Non-S/B/R workout posting thread
I know a lot of folks do core and other non-S/B/R workouts in addition to the OS so thought I'd start a thread for posting those.
In my case, after a full 7 days of ZERO workouts and wearing this walking boot I am re-starting some activity. In addition to ankle strengthening exercises prescribed by my doctor, I will resume at an elevated frequency my core strengthening routine and myrtle exercises. My plan is to do my core routine 4x/week and the myrtle exercises 6x/week. This is pretty much what I did during my marathon training build. In addition, I thought I'd try the 30-day pushup build that some folks on the team did in December. The time commitment on this stuff is minimal.
Today did 2x10' circuits of my core routine and 2x5' circuits of my myrtle routine. Plus 5 pushups.
Cheers!
Comments
What is your core routine? I am recovering from ab muscle repair and umbilical hernia, so I am just starting back with core, but always looking for a good routine that I'll actually DO!
I totally agree on the durability provided by the myrtle exercises. I started doing them during training for my first marathon last year and for that exact reason.
In terms of core, I keep things very simple. I needs something that can be done in 20 mins or less, and without ANY equipment (not even resistance bands). So here's what I do:
a. Abdominal crunch - 20 reps
b. Leg pushaway - 20 reps…these are REALLY TOUGH if you do them right, and really easy if you don't!
c. Staff - 6 reps of 5 sec OR regular planks, 3 reps of 15 sec
d. Single leg bridges - 3 reps of 20 sec per leg
e. Back extension - 5 reps of 15 sec
f. Side hover / side planks- 3 reps of 15 sec per side
Hadn't heard of "myrtle exercises" before... but had come up with nearly the same exercises as part of a "Booty and hip" stability and strength program for myself. I had noticed significant weakness developed over last season in gluts after trying some KB swings and my butt failed in the middle of a set! that was ...awkward... Also I was getting terrible piriformis pain and IT band issues which I feel are better now due to these exercises as well. No more sitting on tennis balls! I do foam roller as maintenance on IT bands and any sore spots.
I feel the need for whole posterior chain work to offset the effects of the prolonged tribike riding etc. I also do dynamic-calisthenics for lateral movement: Karaoki running, side shuffles, "speed skaters" etc. And I prefer to use resistance or weighted movements for such things as clamshells etc. ...actually need to do more....its easy to stop once you "feel fine"....but at 46 y/o I really need to take the time for PRE-Hab.
@Trish -IMHO Id start with more isometric core movements -Various Planks (side, side with leg raised, front, Front with body saw),flying dog, "barfing cat"(ABD vacuum from down on all fours) and "torcher twist"( feet supported and butt on bench or other stable object- lay back to horizontal -hold for 3 full seconds [the twist is if you can do the hold then twist upper shoulders -and hold 3 sec to the L -sit up rest, then 3 sec to R, repeat for 3-6x then start adding time. The work is in the hold not the sit up portion. OK to use support to get up from horizontal] -I've used a exercise ball with feet under bed, but it would need stabilized from rolling to side.
After a base strength is achieved w/o strain then I would add in more movement exercises such as X-mountain climbers ad X- toe touch crunches, Banana-Supermans ....even mixed work like Spiderman Push Ups which get hip/butt, chest/tris and core/abs/hipflxers. for time crunched workouts that work in a Tri-usefully way.
I'm 90% ready to commit to running in a Spartan race on 1/June.....will need to add:
balance work-particularly ankle stability.
Grip strength
Dragging, pressing-off centerline, off center & front carrying, press ups, rope climbing.
High intensity full body intervals.
I will be creating a periods progression with sets to work these skills/strength needs ...adjusted as whether permits some outdoor work.
Likely will be done on FRI's keeping MON as Off/Swim recov/yoga/stretch day.
Anyone prep for these at cusp of Race Prep time?
As an old guy, I can say that I think it has been enormously helpful as I am killing the OS this year. And I am proud to report that my deadlift is now 210 lbs -- a weeny amount that I'm sure a 120 lb young lady could easily heft. But when I pull that up (3 x 5 lifts) my face looks like I'm going to have an apoplexy!
- 4 core/myrtle days totaing 2-hours
- 4 days of ankle-strengthening physio exercises, probably totaling 10 mintes
- made it to day 14 of the pushup challenge (these are getting harder...)
Now that I'm back on the bike I might have to go back down to 3 days/week of core+myrtle...I'll see how the schedule plays out for me.
Cheers!
I'm in the middle of a two week skiing break from OS. Days 3-4 featured an endless dump of 3' of snow, with new areas being open by the ski patrol on days 5 & 6, so I had four consecutive days of skiing "Frog Snow" ("Knee-deep, Knee-deep"). Which is basically what I live for; I was a deep powder skier long before I was a triathlete, and it's probably the athletic endevour at which I am most accomplished. It feels good to have a skill which I no longer have to hone, just use and enjoy.
In a way, skiing is a lot like doing intervals on the track or trainer. There are intense bursts of effort lasting 30 seconds to five minutes, which requires a lot of lower body + core strength, repetitive motion, and mental focus. By the end of each "interval", I am both breathing hard, and feeling a lot of burn and fatigue in my thighs. At least I hope there is some carry-over, 'cause I'm too tired at the end of the day to get on my trainer here or the treadmill at the rec center. Much less swim in the outdoor pool (It's really a blast to swim in freezing weather with snow flying around.)
Pushups, on the other hand, were a fail. I stuck to the 30-day build perfectly but yesterday's 1x45 set with no breaks was too much and I had to take a 10 second recovery break after 30. Then today I did 2x25 pushups and cracked after 17 of the second 25...had to take a 10 sec break before resuming. There is clearly no way I'll get the 1x50 done tomorrow but the 30-day build was good and taught me that it takes only about 2 minutes to do a hell of a lot of pushups...I've added to my daily routine.
