Plan:
-Core Performance Endurance Book - Basic Program replacing their strength training stuff with my own.
-Running Template from James Evans 2-3 times per week
-Strength days will be what I have been doing.
-Pullups+dips are following what Robb did with his fighter in the PM - 3-5 sets of 2-3 reps, first 2 weeks will be unweighted. 2x/week
-OHS's according to what Peter and I had discussed earlier
-Sprints - on the strength day perhaps a set of 25m-100m sprints totaling no more than 400m in total distance.
Goal:
-Get my running up to speed while still having fun in the gym.
-Increase pullup/dip ability
My made up template is to be as follows:
Odd weeks
Day 1 - off
Day 2 - CP Power + Run
Day 3 - Dips, pullups and OHS's + Regeneration
Day 4 - My own strength program as I've been doing + sprints
Day 5 - dips, pullups + regeneration
Day 6 - Power + Run
Day 7 - Regeneration + Run??
Even Weeks
Day 1 - off
Day 2 - OHS's + My own strength program as I've been doing + sprints
Day 3 - Dips, pullups + Regeneration
Day 4 - Power + Run
Day 5 - dips, pullups + regeneration
Day 6 - OHS's + My own strength Program
Day 7 - Regeneration + Run
Most of the moves are easy and progression will follow rapidly.
This might be too much, I'll tailor it after I try it out. I need to make sure I get my stretching and stuff in and stop skipping out.
Tuesday, May 15, 2007
May 14, 2007
May 14, 2007
CPMP - 1 set of 4 reps - 2:42/7 min
Quadruped posterior Rocking
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
CP Prehab- 2 sets of 6 reps - 5/10 min
Pillar bridge front - 18 second hold
Pillar bridge lateral - 18 second hold
Glute bridge marching
Standing y's
CP Elasticity - 2 sets of 3 -6/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
Run 2 - 1 min on, 1 min off, 30 minutes. - Total distance 4.87 km ~= 3.03 miles
Foam Rolling - 30 minutes all lower body
Notes:
-All moves derived from Core Performance Endurance, I'm going to somewhat follow the template outlined in the book following the basic program for all movement prep, prehab, elasticity and regeneration(w/ no runs).
-MP, Prehab, Elasticity - Move up to Level 1, B next time
-Run #2 - This was harder than I thought it would be, the suck factor became apparent 1/3 of the way through. I was able to keep my 400m pace(3:30/km) for the first few intervals but by the end I had slowed down to ~4:15/km. I was surprised that the 30 minutes actually flew by.
CPMP - 1 set of 4 reps - 2:42/7 min
Quadruped posterior Rocking
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
CP Prehab- 2 sets of 6 reps - 5/10 min
Pillar bridge front - 18 second hold
Pillar bridge lateral - 18 second hold
Glute bridge marching
Standing y's
CP Elasticity - 2 sets of 3 -6/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
Run 2 - 1 min on, 1 min off, 30 minutes. - Total distance 4.87 km ~= 3.03 miles
Foam Rolling - 30 minutes all lower body
Notes:
-All moves derived from Core Performance Endurance, I'm going to somewhat follow the template outlined in the book following the basic program for all movement prep, prehab, elasticity and regeneration(w/ no runs).
-MP, Prehab, Elasticity - Move up to Level 1, B next time
-Run #2 - This was harder than I thought it would be, the suck factor became apparent 1/3 of the way through. I was able to keep my 400m pace(3:30/km) for the first few intervals but by the end I had slowed down to ~4:15/km. I was surprised that the 30 minutes actually flew by.
May 13, 2007
May 13, 2007
Rest - 60 minute massage - My wife was so appreciative of all the Mothers day stuff she ended up giving me a massage! It pays to bust your hump around the house I guess!
May 12, 2007
Rest - Supposed to go running with one of my team members but my allergies were kicking my butt so I took some medicine and called him to cancel.
Rest - 60 minute massage - My wife was so appreciative of all the Mothers day stuff she ended up giving me a massage! It pays to bust your hump around the house I guess!
May 12, 2007
Rest - Supposed to go running with one of my team members but my allergies were kicking my butt so I took some medicine and called him to cancel.
May 11, 2007
May 11, 2007
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 3 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
Power snatch + OHS - 45 x 5, 45 x 5, 95 x 4, 130 x 3, 130 x 3, 130 x 3
Metcon EDT style - 5 rounds - 45 seconds rest after each round
snatch grip deadlift - 95 x 6
chin up - 6
single leg squat to bench - L/R - 6
1-arm standing db overhead press - 40 x 6
Total time: 14:26
external db rotation - 15 x 12, 15 x 12, 15 x 12
Half Kneeling Chops - 30 x 12, 30 x 12, 30 x 12
Notes:
-PS+OHS - 130 felt a bit wobbly on power snatching it up but once I stabilized the overhead squat portion felt good.
-EDT circuit- This felt pretty good, was aiming for a total of 30 reps, and increased the reps/round by one.
-Half Kneeling Chops - Still not done correctly upon reviewing the video online, need to really get these down better.
