Category: cross-training

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Building the Half-Marathon Training Plan

Back when I signed up for the Chilly Half Marathon, the only goal I gave myself was to make sure my running mileage was on the rise.  Let’s see how I did…


Not great, but I seem to be OK with 15km a week, which has been the starting point for a lot of half-marathon plans I can remember seeing in the past.  Though I couldn’t think of any specifically, and I wanted lots of room for strength training or other triathlon cross-training, I started with one I came across from Mary-Liz Johnson of Oh To Have The World On A String seen below:





Her Wednesdays have a mile of Warm-Up and Cool Down (WU & CD) along with a tempo run.  Also, 2 days a week of strength training.  Nice, but it’s in miles!  Metric system please!

Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
1.5KM WU & CD
4.8 6.4 X 6.4 X OFF 6.4 24
4.8 6.4 X 6.4 X OFF 8 25.6
5.6 6.4 X 8 X OFF 9.6 29.6
5.6 7.2 X 1.6 X OFF 11.2 28.6
5.6 7.2 X 2.4 X OFF 12.8 31
6.4 7.2 X 3.2 X OFF 14.4 34.2
6.4 7.2 X 4 X OFF 16 36.6
6.4 7.2 X 4.8 X OFF 12.8 34.2
5.6 8 X 4.8 X OFF 16 37.4
5.6 8 X 6.4 X OFF 19.2 42.2
5.6 8 X 3.2 X OFF 8 27.8
4.8 2.4 X REST 30MIN 20MIN Rest 7.2


Ah, that’s better.  I’ve replaced “Strength” with ‘X’ for cross-training.  Here, X can be:

  • Swimming
  • Yoga
  • Rowga
  • Strength Circuit (especially the Matrix!)
  • Bootcamps/Exercise Classes


You’ll notice that Tuesdays are primed to be Trifecta Tuesdays with cross-training.  The plan is starting to take shape.  When I attended the TRX class with Ignition Fitness, Tommy Ferris advised me that the best thing I could do to improve running (with a view towards increasing mileage to the half-marathon level) given a family man’s limited schedule would be to have easy runs every, single, day.  Which was pretty much the opposite of what I wanted, but still, the idea stuck in my head.  What I would like to try to do is add 10-20 minutes on the treadmill after every cross-training/strength session I do at the gym.  This will mean having to be efficient in my strength sessions (which I’m all about anyway) and this kind of ‘brick’ structure to the workout comes naturally for a triathlete anyway.

Still, the program isn’t right yet.  Taking Fridays off doesn’t make a lot of sense, and weekends with the kids sometimes interferes with long runs.  Then I read Fitness Cheerleader’s training plan and she points out there’s only 10 weeks left, not 12!  After shuffling and croppiing out the first weeks:

Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
1.5KM WU & CD
12/30/2012 11.2 5.6 X 7.2 X 1.6 OFF 28.6
1/6/2013 12.8 5.6 X 7.2 X 2.4 OFF 31
1/13/2013 14.4 6.4 X 7.2 X 3.2 OFF 34.2
1/20/2013 16 6.4 X 7.2 X 4 OFF 36.6
1/27/2013 12.8 6.4 X 7.2 X 4.8 OFF 34.2
2/3/2013 16 5.6 X 8 X 4.8 OFF 37.4
2/10/2013 19.2 5.6 X 8 X 6.4 OFF 42.2
2/17/2013 8 5.6 X 8 X 3.2 OFF 27.8
2/24/2013 REST 4.8 X 2.4 X REST OFF 7.2
3/3/2013 RACE




Uh-oh.  I should be getting in almost double the mileage I currently am (I wish ‘kilometrage’ was a word) doing weekly  While these workouts don’t have much in the way of designated structure (speed work, hills) that’s OK  because those objectives can be tough to achieve in snow and ice anyway.  Knowing me I’ll incorporate small amounts to keep myself entertained whether it’s Fartlek (speed play) during the weekday runs or taking on an extra hill here or there.

Caitlin at Healthy Tipping Point advocates a flexible training plan.  I’ll need elements of this, because the demands of the kids and work (never mind my own health being under threat of cold and flu season) will cancel some workouts.  Shifting them around from one day to the other will help, and any extra distance I rack up on the treadmill on ‘X’ days needs to count.

I want to finish in two hours (2:00:00) so according to this handy pace calculator, these should be my paces:

Your easy run training pace is: 6:35/km
Your tempo run training pace is: 5:30/km
Your VO2-max training pace is: 4:58/km
Your speed form training pace is: 4:36/km
Your long run training pace is: 6:35/km – 7:25/km
Your Yasso 800s training pace is: 4:06 / 800m


The easy and long run paces are the only ones of real interest.  Wednesdays I can either use the ‘Tempo’ run pace or my actual planned race pace which would be more like 5:42/km; it’ll have to depend how I feel.  If we get any cross-country skiing done on weekends, I’ll have to count that as an ‘X’, get some kilometers in on a Tuesday or Thursday instead (see? Flexibility) and then hope for the best come race day.

