Full Body Workouts

I'm Back

2016-10-18T16:15:00.001-04:00

It has been a long time since I wrote anything, time to get back on the horse. The reasons for my absence range from back to back rotator cuff surgeries to very personal reason, but I’m back.

So I’m getting myself back into the swing of things by hitting all phases.

My workouts will be multi-faceted. I’ll start out with a power/strength move, but not always heavy, for now. I’ll then do a few rounds of a full body circuit. Then some kettlebell practice. I’ll finish up with conditioning work. This will be done Monday, Wednesday, & Friday. Off days will be some cardio.

A look at my Monday workout will look like this:

Squats [20 reps]

{note - I’ll do squats every day, body weight on off days just to loosen up}

Pill-overs [20 reps]

Heavy swings as many reps as possible, vary the weight.

Then 4 rounds of push ups, pull ups, standing Russian Twists

Kettlebell practice – Jerks

Conditioning finisher

This is an example of one of the days, if you’d like more let me know!

Where Do You Go After Simple? | StrongFirst

2014-12-25T08:54:00.001-05:00

I think this will be a great way to start the New Year...

Where Do You Go After Simple? | StrongFirst

The Amazing Health Benefits of Apple Cider Vinegar

2014-10-12T08:07:00.001-04:00

The Amazing Health Benefits of Apple Cider Vinegar

T Nation | Fast Abs: 4 Fat-Burning Finishers

2014-07-08T08:15:00.001-04:00

Some Great Finishers!

T Nation | Fast Abs: 4 Fat-Burning Finishers

Working Out VS Training Pt 2

2013-08-10T01:34:00.001-04:00

Can you do both?

Is it possible to both train and workout at the same time, even in the same workout?

I’d say it is possible as long as you have your priority set correctly. If you are training for an event and it is in the near future, you would train your event in the first part of your session, SPP - Specific Physical Preparedness. An example would be if you are training for kettlebell long cycle at a competition you would practice/train for that in the beginning of your session. The second part of you session would be GPP – General Physical Preparedness. This is where you can “workout”, do circuit training, cardio, free weights, etc..

Now this can sound promising, a place where you can add variety, as long as it still works toward your goal of your training, and does not push you towards overtraining.

How do you know if you’re overtraining? Here are some signs of overtraining:

Washed-out feeling, tired, drained, lack of energy
Mild leg soreness, general aches and pains
Pain in muscles and joints
Sudden drop in performance
Insomnia
Headaches
Decreased immunity(increased number of colds, and sore throats)
Decrease in training capacity / intensity
Moodiness and irritability
Depression
Loss of enthusiasm for the sport
Decreased appetite
Increased incidence of injuries.
Compulsive need to exercise

There are several ways to objectively check for over training, one simple way is to check your heart rate, pulse, when you wake up in the morning. If you know your resting heart rate [1^st thing in the morning] and you find it is going up that is a sign of over training.

Some ways to treat over training

· Rest and recover

· Hydrate!!!!!

· Sports Massage

That’s all for now ….any questions? Comments?

Working Out VS Training

2013-07-18T15:25:00.001-04:00

Have you ever heard a phrase you liked but never gave it much thought?

I saw a picture of a sign hanging in a gym. It was the rules of the gym, and #1 was “Train don’t Workout”.

I liked that but never gave it much thought, until yesterday. Currently I’m training under the tutelage of Ken Blackburn, with help from Donica Storino, both from the IKFF for the kettlebell championships in November {Click above banner for more info}, I’ll be doing the “Long Cycle” . So I decided to do my Wednesdays session in my garage, sure I knew it was hot, 112f, but I like that once and a while, nothing like gettine a good sweat going. Here’s where it dawned on me the difference between training and working out. The good sweat would be great for working out, but when your training not so good. I was supposed to do 2 – 3 minutes sets of 10-12 reps. First set was fine, 2^nd set not so good, and the 3^rd set of just cleans was plain out exhausting. So I now know, training is having a goal or event in mind, working out is just getting work in. Right now I’m training so no more garage sessions over 75f.

Thanks for reading and I'll be posting alot more from now on.....

Progress....

