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.

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.

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?

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

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!

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!

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!

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!

This Week's Tabata Workout

The week between Xmas and NY is really difficult.  I don't know if it has to do with different schedules, poor eating, not enough sleep but this workout was pretty difficult.  I didn't push full hog at all but it was hard nonetheless.  Here we go:

• Squat Swings (step)
• Triceps/Lunge (step)
• Leap Frog Run
• Burpee/Upright Row
• Rear Lunge/Shoulder Press (Valslides)
• Step Touch
• Lunges/Biceps (Valslides)
• Lateral Lunges/Lateral Raises (Valslides)
• Roadrunner/Spiderman (Valslides and step)

Tomorrow I start a digression circuit and alternate that with my new super basic kettlebell workout.

Tabata Workout for this Week

The Tabata workout this week was pretty good--a nice combination of compound moves and cardio:

• Squat Swings
• Tricep Overhead with Lunge
• Hop from side to side
• Burpee with upright row
• Rainbow lifts
• Step touch and hop
• Lunges with biceps
• Lateral lunge with lat raise (valslides)
• Roadrunner or Spiderman 

When I no longer can attend the class I will develop my own routines and use my Gymboss.  This means I have to work harder to maintain the "competitive" feel of a class--wish me luck!

Different Tabata Instructor--Different Workout

The regular instructor was out of town so a replacement came and it makes a difference to the Tabata workout.  She had reasonable movements but was unsure some of the time and she fell back into the normal cadence of doing 8 repetitions versus going all out on each exercise.  That was ok with me as I was low energy but it wasn't the most energetic Tabata--here are the exercises:

• Squat Press
• Over the Top Bounce (Step)
• Rear Lunge (from Step)
• Mountain Climber
• Push Up Row
• Straddle Runs (on Step - out/out/up/up)
• Side Lunge and Bicep Curls
• Repeaters (step ups with toe touch and knee up)

I am going to try and modify some of my other workouts that were circuits and had at least 8 exercises and try to work a Tabata routine with those -- wish me luck!  If you want to try a similar idea like Tabata, check out the 30/30 workout on the sidebar video.

New Tabata

I went again to the Tabata class and here are the exercises (I will collect this information for as long as I can attend the class for free and then use them to develop my own routines):

• Forward lunge/reach/overhead lift (on step)
• Side squat explosion
• Bicep curls (with tube)
• Lateral squats with swings
• Lateral sprints with pickup (dumbbells)
• Overhead triceps on one foot (on step)
• Leap frog (two forward/two back)
• Chest fly (with tube) and core (v-sit and/or touch on step)
• Runs to box jump

For whatever reason, this particular routine wasn't as demanding or I found ways to decrease the intensity more easily.  I wasn't able to attend the yoga sessions--I didn't get a reply back regarding attendance but will try again next week.  I am continuing with the complex mentioned in the previous post.  I purchased some DVD R to record some of the free downloads from yoga journal so I can watch them on my TV versus the computer (lack of space issue).  I don't know if this will work or not but I can only try!!

Starting Advanced Barbell Complex This Week

Today I started my advanced dumbbell complex--used the same dumbbell warm-up then follow with this complex (6 repetitions each):

• Dumbbell Snatch
• Dumbbell Squat and Press
• Dumbbell Push Up and Row
• Dumbbell Burpbees

I then followed that with my glute and hamstring exercises to address my forward tilt (3 sets of 8, progression on weight):

• Single leg hip raise
• Swiss Ball Reverse hip raise
• Dead Lift
• Romanian Deadlift
• Back Extension
• Step Ups

Ended with intervals (after 5 minute warm-up) 30/90 for 10 rounds using levels 6/12 on the stairmaster and then some static stretching.  I hope I can manage Tabata tomorrow!

Workout C: Tone Up from Women's Health

The final workout for the week is taken from Women's Health "Tone Up for a Two Piece" and is another circuit workout.  Each exercise is done with a weight you can do 10-12 repetitions and you do 3 circuits.  The exercises are combination exercises so you are using more than one set of muscles to do the movement.  Since you go from one exercise to the next, you do get some cardio work.  Since I do a cardio complex before and then a interval workout afterward, I don't push too hard on the full workouts.  Next week I will be doing a recovery workout -- no complexes, body weight only exercises, and intervals.  Although I won't be doing weights, the workouts will still be tough--you will see!  Additionally, I was recently hired in a retail establishment specializing in sport attire for the holidays so you will see some strange scheduling and workouts to accommodate my work over the next 3 months.  I haven't done my podcast for the week but will do so by the end of next week because I want to have the feed in iTunes as well. 

Working On Combining New Strategies

Most of you know that I change my workouts quite frequently and even combine different types of workouts into one.  Right now, I am working a combination of Cardio Strength Training (Remedios--Coach Dos), Rachel and Alwyn Cosgrove training, and Craig Ballantyne's Turbulence Training.  I am using Complexes from both Remedios and Cosgrove plus the TT training as one workout.  I do a truncated complex 2-week routine going from 6 - 10 repetitions and then rotating through barbells, dumbbells, and finally kettlebells.  After using the complexes as a warm-up, I then move to the Turbulence Training sessions.  I will feature the current training videos over the next 2 weeks so you can see what I am actually doing.  The warm-up shown in the video below is done before my walk/run in the mornings and then I go to the gym 3 times per week and do the complexes and TT.  This has worked to keep my body always guessing because using all these different routines allows for unlimited options.