Primary Movements:
Double kb front squat: 2 x 5 x 45's
Double kb military press: 2 x 5 x 45's
Double kb swing: 2 x 10 x 45's
Pull-ups: 25 total
Push-ups: 100 total
Windmills: 2 x 5 x 45
Comments:
Good quick session before bed.
Wednesday, February 27, 2013
Tuesday, February 26, 2013
Monday, 2/25/13 - Day 12
Session 1:
Primary Movements:
Goblet squat: 1 x 25 x 45# kb
1 Arm Press: 2 x 5 x 45# kb
Chinup: 2 x 10
Swing: 1 x 50 x 45#
Correctives:
Joint Mobility
Comments:
Monday's are tough to get training in due to schedule. Running will really pick up here once basketball season is over.
Primary Movements:
Goblet squat: 1 x 25 x 45# kb
1 Arm Press: 2 x 5 x 45# kb
Chinup: 2 x 10
Swing: 1 x 50 x 45#
Correctives:
Joint Mobility
Comments:
Monday's are tough to get training in due to schedule. Running will really pick up here once basketball season is over.
Monday, February 25, 2013
Sunday, 2/24/13 - Day 11
Session 1:
Chin-ups: 50 total (GTG style)
1 arm press: 5 x 5 x 45#
Session 2:
43 min run
Comments:
Weight at 202#, but still lean. I have made a big effort to up water intake to 1 gallon per day. My dairy and processed grain intake has increased as of late. I need to cut these out a bit as I do not feel great when I eat to much of these.
Chin-ups: 50 total (GTG style)
1 arm press: 5 x 5 x 45#
Session 2:
43 min run
Comments:
Weight at 202#, but still lean. I have made a big effort to up water intake to 1 gallon per day. My dairy and processed grain intake has increased as of late. I need to cut these out a bit as I do not feel great when I eat to much of these.
Saturday, 2/23/13 - Day 10
Session 1:
Goblet squat: 1 x 25 x 45#
1 arm press: 2 x 5 x 45#
Swing: 2 x 50 x 45#
Chin-up: 15-10-5
Windmills
Comments:
Busy day of basketball due to our conference showcase so not a ton of free time. We upset the 9th ranked team in the state which was exciting.
Goblet squat: 1 x 25 x 45#
1 arm press: 2 x 5 x 45#
Swing: 2 x 50 x 45#
Chin-up: 15-10-5
Windmills
Comments:
Busy day of basketball due to our conference showcase so not a ton of free time. We upset the 9th ranked team in the state which was exciting.
Friday, 2/22/13 - Day 9
Session 1:
30 min run
Session 2:
Single kb front squat: 2 x 10 x 45# (each side)
1 arm press: 2 x 5 x 45#
Swing: 100 x 45# (1 and 2 arm mix)
Pull-ups: lots in sets of 5
TGU and windmill practice
Comments:
Solid session. Run felt good. Ran through heavy snow the entire time.
30 min run
Session 2:
Single kb front squat: 2 x 10 x 45# (each side)
1 arm press: 2 x 5 x 45#
Swing: 100 x 45# (1 and 2 arm mix)
Pull-ups: lots in sets of 5
TGU and windmill practice
Comments:
Solid session. Run felt good. Ran through heavy snow the entire time.
Thursday, February 21, 2013
Thursday, 2/21/13 - Day 8
Session 1: Endurance
45 min run @ easy pace
Session 2: Strength
Goblet squat: 1 x 25 x 45#
1 arm press: 2 x 5 x 45#
Swing: 2 x 50 x 45#
Chin-up: 2 x 10
Comments:
Run felt good. Long run planned for this weekend.
45 min run @ easy pace
Session 2: Strength
Goblet squat: 1 x 25 x 45#
1 arm press: 2 x 5 x 45#
Swing: 2 x 50 x 45#
Chin-up: 2 x 10
Comments:
Run felt good. Long run planned for this weekend.
Wednesday, 2/20/13 - Day 7
Session 1: Endurance
30 min ruck @ 45#, fast pace
Session 2: Strength, Durability
Movement Prep:
Snatches, swings and push-ups
Joint mobility
Primary Movements:
Front squat (double): 2 x 5 x 45's w/ pause at bottom
1 arm Press: 2 x 5 x 45#
Chin-up: 2 x 10
Swing: 2 x 25 x 45#
TGU and Windmills
Comments:
Good solid session. I hate doing TGU's but they really loosen up my back and shoulders.