2013-04-20T22:02:00.001-04:00

Ever become frustrated with your workouts?

Well, the road to recovery can be full of frustrating times! Then top that off with a trip, I mean a slip, down iced up front stairs really adds to the aggravation.

I went to Tenn. to visit my brother and his family and also to run in the Lexington Blue Grass ½ Marathon, needless to say the training I did up to the slip & trip, was for nothing, my hip was having none of it! It would have been tough but if it weren’t for the slip I would have finished, even though it was a very tough course. Congrats to all who finished!!!

The one thing I’ve learned from this comes from reading ,“The Seven Habits of Highly Effective People”, and that is try a paradigm shift.

No I’m not back to pressing 48kg kettlebells [not yet any way], or benching or any pressing, what I was pre-op, but every workout I’m better than the one before. Went back to working out end of January, as posted here. Couldn’t press a 8lb [yes pound, not kilogram] kettlebell, as of last week was jerking 20kg for 16 reps and press a “pood” for 5 , still not there but improvement none the less.

So, for now I’ll stop looking so far back in my past and just look at my last workout, and future.

In Hoboken this June I plan on getting my IKFF level 2 test completed [June 14-16, go to events-registration Payment Plans are available! ]

In May I’m running the Spring Lake 5

I did get some new toys, Yoke from from Black Widow Training Gear….

Who wants to play?

Also check out my new site FULLBODY WORKOUT SYSTEMS

I am still following the same workout for now, just adding the toys

Feel free to comment, not spam you know who you are get a life, ask questions, give me something to write about

Some Progress

2013-03-12T17:25:00.001-04:00

Since my last post progress has happened, in some exercises anyway. I've been using the Hammer Strength machines for now until my stabilizers get stronger, doing band work for that. One example of increase is the incline started out 3 weeks ago with 25lb plates on each side, 1 per side, last Wednesday 2[45s] per side, bout 50% of my normal but getting there. Trap bar dead lifts, started out 45 per side, then last Friday did the picture, never sure how much the bar is, but were doing sets of 12! Yesterday I did double Kettlebell Jerks, 16 kg, 4 sets of 5, the one of 10.
Still conditioning is slow I have good days then it takes a few to recover, so the 1/2 marathon the end of the month in Lexington, Ky, will be very interesting!

The Comeback Begins!

2013-02-25T19:28:00.000-05:00

Today starts my 3^rd week back working out, it has been @5 months since the surgery and I am week as hell! I have most of my range of motion back, but as I tried today and found out not quite enough for regular squats [barbell back]. The strength is coming back, slowly, but volume is coming faster. I have to keep reminding myself to be safe!

My plans are to be kettlebell competition ready in the fall [2013] the below workout is a sample of what I’m following for the next 3-4 months, then I plan to be ready to start picking up the pace, switching the SPP & GPP around.

	Mon	Weds
Warm-up
GPP	Front squats 5-3-1	Lunges
	20-Reps Squats	Inc Press {A}
	Rows {A}	Pull Downs {A}
	Push-ups {A}
	Tris	Bis

SPP	10 Minutes KB Jerks*	10 Minutes KB Snatches*
Finisher	TRX	Dbl KB Swings
Cooldown

	Running on off days and if w/o in gym

	* Start with sets of 4 with 45 seconds rest, when I can do the whole 10 minutes
	got to 30 seconds, then 20….then next size bell

	On Fridays safely attempt new exercises and weights Today's workout had a funny ending… as much as I like foam rolling post workout, I also have a "Teeter Hang-up" which I like to use post workout. Can become interesting when your dog thinks this is a great opportunity to be licking your face! Let me know if there is any questions or suggestions! Have a great one....

Catching Up

2013-01-09T23:03:00.000-05:00

Time to catch up….

Surgery came and went, the shoulder was worse than expected, 2 tendons [supraspinatus ad subscapularis] had to be re-attached and 1, the bicep to rotator cuff, was released, it was not able to be repaired. Nearly 4 months have passed and I have very little strength, mobility is back, and pain is almost gone. It hurts a lot when it rains.