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 3 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
Power snatch + OHS - 45 x 5, 45 x 5, 95 x 4, 130 x 3, 130 x 3, 130 x 3
Metcon EDT style - 5 rounds - 45 seconds rest after each round
snatch grip deadlift - 95 x 6
chin up - 6
single leg squat to bench - L/R - 6
1-arm standing db overhead press - 40 x 6
Total time: 14:26
external db rotation - 15 x 12, 15 x 12, 15 x 12
Half Kneeling Chops - 30 x 12, 30 x 12, 30 x 12
Notes:
-PS+OHS - 130 felt a bit wobbly on power snatching it up but once I stabilized the overhead squat portion felt good.
-EDT circuit- This felt pretty good, was aiming for a total of 30 reps, and increased the reps/round by one.
-Half Kneeling Chops - Still not done correctly upon reviewing the video online, need to really get these down better.
Wednesday, May 09, 2007
May 8, 2007
May 8, 2007
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 3 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
scap pushup - 15, 15
OHS - 45 x 5, 45 x 5, 95 x 4, 125 x 3, 125 x 3, 125 x 3
Sotts Press - 45 x 5
Front squat from the bottom - 175 x 5, 175 x 5, 175 x 5, 175 x 5, 175 x 5
(Superset with full rest - 90 seconds)
Inverted row w/ feet on bench - BW x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5
1 leg Straight leg DL - 30 x 8, 30 x 8, 30 x 10
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 70 x 10, 70 x 10, 70 x 10
Barbell curl - 85 x 6, 85 x 6, 85 x 5
(superset with full rest - 60 seconds)
Reverse Crunch on Incline - 15, 15, 15
Foot mobility drills
400m run - to calibrate Ipod+nike thing
400 m walk - to calibrate Ipod+nike thing
Run #1 - 15 minutes - Distance 2.9 km's ~1.8 miles
Notes:
-OHS - 125 felt good
-FS from the bottom - 175 felt good, so next week I'll move up 5#'s.
-1 Leg SLDL - Stick with 30#'s
-Incline press - 70#'s was hard but doable, I'll try 75#'s next week
-Run - I managed to keep my speed low enough that I completed all 15 minutes without stopping except for the stoplights but I kept my feet moving. Used my new ipod+ thing which was kind of cool as it's a pedometer attachment to the ipod, it calculates pace and it has voice telling you how far you've gone or how much time you have left. PRetty neat.
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 3 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
scap pushup - 15, 15
OHS - 45 x 5, 45 x 5, 95 x 4, 125 x 3, 125 x 3, 125 x 3
Sotts Press - 45 x 5
Front squat from the bottom - 175 x 5, 175 x 5, 175 x 5, 175 x 5, 175 x 5
(Superset with full rest - 90 seconds)
Inverted row w/ feet on bench - BW x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5
1 leg Straight leg DL - 30 x 8, 30 x 8, 30 x 10
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 70 x 10, 70 x 10, 70 x 10
Barbell curl - 85 x 6, 85 x 6, 85 x 5
(superset with full rest - 60 seconds)
Reverse Crunch on Incline - 15, 15, 15
Foot mobility drills
400m run - to calibrate Ipod+nike thing
400 m walk - to calibrate Ipod+nike thing
Run #1 - 15 minutes - Distance 2.9 km's ~1.8 miles
Notes:
-OHS - 125 felt good
-FS from the bottom - 175 felt good, so next week I'll move up 5#'s.
-1 Leg SLDL - Stick with 30#'s
-Incline press - 70#'s was hard but doable, I'll try 75#'s next week
-Run - I managed to keep my speed low enough that I completed all 15 minutes without stopping except for the stoplights but I kept my feet moving. Used my new ipod+ thing which was kind of cool as it's a pedometer attachment to the ipod, it calculates pace and it has voice telling you how far you've gone or how much time you have left. PRetty neat.
Wednesday, May 02, 2007
May 2, 2007
May 2, 2007
Core Performance Movement Prep:
Hip abduction quadruped - 6 L/R
YTWL on bench - 5 x 8 for all 4 movements
quadruped posterior rocking - 8
Adduction sidelying - 8 L/R
Reach Roll - 8
X band walk - 8 L/R
Core Performance Movement Prep:
Hip crossover - knees bent - 6 L/R
Glute bridge - 10 L/R
Rotational fallout - 6 L/R
knee hug - 6 L/R
backward lunge - 6 L/R
knee hug lunge elbow to instep - 3 L/R
leg cradle - 6 L/R
inverted hamstring - 6 L/R
lateral squat - 6 L/R
Walked over to the track and did the following:
25m sprints - 4 sprints with 1 minute rests
400m sprints - 1:29 w/ 2x rest, 1:32 w/ 3x rest, 1:37
VMO band extension - 12 L/R, 12 L/R
behind the neck band pulldowns - 8, 12
Notes:
-New CP exercises - For something a little different, some felt great/odd, really taxing my balance at times.
-25m's - These felt fine.
