Final Phase before Golf

posted over 2 years ago

This week is the start of the last phase of my annual routine prior to the start of golf season. It's an intense split cardio and power program involving plyometrics and core strength.

Been off since for one full week with no intense cardio and no lifting.

My neck is feeling good...no pain when laying on my side. Still a little tight in the left hip flexor, quad, and IT band. I punished them today with tough trigger point therapy. For the moment they are fine.

Anxious to get started!

Been using saline rinse 3x per day due to continued stuffiness. The results are very encouraging. Still some facial pressure indicating infection, but i'm sitting here breathing through BOTH nostirls with my mouth closed and not feeling like I'm going to suffocate! HURRAY!

Anaerobic Threshold Training

posted spring 2007

I've been training at a high intensity for several months now. There's no way I'm going to get to be Olympic even SUPER SENIOR Olympic material at least as a long distance runner.

Aerobic training at 80-85% is best for off season and safest for year round. I can sustain 143 HR for at least an hour. Today we spun at around 143 for 40 minutes. I was hardly sweating. When approaching the Anaerobic Threshold I begin to sweat profusely.

When doing Anaerobic Threshold training I need to reload after 4-6 weeks of AT according to Athletes Performance.

I also need to drink more water on the difficult days. 48 ounces isn't enough during two workouts. I should be doing closer to 70.

Spring 2007 Fitness Status

posted over 2 years ago

Near the end of phase 6. Burned about 4500 calories on the week.

My weight is up about 6 pounds from last fall. Bodyfat is the same. Strength is up slightly as well. I'm going to be ready to cut some fat in about 4 weeks. Will cut my calories by 500 per day to lose a pound per week. I feel better at 180 than 186. So it will take me about 6 weeks of plyometrics, reduced calories, plus lighter weights and cardio to drop the weight in time for golf season.

Aches and pain inventory:

1. Left hip is fine after trigger point therapy last week...this despite a PR of 270 lbs. dead lift and one legged squats on unstable bench (touch heal to ground plus using 5 lb. weights in both hands. great glute exercise....forces the glutes to engage!) This is awesome for me!

2. Left elbow tight (golfers elbow), but again the trigger point on the pectoral muscles helps. Doing 12 pushups on the ball 3 sets, plus seperate weighted pushups or elevated pushups for chest. This is followed by pullup, which I've managed to boost to 4 sets of 3. This routine is tough on the elbows and wrists considering the very next day I do the heavy deadlifts.

3. Both knees were a little tight (quads just above the knees were tender). Ran very little this past week. Also, breaking in the NIKE FREES by using them during my workouts and recovery walking....but NO running yet. So far NO foot issues! My hard cardio is twice M,F spinning.

4. Back is fine...just a couple of sore spots on Sunday...will be gone by tomorrow.

5. Biggest concern now: sinuses have been the worst in a year. Finally broke down and am using Flonase (starting with 2 puffs 2x a day, and 24 hour OTC antihistimine plus the saline rinse. Will try this for a week. Nothing has changed in my diet or fitness routine....but inflammation in the sinuses is really aweful. Couldn't breath at all through my nose last night. Can't smell except the occasional wiff of gasoline or similar. First time for antihistimine in over 3 years.....

Next week is the last week of phase 6. I'm going to cut the lifting down to two none-consecutive days. Monday: Spinning am Chest back/core pm; Tuesday: Recovery; Wednesday: Legs AM include some running after; Thursday: Recovery; Friday: Spinning only. Saturday: Recovery; Sunday rest...superbowl!

Now I have to decide whether to add some complex lifts or go straight to plyometrics prior to golf season. I've been training hard since October so my body is starting to ask for some serious downtime.

Weights and cardio

posted March 2007

789 calories burned in 1:10 minutes; 128 aver. HR; Weights first then combination of running and rowing for 25 minutes.

Did 2 sets 15 "quality" pushups, then 4 sets of 4,3 reps of pull-ups starting with warm-up of 150 on lat pull down machine (cable). Next "circuit" includes kneeling cable lift, One armed row (changed from one arm one leg contra leg due to hip issue), followed by 10 plyoball pushups. Did 65 lb. dumb bell max for 6 reps both arms. Right is far stronger than left....hard with left arm (form breaking down) easy with right.

Phase 6

posted February 2007

Start of phase 6 (from core performance) cardio in the AM: spinning 612 calories...lots of good speed work, less with the hills.

Afternoon weights for 45 minutes: 567 calories.