Just starting strength training but you become humbled fast [and embarrassed] when a 2lb dumbbell is heavy. I’ve been told it will take over 1 year to be @100%, my goal is to make the IKFF nationals in Oct. or Nov.

I’ll start writing about what I am doing as far as weight training to further my rehab, and also answering questions a s they come up.

I will be posting more regular!!!!!!!

Testosterone - All about Testosterone | Brad Pilon's 'Eat Blog Eat'

2012-09-25T23:12:00.001-04:00

Interesting article on testosterone by Brad Pilon author of "Eat Stop Eat"

All about Testosterone

by Brad Pilon on September 25, 2012

Admittedly this blog post has very little to do with Intermittent Fasting, but I’ll do my best to tie it all together in the end.
Instead of fasting, today we’re talking about Testosterone. And, although the name testosterone is only 65 years old, the hormone that it identifies has been a focus of scientific interest for more than a century.
I would argue that its influence on masculinity has made Testosterone the most controversial hormone in the human body, and that this controversy has left the average person blind to its potentially therapeutic properties and benefits.
However, despite the common belief, there is a lot more to Testosterone than baseball and bodybuilders.
For the purpose of keeping this post under 10,000 words we’re going to be mostly exploring testosterone in men, but I will point out some of the facts that apply to women as well.
All right, lets get started.
The basics of Testosterone are fairly easy – Men have much more than women and this difference in circulating testosterone levels is largely responsible for the main differences between the sexes (muscle mass, body fat storage patterns, body hair etc).
Testosterone secretion in men follows a circadian rhythm^[i]. This is just a fancy way of saying that the amount of Testosterone in your blood varies depending on the time of day. Peak serum testosterone levels in men occur between 5:30 AM and 8:00 AM and then slowly taper off towards the end of the day then start to rise again during the night ^[ii],[iii].
It is also well known that Testosterone plays an important role in the development of skeletal muscle size ^[iv]. There is a well established dose response between average serum testosterone and muscle mass. This includes levels in the extremely low range all the way into ‘supraphysiologic range’ – the levels only possible with testosterone injections, or really rare disease states..... Con't.

Testosterone - All about Testosterone | Brad Pilon's 'Eat Blog Eat'

FrontSquat.com

2012-09-05T01:17:00.001-04:00

One of the best tools I have! I recently discovered I have tears in my rotater cuff [one way I found this out was back squats] this helps alot!
FrontSquat.com:

'via Blog this'

I am now a Team Beach Body Coach

2012-09-04T18:04:00.001-04:00

I am now a coach with Beach Body watch video to have an idea what I'll be doing with them.

WOD of What?

2012-08-19T18:01:00.000-04:00

I’ve been ask a lot lately, maybe due to the Crossfit Championships then Olympics, what do I think of “Crossfit”

That’s a subject that seems to have people thinking they need to be either “pro” or “con” “Crossfit”.

Well…

Here is my take, I’ve actually never done a CF workout, so I can’t be outspoken either way, so I’m actually neutral I guess. It definitely has its positives, just look at the athletes, most of them anyway I’m sure someone going to say they have seen otherwise. They are well conditioned and strong. The negatives I see involving it are when I go to a gym, that is NOT a CF gym and the trainers have people who have no right, yet, jumping into that kind of workout. {Advice start people off slow where they need to start depending on their situation, not where they “THINK” thay are ---they’ll stay around longer and be happier and healthier in the long run} I’ve seen people hurt and also seen their breakfast because they were doing something not at their current level of fitness.

The WOD idea works but I need some thing more clearly measurable, that’s why I like the various density methods, especially EDT. EDT, escalating density training in a nut shell is you take a set time frame, say 10 minutes, take a set weight on an exercise that you can do 8 reps with -250lbs on deadlift as an example, do as many sets of 5 in the time frame. Record it and do better next workout. To try and make it more clear in this short time frame: you get 4 sets in 10 minutes simply you can go for 5, or add 10lbs and get 4 more or just get 1 more rep [ one thing I do is if I cant get 5 reps toward the end I do 4 then 3 then 2, etc add all the reps up times I by the weight and try and get a higher rep per minute next workout]….phew

Where was I ….

Oh the WOD thing, WOD is what either pulls people in or pushes them away it seems. Why cant you do both???