30 min ruck @ 45#, fast pace
Session 2: Strength, Durability
Movement Prep:
Snatches, swings and push-ups
Joint mobility
Primary Movements:
Front squat (double): 2 x 5 x 45's w/ pause at bottom
1 arm Press: 2 x 5 x 45#
Chin-up: 2 x 10
Swing: 2 x 25 x 45#
TGU and Windmills
Comments:
Good solid session. I hate doing TGU's but they really loosen up my back and shoulders.
Wednesday, February 20, 2013
Tuesday, 2/19/13 - Day 6
Day 6
Session 1: Endurance
Warm Up:
10 min run @ easy pace
Endurance:
4 x 400 m run (All > 1:25)
1 x 800 m run (2:50)
Cool down:
7 min run @ easy pace
Session 2: Strength, Durability
Movement Prep:
Joint Mobility
Goblet squat: 1 x 10 x 30# kb
Snatch: 2 x 10 x 30# kb (each arm)
Pushups: 1 x 20 (strict)
BGBS: 1 x 20 x 30# kb
Primary Movements:
Double KB Front Squat: 2 x 5 x 45# kb (pause and hold at bottom of each rep)
1 arm KB Military Press: 2 x 5 x 45# kb (pause and hold at bottom of each rep)
Pullup: 2 x 10 (slow and very strict)
Swing: 2 x 25 x 45# kb
TGU and Windmills @ 45# kb
Durability/Correctives:
Joint Mobility
Long stretching session
KB halos, pass arounds and figure 8's.
Comments:
Temperature was 3 degrees, icy and very windy when I ran. The cold air made it hard to breathe. The pause at the bottom of the double kb front squats is something I am going to continue experimenting with.
Session 1: Endurance
Warm Up:
10 min run @ easy pace
Endurance:
4 x 400 m run (All > 1:25)
1 x 800 m run (2:50)
Cool down:
7 min run @ easy pace
Session 2: Strength, Durability
Movement Prep:
Joint Mobility
Goblet squat: 1 x 10 x 30# kb
Snatch: 2 x 10 x 30# kb (each arm)
Pushups: 1 x 20 (strict)
BGBS: 1 x 20 x 30# kb
Primary Movements:
Double KB Front Squat: 2 x 5 x 45# kb (pause and hold at bottom of each rep)
1 arm KB Military Press: 2 x 5 x 45# kb (pause and hold at bottom of each rep)
Pullup: 2 x 10 (slow and very strict)
Swing: 2 x 25 x 45# kb
TGU and Windmills @ 45# kb
Durability/Correctives:
Joint Mobility
Long stretching session
KB halos, pass arounds and figure 8's.
Comments:
Temperature was 3 degrees, icy and very windy when I ran. The cold air made it hard to breathe. The pause at the bottom of the double kb front squats is something I am going to continue experimenting with.
Monday, February 18, 2013
50k training plan/outline
Race:
Superior Spring 50K
Location:
Superior Trail starting in Lutsen, MN
Date:
May 18th, 2013
Training time:
13 weeks out (12 weeks of training, 1 week of taper)
Endurance:
I am going to go about this a little differently than in the past. I will have 3 planned runs that will be mandatory each week. If I run more, they will be short active recovery sessions or fast walk.
1 x interval session per week (this will be done at a high intensity and quality)
1 x 50-60 min LSD run per week (focus here is to get in hill repeats and uphill work)
1 x 2+ hour long run (LSD, long and slow. Focus will be on nutrition and hydration patterns)
Strength:
I will be using exclusively kettlebells and body-weight exercises to train for strength following an easy strength approach. Here are the movements that I am really going to focus on:
Push: 1 arm kb military press, double military press, pushups.
Squat: Goblet squat or double kb front squat, maybe hindu squats to help strengthen quads.
Pull: Pullups and chinups done very strict.
Hinge: Swings and snatches.
Core: Windmills and turkish get-ups.
