Tuesday Workout December 13, 2011


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.

Conditioning  
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)

Plyometrics
Agility Ladder                                                                      15 mins

 Total Time                                                                    1 hour 45 mins (including breaks)

Wednesday Workout December 7, 2011


Wednesday Workout
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