Slightly Psycho Daily Workouts: 2009

12/31 4 miles slow & go

Run 4 miles of intervals. sprint for 30 sec. Jog for 1 minute and repeat . . . for 4 miles.

12/28 Get back to it

Air Squats 50
Lunges 25
Jump Lunges 25
Side Straddle Hops 50
Push-Ups 50
Crunches 50
Do one set and time it.Rest the same amount of time and repeat . . . twice.

Put it all together 12/4

Run 4 miles in 30 min.

and

Air Squats 50
Lunges 25
Jump Lunges 25
Side Straddle Hops 50
Push-Ups 50
Crunches 50
Do one set and time it.Rest the same amount of time and repeat . . . twice.

Speed Work 12/03

This should get your heart pumping pretty fast.

Air Squats 50

Lunges 25

Jump Lunges 25

Side Straddle Hops   50
Push-Ups                  50
Crunches                   50

Do one set and time it.Rest the same amount of time and repeat . . . twice.

Still running 12/2

Let's keep on running this week.

Morning
6 more miles shoot for sub 48min.

Evening
200 each Push-ups and Sit-ups

Run Some more! 12/1

Morning: Run 6 Miles in 50 Min.

Evening: Run 20 20 yard Sprints

Running form. Lets not watch the clock so much today, and concentrate on breathing. The ideal breath ratio is said to be 3:2. That is breath in for three steps, breath out for two. Play with it. find what's right for you. If I don't pay attention I end up doing 2:2 and running slowly and out of breath. I have to tell myself "breath in left, right, left, breath out right left. In, 2,3, out, 2, in 2,3, out,2 . . . etc. While your at it make sure your back is straight, your shoulders are loose, and your face and hands are relaxed. the idea is to send all energy to the legs. Tensing your face, shoulders, hands etc is a waste of energy. Once you've got all this down try picking your knees up and lengthening your stride. Also look at your toes, try running with them pointing straight forward maybe a touch inward. Do these things and the clock will take care of itself.

Run Six miles under 50 min

Make-up day 11/27

Giving thanks for the rest day yesterday . . . were gonna take it up a notch.

Morning

Run 6 miles in 50 min. or less

Break
100 push-ups
100 sit-ups

Afternoon

Bum-buster part tres

Phase one:
4 Reps

40 Hip Raises

20 Clamshells

20 Bird Dog Kicks

Phase two:
Do one set, time it, rest for double that, then repeat . . . twice!

40 Air Squats
20 each side Lunges
20 each side Lunge Jumps
40 Jump Squats

Singletrackin' 11/25

Okay, it's called Mountain Biking.
Lets shoot for 8 miles off road.
Should be pretty quick.

If you wanna be a roadie (ride on the road) double the milage.

Remember to stretch afterward. And keep the INTENSITY UP!

Down to one 11/24

Lets work on those wimpy arms some more.

Warm up:

50 Push-ups

Work-out:

Do once in the morning and once again later in the day.

10 Pull-ups
1 min. rest

9 Pull-ups
1 min. rest

8 Pull-ups
1 min. rest

7 Pull-ups
1 min. rest

6 Pull-ups
45 sec. rest

5 Pull-ups
45 sec. rest

4Pull-ups
45 sec. rest

3 Pull-ups
30 sec. rest

2 Pull-ups
15 sec. rest

1 Pull-up
Streeetch those arms out for 5 min.

Bum Buster Pt. Dos 11/23

More work on the Gluteus to make it Maximus.

Phase one:
3 Reps

20 Hip Raises

20 Clamshells

20 Bird Dog Kicks

Phase two:
Do one set, time it, rest for double that, then repeat . . . twice!

40 Air Squats
20 each side Lunges
20 each side Lunge Jumps
40 Jump Squats

Phase three:
Run Four Miles, in under 30 minutes.

Be sure you streeeetch.

Rest Day 11/22

Every day is a rest day for Conan

Fun Day 11/21

Have some fun today. Get out, go do.

Trunk Work 11/20

Warm-Up
2 min. Sit-ups (break a sweat)

Work-out:

Repeat 7 times:

1min. Bird Dog

1min. Left Side Plank

1min. Right Side Plank

1min. Empty Rock

1min. Crunches

Cool Down:

Streeeetch 5-10 Min.

Bum Buster Pt. UNO 11/19

The booty is made up of some powerful muscles that are, in a large part, responsible for the propulsion of your body through space. That is . . . they help you walk, run, jump, climb, all while keeping your pants up. . . So I wanna make mine big. Here's how I'm gonna do it.