The equipment that I have available are 2 x 45# kb and 1 x 30# kb. I am going to try to take a very minimalistic approach to this training cycle and try to focus on listening to my body vs. following a regimented weight and rep scheme. If I feel fresh for a day I will up volume and use double kettlebells, if I am feeling tired or worn down I will go low volume and low weights and treat the workout like a durability or recovery session. They key will be to hit the movements at least 5 times per week. I want to use these strength sessions to help with my running but to keep me fresh as well so my focus can be on getting in quality long runs.
Durability/Correctives:
I have been doing quite a bit of joint mobility as of late and also have been focusing on stretching at night before bed. I will continue to do this and really hit my hips hard. My hip flexors have been a problem area since college basketball so I will use this opportunity to work on them as a weakness. Walking and active recovery will count as durability work and not endurance work.
Nutrition:
I am not really going on a regimented diet but over the next 13 weeks but rather try to eat a healthy and balanced diet. The biggest issue will be finding out what works for me during the long runs. I have a pretty good idea from my last 50 mile race but I would like to make a conscious effort to continue to get to know how my body reacts under long endurance efforts.
Quiet time:
This will include a quiet time every day where I will do my devotional, prepare for teaching my BSF lesson every week, write in my journal and spend time in prayer. If this part of my training suffers or takes a backseat everything else typically will as well. This daily practice sets the tone for the discipline I need to train effectively. I have found a correlation in my own life between having a set quiet time and my physical training. I need discipline in my life in all facets I cannot have discipline in one area and not in another. There is always a trickle down effect so if I can really continue to be disciplined about getting my quiet time in, my training will follow suit and I will be very prepared come May 18th.
Devotional: Streams in the Desert
Prayer: 10-15 minutes in complete silence, on my knees (helps me focus and clear my mind of distractions)
Journal: 10-15 minutes
Any comments or suggestions are welcome.
Superior Spring 50K
Location:
Superior Trail starting in Lutsen, MN
Date:
May 18th, 2013
Training time:
13 weeks out (12 weeks of training, 1 week of taper)
Endurance:
I am going to go about this a little differently than in the past. I will have 3 planned runs that will be mandatory each week. If I run more, they will be short active recovery sessions or fast walk.
1 x interval session per week (this will be done at a high intensity and quality)
1 x 50-60 min LSD run per week (focus here is to get in hill repeats and uphill work)
1 x 2+ hour long run (LSD, long and slow. Focus will be on nutrition and hydration patterns)
Strength:
I will be using exclusively kettlebells and body-weight exercises to train for strength following an easy strength approach. Here are the movements that I am really going to focus on:
Push: 1 arm kb military press, double military press, pushups.
Squat: Goblet squat or double kb front squat, maybe hindu squats to help strengthen quads.
Pull: Pullups and chinups done very strict.
Hinge: Swings and snatches.
Core: Windmills and turkish get-ups.
The equipment that I have available are 2 x 45# kb and 1 x 30# kb. I am going to try to take a very minimalistic approach to this training cycle and try to focus on listening to my body vs. following a regimented weight and rep scheme. If I feel fresh for a day I will up volume and use double kettlebells, if I am feeling tired or worn down I will go low volume and low weights and treat the workout like a durability or recovery session. They key will be to hit the movements at least 5 times per week. I want to use these strength sessions to help with my running but to keep me fresh as well so my focus can be on getting in quality long runs.
Durability/Correctives:
I have been doing quite a bit of joint mobility as of late and also have been focusing on stretching at night before bed. I will continue to do this and really hit my hips hard. My hip flexors have been a problem area since college basketball so I will use this opportunity to work on them as a weakness. Walking and active recovery will count as durability work and not endurance work.
Nutrition:
I am not really going on a regimented diet but over the next 13 weeks but rather try to eat a healthy and balanced diet. The biggest issue will be finding out what works for me during the long runs. I have a pretty good idea from my last 50 mile race but I would like to make a conscious effort to continue to get to know how my body reacts under long endurance efforts.
