What Strength Training Have You Done Today

[old] Yoda1 · Post by **[old] Yoda1** » April 30th, 2005, 6:23 pm

Porkchop, Your suggestion of "lurking" about Crossfit's site is a good and one I intend to take. I liked the idea of the daily surprise quite a bit, but I'm sure there is more there to peruse. Are you going to join up? I'm going to take the next couple of days to set up several different programs similiar to the one I did the other day. Then set each up on different cards. And I'll suprise myownself each morning with that days workout. I'm going to use the Tabata program with at least 6 exercises in each. 8-12 reps per set. 8 sets per exercise with NO rest between. But I think I need to stay with 2 days between the workouts. I'll keep you guys filled in as I go. Hopefully, it will turn out to be a good experiment. I won't be using any iron, unless I haven't any other option. I will be using the Total Trainer for most of the exercises. You've mentioned a couple of times that your program is set up for several months in advance. Would you care to share that program with the rest of us? Yoda

[old] Porkchop · Post by **[old] Porkchop** » May 1st, 2005, 10:54 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Yoda1 @ Apr 30 2005, 05:23 PM)</div></td></tr><tr><td class='quote'>Porkchop, I won't be using any iron, unless I haven't any other option. I will be using the Total Trainer for most of the exercises. You've mentioned a couple of times that your program is set up for several months in advance. Would you care to share that program with the rest of us? Yoda </td></tr></table> Yoda, Interestingly, I have a Total Gym that I bought years ago (when they first started advertising on television), and I have found that I really don't like it nearly as much as real iron. Okay, my program (really, programs): I prefer programs that address more than just strength and (or) cardiovascular fitness. My background is in martial arts (3rd dan in taekwondo) and long-distance running, although I am no longer able to participate in either anymore because of an irremediable foot injury. Part of the appeal of Crossfit is that it cuts across disciplines in order to reach some kind of all-around fitness. My current program is one that was published in Outside Magazine in May - September 2002. It is a 20-week program called "Shape of Your Life," which incorporates, at various stages, bodyweight conditioning, heart-rate based endurance training, resistance training with weights (including some lifts inspired by Olympic lifting), plyometrics, and yoga. I am currently on week 15 of the program. I did the SOYL program once before, in 2003-04 with very satisfactory results. The specifics of the program may be found here: <a href='http://outside.away.com/outside/bodywor ... _life.html' target='_blank'>Shape of Your Life Article</a> I erg for the endurance segment of the program. The length of the rows is variable. Over the next few weeks the longest rows will increase in time to a peak of two hours in week 20. I also have been doing extra work on pullups and parallette movements. Unfortunately, I've had to put the parallette work on hold due to time constraints, but the pullup work continues. I warm up for every workout using a 52-week program (called the "Recon Ron" program) originated by someone in the U.S. Marine Corps as a method of increasing maximum pullups. I haven't tested my max, but I do multiple sets of 12 pullups as part of my SOYL workout twice a week at a bodyweight of 180+ pounds at age 53, so it seems to be reasonably efficacious. If anyone wants the specifics of the program, just Google "Recon Ron." It's freely available online. I don't like to repeat programs or workouts in close succession. After completing the SOYL program in 2004, I followed the program set out in the book "Core Performance" by Mark Verstegen (of the Athletes Performance Institute in Tempe, Arizona <a href='http://www.athletesperformance.com/' target='_blank'>API</a>). That's a twelve week program (an additional 8 week segment is available by e-mail from the author). I started on the SOYL program again after completing the CP program. There are some significant differences in the methodologies between the two programs, but the underlying concepts are remarkably similar. Core Performance is less concerned with endurance training, and more concerned with anaerobic and near-anaerobic training, than SOYL. I first became familiar with Verstegen's work through this article: <a href='http://outside.away.com/outside/magazin ... syboy.html' target='_blank'>Verstegen Article</a> and <a href='http://outside.away.com/outside/magazin ... ghome.html' target='_blank'>Exercises</a>. Verstegen is a well-known conditioning specialist who works with numerous professional athletes in various sports, as well as a number of Olympic athletes, including the U.S. women's soccer team. He has an international reputation as well -- he trained the Indian men's field hockey team prior to the last Olymics, too. Next month, when I finish the SOYL program, I am going to switch to something completely different -- a four-week powerlifting program based on the Westside program (that will mean something to those involved in powerlifting, and nothing to those that aren't). After that it is back to Core Performance, probably for the full 20 weeks. That plan that covers approximately the next seven to eight months. At the end of the next round of Core Performance, I may switch over to Crossfit, at least for some period. Porkchop

