.jpg)
I never do pull ups and when I do...I can't do them very well.
Why?
Bad form combined with little practice.
Today was practice day.
4 sets of 3 pull ups
4 sets of static holds on the monkey bars.
10 Sec
20 Sec
20 Sec
30 Sec
This is only the beginning!
Sunday, October 12
Friday, October 10
Last Day of PT
Its finally here. The last day I get to go to PT.
2 Months of knee therapy and what did I get from it... A better knee and surrounding muscle groups, a better understanding of how to stabilize the joint and what exercises I should be doing.
I've learned no less than 20 different exercises that I can use to strengthen my knee and the coolest thing is that over half of them incorporate the kettlebell.
Squats
Dead lifts
Lunges
Steps
Toe Touches on a bell just to name of few...
Just wait to see how I fit these in...
2 Months of knee therapy and what did I get from it... A better knee and surrounding muscle groups, a better understanding of how to stabilize the joint and what exercises I should be doing.
I've learned no less than 20 different exercises that I can use to strengthen my knee and the coolest thing is that over half of them incorporate the kettlebell.
Squats
Dead lifts
Lunges
Steps
Toe Touches on a bell just to name of few...
Just wait to see how I fit these in...
Thursday, October 9
Short Intense Practice
3 Drills, Limited rest make for an intense workout.
- Double Clean & Press 24's
5 Reps
- Swings 40 Kg
20 Reps
- Renegade Rows 24's
5/5
5 Sets
- Decrease Rest periods each set.
- Core Work
Wipers
Russian Twists
Inverted V's
Good Bike ride to Finish it off!
- Double Clean & Press 24's
5 Reps
- Swings 40 Kg
20 Reps
- Renegade Rows 24's
5/5
5 Sets
- Decrease Rest periods each set.
- Core Work
Wipers
Russian Twists
Inverted V's
Good Bike ride to Finish it off!
Tuesday, October 7
2012 Workout "Revised"
I'll be tinkering with my 2012 workout formula for a while. I haven't got the right mix yet, but I'm getting close.
Today's effort was slow but it felt real good. I have an optional 10:00 snatch set at the end...I could only do 6:00.
Was that do to my strength or cardio condition? Or was it too much stuff or was I just a little lazy?
Don't know. I will try again another day as see what happens. The bottom line was that the legs felt good, as did my entire body.
Here it is:
Brisk Bike Ride 10:00
Joint Mobility
Warm Up
- 25/25 One Hand Swings
- 10/10 Alt One Hand Swings
- 3/3 Bottoms Up Clean & Press
Strength
- 10 Plyo Push Ups (explosive push up so your hands leave the ground)
- 15 Upside Down Bosu Ball Squats with Kettlebell
- 20 Forward Lunges with Kettlebell
- 15 Sumo Dead lifts
- 20 Limbo Lunges with Kettlebell
Repeat 3 Times
Finishers
- 2:00 Swing, Catch, Squat & Thrust
- 2:00 1/2 figure 8's with 3 bounces (from palm to palm)
- 2:00 Circle Drill, Halo & Triceps curls
Optional
4:00 to 10:00 Snatch Set
Some Core Work
Stretch & Release
Today's effort was slow but it felt real good. I have an optional 10:00 snatch set at the end...I could only do 6:00.
Was that do to my strength or cardio condition? Or was it too much stuff or was I just a little lazy?
Don't know. I will try again another day as see what happens. The bottom line was that the legs felt good, as did my entire body.
Here it is:
Brisk Bike Ride 10:00
Joint Mobility
Warm Up
- 25/25 One Hand Swings
- 10/10 Alt One Hand Swings
- 3/3 Bottoms Up Clean & Press
Strength
- 10 Plyo Push Ups (explosive push up so your hands leave the ground)
- 15 Upside Down Bosu Ball Squats with Kettlebell
- 20 Forward Lunges with Kettlebell
- 15 Sumo Dead lifts
- 20 Limbo Lunges with Kettlebell
Repeat 3 Times
Finishers
- 2:00 Swing, Catch, Squat & Thrust
- 2:00 1/2 figure 8's with 3 bounces (from palm to palm)
- 2:00 Circle Drill, Halo & Triceps curls
Optional
4:00 to 10:00 Snatch Set
Some Core Work
Stretch & Release
Monday, October 6
Knee PT
This is my last week of Physical Therapy for my Bum Knee that has been plaguing me for 20 years. I have no cartiledge on the outside of the right knee which causes in-stability in the entire joint. There is no cure for this short of... knee replacement, so the next best thing is to make it strong as hell.
I'm on that path. It will never be "good" again but my quest is to make it strong enough to use for exercise and some hockey.
The physical therapy has been an eye-opener. There as so many different ways to strengthen the knee joint that I never did before or even knew about. I was in therapy a long time ago and it was just straight leg lifts with weight.
We barely do any of that. It's more weight baring exercises, elastic bands, resistance cables, stability balls, steps, a 1/2 elliptical machine and my favorite.. the Bosu ball.
I'm on my own starting next week but I have a wealth of knowledge to continue my quest!