Quiet time:
This will include a quiet time every day where I will do my devotional, prepare for teaching my BSF lesson every week, write in my journal and spend time in prayer. If this part of my training suffers or takes a backseat everything else typically will as well. This daily practice sets the tone for the discipline I need to train effectively. I have found a correlation in my own life between having a set quiet time and my physical training. I need discipline in my life in all facets I cannot have discipline in one area and not in another. There is always a trickle down effect so if I can really continue to be disciplined about getting my quiet time in, my training will follow suit and I will be very prepared come May 18th.
Devotional: Streams in the Desert
Prayer: 10-15 minutes in complete silence, on my knees (helps me focus and clear my mind of distractions)
Journal: 10-15 minutes
Any comments or suggestions are welcome.
Update: Wednesday - Sunday
Got in 2 solid workouts with the kettlebells covering the 5 basic movements as well as getting in good stretching and joint mobility sessions each day. Sunday I ran 5 miles at a pretty decent pace. I had some time to go over how my training is going to look for my 50k on May 18th. I am going to try a different approach which I will outline in a post.
Wednesday, February 13, 2013
Tuesday, 2/12/13 - Day 5
Day 5
Session 1:
Movement Prep:
None
Primary Movements:
Front Squat (dbl): 1 x 10 x 45's
Military Press (dbl): 1 x 10 x 45's (hard)
Swing (dbl): 1 x 20 x 45's
Situps: 1 x 50
Pushups: 1 x 50
Correctives:
Very brief joint mobility
Body: Good
Sleep: 6 hours
Quiet time: Streams in the Desert
Comments: Had an away game that was very far away so I had to squeeze this in before I went to bed.
Session 1:
Movement Prep:
None
Primary Movements:
Front Squat (dbl): 1 x 10 x 45's
Military Press (dbl): 1 x 10 x 45's (hard)
Swing (dbl): 1 x 20 x 45's
Situps: 1 x 50
Pushups: 1 x 50
Correctives:
Very brief joint mobility
Body: Good
Sleep: 6 hours
Quiet time: Streams in the Desert
Comments: Had an away game that was very far away so I had to squeeze this in before I went to bed.
Monday, February 11, 2013
Monday, 2/11/13 - Day 4
Day 4
Session 1:
Movement Prep:
None
Primary Movements:
Front squat (dbl): 2 x 5 x 45's
Military Press (dbl): 2 x 5 x 45's
Pull-ups: 2 x 8
Swing: 2 x 25
Correctives:
Joint mobility
Body: refreshed
Sleep: 6.5 hours
Quiet time: BSF prep, lecture tonight
Comments: had practice then gave lecture at BSF tonight. Only had time for a quick workout before bed.
Session 1:
Movement Prep:
None
Primary Movements:
Front squat (dbl): 2 x 5 x 45's
Military Press (dbl): 2 x 5 x 45's
Pull-ups: 2 x 8
Swing: 2 x 25
Correctives:
Joint mobility
Body: refreshed
Sleep: 6.5 hours
Quiet time: BSF prep, lecture tonight
Comments: had practice then gave lecture at BSF tonight. Only had time for a quick workout before bed.
Sunday, 2/10/13 - Rest
Rest day
Body: fine
Sleep: 8 hours
Quiet time: BSF prep
Comments: family day and BSF prep day.
Body: fine
Sleep: 8 hours
Quiet time: BSF prep
Comments: family day and BSF prep day.
Saturday, February 9, 2013
Saturday, 2/9/13 - Day 3
Day 3:
Session 1:
Endurance:
Intervals:
1 x 5:00, 3:30, 3:00, 2:30, 2:00, 1:30, 1:00, .30
(1:00 rest between intervals)
Session 2:
Movement Prep:
10 x halos, pass arounds, 1 arm swing, snatch, push-up, pumps
Primary Movements:
Military press (1 arm) 2 x 5 x 45
Pull-up: 2 x 12
Goblet squat: 1 x 25 x 45
Swing: 1 x 50 x 45
Correctives:
Joint mobility
Session 3:
Deadlift: 10 x 2 x 225
Push-ups: 10 x 10
Body: a bit tired. Most likely due to lack of calories and sleep.
Sleep: 6 hours
Quiet time: BSF prep
Comments: not as fast as I wanted on the run due to loose snow and ice but stride feels good.