Both my knees (muscles from the quads to the tops of knee cap) are a little tight. This is probably a result of one legged squats on unstable surface (bench). Squated with 1 leg touching opposite leg heal to the ground. From Cody Miller's skiing instruction..I used it to replace boring lunges. This is a challenging exercise!

My left Illio Soaz is still tight(top of Quad). Need to sleep with the leg straight! Biking and sitting at the computer is not the best for this issue!

Broke down last night and resorted to Flonase before bed. Still have very little sense of smell after the cold and inflammation over Xmas. Still stuffy, but not as inflammed (fewer Kleenex used). Used the nasal wash twice yesterday.

AM Weights PM Running

posted November 2007

Cut my run to 3 miles...a little tired. Left hip a little tight. Did 10 mph on the treatmill for anearobic workout. 2 pushups w/45 lb plate on back, 4 with 35, 6 with 25, 5 w/25

Monday Spinning AM; Weights PM

posted November 2005

Spinning 42 exercise minutes Ave. HR 139 and in zone for 36 minutes. 521 Calories.

Finding that not all spinning cycles are created equal. The equipment needs repairing. One had a squeaky resistance pad. The other had an issue with the shoe clips.

Afternoon weight routine for another 27 minutes in the zone and 475 calories burned. Fewer reps higher weights. Curl 2 35lb dumbells then press directly overhead 3 times with one leg up on bench. One legged with straight leg deadlift 55 lbs for 10 reps.

Left hamstring and left hip a little sore after two rounds of golf on the weekend and spinning. Hope the hot and cold plunge work their wonders!

Tuesday: another double workout

posted November 2005

Ran intervals AM: 5 minute warm up at 5 degrees and 4.6 mph max; followed by progressively higher speeds 8-10 mph for 20-40 seconds maximum and then slow belt and hold heart rate near 100% for 40 more seconds...total of 1 minute, then 1 minute running recovery to 159 max, then 1 minute at 168 max, 1 recovery, 1 near max. Then 3 minutes fast walk around 4 mph until heart rate drops to 125 then speed up. Repeat cycle 4 times

Result: 3.6 miles in 40 minutes, 569 calories, 150 aver HR....HRM was messed up so that seems high. Sometimes in gym there's interference.

Afternoon resistance training. Had a slight pull in lower right stomach, but worked it out with exercise.

Result: 30 minutes in 118-168 zone; average 123 45 minutes; 443 calories.

Total calories 1012.

5100 calories burned

posted November 2005

Final workout day of the week: Recovery...repeat of Wednesday. Survived week 1 of phase 4. Average heart rate for 50 minutes on the bike was around 116 or 69% low aerobic zone which is best for recovery. Total calories burned 452 including biking and stretching. Didn't include ball rolling time.

Overall, I feel good. My calves and IT band are tight, but the hamstrings feel good. No real ouchy feelings! Forearms worked hard on Thurs and Friday but are doing ok. A good day of reload tomorrow and they should be ready for Monday.

Sinuses are really clear and my sense of smell is great. When I was 60 pounds heavier and UNFIT the sinuses were a disaster.

Total calories burned for the week= 5100.....with 8 hours and 22 minutes of exercise time.

Spinning

posted November 2006

Since reading Younger Next Year I've taken up spinning. Used my new bike shoes with clips for the very FIRST time. They reduce the work of the calves and help focus the big muscles on the doing the heavy work. Yields a better workout for the glutes, and especially the hamstrings. I notice right away when getting off the bike that my quads didn't feel "swelled" like they did after using my running shoes for biking.

Today's am workout was a rigorous spin of 50 minutes, 45 in my zone of 118 to 168 with an average HR of 142 for the 50 minutes (84.5% of max). Calories burned 643. Dipped in hot and cold tanks after 1 minute cycle 2 times, then 1/2 hour sports massage. No major issues.

The highest HR was 159 for about 3 minutes (95%). This is well into the Anaerobic zone. I'm able to sustain this rate for several minutes. Once I start to reach my max. of 168 then I can feel things starting to get "edgy." My breaths are very shallow and short. My muscles burn and feel like they are about ready to quit.

This week was week "one" of phase 4 (core performance) with Athlete's Performance Cardio program designed to improve VO2 max.

