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. 

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!

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.

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.

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.

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!

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!!

Interesting Tabata Workout

I was very impressed with the Tabata workout--8 exercises, one after another for 8 rounds.  I was expecting different exercises for the 8 rounds but this worked out very well.  10 minutes of dynamic warm-up, 35 minutes of Tabata and ending with some foam roller work.  We used a single step and up to 4 risers, body bars and a mat.  This is not the exact order but the pattern seemed to be one compound exercise followed by a cardio exercise:

• burpee/upright row
• split squat jump (or lunge) on step
• sumo clean and snatch
• plank
• row/lunge
• lateral box stepover
• sumo squat/bicep curls
• crescent lunge and press

For each of the exercises, the instructor gave three different levels to choice from which made it easier for me to tailor the movement for my knee and rotator cuff.  My assessment is that this is a great workout even if done on your own--there is a tendency to work harder in a group!  I may or may not try the boot camp next week but I will keep you posted.

Final Leg on Stage 4

I decided to see if I had made any significant improvement from Stage 2 to Stage 4 and because the repetitions and sets are different I had to rely on volume so for Workout A here are the results:

Final volume Stage 2/4:
Front Squat /Push Press 175 lbs/360 lbs
Step Ups 700 lbs/680 lbs
Rows 600 lbs/600 lbs
Lunge (elevated back leg) 550 lbs/680
Push ups 20/24

Based on the numbers, it looks like I substantially increased my overall power in the front squat/push press (almost 90%) but this improvement seemed to inhibit increases in my step ups (not enough recovery?). The rows remained the same, lunges a good increase, and my push ups a modest increase. I need to be better about recover on the heavier weights, otherwise I can get through all the reps for the entire program. Overall, I am happy with the improvements as they outweigh the lagging exercises. I will do the same evaluation on Workout B this weekend.

I am behind in my posts!

Oops—sometimes life gets the best of you and you don’t get things done as planned.  Stage 3 is almost complete (one more session) and I think I can safely move on to Stage 4 without a recovery week.  I am increasing my HIIT intervals each session and will be breaking the 8:00 minute mile barrier.  This is a big deal for me, even with intervals.  I will probably start trading out one of my running interval days to start increasing my steady-state pace.  This means I will need to begin intervals (1 day per week) with my stair climber.  This should work out and not affect my training significantly.  After I am done with this particular program, I think I can be more aggressive with the intervals by expanding the units (3 minutes/6 minutes versus 1 minute/minute) and then having a much faster time for all cardio work.  As the weather gets better I want to take some of my workout outside, which may mean doing some hills and or speed work that may be quite different than what I am used to on the treadmill.

Technorati Tags: Transitioning to next stage,outdoor activity,being more aggressive with intervals

Increasing weights, decreasing repetitions

This go-round I do the same exercises but decreasing the repetitions and hopefully, increasing the weights.  So far, so good!  I have been going up 2.5 lbs – 5.0 lbs per week but it may not be possible to continue doing this so my strategy is to pace myself or rotate the increases between exercises (go up on lower body, but not upper body).  The difficulty is using “fixed” free weights where the increments go up by 10 lbs.  The issue is finding a light enough bar and then using the 2.5 lbs.  At one time, the gym had so 1 lb plates but they have somehow disappeared.  The weight machines also have 2.5 lbs which should accommodate my needs.  I had to scale back the cardio a bit but will be back on track at the end of this week.  Eating has been ok – had a few indulgences; going to lunch with former work buddies – but staying within range for now.

Technorati Tags: Weight Progressions,Lack of Plates at Gym,Cardiovascular Training

Using Music for Motivation

Since I have started to get back on the treadmill I can no longer read a magazine like I did on the stairmaster. I started off by trying to watch the TV but it was hard to read the captions (no volume even with a headset). I finally decided it was time to buy a MP3 player since my cassette player is no longer a quality music player and all my tapes are at least 15 years old (great dance music!). I am still getting the hang of it and am lucky to have found a website where I can get a new mix each month for free! This has really be a godsend, not just for the treadmill but for my general workout as well.

Training More Like a Guy

I have always trained more like a guy than a gal--exercises typical of men's training routines versus women's (squats, deadlifts, push-up, pull-ups, etc.) but until today I never seriously considered training just like a guy. Meaning, the same type of weights and weight progressions. Monday, I decided to try this with my varying set/reps/weight program starting with my 2 sets of 12. It was hard for me to move toward the heavier weights--even though I could do them! My strategy is to use increasing overall volume -- meaning my squats on Wednesday (4x6 heavy) have to be significantly heavier than my squats on Monday (2x12) and Friday (3x8) is somewhere in between. I did 35lb plates without an issue, so I am assuming I could do anywhere from 55-65 on Wednesday (with adequate warm-up). I am only doing 6 exercises so I think it is safe to assume I can recover in time for the next work-out. If not, I will rework my schedule next week.