Session 1:
Endurance:
Intervals:
1 x 5:00, 3:30, 3:00, 2:30, 2:00, 1:30, 1:00, .30
(1:00 rest between intervals)
Session 2:
Movement Prep:
10 x halos, pass arounds, 1 arm swing, snatch, push-up, pumps
Primary Movements:
Military press (1 arm) 2 x 5 x 45
Pull-up: 2 x 12
Goblet squat: 1 x 25 x 45
Swing: 1 x 50 x 45
Correctives:
Joint mobility
Session 3:
Deadlift: 10 x 2 x 225
Push-ups: 10 x 10
Body: a bit tired. Most likely due to lack of calories and sleep.
Sleep: 6 hours
Quiet time: BSF prep
Comments: not as fast as I wanted on the run due to loose snow and ice but stride feels good.
Friday, February 8, 2013
Friday, 2/8/13 - Day 2
Day 2:
Session 1:
Movement Prep:
Goblet Squat: 1 x 10 @ 30#
Swing: 1 x 30 x 45#
Push-up: 1 x 30
Primary Movements:
Military Press (dbl): 2 x 5 x 45's
Front squat (dbl): 2 x 5 x 45's
Pull-up: 2 x 8 (strict)
Swing (dbl): 2 x 10 x 45's
(Joint Mobility in between each set)
Correctives:
FMS movements
(OHS, Inline lunge, shoulder mobility, leg raises, frog stretch, birdog hip mobility)
Body: lower back a bit sore
Sleep: 6 hours
Quiet time: BSF prep
Comments: solid day. Corrective work at the end is helpful. Helps me loosen up and also relax.
Session 1:
Movement Prep:
Goblet Squat: 1 x 10 @ 30#
Swing: 1 x 30 x 45#
Push-up: 1 x 30
Primary Movements:
Military Press (dbl): 2 x 5 x 45's
Front squat (dbl): 2 x 5 x 45's
Pull-up: 2 x 8 (strict)
Swing (dbl): 2 x 10 x 45's
(Joint Mobility in between each set)
Correctives:
FMS movements
(OHS, Inline lunge, shoulder mobility, leg raises, frog stretch, birdog hip mobility)
Body: lower back a bit sore
Sleep: 6 hours
Quiet time: BSF prep
Comments: solid day. Corrective work at the end is helpful. Helps me loosen up and also relax.
Thursday, February 7, 2013
Thursday, 2/7/13 - Day 1
Day 1:
Session 1:
Endurance:
4.2 mile run @ easy pace (few short digs)
Session 2:
Movement Prep:
Kb drills @ 30# + calisthenics
Primary Movements:
MP (Dbl): 2 x 5 x 45's
FS (Dbl): 2 x 5 x 45's
PU: 2 x 8 (strict and slow)
SW (Dbl): 2 x 10 x 45's
Correctives:
Kb drills @ 30# + calisthenics
Joint mobility
Comments:
Changing things up a bit and trying an easy strength/40 day workout type of schedule by Dan John to compliment endurance work. It will be a fun experiment to see if I have the discipline to stick with this. Weight was at 197# today.
Session 1:
Endurance:
4.2 mile run @ easy pace (few short digs)
Session 2:
Movement Prep:
Kb drills @ 30# + calisthenics
Primary Movements:
MP (Dbl): 2 x 5 x 45's
FS (Dbl): 2 x 5 x 45's
PU: 2 x 8 (strict and slow)
SW (Dbl): 2 x 10 x 45's
Correctives:
Kb drills @ 30# + calisthenics
Joint mobility
Comments:
Changing things up a bit and trying an easy strength/40 day workout type of schedule by Dan John to compliment endurance work. It will be a fun experiment to see if I have the discipline to stick with this. Weight was at 197# today.
Wednesday, 2/6/13 - Rest
Rest day.
Comments:
Had to take a rest day due to work and coaching schedule.
Comments:
Had to take a rest day due to work and coaching schedule.
Wednesday, February 6, 2013
Tuesday, 2/5/13 - wc, dur
Training Session 1:
Warm Up:
Joint Mobility
2 rounds: (w/ 30# kb)
10 x kb snatch
10 x 1 arm kb swing
Work Capacity:
AMRAP in 10 min:
5 x pullups
10 x pushups
15 x squats
(13 rounds)
Durability:
50 x butterfly situps
KB drills w/ 30# kb
Joint Mobility
Comments:
Work capacity is significantly lower than in the past.