-400m's - These felt crappy! 1:29 I think is a PR for me but even with a rest ratio of 2-3x my time still creeped up.
-Running - I really want to get started on the program James wrote up for me but I keep getting so discouraged whenever I go out and am unable to complete 15 minutes straight. I feel like I'm just unable to govern my pace when I'm running on the road, I'm possibly going to invest into a pedometer or something to kind of give me a gneral idea of how fast I am going.
Core Performance Movement Prep:
Hip abduction quadruped - 6 L/R
YTWL on bench - 5 x 8 for all 4 movements
quadruped posterior rocking - 8
Adduction sidelying - 8 L/R
Reach Roll - 8
X band walk - 8 L/R
Core Performance Movement Prep:
Hip crossover - knees bent - 6 L/R
Glute bridge - 10 L/R
Rotational fallout - 6 L/R
knee hug - 6 L/R
backward lunge - 6 L/R
knee hug lunge elbow to instep - 3 L/R
leg cradle - 6 L/R
inverted hamstring - 6 L/R
lateral squat - 6 L/R
Walked over to the track and did the following:
25m sprints - 4 sprints with 1 minute rests
400m sprints - 1:29 w/ 2x rest, 1:32 w/ 3x rest, 1:37
VMO band extension - 12 L/R, 12 L/R
behind the neck band pulldowns - 8, 12
Notes:
-New CP exercises - For something a little different, some felt great/odd, really taxing my balance at times.
-25m's - These felt fine.
-400m's - These felt crappy! 1:29 I think is a PR for me but even with a rest ratio of 2-3x my time still creeped up.
-Running - I really want to get started on the program James wrote up for me but I keep getting so discouraged whenever I go out and am unable to complete 15 minutes straight. I feel like I'm just unable to govern my pace when I'm running on the road, I'm possibly going to invest into a pedometer or something to kind of give me a gneral idea of how fast I am going.
Tuesday, May 01, 2007
May 1, 2007
May 1, 2007
Row @ 6 - 500m 2:02
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 6 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
walking quad same - 3 L/R
scap pushup - 15
wall slide - 10
OHS - 45 x 5, 45 x 5, 95 x 4, 120 x 3, 120 x 3, 120 x 3
sotts press - 45 x 5
Metcon EDT style - 6 rounds - 45 seconds rest after each round
pullup - neutral grip - 5, 5, 5, 5, 5, 5
single leg squat to bench - L/R - 5, 5, 5, 5, 5, 5
standing db overhead press - 40 x 5, 5, 5, 5, 5, 5
snatch grip deadlift - 95 x 5, 5, 5, 5, 5, 5
external db rotation - 10 x 10, 12.5 x 10, 12.5 x 10
Half Kneeling Chops - 50 x 10, 30 x 10
Run outside - run/walk - 2:36/1:00, 1:00/1:24, 1:00/1:00, 1:00/1:00, 0:30/1:00, 0:30/2:00, 0:45/0:45, 0:43
Total time: 16:14
Notes:
-It was great to get a workout in, no distractions just me and the gym.
-New CP exercises - For something a little different, some felt great/odd
-OHS - 120 didn't feel too great but was doable
-EDT circuit- This felt pretty good, was aiming for a total of 40 reps, but the pullups in the 6th round were broken.
-Half Kneeling Chops - 50 was too heavy, 30 was just right.
-Run - This was rough, it was supposed to be a 15-20 minute easy run but I got a stitch after the first run and I kept it low to try to get the stitch to go away.
Row @ 6 - 500m 2:02
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 6 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R
walking quad same - 3 L/R
scap pushup - 15
wall slide - 10
OHS - 45 x 5, 45 x 5, 95 x 4, 120 x 3, 120 x 3, 120 x 3
sotts press - 45 x 5
Metcon EDT style - 6 rounds - 45 seconds rest after each round
pullup - neutral grip - 5, 5, 5, 5, 5, 5
single leg squat to bench - L/R - 5, 5, 5, 5, 5, 5
standing db overhead press - 40 x 5, 5, 5, 5, 5, 5
snatch grip deadlift - 95 x 5, 5, 5, 5, 5, 5
external db rotation - 10 x 10, 12.5 x 10, 12.5 x 10
Half Kneeling Chops - 50 x 10, 30 x 10
Run outside - run/walk - 2:36/1:00, 1:00/1:24, 1:00/1:00, 1:00/1:00, 0:30/1:00, 0:30/2:00, 0:45/0:45, 0:43
Total time: 16:14
Notes:
-It was great to get a workout in, no distractions just me and the gym.
-New CP exercises - For something a little different, some felt great/odd
-OHS - 120 didn't feel too great but was doable
-EDT circuit- This felt pretty good, was aiming for a total of 40 reps, but the pullups in the 6th round were broken.
-Half Kneeling Chops - 50 was too heavy, 30 was just right.
-Run - This was rough, it was supposed to be a 15-20 minute easy run but I got a stitch after the first run and I kept it low to try to get the stitch to go away.
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