PM workout included Movement Prep (warmup) of 6 minutes, Elacticity for 10, Strength for 35 then cold and hot plunges for 3 minutes X's 3 cycles. Strength includes: 4 super sets of 2 exercises each with about a 45 second rest in between. These are the pairings; 1. kneeling cable one are rotational row/russian twist on plyoball; 2. One arm one leg row/Plyoball tuck with one leg; 3. Romanian straight leg dead left on one leg/Plyoball reverse crunch; 4. Cable chop/dumbell press to curl. Repetitions vary from 15 to 2 depending on the day and exercise.

PM calories burned= 405 with an average HR of 116 for 50 mintutes or 70% of max. My heart rate varies widely from 90 to about 160 depending on the exercise.

Recovery Day Routine

posted November 2006

After two intense workout days today is time to recuperate...commonly called recovery day. This is the day where my muscles recover from the micro-tears of day 1 and 2. I've had difficulty with inflammation for many years (sinus, soreness, gum problems, etc.) so I've done tons of reading and listening on the subject.

An hour after breakfast I go to the gym and bodyroll (yamuna) for about 20 minutes. This is a self-massage and is entended to force blood to muscles and to break up adhesions and scar tissue. The pressure also helps to lengthen the muscle tissue. It wants to tighten after being exercised. The point is to help the muscles heal faster. If I sat at home on the couch I would get tight and sore. Muscles need blood and good sleep to heal.

After the ball routine I'm warmed up and ready for 50 minutes on the stationary bike at 65% of my maximum heart rate which is 168.

Then I do a very short ab routine (3 minutes) front and side planks for 30 seconds each.

Follow this with a 15 minute stretching routine. I do 10 repetitions, holding the stretch for 3 seconds max. NO static stretching it cause tears in already tight and stressed muscles.

The final step is 3 minute cold first then hot plunges 3 times for a total of 18 minutes.

Does this sound like a day of rest? Burned about 600 calories with a low intensity workout that should help me prepare for the assault tomorrow.

Hard Day Routine

posted November 2005

Follow me around today and you would find:

1. Breakfast consists of oatmeal, peanut butter, blueberries, skim milk, 1 piece of pumpernickle bread, 4 egg whites, 1 scoop of cookies and cream protein powder. About 600 calories. Get ready for the gym and leave 45 minutes later.

2. AM workout: Warm up for 5 minutes followed by intense interval anaerobic workout for 30 minutes burning 521 calories. Followed by 1 minute in hot tub then 1 minute in cold plunge (55 degrees) this is one cycle. Did 5 cycles.

3. Lunch at the gym with a friend, protein shake with banana, blueberries, and walnuts. 550 calories.

4. Home for 1 1/2 hours.

5. Afternoon workout: Dynamic Warmup, Elasticity drills, Strength training. 450 calories burned. Slimfast high protein right after workout (200 calories). Followed by 3 minutes in cold tank and 3 in hot...3 cycles. Shower then home.

6. Afternoon snack: Yogurt, 20 almonds/pecans/walnuts, 1/2 cup grapes, 1/2 cup tuna blend (yogurt, celery, flaxseeds, pumpkin seeds, 4 oz albacore tuna) About 450 calories

7. Dinner: Chicken Breast, Sweet Potato, Veggies, 20 pecans, Apple About 600 calories.

8. Bedtime snack Nofat cottage cheese, 10 nuts, blueberries or cherries (frozen). About 250 calories. Sometimes I'll eat a protein bar (Zone or Myoplex lite).

Bed around 12:30 am. Sleep for 7-7.5 hours.

This is typical for M,T,Th,Fr. I'll burn 4,000 calories in that time frame just exercising.

The other days are recovery. I'll post that routine later.

Plyometric Phase

posted spring 2007

This phase is when I utilized Plyometrics to train my new strength to be "explosive." Strength isn't useful for many athletes if it's not translated into power. Track atletes who train with weights only will lose speed. They have to train with weights in the off season to build strength and then use plyometrics to harness that strength.

Friday workout:

AM Workout: Burned it up 612 calories...a difficult 40 minute ride.

Followed by an apple and a protein bar then a 1 hour break.

2nd Workout: 662 calories burned....1/2 hour of explosive moves with medicine ball or jumping. The other half included push-ups on the ball, pull-ups and a rope/cable circuit.

Monday was replica of Friday. Tues and Thursday were recovery days with a massage on Thursday.

Wednesday included Squats (230 lbs x 8), Curls on a machine, Cable work, and plyometric routine similar to Mon. and Fri.

Cardio on Wednesday was running about 3 miles of intervals after lifting. My calves and knees were tight. Slept fine on Wednesday and no pain on Thursday.

Today I feel super!