Whew! Figuring that all out before the new year felt like more work than actually running the plan!  Maybe not…

Do you like using a plan that someone else has figured out for you, or customizing? Or are plans for chumps?

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Achievement Unlocked: Ski-Commute

The Greater Toronto Area was hit with a snowstorm the night of December 26th.  Now, I’ve biked to work, and I’ve run to work, and I’ve even in-line skated to work.  The white whale of active living commutes for me though, has been the idea of cross-country skiing to work.  It would take a lot of special circumstances, most importantly a fresh snowfall.  I figured it was still holiday time and the office would be less than bustling so those circumstances were going to line up perfectly today…

Well, not quite perfectly.  I had brought my laptop home for the holidays.  Luckily, I brought it in a backpack rather than the typical shoulder bag laptops come in, so I could carry it, if I was willing to haul the extra 10lbs or so.  I also had to shovel the driveway before leaving (I got some help from Shark Boy).  Life (especially as a family man) has taught me that things are never perfect, and unless there’s a serious, serious obstacle –

if you want to do something, the time is now.



Going to cross at item off my #BucketList today… Can you guess? #fitfluential lockerz.com/s/272363894
— Axel Kussmann (@apkussma) December 27, 2012

I couldn’t resist the tease…

So, though I got a late start after my wife took Shark Boy to daycare (with the Lightning Kid along for the ride), I got suited up to go.  I couldn’t find my Garmin heart rate monitor, so I just used Endomondo to track the trip.  I also decided to live tweet the whole thing.

OK… Ladies & Gentlemen, boys & girls of all ages, coming to you live via Twitter… The #SkiCommute!
— Axel Kussmann (@apkussma) December 27, 2012

Backpack (with laptop) #SkiCommute lockerz.com/s/272384514
— Axel Kussmann (@apkussma) December 27, 2012

#SkiCommute Facemask lockerz.com/s/272385146
— Axel Kussmann (@apkussma) December 27, 2012

Hoorag on display

#SkiCommute skis lockerz.com/s/272385671
— Axel Kussmann (@apkussma) December 27, 2012

And off I went.  I actually skied on my own street to avoid the side-walks that my more industrious neighbours had already cleared.  I also skied across a few lawns, just to be able to spare my skis from cement, salt, or whatever.  Still I had to take them off and walk for a bit (though it gave me a chance to joke with an elderly lady shovelling her driveway.  Once I hit the park, I was good for a long ride on my skis.

Of course, I hadn’t thought the whole route through…

#SkiCommute have to take ’em off for this part lockerz.com/s/272388704
— Axel Kussmann (@apkussma) December 27, 2012

This would be the first of two bridges I had to go under…

I became aware of just how little snow I was skiing on by the fact that instead of the usual satisfying ‘crunch’ the poles make as they crush snow beneath their tips, there was a startling ‘knock’ as they hit the gravel or pavement just under the snow.  I got used to it after a while, but it rattled my nerves a little.

#SkiCommute kept the skis on for this part; didn’t think it would work.
— Axel Kussmann (@apkussma) December 27, 2012

 This part was real ‘bush-whacking’… I enjoy it when I’m running, but even I’m less agile with planks stuck to my feet.  Still, I managed not to fall (especially not into the neighbouring river), and I was really enjoying myself.  I was just about done…

Last effort…uphill #SkiCommute lockerz.com/s/272395782
— Axel Kussmann (@apkussma) December 27, 2012

After I took that picture, I think I put my Blackberry back in my pocket.  I took my skis off at the top of the hill, because it was all side-walk from there on in.  I wanted to terminate the Endomondo session and tweet victory, but I noticed the Blackberry was not in my pocket, and the pocket was unzipped.

I figured it fell out as I bent over to take off the skis, but I couldn’t find it at the top of the hill.  I retraced my steps to where I took the picture and couldn’t see a sign of it.  I dug through the snow, I looked at every suspicious hole in the snow.  I eventually ran inside, asked to look at Endomondo on someone’s computer.

You can see almost exactly where it must have been.  I ran back outside, and searched a 25 square foot area for a good 20 minutes, digging with my hands, kicking snow with my boots… nothing.  The mishap put a  damper on my mood… I can’t say it ruined the day since I’d accomplished something I’d been fantasizing about since we moved into our house.

And so the great #SkiCommute comes to an ignoble end… with a lost cell-phone.#Fitfluential. goo.gl/8j2OR
— Axel Kussmann (@apkussma) December 27, 2012

I got out of my ski clothes in the change rooms, and treated myself to a hot shower.  I think everyone is still in holiday half-sleep, since the sight of me walking around the office carrying skis didn’t raise any questions at all.

PROOF

The Blackberry was gone, and I had to report it as such, but the good news is I had my new Samsung Galaxy S3 waiting in the wings (as described here).   This gave me the excuse to embrace change and get it activated; I’m still getting used to it, but Endomondo was the first app I installed so that I could make the trip back home.

