- What did I do yesterday? (strength, conditioning, low intensity, high intensity, etc) This question ABSOLUTELY matters in terms of setting up the day's training.
- How do I feel? (lethargic, tired, stressed, excited, fresh, strong, etc) Be honest with yourself. Know the difference of mental and physical fatigue versus being a "wussy".
- How much time do I have? Usually I give myself 90 minutes to workout. That is plenty of time to not rush any aspect of the training session. But let's face it, sometimes I may only get 45 minutes. It's a different type of program set up, going from 90 minutes to 45 minutes. The content will change.
- What do I feel like doing? Right now this is huge for me. I am enjoying the phase that I am in. Undulating, intuitive, functional, strength based and fun! Can't beat that programming. Those first 3 questions must be answered still, then, your actual program becomes hyper specific to your body, the responses it has to exercise stimulus and adjustment on the fly to make this specificity happen.
Back to my training...
Here are a few sessions I did in the previous 8 days...
Sunday, May 7th: Upper Body (basic goal was to go in and crush every body part up top. I did everything from heavy dumbbell bench presses to curl variations to drop sets. I love these days because I can zone the "F" out and meditate. That's what exercise is for me. Meditation. I stay in the present and focus on the movement and how it should be done, my breathing and my posture positioning. These things keep me focused in a workout.
Tuesday, May 9th: LOTS of crawling (240 yards worth to be exact), gymnastics strength training and airdyne medium intensity intervals. I was in an aggressive mood at the start of this workout. After the second lap of crawling, I put on a backpack with 25 pounds in it and did the remainder 20 minutes of crawling with this load. I basically did a 15 yard bear crawl every 60-80 seconds for 25 minutes. Great start to the workout. Next, I went to the rings and worked on my gymnastic strength. I have been working on improving in this modality for over two years. Two words... VERY HUMBLING. Give it a try but MASTER the basics, which could take over two years. I finished this workout on the Airdyne bike, 30 seconds medium intensity (around 405 watts) x 12.
Friday, May 11th: 1st workout was 50 minutes of cardio. Treadmill run/hill walk workout. First 30 minutes was 6.5 mph/2% incline, staying at a conversation pace throughout. Next 10 minutes was 1 minute run/1 minute walk at 10%/6.2 mph. Last 10 minutes was a hike up 12-15% incline building throughout. About one hour later, I did a strength and conditioning routine that looked like this:
10 minutes on spin bike to start (w/6x30 on/30 off to elevate heart rate)
Dynamic warm up
1a) Inverted Rows x 10
1b) Goblet Squat x 10
1c) Push ups x 10
*I did 10 rounds of this
1a) Rope waves x 40
1b) Airdyne Bike x 30 seconds
1c) 15 yard turf run x 3 laps
*As many rounds in 10 minutes
That gives you a taste of some of the work I have been putting in. Along with these type of sessions, I also add in tissue work (foam roll/tennis ball/massage), yoga, cold showers and meditation for physical and mental recovery.
Please do not adhere to these exact workouts. These are specific to me and my fitness and performance goals. If you need help devising a program specifically for you, shoot me an email (firstname.lastname@example.org) and I will help you out.
I also have a private Facebook coaching page that is FREE for you to join and ask questions about your fitness and nutrition program.
I appreciate you for reading. Peace