As Push ups part of Army APFT Ive used several systems in the past to get better at the 2 min test. (same works for Sit Ups and Pull Ups)
There are several approaches to improve....I go with a volume/frequency block followed by a power/Accessory block followed by a test focus block. The Test focus is for developing neuromuscular speed and improving the number performed in 30sec-1 min and may not be applicable to anyone here (unless they have a timed challenge w/someone!) [there is some benefit as the slower movements practiced in the prior blocks (-particularly ultra Slo-Mo PUs in the Power block) lead to slow "controlled movements" on test day = tired sooner = less total Pushups (30 sec mini breaks aren't long enough to get many additional Pushups even when not limited to 2 minutes)
Simple Versions: of Volume/Frequency Block ( 2-8weeks-4 weeks usual) These are NOT done to failure. Intensity is LOW = should NOT leave you drained/very sore next day {when first starting there will be some soreness in first week or so...but shouldn't be bad} STOP at point you believe next PU will be likely too hard to do w/o struggle. This is NOT a mass building WKO either so do not worry about developing much "extra" muscle (there is some stimulation -particularly if you are significantly under conditioned- but "average" strength folks shouldn't see much change in Pec/Tri size)
1) Find # of PU's = to 1/3-1/2 of max (in 2 minutes) =(#)
2) Start doing 8x (#) per day trying to go about every hour, 5-6 days per week ("safe" to do every day IF intensity LOW)
3) add sets up to 15x per day....ie first thing at wake up, then just before leaving house, then as soon as get to work....then on the hr while at work........etc.
4) at the point you cannot do anymore sets due to schedule or you fail to do a full number (#) of PU then next day ADD 1 more PU to CURRENT PU (#) then start with 2 less sets and then continue as before
5) Say you can only get up to 8 sets per day, at this point add 1 PU per set per day at the highest number of sets possible per schedule (#)...until you fail to do a set. Then drop down to 2 less that many SETS, add 1 more PU to this (#) and start back up only adding SETS until you fail or cannot add more sets. At this point repeat the process.
If you Fail to get new Sets at new (#) then consider A) take 2 days off then restart at current (#) OR
Take 1 day off then start at 6x day at 1 less current (#) Proceed as before.
ALTERNATIVLY: you can add 1 PU per day after reaching 8-10 sets per day.....until failing a set, then go Down to 8 sets/day at this (#) and start adding SETS as above to 10 then after 1 day off start ADDING PU's ....continue as alternatively described.
The goal is steady increased DAYLY VOLUME. Either by Sets or Reps (PU's) per set. Modifying the REP/SETs changes the stimulus.
I'm finishing this block now. And although its kinda hard to tell w/o testing, I'm MUCH better at PU's. I started w/ 20 PU 6x per day and was very sore on next day (only did 4 days worth first week -should have started with 1/3 MAX) but now 3 weeks later doing 30 PU's 8-12x per day (variable schedule issues) That's >300 PU/day but it just takes seconds
I've moved into the next block which focuses on modified PU's (elevated, Pike, resistance bands, Plyo, hand position variations (low reps/sets less frequent) before I go back to higher volume with speed focus just before test. I WILL be able to do strict 1 arm PUs' by the end of this block! (never could before....)
Speaking Of..... time for me to do ... some feet elevated w/ 35# backpack PU's followed by ABB roller, Dive Bombers, V-Ups, Spiderman PUs and "Full Scorpions" -done slow not as HIIT WKO I'll also do Various Pull ups -This is a every 2-3 day type of WKO with plenty of recovery between sets for Strength -Upper/Core. (I LOVE/HATE Spiderman PUs....but they are an Awesome exercise BTW)
@Matt thanx for the positive feedback...wasn't sure this WKO stuff would be taken as Spamming NON -TRI stuff. Most WKOs in magazines etc are Body Building or Weightloss etc... not really for "classic" strength/muscular endurance. There has been some resurgence of "calisthenics" and the like which fit well into a triathletes training model. IE strength w/o bulk and power with reduced fatigability (think isometric/gymnastic strength) also a important point is the ability to develop strength w/o neuro-endochrine exhaustion. (wont interfere w/ other activities/WKO's) This is why this volume/frequency approach has been popular with Spec-Ops etc.-You can still perform at full function the day after your WKO.
I'LL post a summery of the Power/accessory training block if there is interest. Essentially the idea there is to develop strength in the musculature supporting the prime movers -ie shoulders/lats for chest in Push ups. They take over as the prime mover exhausts but unless directly trained do not get engaged sufficiently during standard PU move ..... This is like training Hip stability with "speed Skaters" and 1-leg DL w/ cross body reach etc Also this is the time to add Plyo/Super SLow/Isometric/Negitives and weighted/resistance movements. Recovery is full and frequency/volume goes way down. The Scary part is the idea of using weights/Kettle bells.....again set up correctly this is NOT going to lead to significant Hypertrophy. (think 3-5 reps of move you can do 6-8 (Ideal) x3 w/ 2min RI and only 3x wk) SLow-mo and Negitives can lead to DOMS (soreness) and should be used sparingly-however are superior for developing strength quickly -particularly with overcoming "sticking points" ie the last 6" of a 1 arm PU or holding chin above bar for >5 sec w/wide grip Pull ups w/ pause etc...
Good luck and let me know how things go!
-re-test every 4 weeks or so and don't stick with pure pushups for more than 2 months (leads to repetitive movement strain -especially shoulders) switch up with basic weight training or a Power/accessory block etc for 4-8 weeks then you can go back to the PU Vol/Freq block.
Hope this helps anyone else out there too