JJ and I headed to Grady yesterday to run the 4x90/90s. Unfortunately, and somewhat suprisingly, it turns out that Grady High School sometimes actually uses their field for school athletic events. Is it normal to have women's soccer in the spring?
Not wanting to pay to get in and then have people watch me loafing pitifully, I suggested we move across the street to Piedmont Park.
We did a 10 minute warm up jog, followed by stretching, followed by Really Ugly Running (Sometimes Uphill), by Kathleen Quinlen. And Jenn ran intervals.
Just kidding- we both ran them, but I couldn't believe a) how slow I was actually running by the third interval and b) how looooong 90 seconds became by the third interval. We found a pretty flat area to run them on, but it was a little hilly, so I am looking forward to running these on an actual track.
Needless to say, I did succeed in being totally exhausted by the end, so I guess that counts for something.
On that note- Ned? Can you post directions to Phoenix Park here?
I am one step closer to awesomeness!
Friday, April 28, 2006
Thursday, April 27, 2006
Air Alert Update: 2 months later
Yesterday I played basketball at the gym for 3 hours. My jumping height is still at the same point it was 1 week after finishing the program (where they say you will achieve your maximum height).
I have not done week 8 as a maintenance program. Not once. However, every once in a while, usually about once or twice a day or so (and sometimes at work in my office), i will do a full-out jump. I guess it's working, because I can still touch the same spot on the rim that I could 2 months ago.
Still at 27" (+10" increase)
I have not done week 8 as a maintenance program. Not once. However, every once in a while, usually about once or twice a day or so (and sometimes at work in my office), i will do a full-out jump. I guess it's working, because I can still touch the same spot on the rim that I could 2 months ago.
Still at 27" (+10" increase)
My notes on Intervals
This past college season, with SPSU, we had only 13 players, 6 of which were wet-behind-the-ears rookies. I knew endurance was going to be a huge factor for us this year, so I decided our track workouts were going to consist mainly of high intensity intervals. We started out doing 4 sets of 90/90s, 90 seconds running, 90 seconds walking. The goal is to run as fast as you are able to maintain for 90 seconds (I've talked about it here before, but hopefully we've got some new Rival eyes coming who want to get in shape for the season). After a few weeks of 4x90/90s, we moved to 5x60/50s, then 6x45/30s, 7x30/20s, 8x20/10s and finally 10x20/10s. We did these 2-3 times a week, usually running them after practice.
I can safely say, I'm in the best shape of my life. At Sectionals I played almost every point (all but one point on Sunday), and still felt fairly fresh afterwards. I would be dog tired by the end of a point, but I easily recovered in time for the next point. Hopefully Fox will reply with how effective he thought the program was. (Also, Edelman is on the 60/50s and has been happy, hopefully he won't post though).
For Rival, I'd like to continue the intervals. Maybe let people work at their own pace moving through the different intervals, so Fox and I could keep running 20/10s while everyone else would be able to start the 90/90s whenever and move along every couple of weeks. The nice thing is that the intervals don't take very long, about 5 minutes of actual running. It's also ok to be tired when you start, so you can do other stuff before hand. My basic plan for our track workouts is going to be:
warmup
running form stuff
plyos/speedwork
intervals
We'll probably substitute some conventional long distance running (400s, 800s, etc.) for the intervals now and then. I'm also hopeful that Rivalers will be able to run intervals once a week outside of the track workouts (after summer league games maybe, or at the weekend practices).
Lastly, thanks to Lean and Hungry Fitness for finding this article that talks about interval training. Some quotes:
I can safely say, I'm in the best shape of my life. At Sectionals I played almost every point (all but one point on Sunday), and still felt fairly fresh afterwards. I would be dog tired by the end of a point, but I easily recovered in time for the next point. Hopefully Fox will reply with how effective he thought the program was. (Also, Edelman is on the 60/50s and has been happy, hopefully he won't post though).
For Rival, I'd like to continue the intervals. Maybe let people work at their own pace moving through the different intervals, so Fox and I could keep running 20/10s while everyone else would be able to start the 90/90s whenever and move along every couple of weeks. The nice thing is that the intervals don't take very long, about 5 minutes of actual running. It's also ok to be tired when you start, so you can do other stuff before hand. My basic plan for our track workouts is going to be:
warmup
running form stuff
plyos/speedwork
intervals
We'll probably substitute some conventional long distance running (400s, 800s, etc.) for the intervals now and then. I'm also hopeful that Rivalers will be able to run intervals once a week outside of the track workouts (after summer league games maybe, or at the weekend practices).
Lastly, thanks to Lean and Hungry Fitness for finding this article that talks about interval training. Some quotes:
In the overall scheme of training for athletes participating in stop and go power sports (e.g., football, basketball, ice hockey and gymnastics) short-intense interval work has a major role to play in maximizing performance.
By maintaining the high level of training over a 5 or 6 week period one would expect a significant increase in the ratio of lean body mass to fat.
Wednesday, April 26, 2006
Getting back on the horse
Ned and I are going to start having track workouts for anyone who is interested. If you wanna try to get into shape before tryouts or the season, or before track workouts start for real, you should come out. We're meeting at a track near Ned's this Sunday at 11am (I'll post directions later). We'll be working on a variety of things besides endurance. If there is something specific you would like to work on, just lemme know.
I'm meeting Fox and Sando for a workout at the Cobb County Civic Center Thursday at 6pm. I know that's not too close for most of you, but you're welcome to join us. Here is what we're going to be doing (Sunday's workout will be similar).
Warmup
2x15 knee tuck jump
10 falling starts (10 yards)
60 second arm swings
5 starts (15 yards)
2x5 Standing Broad Jump
2x5 Toss-Squat-Jump-Throw
10x20/10 intervals
I'm meeting Fox and Sando for a workout at the Cobb County Civic Center Thursday at 6pm. I know that's not too close for most of you, but you're welcome to join us. Here is what we're going to be doing (Sunday's workout will be similar).