Phase one:
3 Reps

15 Hip Raises

15 Clamshells

15 Bird Dog Kicks

Phase two:
Do one set, time it, rest for double that, then repeat . . . twice!

36 Air Squats
18 each side Lunges
18 each side Lunge Jumps
36 Jump Squats

How To:

Hip raises: Lie on your back with your knees bent and and your feet flat. Lift your hips until they're straight. Hold for 5 seconds before returning to the starting position.

Clamshell: Lie on your side with your knees bent 90 degrees, with heels together and in line with your butt. Open your knees as wide as you can without rotating your hips or back. Pause, and return to starting position.

Bird dog kick: Get down on your hands and knees with your back straight, fully extend one leg behind you until you feel your bum tighten up. Avoid any lower-back movement. Hold the position for a 5 count and return to start position and switch.

Air Squats: Just squat . . . and get those thighs parallel with the ground stand back up and repeat.

Lunges: step forward and squat til your front thigh is parallel with the ground then step back, switch, repeat.

Lunge Jumps: Step forward as in a lunge then explode upward with a jump, switch legs mid-air, and land in the lunge position . . . repeat.

Jump squats: Squat with thighs parallel with the ground then jump as high as you can . . . and repeat.

The GUNS!!! 11/17

Gonna work on my wimpy arms today.

20 Diamond Push-ups
5 Pull-ups
20 Wide Push-ups
5 Pull-ups
20 Regular ol' Push-ups
5 Pull-ups

Repeat with the following rep ratios. (the above ratio being 20:5)

15:4
10:3
5:2

Might wanna stretch after.

Getting back to it. 11/16

Today's my first time back from some fairly intense days in the field. I'm gonna take this time to get a good stretch in and some calisthenics.

Streeeetch for a good 30 min. don't forget a muscle and do the big ones twice.

Do 5 rotations of the following Try not to rest in between.

Jump rope for 1 Min.
Side straddle hop for 1Min.
Push-ups for 1 Min.
Air Squats for 1 Min.
Crunches for 1 Min.

Be back soon 10/7 - 10/15

Hey guys. I'll be away from the blog this week. While I'm away . . . do some push-ups, or do some of the workouts in the log. Have a good week.

Hey Gang! 11/5

Okay this is a good stretch I like to do. It's on the cheesy side, but I think it's a good stretch.

Get Dirty 11/4

It's called Trail Running. Find an unpaved path and run on it. It's pretty simple. There's a lot of advantages. Your muscles and bones aren't repeating the same exact motions over and over, your mind doesn't get bored, and the terrain usually requires you to pick your knees up a little higher.

After a quick stretch . . .

Let's shoot for a 6 mile run in under 54 Min.

Don't forget to streetch after.

Runner's World's Trail Running section

Lumber UP! 11/3

I really liked doing this one last time. Check out the first post of this workout for some"how-to" on the moves. Then get your 2x4 and have some fun!

Warm-up:

30 sec. The 2x4 Twist

30 sec. The 2x4 Lunge

30 sec. ea. side The 2x4 over the mountain

10 "at the ready" 20m sprints

Workout:

45 - 40 - 30 reps NO REST!

2x4 Squat to Press

Wide grip push-ups

2x4 Dead lift

2x4 Military Press

2x4 Sumo Dead Lift High Pull

2x4 Front lock-out 1 min after each set

Cool-Down:

1 min. 2x4 Twist

1 min. 2x4 Lunges (go deep, feel the stretch)

1 min. ea. side 2x4 Over the Mountain

Short Track 11/02

Okay, 4 mile run. keep it fast it's not a long run.

Don't forget to streetch after.

Take it easy 10/30

Let's take a break today so we can have some fun tomorrow. Stretch when you get 10 min. to do so.

Hard Core! 10/29

Warm-Up
2 min. Sit-ups (break a sweat)

Work-out:

Repeat 7 times:

1min. Bird Dog

1min. Left Side Plank

1min. Right Side Plank

1min. Empty Rock

1min. Crunches

Run 5 Miles Road or 3 Miles Off Road

Cool Down:

Streeeetch 5-10 Min.

Pushit! 10/27

Okay, a quicky

Do this twice:

Push-ups for 2 Minutes
Rest 30 sec.
Push-ups for 1:30
Rest 30 sec.
Push-ups for 1 min.
rest 20 sec.
Push-ups for 30 sec.
rest 10 sec
Push-ups for 15 sec.

Speed Work 10/27

These things have helped numerous people get faster times on there runs. They're called "intervals". There are eleventy-billion ways to do these . . . here's how I'm gonna do them today.