[old] Yoda1 · Post by **[old] Yoda1** » May 1st, 2005, 1:03 pm

Porkchop, Well, you've certainly given me some reading to do. It's going to take a while to print and digest everything, but I will do it. The little bit that I was able to read was defintely interesting. As a kid my father did not believe in paddling or sending me to my room. Depending on how bad I was would determine the exercise and quanity that I would have to perform. Needless to say, by the time I got in High School I could do a lot of things that others couldn't do. Pushups by the hundreds, pullups in groups of 25, climbing a rope was a walk in the park. I remember him telling me when I was 9 years old, "Take care of your body, you'll never know when it will save your life." I've never forgotten that and I believe that it is part of what drives me. I take a great deal of pride in being able to hike, bike, lift, with younger folks than myself. Although I can't perform at the level that I was once at I still thoughly enjoy testing myself againest the "kids". I hope that I never lose this drive. It is completely, 100%, satisfying. The Total Gym and the Total Trainer vs weights. I agree with you completely. Nothing matches up to the feeling one gets with the weights, but when physical problems arise that won't allow you to use them another course has to be taken. It took a long time to get the feel of the Total Trainer. Now, that I have it, it isn't as bad as I thought. I think that part of it is that it is hard to measure your progress. With weights you can look at the bar and say, "Ha, that's 105 pounds." But with the Total Trainer or Total Gym you have to forget about the poundage and think in terms of angles, levels, and percentages. Both are great pieces for non-stop exercising. It only takes a few seconds to change the levels, whereas with weights you're constantly adding, subtracting, and changing poundage. Enough of that. I will go and start reading now. Thanks again for the information. Yoda

[old] Yoda1 · Post by **[old] Yoda1** » May 1st, 2005, 2:52 pm

Today's continuing Tabata Experiement, (Abs are still a little sore) In the mountians for about an hour and 15 minutes for lower body warmup. ERG for about 11 minutes-upper body warmup. Handcycle for 4 minutes alternating directions each minute. Ball Crunches-8 sets of 12 reps-4 minutes. Seated Dips-8 sets of 8 reps-4 minutes. Pullups-6 sets of 8 reps-3 minutes. Press-4 sets of 8 reps-2 minutes- really misjudged this one. Eagle Flys-8 sets of 6 reps-4 minutes. Squats-8 sets of 8 reps-4 minutes-need my leg press back. Seated Rowing-8 sets of 8 reps-4 minutes. Overhead stretches-3 minutes. Overall workout time 36 minutes not including warmup time. Actual workout time was 32 minutes. Non stop moving as quickly from one exercise to the next. That's it, I'm going to go back to reading today's assignment from Porkchop. Yoda

[old] Porkchop · Post by **[old] Porkchop** » May 1st, 2005, 7:01 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Yoda1 @ May 1 2005, 01:52 PM)</div></td></tr><tr><td class='quote'>That's it, I'm going to go back to reading today's assignment from Porkchop. Yoda </td></tr></table> Enjoy. Porkchop

[old] Jim Barry · Post by **[old] Jim Barry** » May 1st, 2005, 10:17 pm

Just some steady rides this weekend on the trainer. This afternoon, I tested to see how far I can take this Hindu Squat work and I'm happy to report I'm at 300 and still feeling fine (at 38 reps per minute). Yoda, funny you said that about how your dad punished you. My 5 year-old son was a little bratty this afternoon. After repeatedly being told to leave the screen door alone he got punished: Two laps around the house! I think I had this idea in the back of my mind since I'm reading "Band of Brothers". The airborne soldiers that fought in Normandy were extremely fit. During the training years before D-Day they frequently tested the bounds of their physical limits as a result of being out of line (not hard in an elite outfit trying to weed out the weak). A soldier might come home to his barracks after exhausting all day exercises and if their bed was not made perfectly, they might then go out and do it all again (into the night). It was h***, but most every soldier said this extreme was still a little short of what they really saw in battle. My son certainly has no such life, but thought a little of this on a small scale could be good.

[old] tditmar · Post by **[old] tditmar** » May 1st, 2005, 10:44 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Jim Barry @ May 1 2005, 09:17 PM)</div></td></tr><tr><td class='quote'>This afternoon, I tested to see how far I can take this Hindu Squat work and I'm happy to report I'm at 300 and still feeling fine (at 38 reps per minute). </td></tr></table> How are those working for you as far as conditioning? Do you do the hindu pushups as well? Did you get all this from combat conditioning? I think I remember you took some time off the erg to focus more on Pilates at one time. As I recall, your wife is an intructor or just really into it herself. Anyway, I have been somewhat curious to here from anyone who has used Combat Conditioning and since you mentioned doing the hindu squats I wondered if that was where it came from.