Take this as an example you want to work on your kettlebell snatch, you do a 10 minute EDT of Snatches, then finish it it up with a WOD. This works both arguments and gets a fullbody session in.

This what I’ve been doing not even realizing it I’ve always been playing both sides.

Really is there a bad workout if it gets people moving [SAFELY]?

My shoulder is getting frustrating, but I’m moving . I’m doing sort of what I just mentioned but I’m doing Tai Cheng with it, I do the mobility warm-up then my workout then the Tai Chi as a cooldown. If your interested in more you can contact me or click on the links in this post or on the right.

Here is my next workout, please let me know what you think.

Oh yeah for September I want to do 10K Swings!!!!

Monday

5-3-1 Front Squats

10 minute EDT Snatches

Swings –Tabatas

TaiCheng

Tuesday

Run/Cardio

TaiCheng

Wednesday

10 minute EDT Jerks

Metabolic

Legs/Chest/Back/Full

Core finisher

TaiCheng

Thursday

TaiCheng

Friday

5-3-1 Trap-bar Deadlift

Cleans

Finisher

TaiCheng

Saturday

Bootcamp/ TaiCheng

Shoulder Update

2012-07-20T02:27:00.000-04:00

Never really got to do the workout I posted, found I have a complete tear right at the bone of the supraspinatus and a partial tear in the biceps brachii long head. Surgery is still an option and it will be revisited after physical therapy, and that is taking a lot out of my shoulders.

So what I did was I purchased a front squat harness to distribute the weight better on my shoulder and am doing the 12 week Front Squat Program which has me doing front squats Monday & Friday. On Wednesday I’ve been doing a 10 minute EDT block of double kettlebell jerks, not full out in the beginning but getting there now. I follow that with a metabolic circuit which I vary each workout.

Added to that I recently received Mark Cheng’s Tai Cheng andI am doing that, it is an excellent Tai Chi program that I highly recommend ifyou are looking to learn for added mobility, flexibility, and improve posture.

I do, do some snatches on my Friday workout, but they seem to be the most problem since I’ve been doing the PT.

One of my favorite metabolic workouts have been incline dumbell press, pull-ups, farmer walks and swings. I do 30 seconds on the press, & pull-ups, farmer walks up & down driveway , swings for 30 seconds,rest until pulse drops @20-30 beats, repeat 2-3 times

Plan of Action

2012-06-17T17:40:00.001-04:00

Plan of Action

So I was away from the blog for a while due to my “regular” job and injury. My injury is to my right shoulder I have “Chonic Tendon something or other” and 2 tears [one complete] in my rotator cuff.

Originally I was told to stop working out, I couldn’t because of my IKFF level 2 cert, but I couldn’t get it done due to the pain, so I’ve rested now. I had and MRI, went to an orthopedic doctor, he said I don’t need surgery “NOW” but will revisit it in @4 months. He gave me a cortisone shot and said I can get back to working out, easing into it over 4-5 weeks. I asked if there were any restrictions to my workouts and he said no.

I also need to go to PT.

I want to get the level 2 cert videoed but I want to do this right, and heal properly.

This is what I plan on starting off with, I will use lighter weights in the beginning, and increase as my shoulder gets stronger

Let me know what you think.

Warm-up Mobility Everyday

Monday

Squats - Work up to 3 sets -10/10/AMRAP

Leg Curls 3x10-12

15 minute EDT I arm KB Clean and Press – Reverse Ladders [3-2-1] 1^st week with weight I can do 8-10 reps then increase the weight as my shoulder gets stronger, this will be the same with all KB work

Run or KB Swing Tabatas

Wednesday

Dbl KB Jerk 15 minute EDT 24kg start with sets of 5…

Try benching and rowing??? {Chest and Back}

Run or Row

Thursday – long run

Friday

Trap Bar Deadlift – 8-3

KB Snatch 15 Minute EDT Reverse Ladder {4-3-2-1}

Run

***** As strength comes back will also add fun lifts before cardio , ex. 2 Hands Anyhow, TGUs, Atlas Stones, Sandbags….etc *****

How Sleep Affects Weight Loss

2012-05-15T09:26:00.001-04:00

Good article on how sleep affects belly fat....

