Blogger has been a BOOB today.
Let’s not kid anyone, I don’t have typical weeks. But thanks to the WONDERFUL people who inspire me to come up with interesting tidbits to write, I’m going to do this. I’ll give you a week of something like what I’d do for a weight lifting routine. May I throw a few caveats in here?
Disclaimer: See your damned doctor, and I’m not telling you to do any of this stupid stuff.
Also, the workout I’m following for myself right now is 95% from CrossFit. If you click that link, you could do exactly what I’m planning to do for the next several weeks.
However, what I’ll give you here are some sample workouts of things I’ve done over the last several weeks, and try to show you a mix of the ways I achieve my goals. Make sense? I’ll give you what I believe represents my standard mix of stuff.
Pushups 4 sets of 20
Chinups 4 sets of 2-3 positives, 8 negatives
Dips 4 sets of 10 (ow!)
Bent Over Rows 4 sets of 4-6 reps with the heaviest I can manage
Crunches 100 or more
Flutter kicks 100 (four count… one two three one, one two three two).
Russian Twists or Hip Crossovers (more ab stuff)
Run 30 minutes of sprint intervals. This means running the long portion of the track (or maybe 30 seconds if I were stuck on a treadmill) balls out, and then jog the next three sections. Do this as long as I can muster. If I wear out, I sprint the long piece and brisk walk the rest.
Stretch-centric stuff. (See Mark Verstegen’s Core Performance for details)
Foreward lunge, forearm to instep
Backwards lunge with a twist (looks very tai chi)
Run 5K or 5M, depending on how crappy I’m feeling.
Dips (more of ’em)
One arm barbell curls (Good for balance and other muscle work)
Skullbreakers (tricep extensions)
Sprint drills again (gotta love these)
Yoga, these days. But also plyometrics (there are great books to find these, but most also are in Core Performance)
Base side to side
One leg over the line
Good old fashioned jumping jacks
Burpees (see Crossfit)
Get up and runs (start from a pushup, and launch into a sprint)
(blah blah) Still with me?
Run 5K or 5M, depending. (This is not a running evolution).
(attn Thom: I’m not doing these until I see the other doctor, shhhh)
Squats (bodyweight with a swiss ball or with a bar)
Romanian deadlifts (because bar ones kill me)
Leg curls (oh hamstrings!)
Leg press (sometimes, but not a big fan)
Basketball or something equally not running.
Swimming pool w/my daughter (not exercise so much)
Rest days for now. Long runs in the future.
Now, there are other kinds of workouts that I throw into the mix. For one, I am fascinated with the Marine Corps Daily 16, which is a whole series of bodyweight calisthenics type exercises. I like websites like prisonworkouts.com (or something like that) that show improvised workouts. I am a huge fan of doing things like lugging around backpacks full of weights for endurance training. Love that schtuff.
The thing that’s got me turned on to CrossFit (not counting just how HARD everything seems) is that they really emphasize mixing it up all the time. Exercise becomes much more about getting that functional strength. (By the way, Megan, the thing that I usually mean about this is: I want the strength to save myself if a building cracks in half and I’ve got to escape). Superhero stuff.
Most of my effort when I’m moving around metal involves wanting more and more lean muscle tissue and more power to go with it. I want to build endurance, a powerful core, and all the strength I need to accomplish whatever goals I’m going to carve out of this year.
I watched WHEN WE WERE KINGS the other night. That’s the documentary about Muhammad Ali fighting George Foreman in Zaire. You look at Foreman’s hamstrings. That’s where his pounding power comes from. He has this MONSTER legs, and those drive his fists forward into Ali. Fascinating. That’s what I’m interested in learning.
When trail running season comes back to me, I’ll be throwing all kinds of new challenges in my own way.
Oh, want another really great read? I’m reading Mark Burnett’s book, Jump In! I’ve never seen one episode of any of the shows this guy put out, but boy, you read the story of how he gets there? It’s COMPLETELY inspiring.
What else do you want to know? Ask me more. Do you want alternatives? Do you want workouts without weights? I’ll throw it at you. What I won’t give you, ever, are ways to “tone” your body. I don’t believe in that methodology, and I don’t think it works. I believe in strength and power. I believe in people who can do handstands and muscle-ups, and the power to do whatever they can envision their body doing. (Flexibility? I wish I had more, but for now, I’ll trade for the power).
Blogger has been a BOOB today.