Thursday I couldn’t workout as long as I would have liked but I was still able to get some work done. Thursday was Hill climb day Treadmill was set to an elevation of 10% and set at a speed or 7.5 – 8.5 mph 1 min of work and 1 min of rest. Total time on the treadmill 20 minutes followed by a abdominal circuit involving the cables. A very short day but still was able to accomplish a lot
Hill Climb 10% incline 20 mins
Work (7.5 – 8.5 mph) 1 min
Rest ( 2.5 – 3 mph) 1 min
Lunge to twist with cable 2 x 15 each side
Wood Chops( High to low) 2 x 15 each side
Partial SL Cable dead lift 2 x 15 each side
Push – Pull anti rotation 2 x 15 each side
Foam roll 10 Rolls(minimum) each body part
Mobility work Ankles, Hip, Shoulders, Thoracic Spine
This video will show case all the exercises in the Ab circuit make sure to pay attention
Wednesday I was probably having one of the greatest days of my life where everything going great. I came to the gym with high spirits and a thirst to push some serious weight. Wednesday being my long distance day I was on the treadmill for an hour running at a 2 min to 1 work ratio ( 2 mins 7.5 – 8 mph, resting 1 min at 3.5-4 mph) I completed the run and felt very good no aches or pains in my ankles knees or hips. I felt that I kept good running form for the run. by next week I am going to lower my rest time from 1 min to 45 seconds( or increase work time from 2 minutes to 3 mins and it will be the same ratio). Lifting today was a similar formula to Mon workout. I picked two exercises in a push pull combination and super set(combo set) the two exercises. Overall I felt that the workout was very good I was exhausted afterwards but I felt like I accomplished a lot.
Treadmill running 60 mins
Work( 2mins @ 7.5 – 8 mph)
Rest ( 1 min @ 3.5 – 4 mph)
Stretching and Mobility 20 mins
Foam roll( legs and back)
Stretching whole body
(hips, ankle, knee, shoulder, back)
Resistance Exercises 40 mins
Continuous Front Squat 4×10
Single leg Cable pull Dead lift with Row 4×10 ea
Dumbbell bench press on Stability ball 4×10
Pull up( over hand grip) 4×8
Kneeling Cable rotations 4×10 ea
Landmine without rotation 4×4 going back and forth is one rep
Total Time 2 hours( a long day)
Tuesday and Thursday are my days for plyometrics and strength building. The cardiovascular exercises won’t be as long. 1 reason is to allow my hips knees and ankle recover from long distance. I am a pretty big dude 6’5” 269 lbs (currently cutting my weight to 235) Second reason is doing the same routine everyday will get boring and I will lose interest and don’t want to stick to the program. Conditioning for today consisted of running hills. I got on the treadmill and raised the elevation to 10 degrees incline. If you haven’t run with an Elevation then prepare yourself mentally. My running speed was 8mph(7:30 mile pace) and for my rest 3 mph(20 mile pace). I ran for a 1 min and rested for 1 min for a total of 15 sprints. (30 mins in duration) Afterwards my hips, and hips were on fire. Elevations causes you to raise your leg higher for each step causing you to contract your hips flexors longer than usual. The incline also causes greater activation of quadriceps and calfs and Glute muscles when running on an incline. A study done by Swanson, Stephens, and Caldwell in the journal of Medicine & Science in Sports & Exercise(2000) Also reported these findings as well. So if you want to to get a good burn in your legs try to throw in some hill running into your program. The rest of the day consisted of Mobility and Stretching, Med ball tosses all different angles, and Agility ladder.
