Showing posts with label photos. Show all posts
Showing posts with label photos. Show all posts
Sunday, September 11, 2016
Sunday, July 24, 2016
TRAINING JOURNAL
This week’s physical conditioning plan and daily workout sessions were designed and developed by myself to accomplish my fitness goal of maintaining a solid base of overall physical fitness. To sustain a solid base of overall physical conditioning I consider all components of physical fitness while conducting exercise planning.
Daily emphasis of physical fitness components
Day
|
Emphasis
|
|---|---|
Sunday
|
Cardiovascular endurance
|
Monday
|
Cardiovascular endurance & Muscular strength
|
Tuesday
|
Muscular endurance & Muscular strength
|
Wednesday
|
Stamina
|
Thursday
|
Active rest
|
Friday
|
Passive rest
|
Saturday
|
Speed
|
Friday, July 22, 2016
STRENGTH & STAMINA TRAINING
 |
| Swimming coupled with body weight exercises were on the stamina maintenance plan.
1. General warm-up
2. Specific warm-up
3. Muscular strength
4. Stamina
5. Cool-down
|
CORE & UPPER BODY DEVELOPMENT ROUTINE
This workout is designed to develop core stability and upper body strength.
EXERCISE(S)
|
SETS
|
REPETITIONS
|
|---|---|---|
Arm circles-Horizontal arm swings-Jumping jacks
|
2
|
10
|
Alternate chin- pull-up pyramid
|
7
|
2-3-4-5-4-3-2
|
Crunch pyramid
|
7
|
10-10-15-20-15-10-10
|
Vertical jumps
|
2
|
10
|
Alternate weighted chin- pull-ups
|
2
|
5
|
Front leaning rest-front plank-side planks-bridge
|
1
|
15 seconds each
|
Streching: Quad-Hamstring-Calf -Upper back-Delts-Biceps
|
1
|
15 seconds each
|
Thursday, July 21, 2016
CARDIOVASCULAR & MUSCULAR ENDURANCE WORKOUT
This session includes 10 minutes of completing as many reps as possible (AMRAP) of alternating pull-ups and chin-ups combined with crunches. You will have to manage fatigue in order to complete the highest number. Completing sets to failure is not an efficient strategy.
EXERCISE(S)
|
SETS
|
REPETTIONS
|
|---|---|---|
High knee walk-Skipping-Arm circles-High knee run in place-Butt kick run in place-Horizontal arm swings
|
1
|
5
|
Alternate chin- pull-ups + crunches
|
1
|
AMRAP 10 minutes
|
Jog
|
1
|
3 miles
|
High knee walk-Skipping-Arm circles-High knee run in place-Butt kick run in place-Horizontal arm swings
|
1
|
5
|
Stretch: Calf-Hamstring-Groin-Quad-Biceps-Triceps-Upper back
|
2
|
10 seconds each
|
Wednesday, July 20, 2016
TOTAL BODY WORKOUT
A warm-up should be conducted as the first portion of each training session. The warm-up prepares your body for movement, training and enhanced performance. It lifts your heart rate, increases blood flow to muscles, and elevates your body's core temperature. Additionally, it improves flexibility by warming connective tissue (ligaments and tendons) and reduces the risk of injury.
The training session was designed as total body workout. The calisthenics portion featured air squats, pull-ups and push-ups. The calisthenics session was followed by loaded sprints and a 3-mile jog.
EXERCISE(S)
|
SETS
|
REPETITIONS
|
|---|---|---|
Partial lunge with twist/Hip thrust/Partial squat/High-knee walk/Standing quadriceps stretch/High-knee walk/Standing glutes stretch/Donkey kicks/Butt kicks
|
1
|
5
|
Front plank
|
1
|
30 seconds
|
Side plank
|
1
|
15 seconds each
|
Air squat
|
1
|
30 seconds
|
Pull-up*
|
3
|
1
|
Push-ups
|
3
|
3
|
Air squats
|
3
|
3
|
Pull-ups
|
10
|
2
|
Push-ups
|
10
|
4
|
Air squats
|
10
|
6
|
Loaded sprints**
|
5
|
10m
|
Jog
|
1
|
3 miles
|
Stretching: Calf/Hamstring/Groin/ Quadriceps/Lower back/Triceps/Hip flexor/Deltoids
|
1
|
15 seconds each
|
* Chin-ups or Pull-ups ** Wearing a weighted back pack
ENDURANCE & SPEED WORKOUT
A Single Session Including Cardiovascular Endurance, Muscular Endurance and Speed
This daily training session was a potpourri of activities.
Following a warm-up period, core and leg work was conducted with 2 sets of air squats and planks. A calisthenics circuit including broad jumps, mountain climbers, sit-ups and twisting lunges followed.
Five sets of alternating chin- and pull-ups plus crunches preceded the day’s speed work. Following a sprint warm-up; sets of strides, loaded and unloaded starts as well as walking lunges was completed. Sunday’s workout was concluded with a 2-mile forced march with a 30 pound ruck. Ten minutes of stretching wrapped up the training session.
Wednesday, July 13, 2016
CONDITIONING HIKE WORKOUT
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Conditioning hike
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