Warmup
2x15 knee tuck jump
10 falling starts (10 yards)
60 second arm swings
5 starts (15 yards)
2x5 Standing Broad Jump
2x5 Toss-Squat-Jump-Throw
10x20/10 intervals
Fatty McFatterton
So since I'm the only girl posting (but certainly not reading, right ladies?), I won't bore all the men with my sob story about how I don't fit into my clothes and yet nice people insist that I shouldn't be dieting because we now give skinny people are harder time than we do morbidly obese people. Or that I've never even been within 10 pounds of the weight I'm currently carrying in my entire life until very recently. Cause that's girl talk.
What I am trying to find are the following:
1) Good core strengthening exercises. This would be a lot of ab work, but more than just situps. I know some pilates, and that's good stuff, but I'm wondering what else people have found that works best. I have access to a medicine ball, free weights, and one a' them big fitness ball things.
2) Good quad/hammy/and glute strengthening . . . plyos, I guess. I quit my gym membership, so I'm working out of my condo fitness room now, and we have a dearth of leg machines. I'm not too torn up about it, but I don't want to waste my time on lunges if they're not really worth the time. Etc.
Even book recommendations would be welcome. I know Evil mentioned the Verstegen book- what was the final verdict? Is there something folks would recommend more highly?
And just so we're clear- my current BMI is 23.6. Underweight? Not even close.
What I am trying to find are the following:
1) Good core strengthening exercises. This would be a lot of ab work, but more than just situps. I know some pilates, and that's good stuff, but I'm wondering what else people have found that works best. I have access to a medicine ball, free weights, and one a' them big fitness ball things.
2) Good quad/hammy/and glute strengthening . . . plyos, I guess. I quit my gym membership, so I'm working out of my condo fitness room now, and we have a dearth of leg machines. I'm not too torn up about it, but I don't want to waste my time on lunges if they're not really worth the time. Etc.
Even book recommendations would be welcome. I know Evil mentioned the Verstegen book- what was the final verdict? Is there something folks would recommend more highly?
And just so we're clear- my current BMI is 23.6. Underweight? Not even close.
Monday, March 06, 2006
AA Problems
I haven't posted in a few weeks because I've been having some problems with the Air Alert program, and I wanted to get as many details as possible before posting about it. First, I measured at week 7 and had gained only 2 inches. 2 inches is nice and all, but considering all the time and effort it takes, I was hoping for something more. Still, if that had been the only problem I would still be doing Air Alert now (more later).
There are a few reasons why I may not have experienced the same results that Edelman did. I've also been doing intervals after the air alert, about 3 times a week, not always on the same day as AA (especially t,w,th weeks). I wish AA gave more info about how to schedule your other workouts. I did basically no lifting, but my legs always felt tired. Perhaps they weren't getting the recovery time necessary to build back up. My other explanation is maybe the huge number of reps means AA will work better for an individual with more slow twitch muscles (ie better natural endurance). I've always had horrible endurance. There are probably other reasons as well. Ultimately, I would suggest trying the program and make sure you measure your improvements. If it's working, continue, if not, it's probably not worth it, especially if you are noticing other drawbacks...
More worrisome than my lack of gains was that I as having extreme pain in my calves, and tingling and numbness in my feet when I tried to play. This would last for about the first 30 minutes of play. I would try to play through it at first, but eventually it'd be too painful, and I'd have to stop for a few minutes and hobble around/take more ibu. After it eventually went away, I could resume playing with no problems for the rest of the day. Still, it had me a bit worried. I developed "Chronic Compartment Syndrome". Basically, the calf muscle has a sheath that is inflexible, during activity, blood flows into the muscle making it bigger. If the muscles gets too big for the sheath, it cuts off the bloodflow, causing pain and numbness. Chronic Compartment Syndrome isn't too severe, but unpleasant enough for me to want to make it stop. I believe that because AA is so calf-intensive, it aggravated my CCS (which I have had before a couple of times, usually when I started playing again after extended time off). I stopped AA over a week ago, and was able to play this past weekend with no symptoms. Fox also had problems, he got shin splints. I think the step-ups are particularly tough on shin splints.
I have not given up my pursuit for an increased vertical, however. I'm currently developing my own program, that's not so calf intensive. It focuses less on reps, and more on intensity. There are some AA concepts that I really like and plan on implementing. AA does a good job of varying the workouts, even though the exercises are almost all the same. It does this by changing the number of sets and reps each week. This helps keep you from plateauing. I plan on switching between 1 and 2 sets (or 2 and 3 sets) each workout. AA also really ramps up the reps, so that your always pushing yourself. I'm going to use this as well, adding reps/weight to my exercises every other workout. I'll post the workout here after I get a few weeks under my belt.
There are a few reasons why I may not have experienced the same results that Edelman did. I've also been doing intervals after the air alert, about 3 times a week, not always on the same day as AA (especially t,w,th weeks). I wish AA gave more info about how to schedule your other workouts. I did basically no lifting, but my legs always felt tired. Perhaps they weren't getting the recovery time necessary to build back up. My other explanation is maybe the huge number of reps means AA will work better for an individual with more slow twitch muscles (ie better natural endurance). I've always had horrible endurance. There are probably other reasons as well. Ultimately, I would suggest trying the program and make sure you measure your improvements. If it's working, continue, if not, it's probably not worth it, especially if you are noticing other drawbacks...
