Training Has Begun

Saturday marked my first “real” run and today marked the first day of my gym training (for my running goals). Being obsessive has its advantages and fortunately, I have kept a log of many of my workouts.

After reviewing these and subsequent results, along with way too many studies and datum to list, I have starting training in (what I believe) is the ideal fashion.

Note: I also tested my right hamstring muscle to be 20% weaker than the right. I had torn this about 2 years ago and still have to “rehab” it.

For weights, the focus is strength. I know people use weights for other reasons like cardiovascular improvement but I do not believe that is the best use of time. Also, I think there are much more effective ways to improve the cardiovascular system. In any event, I have gone very simple and basic:

• Workout should last about 30 minutes, and never go over 45.
• Total time under tension — that is, the time you are holding the weight and moving — should be between 75 and 85 seconds. This may be shocking to some but I find it the best. Please note I am referring to total time, not total per exercise.
• 2 sets of 2-3 reps is the ideal range for strength. Weight should be very heavy – 80-95% of 1 rep maximum; that is, if you can lift 100 pounds once, you should be training with 80-95 pounds for 2-3 repetitions.
• Compound exercises are the best, with deadlifts at the top of the list.

I also recommend avoiding the following:

• Exercises such as bicep curls are useless, unless you are into bodybuilding. If such is the case, I cannot help you as I know virtually nothing about this.
• Exercises such as upright rows, behind-the-neck-press and leg press should be avoided at all costs. Upright rows will destroy the rotator cuff quickly, one needs the flexibility of a Cirque du Soliel performer to do the behind the neck press correctly and more injuries (especially low back) have been caused by the leg press than every other exercise combined.
• I also do not recommend machines as they isolate the muscles. Again, this is a bodybuilding thing.

Finally, I build a kettlebell using simple items from Lowe’s. On a side note, this itself is a feat. If you wanting to build something. . .anything. . . and  were to choose between me doing it or a monkey, may I suggest the latter. Some of us have certain skills. Building anything is NOT one of mine.

Having said that, it is THAT simple to make and costs about $16. I use a 50 pound weight which if I was to purchase a 50 pound “professional” kettlebell would cost $108 plux tax. The only exercise I use the kettlebell for is the Big Swing.

Open your feet about double shoulder with, feet out about 30 degrees. Start from the bottle and swing the kettlebell until it goes to about head level. I started with 10 swings and am up to 25 now. Once I hit 150, I will add 10 more pounds and start from 10 reps again.

At night, I stretch using the Proprioceptive Neuromuscular Facilitation method (I will write about this one later).

I anticipate a huge jump in strength, flexibility and power. As a “side effect,” there should be some fat loss though 75-80% of fat loss comes via diet.

Reports will follow monthly.

 

 

 

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