On the Way

[Coach Gostnell]

Hello Instructors & Coaches,

My clubbells are "in the mail". I ordered two 5s and two 10 pounders, as well as the DVD, and Leg Fencing.

Goals: Other than splitting, stacking & hauling a couple cords of wood each winter, I have no strength-training routine.

I'm also interested in building endurance and cardio fitness.

Current Workouts: Warrior Wellness 3-4 x a week.
Be Breathed a couple times a week.
Assorted attempts at Body Flow, Kinetic Chains, etc.
Tae Kwon Do 3 nights a week, Tuesday, Wednesday, Friday.

[Coach Gostnell]

Second attempt: Looks like the entire thing didn't post the first time.

Hello Instructors & Coaches,

My clubbells are "in the mail". I ordered two 5s and two 10 pounders, as well as the DVD.

Goals: Other than splitting, stacking & hauling a couple cords of wood each winter, I have no strength-training routine.

I'm also interested in building endurance and cardio fitness.

Current Workouts: Warrior Wellness 3-4 x a week.
Be Breathed a couple times a week.
Assorted attempts at Body Flow, Kinetic Chains, etc.
Tae Kwon Do 3 nights a week, Tuesday, Wednesday, Friday.

Thursday Night: Sacred "Go-Straight-Home-Absolutely-No-Work-Out" Recovery Night.

Work Schedule: Tuesday through Friday, four 10 hour days, not including the hour round-trip.

Which leaves Saturday, Sunday (bike ride day), & Monday (also a designated Recovery Day) to do everything else in my life.

Plus, if I sleep well -or badly - enough, I wake sufficiently early to get from 40 minutes to an hour of time at the gym before work, usually two or three mornings a week. Have the big aerobic room to myself.

P.S. The Clubbells just arrived!!

Thank you,
Jean

[Connie Brown]

Hi Jean. Sorry for the delay; if a post rolls off my list sometimes I lose the thought...


My Clubbells are "in the mail". I ordered two 5s and two 10 pounders, as well as the DVD.
Yay


Goals: Other than splitting, stacking & hauling a couple cords of wood each winter, I have no strength-training routine.
Not to be flippant, but what do you want out of a strength routine? There are lots of ways. Like, to feel like it's covered for health even if strength is not an interest of yours; or, to get just plain bigger muscles; or, more strength for some activity, like stacking wood for others for a living, LOL, or World's Strongest Woman.


I'm also interested in building endurance and cardio fitness.
similar *why?*


Current Workouts: Warrior Wellness 3-4 x a week.
Be Breathed™ a couple times a week.
Assorted attempts at Body-Flow, Kinetic Chains, etc.
Tae Kwon Do 3 nights a week, Tuesday, Wednesday, Friday.
What is the RPE on your Tae Kwon Do?


Thursday Night: Sacred "Go-Straight-Home-Absolutely-No-Work-Out" Recovery Night.
this one tickles me.


Work Schedule: Tuesday through Friday, four 10 hour days, not including the hour round-trip.

Which leaves Saturday, Sunday (bike ride day), & Monday (also a designated Recovery Day) to do everything else in my life.

Plus, if I sleep well -or badly - enough, I wake sufficiently early to get from 40 minutes to an hour of time at the gym before work, usually two or three mornings a week. Have the big aerobic room to myself.
How reliable is that gym time. (You mentioned an "if" in there. )

Would you be willing to swap out other high RPE activities to make room for strength training?

Say we brainstorm together a program for strength-endurance that would require 2 or 3 sessions of 20-40 minutes. Would that fit in somewhere?

[Coach Gostnell]

Hi Connie, thanks for the stuff to "chew on".


World's Strongest Woman. Yeah, that sounds good! Let's do that! :wink:

Seriously though, what do I want from strength training?....not big muscles, but some good definition would be nice.

Endurance & cardio fitness are for riding the bike - strength doesn't hurt there either. I guess one thing I want to do is be able to ride & feel as good as I used to even though I don't ride nearly as much now, (because I'm doing all this OTHER cool stuff!). I have this crazy idea that's actually possible, especially with a recumbent because it's not necessary to get as much "seat time" to keep the tush in shape.

Tae Kwon Do (TKD) almost always comes after a 10-hour workday. Initially, RPE is about 9.95. All I can do to drag myself in and change for class. Usually that shifts as we go through warmups etc. - so the average is more like 5-7 with spikes to 8. Classes are 45 minutes long. IF RPE stays too high, then I don't do the second class, go home instead.


