Prova di Resistenza

[Coach Larson]

I'm starting this new 4X7 cycle with two main goals in mind:

1) Swipe Century Cycle: I'll be using the last program I used on the Lunge century as a model.

2) FlowFit performance: Every since watching the "Threshold Training" DVDs I've been wanting to focus on FlowFit and see how far I can take it. My goal by the end of this cycle is to be able to perform Level 3 for a continuous 20 minutes.

This cycle will also feature Long Slow Distance running on Low Intensity days as a counterpoint to my sprint work in my last cycle. I will also so some work on Pull-ups on Moderate/High Intensity days because it is a standard military exercise that I really want to get better at doing.

I'm a little behind in this blog so I will catch up on the two days I have completed so far:

Day 1 - Aug. 4th

No Intensity:
Intu-Flow® - entire body, head to feet
Qigong/Tai Chi - selected exercises


Day 2- Aug. 5th

Low Intensity:
LSD Running - 1 hour @ 60-70% MHR

Jeffry

[Coach Larson]

Day 3 - Moderate Intensity

FlowFit: Level 2 for 16 minutes, RPE=6. I didn't count the number of reps this time. I am mainly using RPE and total time to quantify my performance.

Pull-ups: 4X 15 second static hold in the flexed (pulled-up) position

Swipes: 25 sets of 4 in 25 minutes, RPE=5

Felt good today. Looking forward to increasing intensity a notch tomorrow.

[Coach Larson]

Day 4 - High Intensity

FlowFit: Level 2 for 18 minutes, RPE=7

Pull-ups: 4 sets of 5 negative reps (support on the way up; no support descending)

Swipes: 20 sets of 5 in 20 minutes, RPE=7.5

Other activity: teaching fencing for 90 minutes

[Coach Larson]

Day 5 - No Intensity

1 hour Intu-Flow and Qigong

other activity: 1 hour light yoga practice

[Coach Larson]

Day 6 - Low Intensity

1 hour LSD running, 60-70% MHR
RPE=5

other activity: 90 minutes teaching fencing

[Coach Larson]

Day 7 - Moderate Intensity

FlowFit: Level 2 for 18 minutes, RPE=6
Pull-ups: 5X of 15 second static holds in the flexed position, RPE=6
Swipes: 20 sets of 5 in 20 minutes, RPE=6


Day 8 - High Intensity

FlowFit: Level 2 for 20 minutes, RPE=8
Pull-ups: 5 sets of 5 negative reps, 2 minutes rest between sets, RPE=8
Swipes: 17 sets of 6 in 17 minutes, RPE=7.5


For both of these days I woke up and felt really low on energy. Despite the little voice inside my head I forged ahead with the planned workouts. As each workout progressed I actually found myself gaining energy so that by the end I felt fully awake and alive.

[Coach Larson]

Day 9 - No Intensity

40 minutes Intu-Flow
15 minutes Qigong

Other activity: 1 hour light yoga practice; prepping for starting to teach a yoga class on Tuesday

[Jarlo Ilano]

Other activity: 1 hour light yoga practice; prepping for starting to teach a yoga class on Tuesday

That's great! Let us know how it goes!

[Coach Larson]

Coach Ilano,
I had the first class today. It went really well. I will post more about it a later on.

Internet access has been intermitent again so I am having to post the past two days here.

Day 10 - Low Intensity

1 hour LSD running; 60-70% MHR
I will start keeping track of the distance I cover on these runs. Today I got from our camp to tower 2A and back. I think it may be around 5 miles. I know that's pretty slow but my intent is to keep the intensity and heart rate on the low side for these runs.

Day 11 - Moderate Intensity

FlowFit: Level 2 for 20 minutes; RPE=7
Pull-ups: 5X 15 second static holds; this time I did the hold mid-way down so that my upper arm were parallel with the ground; RPE=7
Swipes: 17 set of 6 in 17 minutes; RPE=6

[Coach Larson]

Day 12 - High Intensity

FlowFit: Level 3 for 12 minutes; RPE=8
Pull-ups: 5 sets of 5 negative reps; 2 min. rest in-between; RPE=8
Swipes: 15 sets of 7 in 15 minutes; RPE=9; this was a little tougher than I expected today for some reason

I'm feeling a little physically overworked tonight so no additional yoga or fencing training. My tuesdays and thursdays are quite active now with yoga class in the morning and fencing class in the evening plus my on workout somewhere in between. But I am still having fun!

[Ryan Murdock]

Solid work, Jeff.

Be sure to keep an eye on your exertion levels, now that you're teaching so much as well.

[Coach Larson]

Thanks for the encouragement Coach Murdock!

Day 13 - No Intensity

Well, according to my plan this day was to be a No Intensity/Intu-Flow®/Qigong day. But it also fell on a Thursday so I taught yoga in the morning and fencing in the evening. I was so busy during the day between those two events that I didn't have time to actually do the Intu-Flow®/Qigong. I decided to continue on with my plan and proceed the next day to . . .

Day 14 - Low Intensity

LSD/Recovery running; 1 hour at 60-70% MHR
The distance I covered today was a couple hundred yards farther than my last run at the same intensity and total time. We'll see if that trend continues as it could be an indicator of increased cardiovascular efficiency.