More worrisome than my lack of gains was that I as having extreme pain in my calves, and tingling and numbness in my feet when I tried to play. This would last for about the first 30 minutes of play. I would try to play through it at first, but eventually it'd be too painful, and I'd have to stop for a few minutes and hobble around/take more ibu. After it eventually went away, I could resume playing with no problems for the rest of the day. Still, it had me a bit worried. I developed "Chronic Compartment Syndrome". Basically, the calf muscle has a sheath that is inflexible, during activity, blood flows into the muscle making it bigger. If the muscles gets too big for the sheath, it cuts off the bloodflow, causing pain and numbness. Chronic Compartment Syndrome isn't too severe, but unpleasant enough for me to want to make it stop. I believe that because AA is so calf-intensive, it aggravated my CCS (which I have had before a couple of times, usually when I started playing again after extended time off). I stopped AA over a week ago, and was able to play this past weekend with no symptoms. Fox also had problems, he got shin splints. I think the step-ups are particularly tough on shin splints.
I have not given up my pursuit for an increased vertical, however. I'm currently developing my own program, that's not so calf intensive. It focuses less on reps, and more on intensity. There are some AA concepts that I really like and plan on implementing. AA does a good job of varying the workouts, even though the exercises are almost all the same. It does this by changing the number of sets and reps each week. This helps keep you from plateauing. I plan on switching between 1 and 2 sets (or 2 and 3 sets) each workout. AA also really ramps up the reps, so that your always pushing yourself. I'm going to use this as well, adding reps/weight to my exercises every other workout. I'll post the workout here after I get a few weeks under my belt.
Tuesday, February 28, 2006
Training Results
It appears that I must be doing something right.
I point blocked Josh "Bestest Thrower in Atlanta" Marquette no less than thrice in a recent goaltimate match.
That'll show him to be born on the same day as me.
I point blocked Josh "Bestest Thrower in Atlanta" Marquette no less than thrice in a recent goaltimate match.
That'll show him to be born on the same day as me.
Friday, February 03, 2006
Core Performance overview
Core Performance by Mark Verstegen is one of the better total workout programs I've ever seen. Being a total workout program (which according to the book will transform your body and life) means that it has many facets, too many to cover in depth in one post. So, I'm going to hit the highlights here, then go into detail on the specific parts I'm going to use myself in later posts. First though, I'm skipping all the life changing crap. He talks a bit about using the workout lessons and applying them to your life decisions etc. Whatever...
The actual workouts are broken down into 7 sections.
Movement prep, which is basically an active warmup, similar to things we've done on Rival before. It's supposed to warm your muscles, tendons, and ligaments, preparing them for exercise. This section could be a little deeper in my opinion (there is no upper body stuff), but there are some quality stretches in there.
Prehab is an interesting section which is supposed to build up your weaknesses, helping prevent injury. It's also supposed to help fix posture problems. It works on core strength a bit as well. It's important to note, however, that this is "Prehab", not rehab. If you have a specific injury you are trying to recover from, simply doing these exercises is not enough. Rehab is a requirement if you've had an injury, because it makes you strengthen (and stretch) the particular areas that are weak (tight). This keeps you from compensating with other muscles, which can lead to greater muscle imbalance, prolonging pain and possibly causing further injury.
Physioball Routine is what I really came to the book looking for. It works your core exclusively. Again, I wouldn't have minded a few more exercises though.
Elasticity is basically plyometrics. There is also some basic agility stuff in there. These exercises are pretty basic in my opinion, the kind of stuff we would do in the first couple of weeks in Rival's plyo program. Certainly not as taxing as Air Alert, which I am substituting for Elasticity right now.
Strength is a weight training program that focuses on exercises that work multiple muscles groups, and puts them into supersets. I like how the program varies tempo and uses the supersets to keep the workouts fresh and helps keep you from plateauing. The workouts hit most of the key muscle groups. I'll probably add some of the exercises to my current workout, and one day maybe I'll add the supersets and tempo stuff.
Energy System Development is the endurance section. It seems like a reasonable endurance program, rarely working you for more than 20 minutes. I prefer the high intensity interval training over it, but I don't think you'll lose much with this program.
Regeneration is the last section, and focuses on stretching mainly. It's supposed to aid workout recovery, getting your muscles ready for the next workout more quickly, avoiding injury, etc. It looks pretty solid, but I don't know how much of a gain you'll get over normal static stretching (although the author has some anecdotes that show amazing flexibility gains with the program).
You're supposed to workout 6 days a week, the book lists workout plans for you that are very well laid out. You'll average probably 40 minutes a day working out. That's a good bit for most people, but not unreasonable for a complete workout program like this. You should see gains in many different areas (strength, flexibility, explosiveness, weightloss, endurance, etc.)
The thing I like about the book best, though, is the nutrition section. It's got the best, most logical 'diet' plan I've seen. Basically, it stresses smaller, more frequent meals, 'good' carbs, and moderation. It's a lot more in depth than that, but those are the most important points I think. The great thing about smaller, more frequent meals is that it makes it so much easier to actually eat healthier (I'm eating lots of fruit now).
Overall, I plan on using the Prehab and Physioball stuff on a regular basis. I like the movement prep stuff, I'll probably add some of the exercises to my normal warmup. Aside from that, I'll probably use my own exercises to replace the Core Performance sections. I definitely plan on posting something on the nutrition plan down the road.
The actual workouts are broken down into 7 sections.
Movement prep, which is basically an active warmup, similar to things we've done on Rival before. It's supposed to warm your muscles, tendons, and ligaments, preparing them for exercise. This section could be a little deeper in my opinion (there is no upper body stuff), but there are some quality stretches in there.
Prehab is an interesting section which is supposed to build up your weaknesses, helping prevent injury. It's also supposed to help fix posture problems. It works on core strength a bit as well. It's important to note, however, that this is "Prehab", not rehab. If you have a specific injury you are trying to recover from, simply doing these exercises is not enough. Rehab is a requirement if you've had an injury, because it makes you strengthen (and stretch) the particular areas that are weak (tight). This keeps you from compensating with other muscles, which can lead to greater muscle imbalance, prolonging pain and possibly causing further injury.