How reliable is that gym time. (You mentioned an "if" in there. ) Yeah, I hate to sound wishy-washy about that, but so much hinges on getting even close to enough sleep. Sometimes it's external stuff, noise, cats or dogs, whatever, but sometimes I'm awake in the night for a couple hours for no reason or consistent cause I've ever been able to track. Except the few days on either side of the Full Moon (& what's with all the dog hair in the bed after that?! :o ) which has been some kind of wake-up call for many years. (Most of the other craziness started after menopause.)

But, in spite of all that, 20-40 minutes 2 or 3 times a week sounds like something I can manage. For one thing, even if we ride on Sundays, post-ride is great time for a further workout. On Tuesdays, I have an hour between work & TKD, so if I can get consistent about making it to the gym either Thursday or Friday morning, I'll get the three workouts in.

So far, I've done some of the moves you showed me in Portland, using mostly the 5#s so I can really focus on pulling all the components together. You said something about 5 reps 5 times, so that's what I've been doing. I've also watched most of the DVD but haven't tried any of the more complex moves.

We've been working in the woods all afternoon, so I'm slightly rummy after a shower & a nice dinner - hope I've given you enough to get us started.
And thanks so much for your help, now & in Portland. Working out with you there was one of the many highlights of the trip.

Best,
Jeanne

[Scott Sonnon]

Jeanne,

It may be important to consider alternating weeks of S&C with TKD, unless your S&C becomes a fun end in itself (such as Clubbell combination routines or Body-Flow kinetic chains). If you're that exhausted, more work may not be indicated. Please watch your energy levels.

[Coach Gostnell]

Scott,



If you're that exhausted, more work may not be indicated. Please watch your energy levels.

Will do. I have target times each week to rest. (The key is to be as, or more, committed to that as to any workout, to feel good with "doing nothing" which a lot of people I know seem to feel guilty about, go figure. :? )



unless your S&C becomes a fun end in itself which is what I'm hoping for. The Fun Factor is what's gotten me into this scheduling crunch, but it also helps indicate what's going on - the Funometer falls & it's time for a break.

However, I do want to incorporate this program into my life (I don't worry that it might be only a fraction of what "someone else" is doing - I'll just find a pace I can maintain & keep at it). I'm re-thinking ways to make this possible so as not to get physically "hyper-extended".
Thanks,
Jeanne

[Coach Gostnell]

So I've had a week to begin "feeling out" clubbell work:

Monday - Warrior Wellness; Be Breathed, 5 reps each;
Clubbells - 5 x 5 (5#ers) - Clean to Order, Pendulums, Armpit
Cast, explored some of the other Swings & casts, used the 10#er
a little, RPE - low because I'm still learning the feel of it all.

Tuesday - Morning, WW, (including the Leg Fencing 3-in-1 4Corner
Balance Drill - Yikes!)
Some Body Flow/rolling around (My first
truly successful-in-both-directions Neck Roll :!: :!: It's even
smoothing out a bit)
Evening, one class, skipped Grappling Class

Wednesday - Morning, Abbreviated WW

Evening, Clubbells - 5x5 each (5#ers), Clean to Order,
Inner/Outer/Side Pendulums, Armpit Casts; 5x5 "Center"
(both hands) Pendulum with 10#er, switching grips every 5
reps.
RPE - 4 to 6, worked up a little "glow" (Connie's
word :) ), getting more relaxed with the movements.

Evening: One class - would have done two but had to
leave early.

Thursday - Morning: WW - Mostly upper body while in a room
waiting for mi esposo to finish a little outpaitient surgery

Noon - Group WW w/ Dr. K & the Usual
Suspects, plus BF before & After - Shin box,
various rolls, Elevated Scorpion, Frogs, Waging
Fun; did a little bit w/ Clubbells for someone
who's interested.

Afternoon - home w/ my sweetie who's recovering on the couch,
Climbing the "Stairometer" (flight of 10 steps going
up to a loft) tells me my legs are tired, about
a 7 (10 being I have to drag myself up w/ my arms.)

Evening - Mild soreness in quads, glutes, etc.

Friday Morning - Slept reasonably well, but tired, achy (stomach
virus thing going around the office I might be fighting off)
Muscle soreness a little more pronounced, but feels like
the "wake up call" that happens when trying something
new/different.
Rest indicated, and/or active WW recovery (although I want
to play w/ the Clubbells RIGHT NOW.
Upper body Warrior Wellness - all I had time for.

Tonight - no regular classes, just helping some people
prepare for testing.

[JasonE]

Jean -

Looks like you're starting a Program Log! Time to start posting it on the Program Log forum! :wink: