Heavy Lifting

posted January 2009

"Periodization" describes a training system that varies exercises and intensity over a period of time. It's designed to improve sports performance by improving power, speed, endurance, balance, and explosiveness. The calendar is broken down over 4 "periods" in-season, strength preparation, high intensity, and plyometrics. There are several different versions of the 4 periods, but the work is essentially the same.

This is the time of year for high intensity workouts. It's when I hit the weights about as hard as possible. Golf begins in April, so I work backwards to prepare for "opening day."

My high intensity workouts go like this:

Monday: Spin for 40 minutes; short rest followed by:
Squats, high pull, leg raises (highest difficulty...legs to bar), and back extensions
5 sets, varying repetitions 5-6, 3-4, 2-3, 1-2, 2-3
Weight: work to maximum with good form
Rest 2-3 minutes between sets

Tuesday: Active Recovery Day...foam roll and 4 mile slow jog.

Wednesday: Hard run...4 miles of intervals...break for breakfast...weights an hour after breakfast:
Dead lifts, pull ups, Wood Chops, Reverse wood chops

Thursday: Same as Tuesday

Friday: Medium Run or Spin is I feel energized...otherwise weights only
Bench press (or push-ups on medicine balls), jockey row, Barbell Clean, Weighted back extension Curl-up.

Saturday: Same as Tuesday

Sunday: 45 minutes walk

After 3 weeks...do an extra rest day on Friday, then back to full schedule for 3 more weeks.

Mid-February to April 1st involves plyometrics which convert strength to useful power.

1278 Calories burned Friday before New Years 2007

posted December 30, 2006

This is the last "HARD" day of the week. Spinning was intense especially since I didn't know how the foot would react. All went well, and 650 calories burned in 40 minutes. That's the top yet. There were a few newbies in the class and this was NOT the day to start spinning. I'm guessing they won't be able to walk tomorrow.

Weights in the afternoon and 628 calories burned.

In the afternoon, I cut out some of the sprints because of the tenderness on the bottom of the foot. What I have is called a pebble bruise by dancers! It's sometimes caused by a pebble on the floor or a seam when dancing on bare feet. That's what happened on Tuesday during the hot/cold plunge on the small tiles. The speedo flip flops did the trick, plus wearing my running shoes in the house. This reduces the chance of hurting the bruise area only.

It's alway difficult to decide to exercise with a slight injury. I'm very leary after pushing my sore elbow 3 years ago all the way to tennis elbow. If anything hurts I stop immediately and decided to reduce the weight or DON'T do the exercises!

Good workout post Xmas

posted December 2006

Tougher getting started today but felt strong after an extra day of rest. Morning workout was 3rd week of phase 6.

Ran intervals in the afternoon. Gym was packed with those trying to work off all the cookies.

My calves were tight again after this workout.

If I feel good tomorrow I'll do cardio only, then recovery on Thursday, then 2 workouts on Friday.

That will cut this week to 2 weight lifting sessions.

960 total calories....440 am 520 pm

1240 calories burned

posted Feb 2007

625 am in spinning; 615 pm in workout.

Minor sore throat today with congestion. Think this came from daughter who had the same a few days ago. Didn't stop me from working out.

8 hours sleep with minimal soreness after hard workout yesterday. But the sinuses are inflammed.

Holiday workout

posted December 2007

Combining posts for M_Thurs because of holidays and family visits.

Calories burned and notables
Monday am/pm 1165; 230 deadlift x4
Tuesday: 570 recovery back tight but ok
Wednesday: 600 calories weights and 10 mintutes cardio only
Thurs: 520 recovery minor tight spots on ball, but left IT band near quad very tight..ouchy on foam roll

Hard Day

posted Fall 2007

Over 1100 calories burned total for 2 workouts:

AM Lifted weights....6X4 sets of pushups with 35 pound weight on back...pullups (lat pulldown machine to 150 pounds....deadlift romanian 145; 170; 190; 215 pounds 6x4; walking lunges 40,45,50,55 pound dumbells.

PM ran intervals up to 170 max heart rate reaching beyond the anaerobic threshold which is around 90%. This is only for 10-15 seconds.

Aerobic Zone
The third zone, the Aerobic Zone, requires that you train at 70-80% of your max HR. This is the preferred zone if you are training for an endurance event. In this zone, your functional capacity will greatly improve and you can expect to increase the number and size of blood vessels, increase vital capacity and respiratory rate and achieve increases in pulmonary ventilation, as well as increases in arterial venous oxygen. Moreover, stroke volume (amount of blood pumped per heart beat) will increase, and your resting heart rate will decrease. What does all this mean? It means that your cardiovascular and respiratory system will improve and you will increase the size and strength of your heart. In this zone, 50% of calories burned are from carbohydrates, 50% are from fat and less than 1% is from protein. And, because there is an increase in intensity, there is also an increase in the total number of calories burned.

Anaerobic Zone
The next training zone is called the Threshold or Anaerobic zone, which is 80-90% of your max HR. Benefits include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. Since the intensity is high, more calories will be burned than within the other three zones. Although more calories are burned in this zone, 85% of the calories burned are from carbohydrates, 15% from fat and less than 1% are from protein.

