Besides moving, all kinds of things have happened in the world: Muhammad Ali passed away (there will never be another one like him.... amazing.), Trump and Clinton went over there magic number of delegates to garner their party's nomination for President (despite being two of the most hated figures in the world...), the Golden State Warriors have OWNED the Cleveland Cavaliers and THE HOUND is back on the Game of Thrones!
Warm-Up: Complete three rounds.
Jump Rope, 40 skips
Barbell Good Morning, 10 repetitions
PVC Trunk Twist, 10 repetitions
Weight Training:
Deadlift, 5 sets of 2-5 repetitions
Fat Bar Pull-Up, 5 sets of maximum repetitions
Bent Over Dumbbell Row, 5 sets of 4-6 repetitions
Upright Barbell Row, 5 sets of 6-10 repetitions
Core Work: 15 repetitions of each exercise. no rest between exercises.
Flutter Kick
Lying Hell Touch
Knee Pull-In
Leg Lift
Have a Great Day!!
Today the workout is going to be short but sweet.... and by sweet I mean a hard work phase for ten seconds followed by 50 seconds of rest. The rest period is pretty damn long for the amount of work done, so that ten seconds of work has to be really, REALLY hard. This will focus on the Anaerobic-Alactic energy pathway with the idea of increasing the density of mitochondria in your fast twitch muscle fibers. These are the muscle fibers that are great at creating short bursts of speed or power but fatigue very quickly.... hence the rest between sets.
Today's quote is from Muhammad Ali:
"I'm so fast that last night I turned off the light switch in my hotel room and was in bed before the room was dark."
Workout: Anaerobic-Alactic Training Day
Warm-Up:
Rowing Machine, 10 minutes
Workout:
20lbs. Slam Ball Slam, 20 sets: 10 seconds of work, 50 seconds rest
Have a Great Day!!
It is getting to be that time again. Time to go into the field for NOLS and educate students about leadership and wilderness. This is one of the big reasons I train at 44-years old, to be able to function at a high level in remote wilderness places. I will be working two trips rafting on the Main Salmon in Idaho. Each trip is ten days long.
What that means for my training is that I start moving from heavy strength and power training (Low number of repetitions with heavier weight, heavy odd object training, etc.) to more maintenance and endurance training (Bodyweight exercises, weight training with lower weight with a higher number of repetitions, etc.). There are a few reasons for the change but the main reason is this: I make my money working physically in the field. The likelihood of me injuring myself while training with lighter weights or doing bodyweight exercises is low. If I were lifting heavy and tweaked something just before a field contract I would be out a lot of money! I call this switch "Going into NOLS-mode".
Today's quote is from Muhammad Ali:
"I hated every minute of training, but I said 'Don't quit. Suffer now and live the rest of your life as a champion'."
Morning Weight Training: Legs
Dumbbell Squats
Dumbbell Lunges
Barbell Front Squats
Stiff Leg Deadlifts
Glute/Hamstring Developer
Calf Raises
Evening Routine:
Prisoner Step-Ups, 3 sets 15 repetitions
30" Box Jumps, 3 sets 15 repetitions
Barbell Back Lunges, 3 sets 10 repetitions
Have a Great Day!
