Monday Workout: Prize?

We made it to the end of another month.  Sadly, our prize is burpees.  This is a short circuit, so try four rounds.

 

1 min cardio
skier jumps	30
bench press	20
pushup renegade row	10
flies	20
burpees	10
pretty princesses	10

 

The Amazing Stickie and Alternating Crossbody Front Raise

Stickie loves exercise variations.  Today she is trying Alternating Crossbody Front Raise.  She begins standing up tall holding some relatively light dumbbells.  She lifts one of the dumbbells toward her opposite shoulder by bending her elbow.  She lowers it back to start and then repeats on the other side.

A set of ten is good.

Setting Goals: 2 of 2

Yesterday I wrote about SMART goals.  They work great for some people.  Other people, not so much.  Here are some other ways to set goals.

I love process goals.  If SMART goals focus on the destination, process goals focus on the journey.  So rather than setting a goal of losing x pounds, I set a goal of doing three weight workouts a week and five cardio workouts.  Or maybe I set a goal to eat only one dessert a week, or to drink only water, or some other more healthful food choice.

 

I’m also a big fan of minimum goals.  They take a bit of experimentation to get right, but then they’re awesome.  We figure out the very least we can do to feel good and we set that as the minimum.  That might be as simple as 30 minutes of moving every day.  We might set a minimum goal for sleep, or for weight workouts, or for workouts outside.  Once we have done the minimum, we know we’ve taken care of business.  We may find that we want to do more, but we also know we don’t have to.  It’s a great way to unplug from the zeitgeist that we always have to be doing more faster better longer.

 

Finally, I am in favor of setting goals for good things.  We don’t just have to set goals for things that we know we should do but don’t really want to get done.  How about a goal for more massages?  More tasty ways to eat fruit?  More laughter?

 

Go get happy, y’all.

Setting Goals: 1 of 2

Now that we are motivated to strength train (I hope) and we have some idea about what kind of strength training we’re interested in, it’s time to set some goals.  I’m going to talk about the classic goal model today and some other goal ideas tomorrow.

In general, a lot of experts advocate for SMART goals:  that is, goals that are Specific, Measurable, Achievable, Realistic, and Timely.  Let’s unpack that a bit.

 

Specific goals are not “I want to get in shape.”  They are more like “I want to fit into my old jeans” or “I want to lose x pounds.”  Getting in shape is amorphous.  We can’t tell if we have achieved it if we don’t get specific about what getting in shape means to us.  One person may define it as playing with their kid all day without feeling dead at the end.  Another might define it as being able to run a marathon.  Yet another will have a specific clothing size in mind.

 

Which brings us to measurable.  When we formulate our goal with a measurable target, seeing our progress is easier.  If my goal is to lose x pounds and I only lose x-5, I know I need to work a little harder.  This is why so many goals involve things like amounts of weight (lost or lifted) or distance (5K?  Century ride?) or size (inches lost, clothing size) or other markers (body fat percentage anyone?).

 

Achievable is exactly what it sounds like, but it’s sometimes complicated to make an achievable goal.  We may not know what is achievable, particularly in regards to the other two criteria.

 

Realistic is a lot like achievable.  This is where we face some facts.  I know that I, for example, would be extremely unrealistic if I were to make a goal of running a marathon this year (or, you know, ever) because I hate running, my body hates running, and it’s just not going to happen.  Similarly, if a person has a goal of losing 50 pounds by their wedding next month, the truth is that that is not going to happen short of amputating a limb or something equally unpleasant and unlikely.

 

Timely means, in this context, that we set ourselves a deadline.  We may not know what an appropriate amount of time is to achieve our goals.  This is why professional help is useful.  That said, for weight loss goals, a good rubric for achieving goals in a healthy way is to assume that a person can lose 1 to 2 pounds per week.

 

Go be smart!

Monday Workout: Plyo

Plyometrics are good for most of us.  A little impact with the ground helps keep our bones strong.  However, if jumping is not indicated for you, please do the side lunges instead of the lateral bounds.  Three rounds.

 

squat to leg lift	30
bench press	20
overhead press	10
lateral bound/side lunge	30
flies	20
upright row	10
woodchoppers	30
skullcrushers	20
Russian twist	10

 

The Amazing Stickie and Dumbbell Pullover with Bridge

The Amazing Stickie loves a challenge, so today she is doing dumbbell pullover with bridge.  She begins in bridge position with dumbbells in her hands on the floor over her head.  From there, she will lift the dumbbells until they are directly over her shoulders.  Then she will lower them close to but not touching the floor.  She will not let the dumbbells touch the floor until the end of the set.

A set of ten should do it.

Strength Training: Power

Yet another goal folks might have for their strength training is power.  Power, in this context, is the ability to generate a lot of force fast.

 

To train for power, we want to use fairly heavy weights and work with a quick tempo.  We also want to work on explosive movements (think plyometrics!). 

 

Power training is not something we do every single workout.  Most of the time, we want to work on max strength or hypertrophy or even cycle back through some endurance/stability work.  Then we can spend a month or so doing power workouts.

 

Proper form is absolutely essential for power workouts.  When we’re moving fast with heavy objects, we need to be sure that we are using our bodies well.

 

Go play. 

Strength Training: Max Strength

Another possible goal that people might have for their strength training is… maximum strength.  What maximum strength means is that we work to lift the most we possibly can one time, our one rep max.

To do this, not surprisingly, we lift heavy weights in short sets.  For each exercise, we do a warm-up set of about ten reps at an easy weight.  Then we increase the weight in increments of five to ten pounds, decreasing the reps.  Eventually, we’ll be able to complete two or three reps.  And then we’ll find the weight where we can only complete a single rep while maintaining good form.  This kind of lifting requires longer rests between sets for best results, so it is another place where supersetting different muscle groups is a good plan (e.g., squats and bench press).  It also takes a good amount of time to go from warm up to one rep max, so a workout might be two exercises, and that’s all right.  We can do different exercises the next time.

