Tuesday, September 27, 2022

45 minute peripheral heart action session

 Goal: keep heart rate at appropriate training range: 180 minus age

Protocol: pick random exercises using push/pull/legs continuous pattern

Rep range:15 to 20

Example: push-ups/cable row/step ups/db press/lat pull/reverse lunges/dips/lat pull/leg extension/pec dec/db pullovers/goblet squats etc until 45 minutes expires

Monday, September 26, 2022

Proneboard - or rowing machine or SUP

 3/4 mile warmup

10 repeats: 10 stroke build, 50 stroke power, 20 stroke easy

3/4 mile @ 3/4 power with slow stroke rate - working on technique and glide

Sunday, September 25, 2022

 Basic Total Body - Strength

Hex Deadlift:                             4sets x 8reps - increase weight each set

Suspension Strap Push-ups:      4sets x 10reps - “

Lat Pulldown:                            3sets x 8reps - “

Hack Squat:                               4sets x 10reps - “

Db Pushpress:                            3sets x 6reps - “                       



  



Saturday, November 14, 2020

Functional leg power

 Power walk -  2 miles for warmup

40yd sprints -  x 15(build speed gradually)

Bench step ups - 4x30

Reverse lunges - 3x20

Tuesday, November 10, 2020

Today’s Training g Plan

 Weight Training

    Hang Clean & Press 5x8

    Front Squat 5x8

    Ab V-ups 3x20


Sprint Training

    40 Yards x10

    Bench Step UPS 5x30

    Reverse Lunge  3x20

     

Saturday, November 7, 2020

Upper Body

 Suspension Trainer Complex - 5 Rounds of each done as supersets - Minimal Rest - 15 to 20 reps of each per set

1) Pushups/Bodyrows

2) Pull-ups/Shoulder Raises

3) Ring Dips/Biceps Curls

4) Triceps Extentions/Bench Ab V-ups



Tuesday, November 3, 2020

Move

 This is a workout I designed a while back in response to feeling the need to improve functional movement.......not the so-called functionality of balancing on various apparatus or contorting into a pretzel......but  mobility need to survive, escape or attack.....here it is

1) 3 mile power walk

2) alternate bench step ups - 5 sets of 20

3) sprints - I do 10 repeats of 1st base to 3rd base - cutting straight across pitchers mound - starting slow and building.......careful- this is where us 65+ are most likely to get injures

4) 5 repeats of walking reverse lunges - 20 reps