How Sleep Affects Weight Loss

Aprils workout - IKFF Certification in Hoboken NJ

2012-04-09T11:06:00.001-04:00

Hello, hope everyone is having great workouts!

Been trying to get my running up but nagging injuries are slowing me down.

Below is my latest workout revision, you’ll notice I’m practicing Dbl KB Jerks & Snatches [single kb] every workout, this is due to Level 2 IKFF cert in May 18^th -20^th {AMRAP= as many reps as possible] There are slotsavailable for level 1 &2 in Hoboken NJ click here for more information.

Just to get this out there as well as being CKT and ISSA [VERY soon as soon as I finish my test] I am also a trained health coach inquire for more information.

Monday

Bench 3-2-1

Cardio Divide

Dbl KB Jerk & Snatches AMRAP

- 28k

Strength Conditioning

Tuesday

Cardio

Wednesday

Trapbar Deadlift 10 minutes

Cardio Divide

Dbl KB Jerk & Snatches AMRAP

- 20k

Pushups/Pullups 7 minutes

Core finisher

Thursday

Friday

Squats [20 rep]

Dbl KB Jerk & Snatches AMRAP

-24k

TGU 10 minutes

Cardio Divide

Sandbag or KB or Combo drills

Let me know what you think of this workout!

Metabolic Resistance Training Bootcamps Explained

2012-03-20T19:15:00.000-04:00

What Makes a Good MRT Bootcamp Workout?

By Mike Whitfield, CTT, and Craig Ballantyne, CTT

Co-Authors, TT Metabolic Resistance Training Bootcamps

Bootcamps have come a long way, and the days of running laps

over and over are dwindling away. You already know that

metabolic resistance training (MRT) is the hottest method to

use with clients and campers to strip fat off in less time.

But how do you incorporate MRT into a Bootcamp setting, and

how do you know if you have a good workout program designed?

=> Enter the Done-For-You TT MRT Bootcamp Workouts

A Structured and Professionally Designed Program

Every once in a while, it is certainly fun to throw together

some fun exercises and just work hard. But if you do that

day in and day out, you and your clients could be asking for

an overuse injury.

That's why a thought-out, well-designed program is important

to use with your campers so that they get the best results in

minimum time, all while avoiding overuse injuries.

The Layout

The workouts should be laid out in superset or circuit fashion

with non-competing exercises so that you can produce more work

in less time.

People want to lose fat and not have to be at your location

for an hour and a half.

For example, you would do a Bodyweight Bulgarian Squat, then

immediately Close-Grip Pushups. Your lower body rests while

doing an upper body exercise and vice versa.

Strength Training - When and Why

Many bootcamps make this mistake - they do a lot of cardio

moves early on, like running or sprints, and then expect their

campers to bust out pushup after pushup. Or worse, there is

no strength training component at all.

The strength part of a bootcamp workout should be done at the

beginning after the warm-up, when their muscles are ready to

work, but fresh. This allows better effort for your campers

and better results.

What Exercises to Use

Big, compound movements burn more calories and get your campers

better and faster transformations. A variety of pushups (some

you may not have even heard), lunges, rows and jumping movements

should be utilized to keep your campers engaged and excited.

You can also incorporate different methods to give your campers

the "Wow!"experience, including the 90% method, 1-1/2 rep style

and more. These are fun gems you can use to keep your campers

coming back for more great workouts.

The 3 Keys to a Solid MRT Bootcamp Workout

We already talked about strength training and how it is missing

or misplaced in a lot of bootcamps. But another key to use in

your workouts is conditioning. You can typically use a circuit

of bodyweight movements with little rest (30 seconds to 1 min)

that will skyrocket your client's conditioning.

They will appreciate that when they can go up and down the

stairs easily.

Finally, the metabolic finisher and/or intervals - When most

people think of intervals, they think of treadmills or bikes.

But you can actually perform intervals just using bodyweight

exercises or moves like KB Swings.

