Don’t forget to change up your training cycle….

I realized I was hitting a rut in my training routine. I’d created a new one after Alabama by adding in a daily boxing routine, followed by strength and then the bike. That’s been my norm now for quite awhile. Before I’d just been heading into the gym, doing weights, abs and then jumping on the bike with my training partner. Was great…got me back into the routine of going to the gym and training without fail, but…my body stopped responding…meaning, no pain. And yes, pain can be bad, but I do know which pain is I’m doing good and which is what the heck

Last week (or the week before) I added in walk-run training to work towards being about to run about 6 miles at a steady pace. Honestly, I’d like to just be able to do a 5K with my aunt (she loves them), but I’d also like to be working towards the Special Olympics Torch run with the local PD for next year since our neighbor leads it is a reach goal for me (AND, they only had 20 runners out this summer – I think there should be more people out supporting such a good event). However, I will point out that I waited to start this program until after I could do intervals/hills on the recumbent bike for 10 miles without pain in my knees or hips. AND, after talking with some friends who are runners, I started out with a 2-1 ratio for 2 miles on the treadmill 3 days a week. The other four days I walked/biked anywhere from 3 miles (walking) to 10 miles (biking). BTW – it’s easier to get the bike miles in and read some of my UBBT materials on the iPad or Kindle Great way to multi-task! Plus, it makes the hills easier to do.

Over the weekend I realized that my body was adjusting to the boxing (my rhomboid wasn’t giving me nearly as much grief as it had been)…and the biking (zero knee pain now)…but I hadn’t changed a thing with my weights other than having added in the kettle-bell swings after Sir Kai posted the videos for that. And, I have had MORE guys ask me about that lately wanting to know exactly what I was doing with them and why. I’m attributing it to the fact that they’re very new in our gym and there are NO trainers using them out on the floor other than me.

Today, I changed up my strength training routine as well and wow, I can definitely feel it. I forgot I should be alternating it every few months. What did I do? My normal routine for strength training was:

Mon: Shoulders, Tues: Chest, Wed: Legs, Thurs: Back, Fri: Arms – plus the bike and boxing.

This week, I went to a push/pull/leg routine after boxing.

Monday: Boxing, Kettle bells swings (75), Alternating KB swings (25), myostatic situps, cat/cow and then biked. This was a “4 Hour Body” – book by Tim Ferris (read it) routine rather than the push/pull one but I wanted to see my body’s response to it. And? WOW, abs, hello…and hamstrings….

Tuesday: Leg day with weights (squats, side lunges, leg press, abductors, adductors, hamstring curls, leg extensions), bike 5 miles. Had to leave early for a Chamber meeting so no boxing Noticed that it made me feel very out of step for the day as well.

Wed: Push Day – started with interval boxing for 20 minutes – I have the Seconds App on my iPad so I can see it while I’m training (and phone, but I use my iPhone to pump music which is usually Keisha’s “Blow” – which is HORRIBLE but has the right tempo) that I use to track a 5 min warm-up, followed by High for 30 seconds (rest period for me) and Low for 1:30 (full on) for 20 minutes – for the record, no fans in the boxing room, strength training? all upper body push movements mostly chest and triceps (DB bench w/overhead Triceps ext, decline DB bench, shoulder press with bent over triceps kick backs, pushups with bench dips – could do very few of these which is not the norm) – none of this is the way I usually train body parts…..and then, the treadmill. While I didn’t hit my 2 miles on my run today….my 1m run was longer run to walk minutes….3 to 1, 4 to 1, 3 to 1, 2 to 1 and then walk….I was happy, but way overheated.

Also, today was 10+ hours of sleep – I called it a night VERY early for me – usually I get 6, an all vegetarian day – Vega protein drink for breakfast (www.myvega.com), followed by egg whites, hummus and feta after training – didn’t have the patience to make spinach and beans too LOL, meditation hour (nap time for little man because we were going to have a late night….note time stamp on THIS post), lunch – vegan burrito (very small), snack- chips and cheese), dinner mozzarella and tomato sandwich, killed the bread after one part. For the work day, worked until we were ready to go to dinner and a concert.

What have I noticed?

I do MUCH better with my vegan proteins for my training (plus having my music helps), meat based proteins actually seem to be slowing me down (for example, bison burger on a Friday night? Out cold an hour later on the couch). I also do not function well with a full meal before I hit the gym and a protein drink is much better for me. However, I have been slacking on the water during the day, even the previous day, thus causing me to overheat during training and needing to wind down earlier. AND, I’d been ignoring my vitamins, which I started back with today. These always make a huge difference in my recovery times and the way I feel tonight in my chest and shoulders….well…I can’t keep ignoring them and expect to keep up the pace I have been.

Thur: Pull day which will focus on back and triceps….I would be doing this Friday, but we’re driving down to the beach. So, I have to deal and adapt. Thursday would normally be a long bike ride and reading after boxing.

I’ve been racking my brain with trying to determine a workout routine for while we’re on vacation

The gym is just too darn far away, and we only have 1 vehicle for several of my family members. I have decided I will be supplementing with ocean swimming/playing, beach runs and HOT yoga. (Maybe I’ll test out beach sparring with Nick??) I think my regular routine can handle the break, at least, that’s what all my trainer friends at the gym are recommending…then again, most of them are astounded at my regular routine anyway. But, my hands could use the break too. The heavy bag training is doing a number on my thumbs, which just means I’m hitting things wrong with a few different strikes.

No wonder I like the open palm strikes and elbows. LOL.

Not sure if this will help anyone else in trying to figure out a ‘routine’ – this is just mine for now.

It’s working for me. When Nick asked to do a full on sparring session…my ninjitsu drills nailed him and the kids were surprised at how many hits I was actually hitting that they weren’t ‘seeing’. I’m feeling stronger, more focused and lighter…all good things. And yes, I’m trying to pay attention to when my hips/thumbs/wrists hate me…but I’m also trying to recognize what I need to change up, when and where.

Listening skills are so important in ALL parts of our lives!

This blog is part of the Ultimate Black Belt Test Program (www.UltimateBlackBeltTest.com), which is an undertaking of The 100. (www.The100.us), and a part of Studio13 (www.studio13bymbsworks.com).

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