Red-line Zone
The last training zone is called the Redline Zone, which is 90-100% of your max HR. Remember, training at 100% is your maximum heart rate (maximum HR), your heart rate will not get any higher. This zone burns the highest total number of calories and the lowest percentage of fat calories. Ninety percent of the calories burned here are carbohydrates, only 10% are fats and again less than one percent is protein. This zone is so intense that very few people can actually stay in this zone for the minimum 20 minutes, or even five minutes (you should only train in this zone if you are in very good shape and have been cleared by a physician to do so). Usually, people use this zone for interval training. For example, one might do three minutes in the Aerobic Zone and then one minute in this Redline Zone and then back to the Aerobic Zone

Interval work consists of a repeated series of short, high intensity, runs alternating with rest periods. Regardless of the race distance you are training for, 5k or marathon, interval work will help you run faster. Intervals should be creative, fun, and definitely not done every day. Whether it's 10 x 800m, or a 200m, 400m, 800m 400m, 200m pyramid, continually pushing yourself into a lactate burdened state makes your body adapt. Your aerobic enzymes get supercharged, and you become better at processing lactate.

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.

Still going strong

posted Summer 2007

Feeling really great for the most part.

Taught two spinning classes this week as a sub. Both programs with anaerobic threshold training. First class found the teacher cramping up (right calf), which was major embarassing! I was slightly dehydrated from a busy Tuesday.

Monday: Massage after 50 minute walk.
Tuesday: Ran 3 miles brisk pace, off to gym for pre-hab routine, back home for a protein shake and 18 holes of golf walking followed by a 9 hole scramble. Long day with lots of sun and 850 calories burned without golf.
Wednesday: Taught spinning 40 minutes of interval training...cramped at the end. Recovered and lifted for 40 minutes for a total of 875 calories
Thursday: Recovery day with 4 mile SLOW jog with dog. 620 calories burned...no time for gym off to dentist for 2 hour ordeal that made 4 mile run easy!
Friday: Taught spinning same anaerobic threshold training with no cramps this time! Then did the prehab and physioball routine. Total of 953 calories burned. Cold plunge, hot tub then home for a quick shake then 18 holes of golf.

Last week in Texas ran hills of Austin and one day at Lifetime Fitness 183 & 620...great facility. Only one day of lifting, lots of walking and no Anaerobic training. REST IS GOOD!

Hard Work

posted over 2 years ago, updated 7 days later

Monday was a recovery day with a 45 minute walk of the dog then a 1 1/2 hour massage. Top of left iliac crest is sore after 36 holes of golf this weekend.

Tuesday: Full day with a 3 mile run with the dog am, followed by a core routine at the gym...959 calories. Then 18 holes of golf walking with push cart. Ate more food to keep up bodyweight. Daughter calls at 11:30 just before bed with issues that keep me up until 1:30.

Wed: Up at 7 am for a butt kicker....just in case I wasn't tired enough I did spinning for 40 minutes followed immediately by my weight routine....circuit plus 2 supersets...856 calories for 1:30 minutes. This is the most time I'll spend in the gym. 1 hour is usually max, but thought I would push it.

Thursday is a recovery day...light jog 3 miles, bodyrolling, cold/hot plunges.

Friday: AM spinning followed by prehab routine about 900 calories burned in 1 1/2 hours; PM Golf

Saturday: 3 mile run with dog immediately after to the gym for lifting about 875 calories burned.

Sunday: Recovery day 500 calories

Week review spring 2007

posted over 2 years ago

Monday: Massage and dog walk...this is now my rest day
Tuesday: Weights AM; Golf 13 holes pm (rained out)
Wednesday: Ran 3 miles with dog, then prehab workout at the gym. Finished golf match that was delayed. Using Saucony shoes to prevent foot issue from prior weeks. Will work back into the Nike Frees.
Thursday: 45 minute JOG with dog...then body rolling at gym plus tanks.
Friday: Spinning then pre-hab routine with physioball routine.
Saturday: Golf AM; Weights after lunch.
Sunday: 3 mile run with dog.

Weight 181 BF 13.9%

Sinuses: Great...can smell and breath through nose despite the issue of pine tree pollen which is really bad!
Soreness: Minor...R hamstring is ok, back a little tight on right side, both lats sore when rolling on ball
Sleep: Check last night with sleep apnea device... now have mild sleep apnea (10) scale is 5-15 mild; 15-30 moderate (was 20) before. Oxygen levels normal. Great news. Doc says that it's normal to move every 20 minutes or so even in deep sleep.

"Moderation"

posted over spring 2006

AM: Strength and Power with Medicine ball and core training....367 calories

PM: 532 calories in 31 zone minutes. Anaerobic Thresh Hold training....got heart rate up to 174 by sprint length of basketball court 4 times....and then holding around 159 for 1 minute...sprint....then 159 for minute...sprint followed by 3 minute recovery down to 137. Did 3 sets of these plus 5 minute warm up and warm down....

Plyometrics

posted over 2 years ago

Total calories burned: 1367

AM spinning: 669 calories in 40 minutes.

Woke up with slight headache....isolated to right side of face behind r'eye and above right eye. Considered not working out, but had no fever and otherwise felt good. Spinning teacher kicked out butts...I even sat down towards the end and still burned 669 calories! Felt good to work out after 1 week off the bike.

PM core workout: 698 calories in 1 hour...surprised by this total since the heaviest weight was 10lbs!....warm-up 6 mins., plyometrics (hopping, sprints, jump to sprint, swing 10 lb weight), Medicine ball throws, core training...did push-ups on a 4 and 5 kilogram ball (one hand on one ball and the other hand on the other ball). Finally, balanced on swiss ball on knees and did forearm and then wrist exercises....

Going to feel this tomorrow...