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!

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.

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.

Extra Glute and Hamstring Exercises

I mentioned that I am working on addressing the forward tilt of my pelvis; I added the following to the end of the circuit training for the week:

• Hip Raises
• Reverse Hip Raises
• Back Extensions
• Hip Adduction/Abduction

I plan to do more research on exercises and yoga poses that will help with the forward tilt.  Next up:  Metabolic Kettlebell training tomorrow.

Still Struggling with RSS

Although I have a Feedburner account through Google and Blogger provides RSS software, I still have trouble understanding how to use it to my advantage.  I can see how the normal posts appear on a RSS newsreader but my embedded podcasts will not play on that format.  I realize now that I show be using the enclosure links.  That way my podcasts will feed on their own (I think).  So, I will attempt to do a test podcast this weekend and use the enclosure link function and then check my Feedburner account.  My technical goal for next week is to go through the Feedburner site and complete the set-up for my blog.  In an effort to change over from my website to my blog, I removed my LiveSpaces site and linked my Blogger site instead.  I realize by linking to my blog I don't get the benefit of "changing" content but I am planning on terminating my Microsoft account when it comes up for renewal in January 2011.  By that time, I will have changed over all my marketing efforts to the Blogger address.  If anyone has any suggestions, please feel free to comment.

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.

Transitioning To Windows Live Spaces

Over the next month, I will be designing a new blog in Windows Live Spaces. Although my website connects to this blog--the search engines only see the frame, not the content. So, the advantage of having a blog (changing content) is lost when I embed this blog into my Windows website. I am working on replicating the same feel as I have on Blogger but we will see if that works. I will leave this blog up with a re-direct to the new blog. Hopefully, this won't inconvenience the small (I can count them probably on one hand) audience I have.

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.

Freedom to be Fit

It's time to make your choice to be free from chronic illness (diabetes, high cholesterol, hypertension, etc.), obesity, poor sleep, and anything else that ails you. The Fourth of July symbolizes independence and freedom -- both are necessary to reach your fitness goals. Assert your independence; don't follow the culture of fast food and a sedentary lifestyle but embrace a perspective of do-it-yourself and increased activity. You know what it takes to get fit and are free to make the choice to do so. No one is going to do it for you--the founding father's knew that and took the challenge to create a better world and you can too. The resources available to you (both free and paid) are so enormous, that your success is almost guaranteed if you make a commitment and remain consistent. If you have questions or need help with determining your fitness direction, leave a comment. I can provide a free 30-minute phone consultation to help get your started.

Strength Tip # 4 Lift Three Days a Week

As I have gotten older and tried many different workouts, it still seems that 3 strength training sessions a week promote the most results. This doesn't mean strength training once or twice a week isn't enough (research shows it is enough for maintenance) but if you are trying to meet fitness goals, you can't get away from 3 sessions a week. So, I have become creative and even if I do a full body workout 3 days a week, I will rotate exercises or alternate intensity, otherwise I can't recovery enough to get the full benefits of the 3 days. Since I am usually trying to reach a cardio goal as well, rotating through intensities for both workouts and synchronizing them to work together for best results. Because I do tend to work hard, I need to be more aware of my hydration, nutrition, and sleep. I recently found out my pulse is pretty low (my cardio is working) but my blood pressure is up. Now, I need to focus on nutrition these next 2 weeks as my workouts will be taking a back seat in my schedule. I will be going online to check out diets to lower both cholesterol and high blood pressure.

Cardio Tip #9 Measure Something Other Than Time

Because we are all some time focused, our cardiovascular exercise tends to be time-based. 20, 30, 45, or 60-minute time frames are all common. You may want to consider using either the mileage or calories burned measurements on your cardio machines for a change of pace. Rather than doing the bike for 30-minutes, cycle for 15 miles. Rather than doing the stairmaster for 20 minutes, climb 100 floors. Or, rather than doing the elliptical for 45 minutes, burn 500 calories (just remember the counters are notoriously inaccurate). Again, another way of making cardio sessions different. If none of those work for you--try doing your cardio for a certain number of songs on your normal play list--you've got the idea, try something other than time.

Make Your Training Journal Work for You

By keeping a log of your workouts you can track your progress, see improvement, and determine what works for you. Most training journals include exercise, number of repetitions, number of sets, weight lifted and such. But you may want to consider these other components:

• time your workout started and stopped
• time spent doing physical activity unrelated to your structured exercise
• average heart rate attained
• energy levels before, during and after your workout
• quality and quantity of sleep
• emotions preceding and following your workout

Whether you use the items above is up to you; you should determine what makes sense for your goals so you can follow, change, and systematically chart your progress.