Lifting Weights Boosts Metabolism More Than A Cardio Workout

As I start to consider my plans for 2010, I still have a hard time with the idea that weights boost metabolism more than a cardio session. I am so used to using cardio for calorie burn that I forget the benefit of muscle and its calorie burn. In some sense, I think there has been a gender bias around cardio for women because of the fear of building too much muscle and looking like a man. But the bottom line is that men can lose weight faster and stay leaner because of their muscle. The same thing with body-fat; how can a woman be healthier with twice as much body fat as a man. I realize there are reasons genetically but in reality women are expected to carry a heck of lot more body fat than men. When you strength-train you can increase your calorie burn; aerobic exercise doesn't significantly increase your lean muscle mass and the best way to gain muscle is with resistance training. So, when I go into the new year I am focusing on building more lean muscle mass and using my cardio sessions specifically to work the heart muscle not to burn calories.

Simple Adjustment #9 Increase Cardio Intensity

Most people now know that low-intensity exercise isn't the answer to torching body fat and burning calories; it only burns time. Whether you look at total calories or fat calories, the higher the intensity the more you burn. To combat this, cardio intervals should be used a few times per week and your weight training session could be built around a circuit to increase intensity. Obviously if you have a condition that only allows low-intensity, don't change your routine.

Idea for 2010

I have been thinking about how I want to manage my 2010 workouts and have decided to pick new and improved workouts from the most popular fitness magazines and see how they work. Since I am a big fan of Rodale (Mens Health, Womens Health, Runners World, Prevention) I will use some of their touted programs (Belly Off, Abs Diet, etc.) as well as other magazines efforts (Fitness, Oxygen, Shape). All of these will have updated programs as part of their New Years kickoff effort and I will work each one--I may have to rotate through more quickly to test drive a number of them but if I get through 12 programs, it means I have done a new workout every 4 weeks. I will keep a few in the wings in case I really dislike a program or feel it is not working. Additionally, if I find a certain strategy works better for me (i.e. circuits) I may adapt a workout to fit that strategy. After each workout, I will rate the routine on a number of criteria. At the end of the year, I will pick the top 2 most effective workouts and the bottom 2 least effective workouts. Let me know what you think.

Small Change in Workout

I am keeping the same workout this week but using a different format to help in the transition to the next phase. Rather than doing super sets of the exercises, I am doing them in a circuit. My reading and research continues to suggest that circuit training is the best way to burn fat and build muscle. Although these concepts are diametrically opposed in principle, there is a way to manage both but as you would suspect the results will be less dramatic in each of the areas (weight loss and muscle mass). The trick is to hit the right balance where you don't rest between exercises, but the resistance is heavy enough to build muscle; circuit training accomplishes this. So, here are the changes for Wednesday:

Supersets: Dumbbell Split Squat 3x8/Single Arm Press 3x12
Dumbbell Romanian Dead Lift 2 x 10/Dumbbell Swing 2x20

Transition the same exercises to a circuit (I do three circuits with increasing repetitions - 8/10/12)

If I can get through the 12 repetition circuit, I move the weight up next time by about 5%. I will apply this technique to all my resistance workouts for this week and next in anticipation of moving on to the combo phase.

Simple Adjustment #7 Change Up Your Routine

You need to continually challenger your muscles if you want to continue to see progress. If you are still doing the same weight training routine that you were doing 6 weeks ago, your muscles have already adapted to the program. There are many ways to change up a program. If you use machines, try free weights or resistance bands. Try a different number of repetitions, sets, weight, rest time, or the overall number of exercises you do. Change one or two exercises -- squat instead of leg press, preacher curls instead of hammer curls -- change the order in which you do the exercises. Identify how you want to try and change your workout every few weeks to keep your muscles confused and getting stronger.

Taking It Down A Notch

Yesterday I started a new, slightly lower-intensity program. I used my heart rate monitor and found out that I could reach 80% MHR on a level 10 program -- I had been using a level 13. So, I have decided to use a lower intensity on my cardio on weight training days. I did 4 exercise, 2 sets of super sets using Bench Press (3 x 8) and Bent Row (3 x 12) and Incline Bench Press (2 x 5) with Dumbbell Squats (2 x15). They were difficult but not to failure - followed by a core exercise routine based on Pilates (12-minute routine provided by SparksPeople). Today, I did my running and followed a plan from Men's Health that incorporated low-med-high intensity in one workout and that worked really well and I think I can do that twice a week and add on to this every other week. This workout is relatively short as I do body weight calisthenics - pull ups, push ups, Swiss Ball Leg Curl, Swiss Ball Reverse Crunch, and Sissy Squats. Hopefully, this type of workout will be adequate for my Strength Phase for the next 6 weeks.