The metabolic finisher is usually a superset or circuit with

a variety of reps and sets with heart-pounding moves like

Burpees, Swings, Pushups and more. They use incomplete recovery

with very short periods. They finish off your campers, revving

their metabolism all day long.

The Most Important Thing to Remember - Timed Sets

The one thing that could make or break your bootcamp is using

specific reps rather than timed sets. For example, you tell

your campers to perform 15 Bodyweight Squats. That might be

the perfect amount of reps for some, while others will struggle

getting that many. For advanced people, that might be too easy.

That's why you want to use timed sets. By asking your campers

to perform 30 seconds of Bodyweight Squats, everyone can do

what they can in that time, allowing people of all fitness

levels to benefit.

Have Fun With Your Workouts

Any bootcamp workout is fun when you use some kind of camper

interaction. This could be allowing one of the campers call

the shots, or having your campers partner up for shadow drills,

and more. The TT MRT bootcamp workouts utilize this strategy

throughout the manual.

Be Unique

By offering your unique energy and enthusiasm, you will have

campers coming back. You should even use unique exercises to

keep the workouts fresh and exciting, like:

Spiderman Climb with a Reach

Total Body Extension

Plank to Triceps Extension (crushes the triceps with bodyweight only)

And more...

These unique exercises and more are built right into the

done-for-you workouts.

Have fun, be safe, and bring the energy.

=> Get over 31 Metabolic Resistance Training BootcampWorkouts here

You'll save $30 this week only during the program release sale.

Plus, if you're a trainer, you'll get a complete bootcamp

build-up blueprint to help you get more clients.

The Best Fat Loss Tips

2012-03-10T16:59:00.001-05:00

The Best Fat Loss Tips

Fat Loss Rules To Live By

By Kevin DiDonato MS, CSCS, CES

Diet, exercise and sleep are sure fire ways to help you lose weight and keep it off.

However, today there is more information available to you for weight loss, that sometimes you can get overwhelmed.

We have made it easy for you to lose weight and keep it off.

Here are 7 simple fat loss rules to help you lose weight and change your body forever!

Where is the time going?

2012-02-24T14:01:00.000-05:00

I’ve been busy with new job [still], I guess I am lucky to have that problem in this economy.

I do have my current work-out.Where it says “support work” I may do extra work to support the strength work preceding it, for example on a chest day may do some tricep work. The Dual threat synergy is a workout by Josh Henkin and Troy Anderson, [available on link on the right “Ultimate Sandbag”] I’ll do that when I work out at home at the gym I’ll do some kind of “WOD”. Fridays I’ll be working towards my IKFF level 2 certificaton. There is a level 1 &2 cert in Hoboken, NJ-5/18-20 if anyone is interested click on the above IKFF banner and go toevents, see you there.{or here}

Monday

Bench 5-3-1

2 Minute Cardio Divide

Support Work

2 Minute Cardio Divide

Dual Threat Synergy {WOD}

Cardio

Wednesday

Deadlift 5-3-1

2 Minute Cardio Divide

Support Work

2 Minute Cardio Divide

Dual Threat Synergy

Cardio

Friday

Biathlon – Jerk and Snatches

20 Rep Squat

2 Minute Cardio Divide

Dual Threat Synergy

Cardio

ALSO anyone planning on doing a Spartan Race in the U.S. use this code for $15 off - NJSRT002

MOVE!!!!!

Fight Back Against Athritis Pain

2012-02-19T18:00:00.000-05:00

Fight Back Against Athritis Pain: "Tiny Fighters For Inflammation In Your Body

By Kevin DiDonato MS, CSCS, CES

Inflammation could affect many different areas in your body.

According to research, inflammation can lead to cognitive decline, dementia, increased pain associated with PMS, and increased pain associated with arthritis.

Now, some research suggests, that krill oil could lower inflammation, which could lower pain and improve different aspect of your life.

Let me explain…"

'via Blog this'

Vitamin D and Calcium and Fat Loss

2012-01-16T10:33:00.000-05:00

Vitamin D and Calcium and Fat Loss: "Vitamin D And Calcium. POTENT Fat Fighters.

By Kevin DiDonato MS, CSCS, CES

Are you fat, tired and unhappy with your appearance?

