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!