Hill running(10%) 30 mins
1 min( work at 8mph)
1 min( rest at 3 mph)
Mobility and Stretching 15 mins
Medicine Ball Tosses
Side tosses 2 x 10(each side)
back tosses 2 x 20(alternating)
Kneeling tosses 2 x 10( each side)
Agility Ladder 15 mins
Total Time 1 hour 45 mins (including breaks)
Monday beginning of a new week the first day to making yourself better. Every week I try to increase the intensity or the amount I work out so that I can have a linear progression and allow my body time to adjust and improve with the workout. Last Monday I ran for 50-55 mins and covered rough 5.5 miles. My goal for this week was to cover 6 miles in at least 60 mins. Even though I have the aerobic capacity to do more your muscles, bone, tendons, and ligaments do not adapt at the same rate. It is always best that you don’t increase your workout too much at a time. A 10% increase is more than enough to provide new stimulus to further adaptation with body. My aerobic work consisted of interval of 2 minutes hard with a 1 minute rest. That equated to 40 minutes running and 20 minutes of rest. For the lifting segment I decided to do a push pull super set with several different exercises two exercises at a time
Treadmill 60 minutes
2 minutes (work)
1 minute( rest)
Stretching and Mobility work
Single Leg dead lift with Row ( cable machine) 3 x 8 (each leg)
Standing Lunges on Bosu ball 3 x 10 (each leg)
Dumbbell Alternating Bench press 3 x 10(each arm)
Inverted Rows 3 x 10
Chins up (underhand grip) 3 x 8
one arm Jammers 3 x 10(each arm)
Lying “Y- handcuffs” 3 x 10
Russian twists 3 x 30( 12lb med ball)
Straight leg Sit ups 3 x 15
Shoulder Y with band 3 x 10
This Friday since it was the last day of the week my goal was to burn myself out knowing that I would have a day to recover. I usually try to do a work out that incorporates the entire body knowing that I have a day of rest to follow. I began with my aerobic work which was given to me by a friend before it is a pyramid conditioning program that is 33 mins long it starts 5 min warm up followed by a 4 min sprint , 3 min sprint, 2 min sprint, 1 min the back up to 4 mins again. after each sprint you get a 1 min break to recover then you start the next sprint as you go down in time you want to increase the intensity. That can be done either by increasing the speed or by increasing the elevation if you are on a treadmill. It is a great conditioning exercise and I recommend it highly.
Pyramid conditioning 33 mins
Kettlebell circuit 3 rounds
one arm swings 1 min
one arm clean and Jerk 1 min
Burpees 1 min
Goblet squats 1 min
Straight leg sit-ups 1 min
Rest 3 min
Stretching and mobility 15 mins
Total time 1 hour and 15 min workout
Tuesday and Thursday are my sprint/Plyometric/agility days where my concentrations are to improve my speed, agility, and power. I am not too concern with covering distance on my Aerobic work. I try to use an Interval run to condition myself for sprinting and burn a lot of calories in the process. I ran for 30 mins with a 1-to- 1 Interval. I ran this on a treadmill set to 3% elevation. For 1 minute I would sprint at 10 mph and stop and rest for a 1 minute walking at 3.5mph. I would continue this pattern until I reach my goal of 30 minutes or 15 sprints. It is a very simply exercise that will definitely help raise your endurance.
Interval Sprints 30 mins
Dynamic Stretching 15 mins
Agility Ladder 20 mins
Agility Drills 10 mins
Cycle cool down 5 mins
Total workout time 1 hour 20 mins
This is my own personal workout I am currently training myself for a 11 miles Mud Run which will take place in February
Today was distance running I am not a very strong endurance runner so at least twice a week I am working on increasing my aerobic capacity. I also added a Kettle bell circuit to work on my muscular endurance. I usually don’t like to do a lot of steady state aerobic work but for now I need to condition my body to be able to moving for a long periods of time The current research states that if you want to build VO2 max interval training is better than steady state aerobic work. Athletes for the most part prefer interval training it keeps the person occupied it gives a lot of change rather than a keeping a single pace. The main focus was to mentally train myself that I can run a long distance without stopping.
5.5 miles at 8-9 min mile pace
15-20 minutes Stretching and mobility work to keep myself as flexible as possible
3 rounds of Kettle bell circuit
Kettle bell one arm swings(alternating arms) 1 min
Kettle bell one arm Clean and Press( alternating) 1 min
Renegade rows one arm( 10 reps then switch) 1 min
Goblet front squats with Kettle bell 1 min
Complete all the exercises and Rest for 2-3 mins
Afterwards finish with Cycling for 10 mins
This workout took me about 1 hour 45 mins
This is my first post my name is Desmond Smith I am Health Fitness Specialist I love everything about health and Fitness and I want to share my passion for Health and Fitness with everyone else I was a former basketball player I played for the Panama National team and I played for the Reno Big Horns in the NBA Development League. This Blog is here to help those get new information about new trends in the Health and Fitness industry.
Welcome to WordPress.com. After you read this, you should delete and write your own post, with a new title above. Or hit Add New on the left (of the admin dashboard) to start a fresh post.
Here are some suggestions for your first post.
- You can find new ideas for what to blog about by reading the Daily Post.
- Add PressThis to your browser. It creates a new blog post for you about any interesting page you read on the web.
- Make some changes to this page, and then hit preview on the right. You can always preview any post or edit it before you share it to the world.