One of the Most Important Training Tools

Keeping track of your training is probably the single most important action you can do to make progress. As mentioned in my weekly reviews, the way I tweak my workouts or determine if they are adequate is by going through my workout log. I purchased a small weekly planner from the local dollar store that fits in the side panel of my workout bag. Instead of putting in my activities for the day, I just put in my workouts. Since starting my 2009 goal work, I have found out a number of important items:

1) I can't do back-to-back hard strength training workouts and hard cardio interval training.
2) 2 strength-training sessions per week are adequate for me and allow me the necessary time to recover; if I move to a much lighter strength-training session I may be able to go back to 3/week.
3) I need at least 2 days of light cardio since the other 4 days are pretty tough.
4) My level of physical activity (not structured exercise) is low and needs to be increased.
5) Yoga seems to be the best option for me to incorporate balance, posture, and focused stretching to my routine.
6) If I don't get a workout in at the beginning of the day, the likelihood of getting in a workout diminishes.

Take time to log in your workouts this week and reflect on what worked and what didn't and see if you don't make better progress over the long-run.

Cardio Tip #2 - Shake Up Your Playlist

If you are still listening to the same play list from months ago, it may be time to change it up. Additionally, you may need music that has different beats per minute. If you are finding it hard to find new music or it is too costly to download new play lists, check out Motion Trax. You can download a free (that's right!) 60 minute podcast that plays in a continual loop (somewhere between 140 to 180 beats per minute) and are refreshed every two weeks. You can subscribe and download a new play just about the time you are getting bored -- what a great idea. The beats per minute are for fairly high intensity workouts so you may have to resort to other means of getting lower bpm music--good luck!

Wednesday Strength Sessions

To continue with my strength training program, Wednesday will be a pushing movement day and will consist of the following exercises:

1. Upper body vertical push: Shoulder Press
2. Upper body horizontal push: Push-Ups
3. Additional upper body push: Dips
4. Lower body push: Squats
5. Lower body push: Step-Ups
6. Lower body push: Lunges
7. Arm Push: Triceps Extension

Again, I will use volume to measure progress from week to week.

Putting Together a Strength Training Program

My strength training program will consist of a 3 day cycle. Mondays will be pulling movements, Wednesdays will be pushing movements, and Fridays will be combination movements. Although I have specified M-W-F, it can be any days of the week as long as I get 3 days in with 1 day off in between for recovery. I like exercises that imitate movements I would normally do, so I usually work with free weights or my own body weight but many of these can be done on machines. For Mondays, I am doing pulling movements (both upper and lower body) and I like to work different plans (vertical and horizontal). Since I work arms with both pushes and pulls I only add one arm exercise to the group for biceps. Here are the exercises I plan to do:

1. Upper body vertical pull: Pull-ups
2. Upper body horizontal pull: Bent Rows
3. Stabilizing upper body pull: Back Extensions
4. Lower body pull: Romanian Dead Lift
5. Lower body pull: Dead Lift
6. Stabilizing lower body pull: Bridge
7. Arm pull: Preacher Curls (I prefer these because of my shoulders)

Because I have different strengths for each of these areas (my lower body is much stronger), I do different sets and/or repetitions. Since I am building for strength and endurance initially and working out weight loss later, I am going to try and do up to 12 repetitions for 3 sets with the goal of making the last set hard to finish (not to failure). This may change from workout to workout but the objective is to make improvement each week. In later posts, I will discuss how to measure improvement from session to session but I use volume (sets x repetitions x weight) so we will use this to monitor progress in future posts.

Think Out of the Box

Although I focus on cardio equipment and activities that I can do in the gym or at home. There are a variety of activities to choose from--only your imagination keeps you limited. You may also be surprised at the number of activities you already do that can be incorporated into your workout routine. Check out the following site to get valuable information on activities and how to make use of them in your daily life.

Cardio for Beginners

From my previous post you can guess I have been doing workouts for a long time but not everyone is at this stage. So for those of you who are just starting out on an aerobic program you can start with just about any type of activity and any amount of time. If you are a self-starter it will help to understand how and why you may want to monitor your heart rate. Try reading the information on Polar USA. It is extremely informative and easy to understand. If on the other hand, you need some guidance, I would suggest starting with the American Heart Association's Just Move (for women) or Cardio for Beginner's (for men) site. Additionally, there are numerous resources in your local library to refer, both books and dvd. Don't worry if you don't have a heart monitor, you can use Rate of Perceived Exertion (RPE). If you are a beginner, start off lower down the scale and of course, you should consult your physician before starting any training program.