Physioball Routine is what I really came to the book looking for. It works your core exclusively. Again, I wouldn't have minded a few more exercises though.
Elasticity is basically plyometrics. There is also some basic agility stuff in there. These exercises are pretty basic in my opinion, the kind of stuff we would do in the first couple of weeks in Rival's plyo program. Certainly not as taxing as Air Alert, which I am substituting for Elasticity right now.
Strength is a weight training program that focuses on exercises that work multiple muscles groups, and puts them into supersets. I like how the program varies tempo and uses the supersets to keep the workouts fresh and helps keep you from plateauing. The workouts hit most of the key muscle groups. I'll probably add some of the exercises to my current workout, and one day maybe I'll add the supersets and tempo stuff.
Energy System Development is the endurance section. It seems like a reasonable endurance program, rarely working you for more than 20 minutes. I prefer the high intensity interval training over it, but I don't think you'll lose much with this program.
Regeneration is the last section, and focuses on stretching mainly. It's supposed to aid workout recovery, getting your muscles ready for the next workout more quickly, avoiding injury, etc. It looks pretty solid, but I don't know how much of a gain you'll get over normal static stretching (although the author has some anecdotes that show amazing flexibility gains with the program).
You're supposed to workout 6 days a week, the book lists workout plans for you that are very well laid out. You'll average probably 40 minutes a day working out. That's a good bit for most people, but not unreasonable for a complete workout program like this. You should see gains in many different areas (strength, flexibility, explosiveness, weightloss, endurance, etc.)
The thing I like about the book best, though, is the nutrition section. It's got the best, most logical 'diet' plan I've seen. Basically, it stresses smaller, more frequent meals, 'good' carbs, and moderation. It's a lot more in depth than that, but those are the most important points I think. The great thing about smaller, more frequent meals is that it makes it so much easier to actually eat healthier (I'm eating lots of fruit now).
Overall, I plan on using the Prehab and Physioball stuff on a regular basis. I like the movement prep stuff, I'll probably add some of the exercises to my normal warmup. Aside from that, I'll probably use my own exercises to replace the Core Performance sections. I definitely plan on posting something on the nutrition plan down the road.
Monday, January 23, 2006
Pre-Tournament Week
Last week went ok. Did intervals only twice, but did all the Air Alerts. The burnouts are hurting but overall I wasn't too sore. I have a tournament this weekend, and am supposed to do Air Alert on MWF, trying to decide if I want to move Friday's Air Alert to Thursday. Any thoughts Edelman?
At practice Thursday, we ran intervals. I always rely on Fox to set the pace, but afterwards, he mentioned that he was able to hit the same spot every time when we started running again. I had to explain that you're not supposed to run each interval at the same pace. The first one should probably be considerably faster than the second. It doesn't matter how fast your legs are moving, it's all about how fast the heart is beating. If you run the first couple slower than you can, you're wasting those runs, you don't get the full benefit unless you're running all out. You should NOT be able to recover completely in the rest periods. On Saturday, I went out to the track and ran the intervals myself, really pushing myself on the first runs. I was very slow by the end (and very, very tired), but I made it through. Next week is 7x30/20s.
For Rival this summer, I'm thinking of just having people start witht he 8x20/10s so everyone is doing the same thing. The people who haven't been running will be a lot slower initially, but I think that's ok.
Last thing, I'm reading this Core Performance book. It's very good, very balanced. Has the best nutrition/diet system I've seen. I hope to give a full review later this week (or next week), but then again I'm still hoping to get my philosophy post up sometime...
At practice Thursday, we ran intervals. I always rely on Fox to set the pace, but afterwards, he mentioned that he was able to hit the same spot every time when we started running again. I had to explain that you're not supposed to run each interval at the same pace. The first one should probably be considerably faster than the second. It doesn't matter how fast your legs are moving, it's all about how fast the heart is beating. If you run the first couple slower than you can, you're wasting those runs, you don't get the full benefit unless you're running all out. You should NOT be able to recover completely in the rest periods. On Saturday, I went out to the track and ran the intervals myself, really pushing myself on the first runs. I was very slow by the end (and very, very tired), but I made it through. Next week is 7x30/20s.
For Rival this summer, I'm thinking of just having people start witht he 8x20/10s so everyone is doing the same thing. The people who haven't been running will be a lot slower initially, but I think that's ok.
Last thing, I'm reading this Core Performance book. It's very good, very balanced. Has the best nutrition/diet system I've seen. I hope to give a full review later this week (or next week), but then again I'm still hoping to get my philosophy post up sometime...
Tuesday, January 17, 2006
Trying not to be a pansy
I'm still hoping to get my philosophic post up, until then, an update. Savage 7 this weekend went pretty well. The wind/weather Saturday was horrible, but Sunday was reasonable and I had a good time and never really felt tired. My hamstrings were a bit sore Monday, and my knee was a little sore (no idea what from), but other than that I feel good. Oh, I did get elbowed in the nose, but I don't think it did any real damage.
I took Monday off (boo) to rest the knee and nose, but got back at it today. Already did Air Alert week 2/day 1. Didn't seem too bad except the 200 burnouts were rough. Also, I gave myself whiplash on the thrustups, got my head a little too involved. Again, I'm hoping it's not too bad. A little stiff and sore right now, but I plan on pushing through (I'm a fucking soldier).
Intervals tonight with the SPSU, 6 sets of 45 sec running, 30 sec walking. This will be my first time doing this set of intervals, I'm expecting them to be pretty tough since I haven't run intervals for about a month.
Other than that, I'm still trying to put together a core workout, I'll post it here when I get it done. It's good to be working out/playing again.
I took Monday off (boo) to rest the knee and nose, but got back at it today. Already did Air Alert week 2/day 1. Didn't seem too bad except the 200 burnouts were rough. Also, I gave myself whiplash on the thrustups, got my head a little too involved. Again, I'm hoping it's not too bad. A little stiff and sore right now, but I plan on pushing through (I'm a fucking soldier).