Warm Up:
Joint Mobility
2 rounds: (w/ 30# kb)
10 x kb snatch
10 x 1 arm kb swing
Work Capacity:
AMRAP in 10 min:
5 x pullups
10 x pushups
15 x squats
(13 rounds)
Durability:
50 x butterfly situps
KB drills w/ 30# kb
Joint Mobility
Comments:
Work capacity is significantly lower than in the past.
Tuesday, February 5, 2013
Monday, 2/4/13 - str, wc, dur
Workout 1:
Warm Up:
Brief joint mobility
5 rounds: 5 x pullups, 10 x pushups, 15 x squats
Strength:
Deadlift: 2 x 5 x 225
1 Arm Press: 2 x 5 x 50
Work Capacity:
100 m walking OH lunge @ 45# plate
Durability:
100 x leg levers
Joint mobility
Comments:
No run today because of work, coaching and BSF schedule. Hopefully I will get one in Tuesday, but Wednesday will be a longer run because I have the night off after practice.
Warm Up:
Brief joint mobility
5 rounds: 5 x pullups, 10 x pushups, 15 x squats
Strength:
Deadlift: 2 x 5 x 225
1 Arm Press: 2 x 5 x 50
Work Capacity:
100 m walking OH lunge @ 45# plate
Durability:
100 x leg levers
Joint mobility
Comments:
No run today because of work, coaching and BSF schedule. Hopefully I will get one in Tuesday, but Wednesday will be a longer run because I have the night off after practice.
Monday, February 4, 2013
Sunday, 2/3/13 - cals
Workout 1:
Warm Up:
ROM drills
Work Capacity:
5 rounds fast:
25 x pushups
50 x squats
Stamina:
200 x stationary lunges
100 x hindu squats
50 x pushups
Durability:
Pushups (done throughout the day)
Leg levers
Stretch
Comments:
Easier day.
Warm Up:
ROM drills
Work Capacity:
5 rounds fast:
25 x pushups
50 x squats
Stamina:
200 x stationary lunges
100 x hindu squats
50 x pushups
Durability:
Pushups (done throughout the day)
Leg levers
Stretch
Comments:
Easier day.
Sunday, February 3, 2013
Saturday, 1/2/13 - STR, WC, DUR
Workout:
Warm Up:
60 min of one on one basketball instruction, did some defensive slides and ball handling ect, this got a nice sweat up.
Strength:
Deadlift: 2 x 5 x 225#
1 Arm Press: 2 x 5 x 50#
Work Capacity:
5 rft:
10 x pushup
20 x squat
200 m run
(6:51)
Durability:
35 min run @ easy pace (in snow and ice, rough footing)
15 min of swings, pushups, goblet squats and joint mobility work
Comments:
Felt really good to do a short metcon again. I think I will start throwing them in occasionally for a change of pace. Deadlifts have been flying up lately and feel nice and light.
Warm Up:
60 min of one on one basketball instruction, did some defensive slides and ball handling ect, this got a nice sweat up.
Strength:
Deadlift: 2 x 5 x 225#
1 Arm Press: 2 x 5 x 50#
Work Capacity:
5 rft:
10 x pushup
20 x squat
200 m run
(6:51)
Durability:
35 min run @ easy pace (in snow and ice, rough footing)
15 min of swings, pushups, goblet squats and joint mobility work
Comments:
Felt really good to do a short metcon again. I think I will start throwing them in occasionally for a change of pace. Deadlifts have been flying up lately and feel nice and light.
Friday, February 1, 2013
Thursday, 1/31/13 - lift
Workout 1:
Deadlift: 5-3-2 x 225
1 Arm Press: 5-3-2 x 50#
1-4 x deadhang pullup ladder
1-4 x deadhang chinup ladder
Comments:
Had a lot of coaching responsibilities tonight so did not have a lot of time to train.
Deadlift: 5-3-2 x 225
1 Arm Press: 5-3-2 x 50#
1-4 x deadhang pullup ladder
1-4 x deadhang chinup ladder
Comments:
Had a lot of coaching responsibilities tonight so did not have a lot of time to train.
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