On the way home, I didn’t live tweet, I didn’t take pictures.  I figure all that goofing around was what led to me losing track of the old phone.  I just concentrated on skiing.  Due to that focus, and the fact that the snow had been tramped down by hikers, toboggans, bikes, and I don’t know what else, it was much faster going; almost like skiing on a track-set trail.  The stats from Endomondo seem to back that up:


I got home and squared away most of the gear, then started preparing dinner – Chili! What every good ski commuter eats for hisher reward meal when he/she gets in from the cold.  I guess I should invest in snow-shoes so I can do another wacky commute… after all, a snow-storm is no excuse to miss work!

Can you turn a ‘bad’ weather day into an opportunity?  Let me know!

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Trifecta Tuesdays!

I like Tuesdays.  They’re not Monday, so they don’t have that back-to-work sting, and yet you’re not far enough into the week to realize how far behind you might be at work.  Due to our circumstances vis-a-vis daycare and babysitting help from visitors, it’s a good chance for me to get out of the house early for some extra exercise…

And thus Trifecta Tuesday was born.


My basic premise for Trifecta Tuesday is to get 3 different forms of exercise done in one day.  I’m a triathlete… I like threes… three is a magic number after all!

Some examples so far:

  1. Dec 4th.  I hit the pool in the morning for a workout, then at lunch I had the two-fer workout that I have dubbed ‘Rowga’.  Swimming, Rowing Machine, Yoga.
  2. Dec 11th.  Another morning Swim.  Then the 3-2-1 workout: 3 cardio sessions, 2 whole-body strength circuits, 1 session of ab/core work; 10 minutes each for a (theoretical 60 minute workout).  I ended up short on time and skipping the explicit core work, but since I used the Spartacus circuit and the Matrix circuit for strength, my core was adequately addressed.  The cardio sessions were Rowing (again), Spinning, and a combination of skipping rope and the heavy bag.  I lost count somewhere in there, but it’s more than 3!
  3. Dec 18th.  Hey! That’s today!  I’m swamped with year-end stuff at work, so getting 3 activities in would take not only creativity, but… creativity in the interpretation.  I wanted to try a new elliptical trainer that has lateral motion (spoiler alert: upcoming post!) for warm-up, and use the treadmill for a post-workout cardio burn, but others like to use that elliptical/cross-trainer, so I opted for a rowing warm-up.  My weight/strength session had the upper body push (chest), legs, upper body pull (back) structure, but I focused more on tradtional moves with heavier weights like a barbell bench press.  I ended up snagging the lateral ellipitical/cross-trainer for my post-workout cardio burn.

Stay tuned every tuesday for tweets with the hashtag #TrifectaTuesday.  You do follow me on twitter, don’t you?  See if you can get your own 3 activities for your own Trifecta Tuesday!
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TRX With Ignition Fitness

I was really excited to find out that Ignition Fitness was offering TRX Classes for Runners and Triathletes:


  1. I always wanted to try TRX – being suspended promotes using the core and all kinds of stabilizer muscles in way that promotes functional strength, which is what I want to build.
  2. I know a lot of elite triathletes have been using TRX in their training, so again, that puts it right up my alley.
  3. These workouts are specifically designed for runners and triathletes!
  4. The classes are available on a drop in basis, and (like drugs, software and martial arts classes) the first one is free!


I had got in touch with Tommy Ferris, the head coach of Ignition and signed up for a session on a Thursday night.  Due to cold and flu season and its effect on the whole family, I had to cancel at least once, but this past week, I was able make it to Dragon Fitness, where they’re holding the classes.   It’s located in an industrial space in a semi-sketchy area north of Parkdale (technically Brockton Village apparently); but I’m somewhat familiar with the area as the place where I used to train in Jiu-Jitsu was nearby, so I felt a little more comfortable than I might have otherwise.

After entering and greeting one of the owners of Dragon Fitness, I met Tommy Ferris himself.  He explained that there had been some cancellations, and as it turned out, I would be the only one in class that day.  More individual attention for me!  

This meant he had lots of time to get me oriented with the equipment.  In addition to a dry run with all the exercises in the circuit, I also had a chance to practice reconfiguring the suspension straps for maximum or minimum length, depending on what was called for in the exercise.  Two other skills I learned were how to combine the handles for a single gripping point, and how to put them on my feet for exercises where our hands would be on the ground.  That was one that I struggled to do while hurrying through the circuit.  Here’s how the circuit was structured:

TRX exercise Non-TRX exercise
Squat Kettlebell ‘Romanian Deadlift’ (two handed swing)
Core Twist

 Plank
Ts/Is Alternating Pushups
Mountain Climbers Running Arms
Pikes Jump Lunges
Sprinters Lunges Lateral Jumps
Body Saw Matrix Jumps
Each station was 45 seconds, and we moved from TRX  exercise to non-TRX exercise (left column, right column) without stopping.  At the end of the circuit, we rested 45 seconds, then did it over again for a 30 minute workout.  Here are some notes and illustrative pics (from the Ignition Fitness website) on the individual exercises.