[Coach Larson]

Day 15- Moderate Intensity

FlowFit: Level 3 for 12 min., RPE=7
Pull-ups: Desending pyramid; 4 sets: 4, 3, 2, 1 rep(s); 2 minutes rest in between, RPE=7
Swipes: 15 sets of 7 in 15 min., RPE=7

other activity: 1 hour solo light fencing practice

[Coach Larson]

Day 16 - High Intensity

Pull-ups: 5 sets of descending reps: 5,4,3,2,1; RPE=8

FlowFit: Level 3 for 14 min.; RPE=8

Swipes: 13 sets of 8 in 13 minutes; RPE=9; I was feeling some major grip fatigue starting on the 9th set; really felt it in the hands, wrists, and forearms today

[Coach Larson]

Day 17 - No Intensity

1 hour Intu-Flow and Qigong

other activity: light prasara practice of a few kinetic chains in preparation for teaching this week

[Coach Larson]

Day 18 - Low Intensity

Well it was another busy Tuesday.
Taught my yoga class this morning. I intoduced quad ellipses in class today. Might have been a little too intense for some people in the class. Sometimes its had to judge when you have various ability levels in a class.

Then my workout this afternoon.
1 hour LSD/Recovery running at 60-70% MHR. I went inside on the treadmill today. Not something I normally like to do but between the sun, the heat, and all the dust, I really didn't feel good about running outside today.

My distance was almost exactly 5 miles. This is a super slow pace and I have to try hard not to let my heart rate get too high. But my RPE stays around 4 or 5 which is about where I want it to be.

Then later tonight I will be teaching my fencing class for about 90 minutes or so.

[Coach Larson]

Day 19 - Moderate Intensity

FlowFit: Level 3 for 14 minutes; RPE=6
Pull-ups: 5 descending sets: 5, 4, 3, 2, 1; RPE=6
Swipes: 13 sets of 8 in 13 minutes; RPE=7; started feeling a little grip fatigue again but not as much as last time.

other activity: 1 hour solo sword practice

[Coach Larson]

Day 20 - High Intensity

FlowFit: Level 3 for 16 minutes; I think it was 10 repetitions of the flow; RPE=8

Pull-ups: descedining sets; I couldn't quite do 6 consecutive reps so my sets were-5,4,3,2,1; RPE=8

Swipes: 12 sets of 9 in 12 minutes; RPE=8

other activity: teaching yoga in the a.m. and fencing in the evening; another full day . . .

[Coach Larson]

Day 21 - No Intensity

- full Ageless Mobility program

I have been experiencing some muscle soreness in my legs today so I was kinda glad it was a No Intensity day.

[Coach Larson]

Day 22 - Low Intensity

1 hour LSD/Recovery running; RPE=5; distance was about 5 miles again

other activity: I plan to do some Qigong and sword work later tonight

[Coach Larson]

Day 23 - Moderate Intensity

FlowFit: Level 3 for 16 minutes; 11 repetitions; RPE=6

Pull-ups: 5 desending sets; RPE=5; this felt much easier for me today

Swipes: 12 sets of 9 in 12 minutes; RPE=6

I'm feeling really good about this program. I seem to be making steady progress (pats self on back). I am very pleased with my progress with FlowFit and the pull-ups. I wasn't sure how those were going to go.

[Ryan Murdock]

I'm feeling really good about this program. I seem to be making steady progress (pats self on back).
You're doing a pile of work! Really leading from the front with this one!

[Coach Larson]

Day 24 - High Intensity

Connectivity problems have caused be to get a bit behind in my blog and I don't have a lot of time right now. So here this is yesterday's practice:

FlowFit: Level 3 for 18 minutes; 13 repititions; RPE=8

Pull-ups: I tried but could not get 6 reps in a set so I settled for 5 and went down from there; 5, 4, 3, 2, 1; RPE=9

Swipes: 10 sets of 10 in 10 minutes; this was a challenge today; RPE=9

I will try to get caught up on this blog later today.

[Coach Larson]

Day 25 - No Intensity

1 hour of Intu-Flow and Qigong practice

other activity: teaching 1 hour yoga class; also teaching fencing for about 90 minutes

[Coach Larson]

Day 26 - Low Intensity

1 hour LSD/Recovery running; 60-70% MHR

I felt good on the run this morning and actually increased my distance a bit more given the same total running time.

[Coach Larson]

Day 27 - Moderate Intensity

FlowFit: Level 3 for 18 minutes; RPE=6; I lost count of the number of reps as I was focused on keeping the RPE at the right level

Pull-ups: 5 descending sets; RPE=6

Swipes: 10 sets of 10 in 10 minutes; RPE=6

Looking forward to going for the max tomorrow on my final day of this cycle!

other activity: Taught my yoga class this morning, 1 hour

[Coach Larson]

Day 28 - High Intensity

Last day of this cycle!

FlowFit: 14 repitions of Level 3 in 20 minutes

Pull-ups: 5 sets - 6, 4, 4, 3, 2

Swipes: 100 reps in 7:57

I achieved all of my goals for this cycle!
Needless to say I felt totally smoked when by the time I finished my workout this morning.
Once again as I reflect back on this cycle I feel I have become an improved, more fit version of me. Ya gotta love this stuff!

I already have my next cycle planned which will include a mills century, HIIT running, and 2 flows from the Primer set.
But first I will break for a week to concentrate on Intu-Flow, some light Prasara Yoga, and running a 10K race next Friday.

Ciao for now . . .

[Ryan Murdock]

I achieved all of my goals for this cycle!
Needless to say I felt totally smoked when by the time I finished my workout this morning.
Once again as I reflect back on this cycle I feel I have become an improved, more fit version of me. Ya gotta love this stuff!


GREATstuff, Jeff! You're really hitting it home lately!

:respect: