe you will see some mistakes, maybe you will see more marketing or ads.  I am not sure.  I guess everyone thinks they can make some money on the Internet but I would like to be helpful to others and if they are interested, great! 

I have also changed the format of my podcasts from once a week to once a month.  It seemed redundant to review my weekly workout when I posted on it all week.  The monthly podcast will summarize my workout findings, provide recommendations and be used to plan the next month's workout.  Look for changes and surprises!