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