Summer Maintenance Routine

posted Summer 2007

Been pleased with the lack of injuries and maintaining of fitness and strength this summer. Bodyweight is 180, BF is 12.8% as of last night.

Here' my Summer routine:

Tuesday: 35 minute running interval (3-4 intervals 1 minute max effort, 1 minute HR around 159, 1 minute max, 1 minute 159, 1 minute max) with dog. Then 3 minute recovery to 65% of max HR. Also includes 5 minutes "foaming" legs, 5 minute warm up (light jog) and 5 warm down (HR around 130).

Drive to gym to do full active warm-up all exercises (10 min) followed by elasticity (6 min) then hip, core, shoulder prehab routine (15 mins), and finally Plyoball routine (lateral shoulder roll, russian twists, crunches with 45 weight, leg tuck, one leg one arm alternating off then on ball, reverse crunch, leg lifts reverse, hip raises, side extensions with ball). Then hot cold plunge for 5 sets 1 minute in each.

Afternoon golf 18 or 27 holes...walking.

Total calories burned over 1500.

Wednesday: Spinning class or running for 40 minutes as a "brisk" pace around 85% of max. HR. Do warmups and elasticity drills then lift weights: Supersets pushups on plyoball (vary each time between plyoball, medicine ball, slow, raised leg on top of other) then immediately One leg dead lifts, 2nd Superset: Pullups and lunges.

Total calories burned: Over 800

Thursday: Recover day 45-50 easy (65% of max) jog with dog then off to gym for Yamuna, stretching, and hot/cold plunces. Calories burned around 600.

Friday: Interval work in Spin Class followed by Tuesday rountine....exactly the same. Golf in the afternoon every other Friday. Total calories burned about 1500

Saturday: Foam roll to warm up then Golf early. Weights in the afternoon: Superset 1 push up variations then rowing. Superset 2 One leg row then hanging leg raises.

Vary each session with 2 sets 15 reps, 3 sets 10 reps, 4 sets 5 reps...increasing the weight.

Throughout the summer I'm not increasing the weight! The goal is maintain the muscle and fitness from the spring NOT to grow!

Total calories burned around 1200

Sunday: Recovery without the gym. foam roll, 45-50 minute light jog, stretch at home, then off to golf.

1000 calories burned.

Monday: REST. light yard work, massage every other Monday.

Added 10-11-07: Every 4-5 weeks add in a couple of extra rest days.