On Friday I had stated that I was going to change the way I have been working out. Well I did make some changes and I feel that the change is for the better. The conditioning part of my program has changed from running on a treadmill to running on the track with kettle bell workout thrown into the mix. I feel that this style of workout will help simulate what I will be doing with the ToughMudder. I only have a month left to prepare for this event. I decided that I was going to train in rounds. I figure if I was able to do at least 13 rounds with the running and kettle bell workout continuously I would feel that I would be best prepared for the event. This week I have to complete 8 rounds next week 10 rounds third week 12 rounds. By the end of the month I should be able to complete 12 – 14 rounds without any problem. Coming in to workout on Monday I was unsure on how I would feel after New Years ( always have a designated driver ) but I actually had a great workout and now I am sore cause of it.
Aerobic Conditioning: 8 rounds 50 mins
1/2 mile run
10 Spider man push ups
10 alternating Kettle bell swings
10 Single arm Kettle bell bent over rows
10 Kettle bell Goblet Squats
Hump day I was feeling a little sluggish but I knew that I had to get a good workout in to set a tone for the rest of the week. I told myself to go as hard as I can today. It started with Aerobic work like a boss. Hoped on the treadmill and ran for 45 min interval run. 10.5 mph for work pace and 3.6 for resting pace. Felt pretty good afterwards so I decided to do some low level plyometrics to mix up my work out a little bit. I am slowly changing my workout to include more power work. I think it will help me with the obstacles that I have to do in the toughmudder coming up in February. Afterward I moved to my Stretching and mobility work to allow my body some rest before I hit the weights pretty hard. I wanted to see if I can make myself sore from lifting. It was something I haven’t felt in a while I am starting to switch up the exercises that I do to keep my body on its toes. So we will see how it goes.
Treadmill 45 mins
Work 10.5 mph 1 minute
Rest 3.6 mph 1 minute
Plyometrics 15 mins
Low box drills
Hop Matrix Stretching and Mobility 20 mins
Feeling pretty good as I walked into the gym today. There was a lot more people than usual. but it is getting ready to be that time of the year again with people and their new years resolution. There is a like a large influx of people that come with the New years resolution to get in better shape and lose the excess baggage. If that is your new years resolution then pursue it wholeheartedly. But usually that drive last maybe a month and a lot of people lose motivation and stop coming to the gym. One thing I have learned is that it takes a lot of effort to make changes to your body and you shouldn’t be discouraged if it doesn’t happen immediately. Just stick with the program and everything will be fine. Now my workout was mostly just aerobic work seeing as my Tuesday and Thursdays are my light workout days. Just some aerobic work and stretching to make sure everything is loose and limber nothing too difficult. Still trying to get used to the new speed increase may take me the rest of this week. I’ve also lost 5 more lbs this week so the workout and changes in my diet are working
Treadmill running 50 mins
Work pace 10.5 mph(1 min)
Rest pace 3.6 mph (1 min)
Tuesday was a light day consisting of shooting the basketball going through basketball drills some days I like to mix it up and not do the same thing day in and day out. So after playing a little basketball I went on to do some major stretching and foam rolling. It is very important to keep your muscles and tendons limber. Unfortunately I haven’t found and article supporting that being flexible decreases your chances of injury. but I am still early in my reading and research.
Basketball shooting drills 15 mins
Eliptical 20 mins
20 secs( work)
10 secs ( rest)
Stretching and Foam rolling 20 mins
Steam Room 10 mins
( break up mucus from the cold)
After a terrible weekend with a visit from the food poison fairy. So waking up this Monday I was not looking forward to this day. But you know what?! I man up and got through the day like a man is suppose to. No excuses just get the Job done. As the Rock says BootstoAsses. Any way I know that my body has not recovered from the awful barrage of food that I put into my body I knew that I wouldn’t be making any PRs today. I was still was able to trudge through the conditioning part of my workout to make sure my aerobic capacity is still there I ran for 60 mins in an interval pattern of 2 mins work and 1 min rest. I was able to get through the entire thing with a lot of mental toughness. Some days you just have to push through it .
Treadmill 60 mins
2 mins work( 8mph)
1 min rest( 3.5 – 5.5 mph)
Stretching and Mobility work 20 mins
Foam Roll hamstrings, calfs, quads, lower back, upper back,
Hip flexor, IT band
Motivation that is a word that I have heard in my career a lot. You can tell a person all the information in the world and give great examples you people who have applied these teachings and their lives have improved and yet these people will not change. I have found personally that I am spending more time and energy in finding ways to motivate them in to a new life style. With the people I am working with I know that good eating habits and exercise will benefit them greatly. That is a later topic. Now I will speak for myself I am a very internally motivated person I like to push myself and see how far I can go physically and mentally. When I accomplish a new goal I feel great that I was able to complete the challenge. Not everyone in life is not internally motivated. Some people are motivated by external rewards. External rewards can be recognition, money, women(or men) or some sort of material prize.
Now there are days where I don’t feel motivated. So what do I do to get me back on the ball again. Well some days I will reading a new article that talks about a new exercise or program and that will get me going again. I will sometimes go on youtube and watch aninspirational video, or a montage of people performing outstanding feats. When I see other people working hard to try to improve themselves it really lights a fire under me. I have been raised to be a very competitive person. So when I see someone working hard I know that I must work harder than them to prepare myself. I always pride myself on effort. If you ever saw me play my game wasn’t the nicest or flashest. I was a work horse he would duck his head down and do all I could to help me team win. Now for me it worked I was highly motivated to do those types of things. Every one is not going to motivated to do those things it is important to find out what motivates you in life and to use that to keep the fuel added to your own fire. The more you keep yourself motivated and working in the right direction the closer you will become to accomplishing your goals. Even after you’ve accomplish your goals you will still be motivated to master your craft and go far beyond your goal.
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
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.
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)
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
Aerobic work Treadmill 60 minutes
2 minutes (work)
1 minute( rest) Stretching and Mobility work