Today was:
Cybex Elliptical 10:00 Level 9
Stretch
Upside down Bosu ball with 2 ten's
15/15/15
Toss and catch from Tramp on Bosu Ball - `1 Leg
30 - Front, Side, Side
Quick Step Touches
15/15/15
Stability Ball One Leg bridges (Try to curl hamstring)
15/15/15
Ice!
I'm on that path. It will never be "good" again but my quest is to make it strong enough to use for exercise and some hockey.
The physical therapy has been an eye-opener. There as so many different ways to strengthen the knee joint that I never did before or even knew about. I was in therapy a long time ago and it was just straight leg lifts with weight.
We barely do any of that. It's more weight baring exercises, elastic bands, resistance cables, stability balls, steps, a 1/2 elliptical machine and my favorite.. the Bosu ball.
I'm on my own starting next week but I have a wealth of knowledge to continue my quest!
Today was:
Cybex Elliptical 10:00 Level 9
Stretch
Upside down Bosu ball with 2 ten's
15/15/15
Toss and catch from Tramp on Bosu Ball - `1 Leg
30 - Front, Side, Side
Quick Step Touches
15/15/15
Stability Ball One Leg bridges (Try to curl hamstring)
15/15/15
Ice!
Saturday, October 4
2012 Workout # 1
Some friends have decided to start training for the US Pond Hockey tournament in 2012. Why?
We will be 50 and we want to make a run for the "Over 50" championship division. In order to have a chance at this - we better be in good shape. So we are starting now! Today in fact. This is my first sport related kettlebell workout.
Can you design a workout that is sport specific? I suppose you can, but I'm not going to worry too much about that. I just going to have some fun designing workouts.
Here is 2012 #1
Vigorous Bike Ride 10 Minutes
Joint Mobility
- One Arm Swings 24 Kg
25/25
- Timed Snatch Set 16 Kg
6 Minutes (I'm starting over with snatches)
12 RPM
- Duck Walk with one Kbell Pressed overhead, the other in a clean position. 2-12 Kg's
( Duck Walk? It's a squat walk? You keep your butt down)
20 Yards each side
3 Sets
-Sumo Dead Lift 40 Kg
20 Reps
3 Sets
- Duck Walk with 2 Hands on the horn, the bell on the outside of your hip. You swing it up across your body as you walk.
20 Yards each side
3 Sets
- Renegade Rows 16 Kg's
10/10
- Bosu Ball Lunges with double kettlebell presses.
10 Reps each side
- Wipers into Inverted V's with Kbell
10 reps each
3 Sets
I also included a lot of active rest in between sets and exercises which was a farmers walk with a couple lite kettlebells (12's) Lite kbells but it felt right!
We will be 50 and we want to make a run for the "Over 50" championship division. In order to have a chance at this - we better be in good shape. So we are starting now! Today in fact. This is my first sport related kettlebell workout.
Can you design a workout that is sport specific? I suppose you can, but I'm not going to worry too much about that. I just going to have some fun designing workouts.
Here is 2012 #1
Vigorous Bike Ride 10 Minutes
Joint Mobility
- One Arm Swings 24 Kg
25/25
- Timed Snatch Set 16 Kg
6 Minutes (I'm starting over with snatches)
12 RPM
- Duck Walk with one Kbell Pressed overhead, the other in a clean position. 2-12 Kg's
( Duck Walk? It's a squat walk? You keep your butt down)
20 Yards each side
3 Sets
-Sumo Dead Lift 40 Kg
20 Reps
3 Sets
- Duck Walk with 2 Hands on the horn, the bell on the outside of your hip. You swing it up across your body as you walk.
20 Yards each side
3 Sets
- Renegade Rows 16 Kg's
10/10
- Bosu Ball Lunges with double kettlebell presses.
10 Reps each side
- Wipers into Inverted V's with Kbell
10 reps each
3 Sets
I also included a lot of active rest in between sets and exercises which was a farmers walk with a couple lite kettlebells (12's) Lite kbells but it felt right!
Thursday, October 2
Metabolic?
This was a hard workout today. 3 exercises with heavier weight, low reps and decreasing rest periods...
Joint Mobility
- Clean & Press Double 24's
5 Reps
- Swings 40 Kg
20 Reps
- Step Ups on to bench w/Kbell
10 Reps
Repeat 5 times
Decrease rest periods as you go. Get your heart rate up and keep it there.
I wanted to quit this workout after the 3rd run through. It's a great strength/cardio test.
Can you push through this AND decrease rest periods?
The first rest period was :75 seconds, the second was :60 seconds the third was :50, the fourth was :45 seconds. My goal is to get the last rest period down to :15 seconds. It didn't happen this time.
Joint Mobility
- Clean & Press Double 24's
5 Reps
- Swings 40 Kg
20 Reps
- Step Ups on to bench w/Kbell
10 Reps
Repeat 5 times
Decrease rest periods as you go. Get your heart rate up and keep it there.
I wanted to quit this workout after the 3rd run through. It's a great strength/cardio test.
Can you push through this AND decrease rest periods?
The first rest period was :75 seconds, the second was :60 seconds the third was :50, the fourth was :45 seconds. My goal is to get the last rest period down to :15 seconds. It didn't happen this time.
Subscribe to:
Posts (Atom)
Posts