Intervals tonight with the SPSU, 6 sets of 45 sec running, 30 sec walking. This will be my first time doing this set of intervals, I'm expecting them to be pretty tough since I haven't run intervals for about a month.
Other than that, I'm still trying to put together a core workout, I'll post it here when I get it done. It's good to be working out/playing again.
Wednesday, January 11, 2006
Tuesday, January 10, 2006
Getting back into the swing of things
Did my first physical activity in almost 3 weeks last night (although I'm still not really supposed to be exercising yet). Southern Poly started the Air Alert program. We did our base measurements (my 21.5" wasn't good enough to beat Fox's 24") , and the first exercises. The 2x20 leapups were tough, on week 15 we've gotta do 4x100. That seems beyond reason to me right now. My quads are a little sore today, but nothing too bad. I'm taking it easy this week, hope to be completely healed by this weekend for Savage 7. The doc gave me the ok, but keep your fingers crossed for me anyway.
I've got another post I'm gonna try and put up this week. It's going to be boring, I'm calling it The Philosophy of Fast-twitch muscle fiber recruitment during extending inactivity. You guys have got to start posting more often...
I've got another post I'm gonna try and put up this week. It's going to be boring, I'm calling it The Philosophy of Fast-twitch muscle fiber recruitment during extending inactivity. You guys have got to start posting more often...
Thursday, December 29, 2005
Rachel Ray's 30 minute interval training
For some reason I can never quite muster the energy to go to an "actual" track to do "actual" interval training. However, I've found this bike workout to be pretty amazing as well as easy on the body.
You can do this on a regular cardio bike or an upright.
5 Mins - Low cycle(lvl 3 for me) 80 RPM
Then do 6 sets of the following:
1 Min - Highest Cycle(lvl 12 for me) 100+ RPM
2 Min - Low Cycle(3 for me) 60-80 RPM
Then Cooldown:
2 Mins - Low Cycle(3 for me) 100 RPM
5 Mins - Low Cycle(3 for me) 60-70
This is a great workout.. and seems to improve my quickness off the first step. It requires some explosiveness and then maintaining speed. You can do the same workout on the treadmill but i find the impact hurts my knees. You'd be surprised how hard this workout is. If you have difficulty I find that keeping track of how many people look at you funny during the high speeds helps.
My record is 6 ... Have at it.
You can do this on a regular cardio bike or an upright.
5 Mins - Low cycle(lvl 3 for me) 80 RPM
Then do 6 sets of the following:
1 Min - Highest Cycle(lvl 12 for me) 100+ RPM
2 Min - Low Cycle(3 for me) 60-80 RPM
Then Cooldown:
2 Mins - Low Cycle(3 for me) 100 RPM
5 Mins - Low Cycle(3 for me) 60-70
This is a great workout.. and seems to improve my quickness off the first step. It requires some explosiveness and then maintaining speed. You can do the same workout on the treadmill but i find the impact hurts my knees. You'd be surprised how hard this workout is. If you have difficulty I find that keeping track of how many people look at you funny during the high speeds helps.
My record is 6 ... Have at it.
Intervals and Exhaustion
I'm going to be out of commission for a couple of weeks, so I probably won't be posting much. You guys will have to pick up the slack...Hah!
Anyway, wanted to make a post before my hiatus. Last week, Fox and I went to the track and did the 5x60/50 intervals. I thought I was going to die. We ran each one as hard as we could, but the last one was no where near as fast as the first. I had to lay down on the track after the last one. I didn't throw up though. When we were done, we had planned on throwing a little bit. Our legs were so tired, it was like we were drunk. Completely uncoordinated. This is how I think you should feel after running these intervals.
When I've done the intervals on the stairmaster, I've set a level (15) for the first one, and then tried to keep it up for the rest (usually failing). If you're going to try and run these on a treadmill or stairmaster, something that sets your speed, then you've got to remember to go all out each rep. So the first one should be as fast as you can go, and the last one should be as fast as you can go, but the last one is not going to be as fast as the first. I've done them on the bike too, and although you can regulate your own speed, I still feel like I'm not getting the workout that I get when running at a track.
So, my suggestion would be to run the intervals at a track (or around a field, whatever), and you should be about to pass out afterwards.
Anyway, wanted to make a post before my hiatus. Last week, Fox and I went to the track and did the 5x60/50 intervals. I thought I was going to die. We ran each one as hard as we could, but the last one was no where near as fast as the first. I had to lay down on the track after the last one. I didn't throw up though. When we were done, we had planned on throwing a little bit. Our legs were so tired, it was like we were drunk. Completely uncoordinated. This is how I think you should feel after running these intervals.
When I've done the intervals on the stairmaster, I've set a level (15) for the first one, and then tried to keep it up for the rest (usually failing). If you're going to try and run these on a treadmill or stairmaster, something that sets your speed, then you've got to remember to go all out each rep. So the first one should be as fast as you can go, and the last one should be as fast as you can go, but the last one is not going to be as fast as the first. I've done them on the bike too, and although you can regulate your own speed, I still feel like I'm not getting the workout that I get when running at a track.
So, my suggestion would be to run the intervals at a track (or around a field, whatever), and you should be about to pass out afterwards.
Tuesday, December 27, 2005
Air Alert Week 12 Recap
Ok, I know, you've had it with the updates. "Finish the stupid thing already," you say. Well, that's my plan. Wednesday of week 12 was killer, with the added squat hops that are par for the Wednesday course, and I got through all but the last 15 leap ups in the last set before I had to pause because my legs simply shut down. The rest of the workout was fine, though, and on Thursday, while not a walk in the park by any means, I completed all the leap ups without pausing. Thursday took me 45 mins to complete, while Monday took about an hour and Wednesday took about an hour and 15 mins.
So, per my last post, as I have completed Day Three of Week 12 without pausing, my legs are going into recovery mode for the sabbatical that is week 13. I plan on going to the gym anyways to play some basketball (which I am TERRIBLE at) so I don't show up not being able to complete week 14, which is the sissiest week of them all. "It's prepping you for week 15!" Right. I'll get to Monday of week 15 not able to even FINISH the first exercise, let alone pause to complete them all. I hope that's not the case. There will definitely be a week 15 recap, and I will warn you ahead of time, there will be some tears.
So, per my last post, as I have completed Day Three of Week 12 without pausing, my legs are going into recovery mode for the sabbatical that is week 13. I plan on going to the gym anyways to play some basketball (which I am TERRIBLE at) so I don't show up not being able to complete week 14, which is the sissiest week of them all. "It's prepping you for week 15!" Right. I'll get to Monday of week 15 not able to even FINISH the first exercise, let alone pause to complete them all. I hope that's not the case. There will definitely be a week 15 recap, and I will warn you ahead of time, there will be some tears.
Wednesday, December 21, 2005
Air Alert III update
So because every single person in my office has left and I'm the only one here, I will take a few moments to give an update on Air Alert III.
It is hard. Really really hard. I started week 12 yesterday, and for the first time, could not actually complete a set for an exercise without stopping for a few seconds. Four sets of 75 leapups is killer, even coming off of six sets of 50 from the previous week. My feeling is this: if, by the end of the week, I still cannot complete the leapups without pausing in the middle of a set, I am going to repeat week 12 until I can (week 13 is a rest week, so I figure it can only help me prepare for the W15D (Week 15 of Death, which has 4 sets of 100 leapups. yeah.)
A couple of things I've learned from doing this program:
This program starts somewhat easy. With some of my Emory kids starting out when I'm on week 10 or 11, they are done with the whole routine before I'm even done with the first exercise. However, it takes a lot longer the further in you get. Yesterday took me 45 mins, but the week before took me 1 hr and 15 min (week 11 = fewer reps, more sets, week 12 = more reps, fewer sets). Week 15, which you're supposed to do four days that week, will probably take about an hour and a half or more, and none of these numbers have included warm-up and stretch and cool-down and stretch.
I applaud those of you that make it to week 12, and who can do it without having to rest in the middle of the 3rd and 4th sets of leapups, at least on the first day. I will give a week 15 report, but I'm sure it will go something like, "Wah wah wah my legs hurt wah wah I'll sky you, bitch."
It is hard. Really really hard. I started week 12 yesterday, and for the first time, could not actually complete a set for an exercise without stopping for a few seconds. Four sets of 75 leapups is killer, even coming off of six sets of 50 from the previous week. My feeling is this: if, by the end of the week, I still cannot complete the leapups without pausing in the middle of a set, I am going to repeat week 12 until I can (week 13 is a rest week, so I figure it can only help me prepare for the W15D (Week 15 of Death, which has 4 sets of 100 leapups. yeah.)
A couple of things I've learned from doing this program:
- Do the program EXACTLY as prescribed
- Early on, do the exercises as hard as you can (ie, for the burnouts, really do get as high on your toes as you possibly can and really go as fast as you can) because you need this foundation for later on
- Actually time yourself between sets, because if you just guess your rest, you're either guessing too high or too low most of the time. If no clock is available, I've found that my cellphone comes in handy
- DO NOT CHEAT. You really are just cheating yourself. No pain really does equal no gain
- Be active on Air Alert days (usually following the workout) and be even more active on the off days. Really do jump your highest and test your range.
- Always cool down and stretch afterwards
- Always massage the muscle you are working on during your rest
- DO NOT eat Mexican food on the day of or the day prior to performing these exercises, especially in the later weeks.
This program starts somewhat easy. With some of my Emory kids starting out when I'm on week 10 or 11, they are done with the whole routine before I'm even done with the first exercise. However, it takes a lot longer the further in you get. Yesterday took me 45 mins, but the week before took me 1 hr and 15 min (week 11 = fewer reps, more sets, week 12 = more reps, fewer sets). Week 15, which you're supposed to do four days that week, will probably take about an hour and a half or more, and none of these numbers have included warm-up and stretch and cool-down and stretch.
I applaud those of you that make it to week 12, and who can do it without having to rest in the middle of the 3rd and 4th sets of leapups, at least on the first day. I will give a week 15 report, but I'm sure it will go something like, "Wah wah wah my legs hurt wah wah I'll sky you, bitch."
Monday, December 19, 2005
Bad Wood
I can hear Parham (...oops Mrs. Ewald) now, "There's no such thing as bad wood." Perhaps I'm mis-remembering. Anyway, I was bad last week. I worked out and did intervals on Monday, played pickup Tuesday, and then did nothing! It was pathetic.
I had another discussion with Erin C. online the other day (I sure hope Mr. C. isn't reading this). I mentioned that I don't think anyone in Atlanta Ultimate is in danger of overtraining. So, don't worry about taking time off to 'recover'. Laziness is your 'recovery' time.
Plan for this week:
Monday - legs/intervals
Tuesday - pickup/intervals
Wednesday - legs
Thursday - intervals
Friday - med ball/plyos workout
There, I posted it, hopefully I'll actually do it.
I had another discussion with Erin C. online the other day (I sure hope Mr. C. isn't reading this). I mentioned that I don't think anyone in Atlanta Ultimate is in danger of overtraining. So, don't worry about taking time off to 'recover'. Laziness is your 'recovery' time.
Plan for this week:
Monday - legs/intervals
Tuesday - pickup/intervals
Wednesday - legs
Thursday - intervals
Friday - med ball/plyos workout
There, I posted it, hopefully I'll actually do it.