When you look in the mirror, do you see a protruding belly and NO SIX pack abs?

Have you tried everything from exercise to eating right- all to no avail?

What may be happening is this: you may be lacking essential nutrients in your diet which may INCREASE your fat burning potential.

But more importantly if you find yourself overweight, you may some deadly tissue growing inside your body.

And it may be wrapping itself around your organs"...READ MORE

'via Blog this'

Change = Chaos

2012-01-03T00:32:00.000-05:00

I changed jobs recently and I thought being it would be steady days for the 1^st few months I’d have more time to work out and write----wrong!

I’ve had a lot less time to do both, but sadly tried to continue my workouts, which led to overtraining. This of course lead to weakened immune system, burnout, bad sleep patterns, etc. So I’ve backed off the training, somewhat forced due to the flue. As fate would happen I received an email about a book “5-3-1” by Jim Wendler, which was so appropriate for my situation. It is a minimalist approach to making strength gains, doing 4 lifts, squat, deadlift, bench, and press. Of course as I am feeling better I will be making it my own 5-3-1 +KB sport+ fullbody strength conditioning, but this time mindful of overtraining. {There are several options with 5-3-1 program that include fullbody, cross training, etc, in the Ebook version}

So far my rough version of a workout looks like this:

- 5-3-1

- (2) 1 minute sets either of Kettlebell Jerks or snatches. I will alternate doing snatches on upper body days, and jerks on lower body days, this right here giving me a fullbody workout.

- Strength conditioning

The strength condition will vary at first, but I will settle on 4 workouts so I have a way of marking my progress, either timing how long it takes me to complete a workout or density sets, or distance.

I’ll post my final, if it can ever be called final, version of this workout as I fix it up.

Being it is a new year, some of my fitness goals this year to do an obstacle run, signed up for a Spartan Sprint in June, enter a Kettlebell competition this year, possibly another ½ marathon or 2,even though after my last one I said I was finished. Notice I didn’t say lose weight. I did gain some being sick and want to lose it, but I’ve learned if you do something like the items I mentioned above, the training for them will force you to get in shape and lose weight. It is sometimes [ some will say always]better to do it this way. Find an event and train for it. Buy new clothes and train to make them fit. Always tell supportive people about your plans, someone that will guide you on your journey.

FREE Prograde “Workout” shake drink click here!!

Until next time ….soon…

BTW I am now taking on Health Coaching clients contact me via facebook [and like my pageplease ] for more info for more information

Bored and a bit over trained

2011-10-31T12:43:00.000-04:00

Making Changes

I have been following the workout I posted in my last blog, as with anything, I’ve learned I need to make a few adjustments.

One thing I’ll be able to do is back off “some” of my running, my ½ marathon in Savannah is this weekend [11/5/11], so I wont have to run as much. I’ll be running with my brother, Misfit Runner, and his family so it should be fun, I’m also raising money for Cancer - Team DetermiNation.

What I’m going to do is as follows:

I will keep the 10 minute EDT block in the beginning followed by the 2 minute cardio divide.

My kettlebell training will change, instead of [not sure if this was listed] doing 5 – one minute sets with one minute breaks then decreasing the breaks until I am at 30 seconds rest, and raising the weight. I will now raise the work time start with 4 sets at one minute and when I get to 1:40, raising:10 a week, raise the weight and go back to 1 minute. Eventually I will work to 32kg then stay there until 3 set of 2 minutes…then see what happens from there. [This is for both the “jerk” & the ‘snatch”

I will also add 2 sets each of :30/:30 of the next weight that I am working at ex. If I am using 24kg on the 1 minute sets, I’ll use 28kg on the :30, just to get a feel for the weight.

I will then combine GPP [general physical preparedness] & Cardio [ie.Cardio Strength]

An example is what I’ll do today, 30 seconds each of pull-ups, push-ups, swings, and medicine ball triple crush slams, rest 1minute -3-4 times.

What are “medicine ball triple crush slams” you ask. Hold the ball with a neutral grip “crushing it”, curl it, then press it, then tricep extension, then slam, repeat. I’ll see if I can do a video of it

Until then feel free to ask question

Health coaching and training available – contact me!!!