  • Squat.  A body-weight/air squat, getting down to where the thighs are at least parallel to the floor.  You hold onto the TRX handles, but more for a balance reference point than anything else.
  • Kettlebell ‘Romanian Deadlift’  – To me, this looked like the regular Kettlebell swings you see people do… the weights were gripped two-handed, and the emphasis was on getting the hips back on the negative phase (lowering the bell) while snapping the pelvis forward (back to a neutral standing position) on the upward swing of the bell.  I have yet to understand why you need Kettlebells to do these kinds of exercises… you could do them with dumbbells in my opinion.
  • Torso Twist – This one was great for working oblique core muscles which should be recruited during the swim.  Most of the exercises were selected for the role they could play in improving performance on the swim, bike or run.

  • Plank – You know what this is, right?  45 seconds worth.  Not easy, but at least a change of pace from the more dynamic exercises that preceded it.
  • T’s or I’s.  The first circuit involved pulling ourselves toward the straps’ anchor point using a reverse shoulder fly with arms stretched out horizontally (so that we formed a ‘T’).  And the next circuit involved pulling the handles overhead so that the arms ended above (and the body forms an ‘I’).  Great for core and shoulders, especially to level off imbalances that would be common for runners and triathletes.
  • Alternating push-ups.  A regular push-up, a wide push-up to the right, a wide push-up to the left.  Tough to finish, not exciting.
  • Mountain Climbers – A common exercise where the TRX adds another dimension.  It was crucial to not have the legs go up and down too much or else the straps would ‘see-saw’ through the anchor point, making an annoying noise.  When the feet were kept more-or-less level, the core was better engaged.

  • Running Arms – Loved this one, and not just because it was a little less demanding than most stations.  Keeping our elbows bent at 90 degrees, we swung our arms as if we were running while holding 10lb dumbbells (a little on the heavy side for this movement, but it worked) while keeping our upper and lower bodies still.  It took more core strength than you might have thought.



  • Pikes – These were really hard.  On the second circuit, I was bending my knees into more of a tuck motion than a pike, and I needed a break or two.  Ideally, you should ‘rest’ with only a plank position, but I couldn’t even manage that.

  • Jump Lunges – Another great runner’s exercise that I’ve always struggled with, at least, to keep them up beyond 30 seconds.  I did them body weight only, because I knew I’d be gassed before 45 seconds were up.
  • Sprinter’s Lunges – I found these fascinating, because they mimic the explosive spring that sprinters have to cultivate, especially for the start, but the muscles are important for every stride.  They look bad, since the knee is past (in front of) the toe, but remember, the weight/load is reduced because the straps are takings some.  You spring up and swing the knee forward, then do the other leg.
  • Lateral Jumps – This one saw us jumping from one side to the other, in a kind of lunge.  The rear foot would cross behind the front leg (which had a nice deep knee bend) resulting in a dynamic hip stretch.  The side to side motion was reminiscent of skating, if you ask me, but with a deeper bend to get more quad and glute work.
  • Body Saw – This one was a favourite.  Once in a plank (elbows on ground, feet in the TRX straps), we’d simply rock back and forth a little.  Ideally we’d keep our heads up looking forward as if we were in aero position on the bike.
  • Matrix Jumps –  Imagine a dial pad; stand on one leg, on the ‘5’ and jump to each button, then back to the ‘5’.  Once (1,5,2,5,3,5,4,5,6,5,7,5,8,5,9,5) then the other way around.  Switch legs

1
2
3
4
5
6
7
8
9
All the exercises had elements that were familiar in terms of motion so they didn’t feel to foreign to me, yet they all had a new dimension that challenged.  Shoulders, core, glutes, hamstrings and other leg muscles are all part of a triathlete’s aresenal so it was great to work them all out in a short, efficient time span.  Furthermore, our whole bodies were being put through motion in 3 different planes: front-to-back (which is the most common dimension for runners and triathletes) as well as side-to-side and up-and-down (which are more neglected).

There’s lots more great information and advice on Ignition Fitness’ website; I’d encourage anyone to give this class a try.  

Have you ever tried TRX?

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Gear Corner: Electronic Media in the Home Fitness Centre

With the off-season in full swing, we’re looking at contending with less daylight, and colder temperatures – the temptation to cocoon is overwhelming.  Still one of the things you can do from the comfort of your home nowadays is train/exercise/workout.  There’s tons of articles and posts about what exercise gear to equip your home with (and I may write one myself soon enough), today I’m going to talk about options for electronic media.  Whether you’re on a bike trainer, watching a workout DVD, or simply want tunes while you exercise, you’ll probably need a way to play media.  What kinds of tech could you use? Warning: this might get a little technical; leave a question in the comments if something is unclear.

  • Tablet computer.  I managed to balance my iPad quite nicely on my aerobars while I was on the bike trainer.  I used Netflix to watch a TV show (can’t remember which one) for some slow spinning, then switched to the Bit Timer app for a Tabata to finish.
  • DVD Player (& TV of course).  There are Workout videos for strength, toning, cardio, as well as Yoga, Pilates and Biking/Spinning.  You can play music CDs or even watch a your favourite TV show while on the trainer (or treadmill or elliptical if you have one).  Personally I don’t use my workout videos as much as I’d like, and watching TV is something I prefer to do when there isn’t other noise (like my own grunting, or the whir of my bike) to interfere with my enjoyment of it.  This option is honestly a little primitive (no Internet?) by today’s standards.
  • Laptop.  It usually has a connection to the internet so Youtube videos of workouts and techniques (and there are more and more of these nowadays), plus playing DVDs and CDs is generally no problem.  It could have a music collection on there, or simply display a workout you got from a blog or website.  I’m a little nervous about having the laptop around exercise equipment – I have visions of sweat in the keyboard or it simply getting broken.  It’s a little hard to find a good spot for it, but it’s still a great option.
  • Home Theatre PC (HTPC).  Ah, the Cadillac option.  For a while I had a PC with a quiet case hooked up to the home theatre/TV, and it was bliss.  This thing had a video capture card (for recording TV) and was running MythTV.  MythTV is free software that implements PVR recording (provided you have that capture card I mention) which automatically flags and skips commercials.  So, a PVR that I don’t pay the TV company a rental fee for, and I never see commercials.  I also had music and some exercise videos ripped onto the hard drive, so when I wanted a Yoga session, I could press play without waiting for the DVD to spin up and be read – instant access.  Unfortunately, the motherboard of this machine blew and replacing it meant basically rebuilding the machine from scratch.  I wasn’t willing to put in the time, effort and cash, so I found a cheaper alternative.
  • Home Media Player – These aren’t fully fledged computers, more like hard-drives that have network capability and the right drivers for streaming/playing various media.  An Apple TV might count in this category.  The one I’ve been using is the Cirago CMC3000; it has video capture capability so I can record shows, but it’s not as good as the MythTV because I have to manually program what time to record without an on-screen guide – it only records what the set-top box is playing (meaning I have to program the set-top box too to be on the right channel at the right time).  The MythTV had its own tuner so I could just pick say, ‘How I Met Your Mother’ and it would tune the correct channel at the right time.  Still, I’m using it to record shows and fastforward commercials, so that’s good.  It can stream media from my desktop and through third party software I can also play Netflix on it.  If I rip my workout DVDs to my computer, I should be able to stream them from the Cirago, or even simply copy the files over to it; it can be a network mapped hard-drive too.


    I should inventory what DVDs I have… maybe that’ll help inspire me to play them.


    Let’s see what’s there:


    That’s a little embarrassing… some are still in the plastic!  Let’s hope the season is kind to me and the videos!  If I wanted to add to the collection, I thought I’d share that Beachbody let me know that they have some new products.  Of the ones they mentioned these were the most interesting (N.B. without having tried these products, I cannot endorse or recommend them, I am merely linking to acknowledge their existence).

    • Les Mills Combat: They have Les Mills classes at Goodlife Fitness, where I’m a member.  My favourite group class is Body Combat; the cardio burn rate is unparalleled, and it’s a heap of fun, scratching my martial arts itch.  I haven’t found a class that meets my schedule lately, so having one at home would be pretty attractive.
    • Insanity Asylum Volume 2: The Insanity series are unique in that they offer drills that are meant to increase actual athletic performance (speed, power, agility, etc.) rather than simply build muscle or burn fat.  They would probably be more useful for a performance minded multi-sport athlete.


    I hope that gives some of you some ideas…. what kinds of electronic media are you using to stay in shape?

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    Matrix Reloaded

    I made some changes to the blog design… I wish I could do more, but visuals are not my forte.  Still, I hope you like it; it’s wider for bigger pictures now.

    On Sunday I took another crack at a Matrix Workout.  For my warm-up, I did kettlebell swings, 1 minute of mountain climbers, 10 burpees and 25 pushups.

    Sorry about the orange… as if you weren’t sick of pumpkin themed stuff already.

    Remember the structure?  Here it is again, at least, the current draft:

    And here’s how I varied it this time…

    Here’s me doing the Single-Leg Bent-Over Rear Shoulder Flys…not perfectly graceful, but whatever.

    I used a pair of 8lb pyramid shaped weights I have, instead of 12lbs on this exercise, so I ended up doing more (15) reps instead.  At home, I did the pull-ups in more of an inverted row position; putting my feet on the bench takes weight off, and being closer to diagonal makes it easier on my shoulders. 15 reps done.

    Some support on my lower body plus a less punishing angle for the lift.

    For pushups this time, I managed 40 in one minute – I’m proud of that.
    I found the resistance band I have at home is not quite as tight as the one in the gym – even if I placed my feet (see below) further apart, I still couldn’t get a lot of resistance from it.  I’m considering scrapping this as my endurance/back exercise, but I like how the continuously increasing resistance during the motion feels.  It’s different (better?) than using a free weight – I just need the magnitude of force used to be bigger.

    Rows with the resistance band

    I managed 2 circuits this time, and the second circuit was done in 10 minutes.  I want to get a little more used to the load and the current exercises (maybe make it to 3 circuits) then switch things up a little.

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    Strength Lab: Enter the Matrix

    I am not a personal trainer (certified or otherwise) and I have no professional fitness training. Consult a doctor before engaging in an exercise program and follow my actions at your own risk.

    I had a chance to think about Strength Training lately.  I haven’t had a chance to do it, but for the purposes of this post (and not beyond that), it’s the thought that counts.  With my fitness ADD, I’d like to try something new; no problem… people post workout routines every day, I’m sure I could find something cool; in fact I do every day, sometimes I pin them to my Pinterest Board.
    I would, however, like to exercise my own creativity and knowledge and try to make something original that suits me, my needs and goals.

    Here are some important considerations:

    • No machines.  I have lots of fitness equipment at home, where I’d like to be able to do this workout and I prefer exercises that promote functional movement.
    • Speaking of functional movement, strength training for me needs to incorporate elements that will improve core stability as well as balance, which get neglected a little in a triathlete’s other 3 disciplines.
    • I’m primarily an endurance athlete, I’m not looking to bulk up or achieve any explicit strength goals, I just want to reap benefits like lean body mass (and the enhanced calorie burn that results) and injury proofing.  In other words, hopefully I get more power and better muscular endurance in my swim/bike/run – I don’t care how much I can lift.
    • I have injuries that I don’t want to aggravate.


    Doing functional movements tends to mean exercises that recruit multiple muscle groups at the same time rather than complete isolation.  A push-up works your chest, but also your shoulders and triceps.  So do most exercises that resemble a “Pushing” motion, and following that logic, I could divide my exercises by muscle groups as:

    1. Chest – a.k.a Push, includes shoulders and triceps
    2. Back – a.k.a Pull, includes biceps and trapezius
    3. Legs


    I figure these would cover 95% of the exercises I would like to do.  In terms of goals/benefits to be achieved by strength training:

    1. Power/Strength.  The raw force I can instantaneously generate… fast twitch muscles. Hopefully I increase the bang for my buck I get out of each stroke, pedal revolution, or stride.
    2. Core/Balance.  Being able to do load bearing/resistance using my (mostly) own body for support means being able to recruit more from my core while I’m swimming/biking/running.
    3. Endurance.  Being able to hold a pose, or do lots of reps for a long time.  Lighter load, more reps.


    Now take the red pill with me… and step into… THE MATRIX (workout)!




    Matrix: 1.) a rectangular array of numbers, symbols or expressions
    2.) a mold for casting letters

    If I arrange the muscle groups as columns and the strength types as rows, I get a Matrix, with different exercises to fill in according to how they fit the criteria of the rows and columns.  Let’s take a look with what I came up with so far:


    Already some questions/challenges: There seems to be a bit of overlap between Core/Balance and Endurance – some of the exercises could easily trade rows.  Furthermore, What order should I do them in?  I figured I shouldn’t start with the heaviest and allow myself to get a little more warmed up, so I didn’t put Power in the first row.  I also don’t really like the idea of two upper body exercises back-to-back.  Even though push-pull complement each other, I think some of the secondary muscles might object to the abuse.  I’m looking at you, shoulders.  So I think I’ll do them left to right, top to bottom, same as you’re probably reading the table.. I mean, matrix.  Finally, how many reps and how much weight (for non-bodyweight exercises)?  That’s where the experimentation starts… To the lab!

    Plan A was to get up early and run through these in my basement; the kids have been sleeping a little better, so I thought a 5AM or so wake-up was feasible.  Well, I forgot to set the alarm and ended up having to soothe the Lightning Kid at 5 and 5:30 anyway.  

    At the office gym,I don’t have time for full lunchtime workouts on Thursdays, but I figured I could manage once through before having to eat and go to a meeting.  Here’s how it worked out.

    Chest/Push Legs Back/Pull
    Core/Balance Bosu Pushups
    20 reps    		 Single Leg Squats with Toe Touch
    10 reps per leg    		 Single-Leg Bent-Over Rear Shoulder Flys
    10 reps per leg with 12lb dumbbells
    Power/Strength Bench Press
    12 reps 30lb dumbbells    		 Squat
    10 reps with 30lb dumbbells on shoulders    		 Pull-ups
    1 full pull-up, 8 reps of negative phase*
    Endurance Pushups
    For 1 minute (36 reps)    		 Wall Sit with Medicine Ball Squeeze
    For 1 minute    		 Band Rows
    For 1 minute


    Notes:

    • I warmed up with 3 minutes on a rowing machine.  As I mentioned, I was pressed for time.
    • I could probably go a little heavier on the bench press.
    • I knew I couldn’t do pull-ups well (or at all, really), but I’m going to have to get inventive with cheats/workarounds.  For the negative phase reps, I used a step to jump up to the top of the movement (with my chin at the bar) and lowered down slowly.  Even then, the latter reps were a little weak.  I could use a machine assist in the gym, or maybe resistance bands at home.  This will need some work.
    • The band rows were done with an extra cross-over compared to the pic in the link, i.e. my right foot was anchoring the end being pulled by my left hand and vice versa.  It seemed a little easy at first, but by the time a minute was closing out, I could feel some burn deep in my rhomboids and rear deltoids.  I think I’ll keep this one in the mix, though I need to be careful with consistency if the band I use (or my foot positioning) changes.


    Not including the warm-up, getting through the circuit took me 14-15 minutes with the only rest between stations being the time it took to get setup with the right equipment. Not a long workout, but I want this thing to be scaleable; if I want a longer workout, I can work my way through the matrix/table again.  I’ll be looking for different exercises to drop into the various slots, either from workout to workout or even within the workout (from circuit to circuit).  Any suggestions for  that meet the Core/Balance | Power/Strength | Endurance vs. Chest/Push | Legs | Back/Pull intersection criteria? REMEMBER: NO MACHINES! You know what the machines did in the Matrix…

    Posted on

    Boot Camp Sunday

    I’m not entirely satisfied with my current ‘Off-Season’ schedule yet.  So far, I have my running club (with structured speed, tempo, hill workouts) on Mondays and Wednesdays.  On Tuesdays, if I can, I go to Gravity Machine at Goodlife, and I do a spin class to keep my biking muscles in shape on Fridays.  Thursdays I have meetings too close to lunch to fit a workout in, and the kids still aren’t letting us sleep enough for me to plan a morning or evening workout.

    I usually fit in something good on the weekend though I don’t have anything dedicated yet.   Like I said, I’m not satisfied with the structure yet, but it’s not terrible either.  This Sunday I decided to visit my friend Peter (from Fit2Touch, which I’ve mentioned before here) at one of his Boot Camps.

    Peter does a good job of mixing exercise disciplines, so you don’t know what you’re going to get.  The warm-up had some boxercise elements, and the cool-down had its fair share of Yoga.  That Sunday’s class worked our core muscles more than anything else, and the circuits got progressively harder with muscle groups being hit with supersets (2 or 3 different exercises that hit the same muscle group without stopping).  Compound exercises like lunges with a bicep curl were favoured, and he hit some weak areas (especially for me) like the rear deltoids.  After whipping us good with the strength circuit, he hit us with some more cardio centric work in the last circuits including jogging laps around a pool… which was a welcome relief to cardio junkies like me, actually.

    Peter’s Boot Camp (a.k.a. FitBlitz) was a great way to make sure I’d gotten my entire body workout for the end of the week.

    Peter and Edna have been featured on Dragon’s Den, and Steven and Chris.  Visit their site Fit2Touch or Edna’s Healthy Couples Blog here.

    Posted on

    Impromptu Backyard Workout

    Normally after Shark Boy and I get home from daycare/work respectively, we have about 20-30 minutes to kill before dinner is ready.  He likes to be outside so we often take walks to the park or he rides his glider bike around the neighbourhood.  It’s an opportunity for me to be slightly active, in that I walk with him (occasionally running to catch up), but it’s not exactly a workout; I’m still in my work clothes.  I dress casually, but I’m not in suitable shoes for running and I get hot wearing jeans in summer (or Indian summer) weather.

    Today I tweaked it a little though.  Shark Boy had asked to play in the backyard this morning, and we had to get him to daycare (and me to work), so nothing doing.  Still, he jumped at the chance to get out there this evening.  I promised to join him once I changed to shorts and a t-shirt and grabbed a few extras.

    Knowing time was short, and that situations with kids were fluid at best, I didn’t have high expectations for my workout, but the truth was I was still sore from a Gravity Machine workout the day before, so anything that would break a sweat without being too gruelling was welcome.  I’d grabbed a jump-rope and a 6lb medicine ball that we got for my wife a while back.  I hadn’t put on shoes, but hoped I could jump rope in the grass.  That didn’t work so well; the rope slowed down in the grass and threw off my timing.  Next time, I’d wear shoes and do it on the patio.

    The medicine ball was more appealing – I haven’t used it since we bought it, but I’d found a good set of exercises here.

     I started with their ‘Log Toss’ and simply threw the ball into the air.  That way, if Shark Boy wanted to get involved I could simply claim that this was *my* ball and he was welcome to do the same with one of his.  Our backyard has plenty…

    It was a great move for explosive power through the legs in the squat portion, along with a swing in the shoulders, much like some of those kettlebell moves you see these days. I did about 10.

