Saturday, February 02, 2008
Workout Construction 101
So I'm a month into the new training and loving it.
In fact, my only complaint is that I'm ready to get into it more!
As fun as it has been to be able to read a book while walking on an incline, my short "warm-up" jog to the local fitness center is all it takes to remind me how much I truly love to run. I just don't have the patience for the uphill walking. I'll use it when it's time to add more cardio to shed the fat but now it's time to get interesting.
I always go back to my tried-and-true favorite, high intensity interval training. It's fun, it's quick, and it burns a lot of calories. So because I let myself get so far out of cardiovascular conditioning, I'm starting back at the basics.
When I began my weight loss journey, the only thing I could afford or had the time for was a jump rope. I quickly graduated from that to neighborhood runs and finally joined a gym. There, I made it my mission to conquer the cardio equipment, push my maximum mile speed, and so much more.
Sometimes I can absolutely relate to the phrase, "ignorance is bliss." I feel some of my best training was when I didn't know what I was doing! Honestly, sometimes it's best to just get out there and push and not have a system or formula. I've got one here for this routine but its based on what I know I enjoy and is open-ended ... after 6 weeks I'll be cycling back to something new.
So my legs are where I want them to be. I've always had large, muscular legs, and I'm still gaining strength every workout with the current routine, so I'm going to keep it for now.
Cardio is getting a rework. I'm going back to intervals. Tuesdays and Thursdays (unless I shift days) will be for treadmill runs. I listed in my workout plan the starting speed, which will shift 1mph each minute in 4-minute cycles. So a workout that starts at 5mph will be 4mph x 2 minutes warm-up, 5mph x 1 minute, 6mph x 1 minute, 7mph x 1 minute, 8mph x 1 minute, then repeated, finally 9mph x 1 minute and then a cool down period. It's short and sweet. I'll start adding some uphill walking to the end, so that eventually it will be 20 minutes plus 15 minutes uphill for a total workout time of 35 minutes. Hardly something to balk at fitting into a schedule - most people spend 4 times that amount of time watching the television every day!
I'm also adding an outdoor run ... starting slow again but working up to 4 miles. Just got to get back outside, it feel so great.
The upper body workout is what is going to experience the most changes. I'm going to use a set of workouts that I learned from strength coach Charles Poliquin. For 3 weeks the two big muscles (chest/back) are going to be worked with 5x5s. These are sets of 5 reps at a heavy weight. Goal is to knock out all 25 but of course since I'm using my 5-rep max I will fall short the first few weeks. Then I'll move into 6x2, which is similar but the goal is to get what I can do 6x2 at and push that up to 6x4. Only a short three-week cycle so time will tell. I'll be integrating these the same way I have been in the past, alternating with legs so Mon - Fri - Wed - Mon - Fri etc (plenty of rest between workouts).
The weights to start with were based on my one-rep max calculator which I used previous workouts to plug into and determine my 5-rep maxes.
For biceps and triceps I'll be doing what's called a "mechanical advantage" set. I'll start with a weight and train to failure (my definition is unable to perform a rep with the right tempo and form) using the exercise with the least mechanical advantage, then switch to a better mechanical advantage and push out more reps, then the best advantage. For example, palms down curls (reverse curls) have gravity working against grip so these have the least mechanical advantage. Palms up, on the other hand, have the weight resting on your hand. Neutral grip (hammer) is in between. Same on the triceps push-down: bar with reverse grip, rope, then bar with palms down.
You'll notice I did leave out two very important elements (or maybe you didn't notice). In my article balancing act I explain why I believe balance is so important and often overlooked. So why would I be purposefully creating an imbalanced workout? I'm focusing on areas I feel I need to prioritize. The two elements I'm missing are rowing motion for the back (doing just lat pull-downs for now) and shoulders. I'll work out a routine after this next six weeks to address those.
The workout plan is online here and I'll track it in my journal.
Have a wonderful weekend ... the new program starts on Monday!
Warmly,
In fact, my only complaint is that I'm ready to get into it more!
As fun as it has been to be able to read a book while walking on an incline, my short "warm-up" jog to the local fitness center is all it takes to remind me how much I truly love to run. I just don't have the patience for the uphill walking. I'll use it when it's time to add more cardio to shed the fat but now it's time to get interesting.