[old] Jim Barry · Post by **[old] Jim Barry** » May 1st, 2005, 11:29 pm

Tditmar, I can not remember where I found hindu squats. Google searches are quick to hit the ubiquitous Matt Furey and his hyper-marketed Combat Conditioning (I know). A few weeks ago I found a video on crossfit's site that shows this one female instructor going nuts (while the rest of the class was suffering like a dog). I just got curious to see where I stand and after just 4 sessions I simply seem to have a knack. (Beware the first session I did 80 reps and for the next few days I was walking like an old man). I really like doing the work after riding on the trainer. I think this could work well to condition for strength/endurance. (e.g., events like the 2k or for the hill climbs I deal with offroad racing). Yes, you are right I took a break from anything aerobic about 18 months ago. I got into Pilates and bodyweight workouts (dips, pull ups, push ups swiss ball etc). That was a very good move for me (but for reasons that are sort of unique to me and my goals). I think it is another forum member with the wife that teaches Pilates. My wife is a Physical Therapist and did help me with some tight hamstring issues (that I related on the forum, PNF stretching etc) . And yes. I do hindu push ups and the related dive bomber push ups that Gary Wise (GW1) suggested. I'm working on a goal of doing handstand push ups but I have my work cut out for me there.

[old] Yoda1 · Post by **[old] Yoda1** » May 4th, 2005, 5:51 pm

This will be the last post I put up regarding this experiemental workout. No sense in taking up a lot of room that could be used otherwise. Here we go. About an hour in the mountain hiking, then about 10 minutes on ERG. All warmed up and ready to go. Handcycle-4 minutes, alternating directions. Swiss Ball Crunches-8 sets of 12 reps. 4 minutes. Seated Row-8 sets of 8 reps. 4 minutes. Wide Angled pullovers-8 sets of 6 reps. 4 minutes. Squat-8 sets of 8 reps. 4 minutes. Chins-6 sets of 8 reps. 3 minutes. Dips-8 sets of 8 reps. 4 minutes. Overhead stretching-3 minutes. Overall time not including warmup was 39 minutes. Actual workout time was 31 minutes. Done non-stop on Total Trainer. This was the third workout using this protocol. It definitely brings the pulse and breathing up. I'm going to continue this particular workout for several more weeks, so if anyone has any questions I'll be happy to try and answer them. Yoda

[old] Jim Barry · Post by **[old] Jim Barry** » May 5th, 2005, 10:44 am

Yesterday, I felt I was ready to get back to pull ups after a 2 week break to heal my finger. Hammered out 20 (not full extension down). Then before my bike/trainer time I did 25 dive bomber push ups, then 10 pull ups and some standing barbell presses (20 quickly w/ 15#). Then 12 pull ups (palms inward). Then 60' on the bike (HR 136 but high resistance). Then 300 bodyweight squats (9 minutes, HR avg 149). No problem. Then 10 pull ups and 20 push ups. I thought I should call it a day, but I had a great feeling going and seemed to do this work pain free (endorphins?). So off I went and did 10 pull ups. 20 push ups and 10 more pull ups (wide grip). I only stopped because I was just out of time and needed to shower and go to bed. So I totaled 65 push ups, 300 squats and 72 pull ups. No soreness today. Yoda, you inspire with your diligence (just when I thought you were all talk too!).

[old] John Rupp · Post by **[old] John Rupp** » May 5th, 2005, 11:48 am

Hindu Squat <a href='http://www.frixo.com/sites/fitness/exer ... squat.html' target='_blank'>http://www.frixo.com/sites/fitness/exer ... tml</a> <a href='http://www.harjoittelu.net/newsdesk_inf ... desk_id/85' target='_blank'>http://www.harjoittelu.net/newsdesk_inf ... k_id/85</a>

[old] Yoda1 · Post by **[old] Yoda1** » May 5th, 2005, 1:15 pm

Jim, Thanks for the complement? One of the young girls tha works out here watched me do yesterdays workout. She said, "I can that workout at the same levels as you." Now, this is a blow to my ego. Even though she's just 38 years old and very active I didn't like the idea that she might be able to complete the routine in the same time. With the exception of the seated rows and squats she was faster than I was.(she couldn't get all of the sets) I came into the house, had a beer, and mumbled to myownself. Later, she came into the house and said to me what do you expect, you old fart, I'm 25 years younger than you. I had another beer. Hey, you're doing pretty good with your workouts, as well. It's just a shame you have bad taste in bikes. Yoda

[old] Jim Barry · Post by **[old] Jim Barry** » May 5th, 2005, 5:00 pm

Hey, if we all bought recumbents how would you guys stand out as being so smart and cool?

[old] Yoda1 · Post by **[old] Yoda1** » May 5th, 2005, 8:06 pm

Yo Dude, Don't forget FASTER!!!! Much FASTER!!!! Yoda

[old] Jim Barry · Post by **[old] Jim Barry** » May 5th, 2005, 9:09 pm

Live it up. Remember I often ride where bents would be bent badly.