Monthly Archives: July 2012

Week in review

I rarely do this (Actually, I don’t think I’ve done it at all) but I thought it might be fun to post my week of workouts. I’ve talked about programming & cycling & given a little bit of insight into the madness that makes up a lot of my philosophy, but I feel like a week’s worth of workouts will do the talking for me. I am also trying to avoid indulging in the pre-Olympic blog posts, since Steph did a killer job and everything I say will just be redundant. So after you read this you can head on over there & check it out.

Currently, as I’ve mentioned in earlier posts, my goals are very conditioning based, with an emphasis on outdoor training. I’ve really just been in the mood to sprint, run, jump and sweat and I have lost a lot of motivation to lift super heavy (blasphemous, I know). I still weight train 2-3x a week, however, and by no means do I take it easy – I’m just not maxing out on any lifts currently. You’ll notice, however, that all the things I know and love (including Olympic lifts and the squat & deadlift variations) are all alive and well. So without further ado, here’s my week in review. (If this blogging thing doesn’t work out, I guess I’ll try poetry)

Saturday

Who wouldn’t want to work out here?

**Yes, that is a real combination of pictures from the park I took a few days ago – so you can understand why I’m extra motivated to be outside these days.

Dynamic warm up: walking lunges w/ glute stretch, reverse lunges with hamstring stretch, inchworms, spidermans, frankensteins, lateral lunge heel grabs, high knees, butt kicks, 10 yard sprints @ 50%, 75%, 100%, 100%

Squat jumps 3×8, Broad jumps x4, Lateral skater jumps 3×5 each way

50 yd sprints x 10 – all out effort, with a walk back to start as recovery

Full field sprints (~100 yds) – x5, with walk back

TRX OH Squat 3×8

Inverted rows 50 / Push ups 50

Total time: ~45 minutes

Monday

I used the little gym at the apartment, which was more than adequate when I got creative ūüėČ – thinking about doing a series of posts on that at a later time

 

Mobility: Glute mobs / Adductor mobs / Hip flexor stretch /Supine Hamstring kicks x3

3 pt extension/rotation / Spidermans / Yoga push ups x3

 

MB pullover sit up to stand (8lb med ball) 3×5 s/s Lateral cable squat 3×5 both sides

OH DB Kneel to stand hip drill 3×5 per side

Neutral grip chin ups 3×6

Split squat (front loaded) 3×8

Standing lat pulldown 3×8 s/s Alt shoulder press 3×8

Row machine 2×10

Total time: ~30 minutes

 

Wednesday

Back at the park

Same dynamic routine as Saturday – i really love it & it works for me, so I rarely change it

Shuttle runs (~25 yds) x3 per side, 6 total

Agility run (I used trees as markers and made a total of 6 cuts per rep) x4

Tree suicides (These would normally be called cone suicides but I use trees, haha). There are 4-5 trees, and it takes ~15-20 seconds, depending on distance. I used a 1:1 work rest ratio and went 6 times. By around rep 4, the sprints are slow and your glutes are burning.

Cool down

Total time: ~25 minutes

 

Friday

Back at the gym – similar workout with a few differences

Glute mobs / Adductor mobs / Hip flexor stretch /Supine hamstring kicks

3 pt extension/rotation / Spidermans /Yoga push ups

 

MB sit up to stand 3×5

DB Power shrug 3×5

 

DB push press s/s Lat pullovers

DB deadlift s/s machine rows 3×8 / 8

Lateral cable squats s/s Skater jumps 3×5 per side (both)

Asym. rev lunge s/s DB rows (5 per side / 8 per side)

Glute ham raise 2×7

Chin ups AMAP + 3×8 ecc

Total time ~ 35 minutes

 

A few things that probably jump out: I never spend more than an hour doing anything, particularly because I rarely let myself rest during these workouts. It is simply not necessary / not part of my goal at this time. I also give myself days off between workouts, particularly after sprints because of my hamstrings. I’ve also noticed I have more energy and less soreness, which is fantastic. I know a lot of people subscribe to the school of thought where if you’re not sore, you’re not working hard enough, but that is simply not true. Sure, there will be soreness when you change the stimulus and sometimes a lack of soreness can be an indication of a plateau, but it is NOT the be -all-end-all of a good workout. I just go by what my body is telling me, and it seems to be doing well.

Hope this provided a little bit of insight. Anyone checking out the opening ceremonies tonight? We’ve got some former Hurricanes reppin the USA so I’m excited ūüôā

 

Moving Top 10

The past few weeks I’ve been preparing to move/moving out of my apartment. For anyone that’s ever moved before – whether its big or small – you know that a mission this really is. BUT fortunately, despite my aching shoulders and poor attitude, it gave me the perfect idea for a blog post. Every box I lifted, every load I carried and every awkward trash bag I tossed made me thankful for the type of training I do on a regular basis. So here are my top 10 moving-related exercises that made this whole thing possible!

1. Deadlift – This pretty much goes without saying, but the number of boxes that were deadlifted and put on trucks, in cars, or in dumpsters this past week made me thankful for every variation of this exercise and the good technique that comes with it. If you don’t deadlift – start. Even if its not heavy, just having the proper technique saves your back a ton in the long run when you have to do something epic, like move your life

2. Cleans & Clean/Overhead Press combinations – Since I’m a staggering 5’3″, the amount of lifting overhead I do in real life is probably more than the average person. Reaching to put things on shelves, for instance, turns into a Herculean effort. Most of the time, the momentum from a good clean & press helps me get the job done – but only because my CNS is used to that movement pattern.

3. Front squats РI included this for a few reasons Рmainly the stability gained from the front squat, but also because of the rack position.  Being able to hold that position is vital to holding really awkward boxes/loads and putting them on shelves or in cars (aka: in front of you). Front loaded split squats would also be appropriate to include here.

4. Farmers walks – This is another no-brainer. Holding a lot of things in both hands and power walking to the nearest place to drop it has become an Olympic sport for me. I recently added it to my training but I tend to do this on a regular basis with groceries, books, or anything else. Very useful & also helps with your grip.

5. Asymmetrical ANYTHING*** – This is triple starred because OH MY GOD. Even the most innocent looking box will shift and cause complete mayhem (trust me), so being able to stabilize is the most important thing ever. Also, there are a lot of times where something will end up on your shoulder, and another thing in your hand, and you have to walk (and/or probably squat down and pick something else up, because…of course) and being able to balance it all makes you a Gladiator. Asymmetrically loaded step ups, lunges, split squats, farmers walks, etc – they are lifelines.

6. Lateral movement – Being able to stabilize in the frontal plane is also valuable because there are a lot of times, particularly when things get cluttered, that you have to side-step & shimmy around with huge boxes still in your hand. Lateral squats, lunges, step ups, etc – also helps to fight muscle imbalances.

7. Pulls/Presses – These are standard, but very useful, particularly compound movements like overhead presses, push ups, push presses, pull ups, inverted rows, etc. Just being able to activate all those muscles in synchronicity helps avoid a lot of problems & makes you mighty

8. Grip training – This is sort of a by-product of Olympic lifting & pull up variations that you might include in your training, but grip is super important when trying to move awkward things. Being able to carry things when there aren’t convenient little handles is a skill in and of itself, so give yourself a fighting chance and work your grip.

9. STAIRS – loaded, unloaded, walking, running, lateral, backward, whatever – You will encounter stairs. Lots of stairs.

10. Conditioning in general – This is kind of a cop out, but if you’re in generally good shape, you’re still going to be sore as hell after moving. Do yourself a favor and sprint a little.

Anyone have some exercises they would add to the list or fun moving stories for me? Comment!!