I always go back to my tried-and-true favorite, high intensity interval training. It's fun, it's quick, and it burns a lot of calories. So because I let myself get so far out of cardiovascular conditioning, I'm starting back at the basics.
When I began my weight loss journey, the only thing I could afford or had the time for was a jump rope. I quickly graduated from that to neighborhood runs and finally joined a gym. There, I made it my mission to conquer the cardio equipment, push my maximum mile speed, and so much more.
Sometimes I can absolutely relate to the phrase, "ignorance is bliss." I feel some of my best training was when I didn't know what I was doing! Honestly, sometimes it's best to just get out there and push and not have a system or formula. I've got one here for this routine but its based on what I know I enjoy and is open-ended ... after 6 weeks I'll be cycling back to something new.
So my legs are where I want them to be. I've always had large, muscular legs, and I'm still gaining strength every workout with the current routine, so I'm going to keep it for now.
Cardio is getting a rework. I'm going back to intervals. Tuesdays and Thursdays (unless I shift days) will be for treadmill runs. I listed in my workout plan the starting speed, which will shift 1mph each minute in 4-minute cycles. So a workout that starts at 5mph will be 4mph x 2 minutes warm-up, 5mph x 1 minute, 6mph x 1 minute, 7mph x 1 minute, 8mph x 1 minute, then repeated, finally 9mph x 1 minute and then a cool down period. It's short and sweet. I'll start adding some uphill walking to the end, so that eventually it will be 20 minutes plus 15 minutes uphill for a total workout time of 35 minutes. Hardly something to balk at fitting into a schedule - most people spend 4 times that amount of time watching the television every day!
I'm also adding an outdoor run ... starting slow again but working up to 4 miles. Just got to get back outside, it feel so great.
The upper body workout is what is going to experience the most changes. I'm going to use a set of workouts that I learned from strength coach Charles Poliquin. For 3 weeks the two big muscles (chest/back) are going to be worked with 5x5s. These are sets of 5 reps at a heavy weight. Goal is to knock out all 25 but of course since I'm using my 5-rep max I will fall short the first few weeks. Then I'll move into 6x2, which is similar but the goal is to get what I can do 6x2 at and push that up to 6x4. Only a short three-week cycle so time will tell. I'll be integrating these the same way I have been in the past, alternating with legs so Mon - Fri - Wed - Mon - Fri etc (plenty of rest between workouts).
The weights to start with were based on my one-rep max calculator which I used previous workouts to plug into and determine my 5-rep maxes.
For biceps and triceps I'll be doing what's called a "mechanical advantage" set. I'll start with a weight and train to failure (my definition is unable to perform a rep with the right tempo and form) using the exercise with the least mechanical advantage, then switch to a better mechanical advantage and push out more reps, then the best advantage. For example, palms down curls (reverse curls) have gravity working against grip so these have the least mechanical advantage. Palms up, on the other hand, have the weight resting on your hand. Neutral grip (hammer) is in between. Same on the triceps push-down: bar with reverse grip, rope, then bar with palms down.
You'll notice I did leave out two very important elements (or maybe you didn't notice). In my article balancing act I explain why I believe balance is so important and often overlooked. So why would I be purposefully creating an imbalanced workout? I'm focusing on areas I feel I need to prioritize. The two elements I'm missing are rowing motion for the back (doing just lat pull-downs for now) and shoulders. I'll work out a routine after this next six weeks to address those.
The workout plan is online here and I'll track it in my journal.
Have a wonderful weekend ... the new program starts on Monday!
Warmly,
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Jeremy - I've been off the road as well and just trying to build back the cardiorespiratory conditioning. Glad to read your doing well. Jason
Very cool post. I wonder if you could follow it up with a "Meal Plan Construction 101". The reason I ask, is that there are an incredible number of resources out there that tell you what is good and bad to eat, however there really isn't a comprehensive meal guide.
I can find any number of workout plans that are ready-made for me to just walk in and do, however there isn't really that type of a meal-plan out there.
As such, I have to start working on creating my own... and I would love some pointers ;)
Jono
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I can find any number of workout plans that are ready-made for me to just walk in and do, however there isn't really that type of a meal-plan out there.
As such, I have to start working on creating my own... and I would love some pointers ;)
Jono
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