    I moved into Medicine Ball Slams.  These always scared me because I worry about what happens to the floor or walls that they’re used on.  Most demonstrations seem to occur in industrial spaces with cement walls.   That’s not like my house or my gym, but I figured our lawn was up for the abuse! 12 to 15 reps of this (I wish I’d kept better count, but the kids distracted me!)

    I paused to grab a picnic blanked and bring the Lightning Kid out to watch us play.  Then I lay down beside him and did some crunches while holding the medicine ball above me.

    Papa, that’s not how you play ball.

    Before Shark Boy finally demanded my attention, I fit in about 14 pushups while alternating the ball from hand to hand.

    We’re signing Shark Boy up for a Kids-of-Steel Duathlon, so I thought I’d try getting him in mental shape for the idea of racing; I know he’s got the fitness, endurance and iron will, I just hope he doesn’t get confused or overwhelmed.  Anyway, I challenged him to race across the yard.  With my longer legs it wasn’t that challenging or that much fun for either of us.  Then I gave him a head start halfway across the yard, and did a sprinting charge complete with “I’M GONNA GET YOU!” and monster sounds.  That ramped up the fun and sweat!

    To round it out a little before dinner, I managed to get the Lightning Kid involved too.  I ran a little (fairly slowly) while carrying him, and also some lunges with him on my shoulders.

    Shark Boy gets in on the lunging action

    While I couldn’t tell you how many calories I burned, I broke a definite sweat and had great fun with my boys.  I’m motivated to try this kind of thing again, in fact I’m motivated to get back into training for the off-season.  Thanks boys!

    Posted on

    Impromptu Backyard Workout

    Normally after Shark Boy and I get home from daycare/work respectively, we have about 20-30 minutes to kill before dinner is ready.  He likes to be outside so we often take walks to the park or he rides his glider bike around the neighbourhood.  It’s an opportunity for me to be slightly active, in that I walk with him (occasionally running to catch up), but it’s not exactly a workout; I’m still in my work clothes.  I dress casually, but I’m not in suitable shoes for running and I get hot wearing jeans in summer (or Indian summer) weather.

    Today I tweaked it a little though.  Shark Boy had asked to play in the backyard this morning, and we had to get him to daycare (and me to work), so nothing doing.  Still, he jumped at the chance to get out there this evening.  I promised to join him once I changed to shorts and a t-shirt and grabbed a few extras.

    Knowing time was short, and that situations with kids were fluid at best, I didn’t have high expectations for my workout, but the truth was I was still sore from a Gravity Machine workout the day before, so anything that would break a sweat without being too gruelling was welcome.  I’d grabbed a jump-rope and a 6lb medicine ball that we got for my wife a while back.  I hadn’t put on shoes, but hoped I could jump rope in the grass.  That didn’t work so well; the rope slowed down in the grass and threw off my timing.  Next time, I’d wear shoes and do it on the patio.

    The medicine ball was more appealing – I haven’t used it since we bought it, but I’d found a good set of exercises here.

     I started with their ‘Log Toss’ and simply threw the ball into the air.  That way, if Shark Boy wanted to get involved I could simply claim that this was *my* ball and he was welcome to do the same with one of his.  Our backyard has plenty…

    It was a great move for explosive power through the legs in the squat portion, along with a swing in the shoulders, much like some of those kettlebell moves you see these days. I did about 10.

    I moved into Medicine Ball Slams.  These always scared me because I worry about what happens to the floor or walls that they’re used on.  Most demonstrations seem to occur in industrial spaces with cement walls.   That’s not like my house or my gym, but I figured our lawn was up for the abuse! 12 to 15 reps of this (I wish I’d kept better count, but the kids distracted me!)

    I paused to grab a picnic blanked and bring the Lightning Kid out to watch us play.  Then I lay down beside him and did some crunches while holding the medicine ball above me.

    Papa, that’s not how you play ball.

    Before Shark Boy finally demanded my attention, I fit in about 14 pushups while alternating the ball from hand to hand.

    We’re signing Shark Boy up for a Kids-of-Steel Duathlon, so I thought I’d try getting him in mental shape for the idea of racing; I know he’s got the fitness, endurance and iron will, I just hope he doesn’t get confused or overwhelmed.  Anyway, I challenged him to race across the yard.  With my longer legs it wasn’t that challenging or that much fun for either of us.  Then I gave him a head start halfway across the yard, and did a sprinting charge complete with “I’M GONNA GET YOU!” and monster sounds.  That ramped up the fun and sweat!

    To round it out a little before dinner, I managed to get the Lightning Kid involved too.  I ran a little (fairly slowly) while carrying him, and also some lunges with him on my shoulders.

    Shark Boy gets in on the lunging action

    While I couldn’t tell you how many calories I burned, I broke a definite sweat and had great fun with my boys.  I’m motivated to try this kind of thing again, in fact I’m motivated to get back into training for the off-season.  Thanks boys!