I'm Back

It has been a long time since I wrote anything, time to get back on the horse. The reasons for my absence range from back to back rotator cuff surgeries to very personal reason, but I’m back.

So I’m getting myself back into the swing of things by hitting all phases.

My workouts will be multi-faceted. I’ll start out with a power/strength move, but not always heavy, for now. I’ll then do a few rounds of a full body circuit. Then some kettlebell practice. I’ll finish up with conditioning work. This will be done Monday, Wednesday, & Friday. Off days will be some cardio.

A look at my Monday workout will look like this:

Squats [20 reps]

{note -  I’ll do squats every day, body weight on off days just to loosen up}

Pill-overs [20 reps]

Heavy swings as many reps as possible, vary the weight.

Then 4 rounds of push ups, pull ups, standing Russian Twists

Kettlebell practice – Jerks

Conditioning finisher

This is an example of one of the days, if you’d like more let me know!

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Working Out VS Training Pt 2

Can you do both?

Is it possible to both train and workout at the same time, even in the same workout?

I’d say it is possible as long as you have your priority set correctly. If you are training for an event and it is in the near future, you would train your event in the first part of your session, SPP - Specific Physical Preparedness. An example would be if you are training for kettlebell long cycle at a competition you would practice/train for that in the beginning of your session. The second part of you session would be GPP – General Physical Preparedness. This is where you can “workout”, do circuit training, cardio, free weights, etc..

Now this can sound promising, a place where you can add variety, as long as it still works toward your goal of your training, and does not push you towards overtraining.

How do you know if you’re overtraining? Here are some signs of overtraining:

• Washed-out feeling, tired, drained, lack of energy
• Mild leg soreness, general aches and pains
• Pain in muscles and joints
• Sudden drop in performance
• Insomnia
• Headaches
• Decreased immunity(increased number of colds, and sore throats)
• Decrease in training capacity / intensity
• Moodiness and irritability
• Depression
• Loss of enthusiasm for the sport
• Decreased appetite
• Increased incidence of injuries.
• Compulsive need to exercise
  
  
  

There are several ways to objectively check for over training, one simple way is to check your heart rate, pulse, when you wake up in the morning. If you know your resting heart rate [1^st thing in the morning] and you find it is going up that is a sign of over training.

Some ways to treat over training

·               Rest and recover

·               Hydrate!!!!!

·               Sports Massage

That’s all for now ….any questions? Comments?