Wednesday, December 14, 2005
Reader Mail
So, not so much mail as instant messaging. This is the internet afterall. Everyone should get google talk. Anyway, reader Erin C. from Atlanta asks (I summarized):
It seems perfectly logical that the longer you workout, the more gains (particularly aerobic) you'll see. In fact, the whole idea of the Tabata Intervals is a bit counter-intuitive. I get to train for very little time (5 minutes excluding warmup and cooldown) and I get better results than running for an hour (or whatever).
First question, how do you measure fitness, specifically the kind of fitness we're trying to develop for Ultimate? First, we can break it down to aerobic and anaerobic fitness. Aerobic fitness allows us to run at a moderate pace for a long time, anaerobic fitness allows us to run very fast (or jump). Anaerobic fitness, as I am describing it now, does not allow us to run faster, it simply allows us to run as fast as we can for a longer period. Ultimate relies on both of these systems. I need to be able to run fast as long as possible (anaerobic), but I'd like to use my aerobic system as much as possible because it's far more efficient than my anaerobic system.
Ok, that's great, but how do you actually quantify aerobic or anaerobic fitness. Aerobic fitness is almost universally described as an individual's VO2 max. Basically how much oxygen you're able to get into your bloodstream. Anaerobic fitness is much harder to quantify, Dr. Tabata apparentally is one of the first to use the particular method he used, it's a little too complicated to try and describe here (but you can read about it in this summary). Other factors that go into aerobic and anaerobic health are how efficiently your muscles are able to use oxygen (to perform aerobically), and how quickly your muscles are able to recover from working anaerobically.
That's all great, but what does it mean? Well, looking at a summary of Dr. Tabata's study give us some interesting information. Tabata had two exercise groups. One did the intervals I've mentioned before, where you're going all out for 20 seconds and resting for 10. The other group went all out for 30 seconds, and rested for 2 minutes. What he found was that the 20/10 intervals maxed out the aerobic and anaerobic systems while the 30/2min intervals were not able to provide the same intensity. So, even though you're actually doing more work in the 30/2min intervals, you get a 'better' aerobic and anaerobic workout in the 20/10 intervals. It appears to be all about the rest. Check out this quote supposedly from Dr. Tabata that I found here:
In summary, Erin C. from Atlanta:
It appears you are best rewarded by going all out and having short rest periods. I hypothesize that if your rest period between sets of intervals is long enough for you to maintain a very high level of intensity, that you would see further improvements. Dr. Tabata had his subjects do the intervals 6 days a week. I would think it would be better to have a day off in between for your muscles to recover, but you could possibly do one in the morning and one in the afternoon, with a day off in between. I have found no data to back that up though, it's just a hypothesis.
So although it seems illogical, you're actually training your endurance more by doing the short intervals with short rest, and training your power more by doing short intervals with long rest. Long intervals come in last with just working your aerobic system.
Ultimately, my suggestion would be to do the Tabata Intervals 3-6 times a week. Throw in some speedwork once or twice every couple of weeks (possibly more as you're looking to peak), and lay off the long distances.
For an alternate viewpoint, you should check out SERIOUS Training for Endurance Atheletes which stresses a lot of longer distance running, particularly in the offseason. Personally, I worry about losing my speed with that kind of workout, but what's right for you depends on what your goals are.
I tend to get tired after a couple of games. I'm interested in the intervals, but wonder if repeating the interval sessions after a rest period would show more benefit for me, as it is more like our sport (a set of intervals being like 1 game).The first thought I had was that if you do the intervals to exhaustion, you probably aren't going to get much from the second set of intervals. So the question becomes, is it better to do a set of intervals at a lower intensity, so that you can do subsequent intervals and maintain a high level (ie, not speedwalking the intervals). I didn't have the answer right off, I wanted to do some digging.
It seems perfectly logical that the longer you workout, the more gains (particularly aerobic) you'll see. In fact, the whole idea of the Tabata Intervals is a bit counter-intuitive. I get to train for very little time (5 minutes excluding warmup and cooldown) and I get better results than running for an hour (or whatever).
First question, how do you measure fitness, specifically the kind of fitness we're trying to develop for Ultimate? First, we can break it down to aerobic and anaerobic fitness. Aerobic fitness allows us to run at a moderate pace for a long time, anaerobic fitness allows us to run very fast (or jump). Anaerobic fitness, as I am describing it now, does not allow us to run faster, it simply allows us to run as fast as we can for a longer period. Ultimate relies on both of these systems. I need to be able to run fast as long as possible (anaerobic), but I'd like to use my aerobic system as much as possible because it's far more efficient than my anaerobic system.
Ok, that's great, but how do you actually quantify aerobic or anaerobic fitness. Aerobic fitness is almost universally described as an individual's VO2 max. Basically how much oxygen you're able to get into your bloodstream. Anaerobic fitness is much harder to quantify, Dr. Tabata apparentally is one of the first to use the particular method he used, it's a little too complicated to try and describe here (but you can read about it in this summary). Other factors that go into aerobic and anaerobic health are how efficiently your muscles are able to use oxygen (to perform aerobically), and how quickly your muscles are able to recover from working anaerobically.