 

One important safety note:  heavy lifting is not something to do alone.  Work with a buddy or a trainer or at the very least in a gym with other people there.  Spotters are super useful.

Monday Workout: Weight Bearing

The first set is all about weight bearing on the arms.  If that is not appropriate for you, feel free to sub regular jacks and rows, saving your arms for the pushups.  Three rounds.

 

plank jacks	30
renegade rows	20
pushups	10
leg kicks	30
deadlifts/good mornings	20
Arnold press	10
suitcase swing	30
1 leg squat	20
brains	10

The Amazing Stickie and Side-Lying Hip Abduction

Today the Amazing Stickie is working on her amazing hips by doing side lying hip abduction.  She begins in what looks like a fairly relaxed position, lying on her side on a bench, propped up on one elbow.  Her bottom leg is bent a little and her top leg is long.  She moves her top leg a little behind her, so that when she raises and lowers it, she can lower it past the level of the bench.

Sets of ten are good.

Strength Training: Hypertrophy

Once folks have built up some basic endurance and stability, the next step depends on what their goals are.  One possible goal is hypertrophy.  That’s a five-dollar word for building big muscles.

 

People working toward hypertrophy still need to work all their muscle groups, but the way we want to do it changes.  We choose weights that are heavier and we do fewer reps.  We want weights that allow us to complete only 6 to 12 reps at a time.  Our tempo also changes a little, in that we lift the weight fairly quickly and lower it more slowly.  We want to do two to three sets of each exercise with at least a 30 second rest between sets.

 

(This is why circuit training is so useful!  We do one set of all our exercises and by the time we get back to the beginning, the first muscle group has had plenty of time to recover.  We get out of the gym sooner!)

 

Next week, we’ll talk about two other possible goals. 

Strength Training: Muscle Groups

Another important thing to consider when we begin strength training is that we need to work our whole bodies.  We do this by targeting different muscle groups with different exercises.  One way to think about this is to recognize that some muscles bend our joints and other muscles straighten them back out.

For example, our biceps and its helpers on one side of our arms bend our elbows.  Our triceps and its helpers straighten our elbows.  If we only do bicep curls, we are not building strength for extending our elbows and we end up, at the extreme, looking funny and not working too well.

 

So:  we need to work on bending and extending, front and back, lateral movements, twisting movements, pushing and pulling.  We will find that we like some of those more than others.  It is tempting to skip the ones we don’t like, but it’s pretty important that we don’t.  Having strong muscles on every side of our joints (looking at you, knees) helps keep them functional in all our activities.

Workout: Posture

One of this week’s themes is posture.  Holding the hands behind the head during squats helps ensure that the back stays nice and straight.  Three rounds.

 

kb swings	30
kb twist	20
kb 8s	10
prisoner squat	30
rows	20
kickbacks	10
tap backs	30
curls	20
windscreen wiper	10

 

The Amazing Stickie and Chest Supported Row

Today the Amazing Stickie is working with her incline bench in a different way doing chest supported rows.  She sits with the front of her upper body leaning on the inclined portion of the bench (n.b., this does not mean that she does not keep her abdominals active) holding dumbbells in her hands.  Then she rows the dumbbells as she would do if she were standing.

Sets of ten to twenty are good, depending on the weight.

Strength Training - Stability

Yesterday we talked about endurance as a basis for our strength training program.  The other base we need is stability.  In other words, we need to work on balance.

 

There are, of course, lots of ways to work on balance.  Perhaps the simplest way is to do something we normally do standing on both feet standing on one.  Things like single leg squats, single leg deadlifts, and the like fall into this category.

 

Another way to work balance is to add an element of instability to our workout.  This is where we get to use toys.  A stability ball that we roll out on to do our bench press instead of lying on a bench is a good example.  Anything we do with a BOSU is another good example.  Many TRX exercises put us in positions where we have to stabilize while we work and thus improve our balance.

 

Yet another way is to do a bit of cross training with Pilates or yoga.

 

A word of caution:  start small.  Balance, like any other skill, is best built gradually and safely. 

Strength Training - Endurance

I’ve spent the last two months talking about why strength training is good for us.  Now it’s time to talk about how.  Not surprisingly, there are plenty of ways to go about strength training.  It all depends on the goal.

When we first start out, we need to start by building some endurance and some stability.  That means that, generally, we are going to be lifting relatively light weights in relatively long sets and we’re going to do some balance work.  (I’ll talk about balance work tomorrow.)

 

Let’s define “relatively light weights.”  Sort of.  My relatively light weights are not anybody else’s.  A relatively light weight is one that I can use to complete a set of twenty reps.  This might take a bit of experimentation.  I may optimistically select a five hundred pound weight (I am being ridiculous on purpose because people get weird about numbers sometimes) for my curls and discover that I can only do 10 reps.  That is a perfectly respectable set, but I will want to choose a lighter weight for my next set.

 

A relatively long set is a little easier to define.  It’s somewhere between 12 and 20 reps.

 

We combine the two things like this.  I find a weight for which I can complete 12 reps.  I keep using the same weight until I can complete more and more reps.  When I can complete a set of 20, I increase the weight and drop back down to 12 reps.  Lather, rinse, repeat.  We do the same process for each exercise.

Monday Workout: Bulgarian!

This week we’re doing Bulgarian split squats.  People with troublesome knees can substitute either lunges (to reduce the load) or any other exercise they like.  Three rounds.

 

mountain climbers	30
bulgarian split squat	20
farmer carry	10
squat raise	30
bench press	20
lateral raise	10
woodchoppers	30
flies	20
plank up down	10