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Back to the Gym, Thurs., Dec. 17

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by , December 17th, 2009 at 06:31 PM (4342 Views)
Was tempted to run again today, but the ungodly cold weather is dissuading me. So I went to the gym mid afternoon. I hate re-starting weights/drylands after a long taper ... You're always so sore at first ... But they're worth it; I always feel more alive and fit after drylands.

I warmed up with a 1 mile jog on the treadmill. I would have done more, but I didn't have my running shoes on, and I'm extremely paranoid about running in old shoes.

Drylands:

rack chins, 2 x 15
lying overhead tricep press, 30 x 2 x 25
overhead squats w/45 lb bar, 45 x 2 x 15
squat swings w/15 lb weight, 3 x 15
P90X X press squats w/12.5 lb DBs, 2 x 25
seated narrow grip row, 80 x 2 x 10, done very slowly
dumbbell shrugs, 20 x 2 x 20
bent over rear delt fly, 12.5 DBs x 2 x 15
hip hinges w/15 lb DBs, 2 x 15

windshield wipers, 2 x 25
dead bugs on bosu, 2 x 25
back extensions, 25 x 2 x 15
twisting med ball slam, 2 x 15
push ups, 3 x 15
superman bananas, 2 x 25
hanging straight leg raises, 2 x 15
hanging straight leg circles, 2 x 10, one set each direction (these are hard)
broomstick twists, 1 x 25

external and internal rotators, 10 x 2 x 15, each arm
prone scapular scrunches, 2 x 25
seated straight arm dips, 60 x 2 x 25

10-15 minutes of stretching

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Commentary & Dryland Planning:

I'm trying to settle on a dryland program for the next few months. I'd like to focus on strength and athleticism, not just strength (or "gorilla" strength -- but you go Elise!), which has been my principle focus the last year and half.

My tentative plan is to:

1. Continue my core work.

2. Continue some weights, but not with a focus on max or heavy weight (need a break).

3. Possibly keep just a couple of exercises where I do focus on max strength 1x week. Any suggestions? I'm leaning toward keeping the deadlift.

4. Continue plyometrics. I've really enjoyed addings these the last couple months and think they help my starts and walls. I'd like to do: (a) the intense plyos at the gym, (b) some endurance based plyos such as on the P90X videos, and (c) tabata interval plyos.

5. Think about doing the couple heavier lifting exercises very slowly. Had a convo with a friend who swears he was the strongest ever when he did this. And the slower lifting would be a nice contrast to #6 below.

6. Add some tabata based dryland training. I think I'll have to ease back in for awhile before I begin this. But it sounds appealing to me and likely beneficial for sprinting. For those who think sprinters are wimpy, this has been described as: "the fastest route to the pain cave known to man." I think one could do tabata intervals with with following drylands: ball slams, squat thrusts, thrusters, pushups, burpees, box jumps, lunges, squat jacks or these: http://www.squidoo.com/tabatatraining#module11685119. So this is sort of drylands on steroids. It's somewhat similar to the CF "5 rounds for time" concept, except this is more anaerobic.

Here are some links re: tabata training:

http://en.wikipedia.org/wiki/High-in...erval_training

[ame="http://www.youtube.com/watch?v=LkcnqPHcWeI"]YouTube- Faster Swimming dryland routine called Tabata[/ame]
(I like the exercise selected for the swim video demo.)

http://www.squidoo.com/tabatatraining

http://crmstelemark.blogspot.com/200...pain-cave.html

http://www.wellsphere.com/wellpage/i...ining-workouts


Exercise Question:

Can this one possibly be OK for the shoulder? The touted benefits sound impressive.

http://www.crossfitportland.com/archives/162

[ame="http://www.youtube.com/watch?v=ZUG8W10bu9M"]YouTube- 135Lb windmill for reps[/ame]

Breaststroke Links:
(for future reference and to actually read)

http://www.breaststroke.info/grotebreast.htm

http://breastroker.tripod.com/Santos.htm

http://www.breaststroke.info/Maximiz...eaststroke.htm

http://www.breaststroke.info/

[ame="http://www.youtube.com/watch?v=Le-KEtY4WhM&feature=player_embedded"]YouTube- phelps---breaststroke[/ame]

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Updated December 18th, 2009 at 09:06 AM by The Fortress

Categories
Strength Training and Dryland Workouts , Planning

Comments

  1. qbrain's Avatar
    Deadlift sounds like the best choice if you are only going to do one heavy lift.

    One arm snatch to windmill should be fine on the shoulder is executed correctly, but it looks like a lot of risk for very little benefit over doing the same exercise with a dumbbell or a kettleball.
  2. The Fortress's Avatar
    Quote Originally Posted by qbrain
    Deadlift sounds like the best choice if you are only going to do one heavy lift.
    Well, I might do a couple. Was thinking of standing lat pulldown as well? Or can you think of a better one? I want to get rid of the bench press (except maybe with light weights) and the HS hi row. I don't think I need to do the leg press, do you?
  3. aquageek's Avatar
    Curiously absent from your plan is yoga.
  4. The Fortress's Avatar
    Quote Originally Posted by aquageek
    Curiously absent from your plan is yoga.
    I'm unsure about continuing hot yoga. It sounds appealing during the winter. But I have this niggling suspicion it didn't agree with my knees.