That's all great, but what does it mean? Well, looking at a summary of Dr. Tabata's study give us some interesting information. Tabata had two exercise groups. One did the intervals I've mentioned before, where you're going all out for 20 seconds and resting for 10. The other group went all out for 30 seconds, and rested for 2 minutes. What he found was that the 20/10 intervals maxed out the aerobic and anaerobic systems while the 30/2min intervals were not able to provide the same intensity. So, even though you're actually doing more work in the 30/2min intervals, you get a 'better' aerobic and anaerobic workout in the 20/10 intervals. It appears to be all about the rest. Check out this quote supposedly from Dr. Tabata that I found here:
Dr. Tabata told Dick Winett in a personal communication:"The rate of increase in VO2max [14% in only 6 weeks] is one of the highest ever reported in exercise science." What’s more, anaerobic capacity increased by a whopping 28%.However, we know that VO2 max isn't everything. Even if we throw out the whole concern that 20/10 intervals don't train the fast twitch explosiveness we want to get faster and jump higher, there are still aerobic and anaerobic fitness demands that aren't measured by VO2. Specifically, it appears from the Tabata study that the 30/2min intervals do a better job of improving the rate your muscles recover from working anaerobically, a very important factor for Ultimate in my opinion. The 30/2min intervals also show greater improvements in the maximum amount of power you're able to generate (the running fast and jumping thing). That's why, the program I've developed for SPSU this year has bi-weekly speed work where we are sprinting all out, but have 2-4 minutes of rest in between. This should help us keep improving our speed, and help improve our recovery.
In summary, Erin C. from Atlanta:
It appears you are best rewarded by going all out and having short rest periods. I hypothesize that if your rest period between sets of intervals is long enough for you to maintain a very high level of intensity, that you would see further improvements. Dr. Tabata had his subjects do the intervals 6 days a week. I would think it would be better to have a day off in between for your muscles to recover, but you could possibly do one in the morning and one in the afternoon, with a day off in between. I have found no data to back that up though, it's just a hypothesis.
So although it seems illogical, you're actually training your endurance more by doing the short intervals with short rest, and training your power more by doing short intervals with long rest. Long intervals come in last with just working your aerobic system.
Ultimately, my suggestion would be to do the Tabata Intervals 3-6 times a week. Throw in some speedwork once or twice every couple of weeks (possibly more as you're looking to peak), and lay off the long distances.
For an alternate viewpoint, you should check out SERIOUS Training for Endurance Atheletes which stresses a lot of longer distance running, particularly in the offseason. Personally, I worry about losing my speed with that kind of workout, but what's right for you depends on what your goals are.
Tuesday, December 13, 2005
Updates
So I did my legs workout yesterday, and finally got through all 5 intervals on the stairmaster at level 15. I've got cardio info on the intervals that I'm going to try and figure out how to post. What are the rest of you doing though? Lee? Ned? Fox? Lee bet me a steak dinner he'd have his body fat down to 11% by July. A quick search in gmail for 'Lee steak' found me this from October 11...
Fox, what are you doing other than ripping on fat chicks at FedEx?
Ned, tell us about those fancy machines at your YMCA. Do they give you a printout of your progress?
Let it be known that this morning I weighed in at 200.3 and 22.8%, by July 1st I will be down to 182.3 and 11.7% or better. If not, I owe you a steak dinner.So, how's the progress Lee?
Fox, what are you doing other than ripping on fat chicks at FedEx?
Ned, tell us about those fancy machines at your YMCA. Do they give you a printout of your progress?
Thursday, December 08, 2005
Medicine Ball/Plyo Workout
I firmly believe that it is important to mix up your workouts. If you do the same thing every time you workout, your body gets really good at doing that workout, but you're not necessarily going to keep getting the on-the-field improvements. Even changing the order that you workout in can be helpful. So, once a week I try to do a different kind of workout. On Fridays I usually try to do medicine ball/plyos workout. Here's what I'm doing tomorrow:
Lying Med Ball Obliques - 3x10
Outside Rotation Pass - 10 each direction
Inside Rotation Pass - 10 each direction
Underhand Pass - 20
Seated Side Pass - 10 each direction
Situp and Throw - 2x10
Overhead Toss - 15
Lying Trunk Twist - 10
1 Leg Full Squats - to failure
Medicine Ball Pushups - 10
Medicine Ball Toss-Squat-Jump - 2x10
Medicine Ball Pushups - 10
Ankle Hops w/medicine ball - 3x15
Medicine Ball Pushups - 10
Alternating Leg Pushoffs - 2x10
Medicine Ball Pushups - 10
Depth Jump to Rim Jump - 5
30 Second Step Drills - 3
I really like the Medicine Ball Toss-Squat-Jumps. I read about some MLB player, base-stealer who did Medicine Ball Squat-Jump-Throws to increase his speed. I added the toss. You toss the ball straight up, catch it and immediately go into a crouch position (the toss helps load your muscles), then explode up and Throw the medicine ball as far as you can back over your head. I have to take the throw part out at the gym though, I don't think they'd take too kindly to me throwing around their medicine balls.
I don't feel like writing out descriptions to all the exercises. I got most of them from either The Great Medicine Ball Handbook or Jumping into Plyometrics (a great book).
Lying Med Ball Obliques - 3x10
Outside Rotation Pass - 10 each direction
Inside Rotation Pass - 10 each direction
Underhand Pass - 20
Seated Side Pass - 10 each direction
Situp and Throw - 2x10
Overhead Toss - 15
Lying Trunk Twist - 10
1 Leg Full Squats - to failure
Medicine Ball Pushups - 10
Medicine Ball Toss-Squat-Jump - 2x10
Medicine Ball Pushups - 10
Ankle Hops w/medicine ball - 3x15
Medicine Ball Pushups - 10
Alternating Leg Pushoffs - 2x10
Medicine Ball Pushups - 10
Depth Jump to Rim Jump - 5
30 Second Step Drills - 3
I really like the Medicine Ball Toss-Squat-Jumps. I read about some MLB player, base-stealer who did Medicine Ball Squat-Jump-Throws to increase his speed. I added the toss. You toss the ball straight up, catch it and immediately go into a crouch position (the toss helps load your muscles), then explode up and Throw the medicine ball as far as you can back over your head. I have to take the throw part out at the gym though, I don't think they'd take too kindly to me throwing around their medicine balls.
I don't feel like writing out descriptions to all the exercises. I got most of them from either The Great Medicine Ball Handbook or Jumping into Plyometrics (a great book).
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