    But, have no fear, Streakageekity, I will get in one session at the Reston Center with Jazz. He's just in Washington at the moment.
  5. The Fortress's Avatar
    Quote Originally Posted by qbrain

    One arm snatch to windmill should be fine on the shoulder is executed correctly, but it looks like a lot of risk for very little benefit over doing the same exercise with a dumbbell or a kettleball.
    What do you think would be a good DB weight to use for this?
  6. qbrain's Avatar
    Quote Originally Posted by The Fortress
    Well, I might do a couple. Was thinking of standing lat pulldown as well? Or can you think of a better one? I want to get rid of the bench press (except maybe with light weights) and the HS hi row. I don't think I need to do the leg press, do you?
    I would put standing lat pulldown in with your "light" lifting.

    I don't see any benefit to the leg press if you are going to do deadlift and plyos.

    Have you done standing long jumps? They are supposed to be better than box jumps for starts. I am suggesting them as an add, not a replace.

    What is your plan in the gym right now, because I thought you were dropping weights, but it looks like I thought wrong?
  7. qbrain's Avatar
    Quote Originally Posted by The Fortress
    What do you think would be a good DB weight to use for this?
    I would start with something light, like 25lbs, and keep trying more weight until you find something challenging but you are confident you can control.

    That guy was only doing 75lbs in the picture.
  8. The Fortress's Avatar
    Quote Originally Posted by qbrain
    I would put standing lat pulldown in with your "light" lifting.

    I don't see any benefit to the leg press if you are going to do deadlift and plyos.

    Have you done standing long jumps? They are supposed to be better than box jumps for starts. I am suggesting them as an add, not a replace.

    What is your plan in the gym right now, because I thought you were dropping weights, but it looks like I thought wrong?
    Yeah, I didn't think I needed the leg press.

    Well, I didn't plan to drop all weights. I had planned to drop heavy weights completely and de-emphasize weights. But I might keep the deadlift. There doesn't seem much point in doing that at a light weight, right? I thought perhaps one other one, maybe the seated row? Though, done at a light weight, that seems good for the scapular area ...

    I will definitely focus mostly on body weight exercises, core work and plyos, as I did yesterday. But I think I need some light weights to keep my shoulders in good working health. Trying to figure out which exercises make the most sense to invest time in ... I like the look of that snatch and windmill the way it's one on that video; it looks ideal for balance, stability, core, etc.

    I have done standing long jumps. And also a lunge-lunge-broad jump plyo sequence. I like box jumps though, so I'm keeping those. I especially like the idea of doing them with a tabata type interval. Killer!
  9. aquageek's Avatar
    Don't do box jumps. A lady in our gym busted bad the other day doing those requiring multiple stitches to her shins. Be careful! The box was way too high for her, however and she is a prissy little thing (you know the type - more about being seen that doing anything of value in the gym), not a well conditioned athlete like you.

    I don't agree with you taking one yoga class with Jazzdoink just to satisfy the bet. However, since I left it completely open ended with no restrictions, I guess it would qualify, dammit.
    Updated December 18th, 2009 at 10:31 AM by aquageek
  10. The Fortress's Avatar
    Geekadork, it's so nice to know you care. You totally deserve my little Xmas gift I just stuck in the mail!

    But it's too late! I've been doing box jumps for awhile. I use an 18 inch box and am careful. Plus, I do have legs of steel. Lol. Or at least I did before my taper .... I feel rrally weak now ...
  11. qbrain's Avatar
    Quote Originally Posted by aquageek
    Don't do box jumps.
    This makes me think that Geek missed an entire season of your blog.
  12. aquageek's Avatar
    18 inches is appropriate, this was at least 28 inches, too high. But, still, watch it!
  13. aquageek's Avatar
    I missed an entire season of everyone's blogs. I had to basically quit that stupid Facebook to free up time to read blogs over here.
  14. The Fortress's Avatar
    Quote Originally Posted by qbrain
    This makes me think that Geek missed an entire season of your blog.
    No kidding! For awhile, Geekity failed to read the blogs regularly. For serious swim nerds, they're often better than the DF!
  15. The Fortress's Avatar
    Quote Originally Posted by aquageek
    18 inches is appropriate, this was at least 28 inches, too high. But, still, watch it!
    28 is very high unless you're a 25 year old experienced Cross Fit jock.
  16. qbrain's Avatar
    Quote Originally Posted by aquageek
    18 inches is appropriate
    If I had a nickel everytime I heard that...

    thankfully I would be broke.

    Geek, totally inappropriate comment, fyi.
  17. aztimm's Avatar
    I agree on the box jumps; you've already been doing them consistently for months. As long as you keep a reasonable height, you're fine. At PT, I started with 6" then moved to 9, and the smallest stool my gym has is 12, so I cut the quantity a little.

    Box jumps, heel raises (even better on a standing calf machine), and squats have all helped increase my ankle flexibility and legs in general. While getting on the parking shuttle bus Tues night, I slipped off the curb and twisted my bad ankle. I immediately went into panic mode, but it was just a twist. Rebuilding will hopefully let things like this go by with just a blip.
  18. The Fortress's Avatar
    Yikes, sorry about the ankle! I bet you did have a panic attack.

    So heel raises help with ankle flexibiity? I thought they were more to build ankle strength. I've always thought strength and flexibility worked against each other in ankles; the former is good for running and the latter is ideal for swimming ...