Repeat 3 times.
Sprint 30 sec. Jog 30 sec.
Sprint 40 sec. Jog 40 sec.
Sprint 50 sec. Jog 50 sec.
Sprint 60 sec. Jog 60 sec.
Walk 60 sec.

Have fun with this. Play with your breathing rhythm, your stride, your "RPM" and see how fast you can get.
Tomorrow will be a strength day.

APFT!!!! 10/26

Okay this is a check-up. Let's see how we're doin'.

Max Push-ups 2 min.
Max Sit-ups 2 min.
2 Mile Run for time.

Good Luck

Imput your results and get your score.

Rest is imortant! 10/25

Rest today!

Let that body heal.

Reading is good, I try and avoid TV because it makes me crave BigMacs and Endless Pasta Bowls at Olive Garden.

If you're sore, today's a good day to spend an hour STREEEEETCHING!

The Day the World Runs! 10/24

Nike in it's endless marketing efforts has designated today as The Human Race Day. If you own an ipod and some of those snazzy Nike shoes with the computer chip in them you can sync your run with the Nike web site:

http://inside.nike.com/blogs/nikerunning_humanrace-en_US/?tags=community

The jist I got from it is "today everyone will run 10K".

10 kilometers = 6.21371192 miles

That's not really very much for a Saturday, so lets make it a 10 miler.

Warm Up:

Stretch those legs out good.

Take 5 Min. Make sure to hit those Calves and Hamys.

Run 10 Miles

Cool Down:

Walk a li'l bit at least 1/4 Mile. and Streeeeetch every muscle in your lower half for at least 2x30 sec.

2x4 Studdly 10/23

Okay, so an M16a2 weighs about 8.9 lbs. (with a loaded 30 round magazine) which is about the same as your run of the mill 2x4x8 pine stud. They say you train with what you fight with but they won't let me bring my weapon home so we'll use a 2x4. Here's the work-out I came up with. If your not sure how to do do it check the "How To" Section at the bottom of the post.

Warm-up:

30 sec. The 2x4 Twist

30 sec. The 2x4 Lunge

30 sec. ea. side The 2x4 over the mountain

10 "at the ready" 20m sprints

Workout:

40 - 35 - 30 reps NO REST!

2x4 Squat to Press

2x4 Bench Press

2x4 Dead lift

2x4 Military Press

2x4 Sumo Dead Lift High Pull

2x4 Front lock-out 1 min after each set

Cool-Down:

1 min. 2x4 Twist

1 min. 2x4 Lunges (go deep feel the stretch)

1 min. ea. side 2x4 Over the Mountain

Rest up for tomorrow. It's "The Day the World Runs" so make sure your hydrated.

How To:

At the Ready Sprints: Hold the 2x4 in both hands across the body and RUN FAST!

The 2x4 Twist: Put the board over your shoulders behind your head with your arms over it to stabilize and twist left then right

The 2x4 Lunge: Put the board over your shoulders behind your head with your arms over it to stabilize and do lunges

The 2x4 Over the Mountain: Press the board overhead and lock out your elbows and bend your torso to the side until the board is perpendicular to the ground. Hold for 30 sec. each side.

Squat to Press:http://www.youtube.com/watch?v=TAYc4pZLgoc

Bench Press:http://www.youtube.com/watch?v=BlDWdfTAx8o

Dead Lift:http://www.youtube.com/watch?v=KI0VzxwfFBw&feature=related

Military Press:http://www.youtube.com/watch?v=Kc3IZqjsZtk&feature=related

Sumo Dead Lift High Pull:http://www.youtube.com/watch?v=njCUl6I1t50

Good demo of a Sumo Lift:http://www.youtube.com/watch?v=K9t0TNSFJUI&NR=1

2x4 Front Lockouts: Stand feet shoulder width apart back straight and hold the 2x4 in front of you, eye level, with your elbows "locked out"

Pull-up Pyramid 10/22

Pull-ups are a weak point for me. I've seen lots of ways to increase your pull-up power and they all include DOING PULL-UPS. If you can't do any, check for a link at the bottom for a way to work on that.

Warm up:

50 Push-ups

Work-out:

Do once in the morning and once again later in the day.

10 Pull-ups
1 min. rest

9 Pull-ups
1 min. rest

8 Pull-ups
1 min. rest

7 Pull-ups
1 min. rest

6 Pull-ups
45 sec. rest

5 Pull-ups
45 sec. rest

4Pull-ups
45 sec. rest

3 Pull-ups
30 sec. rest

2 Pull-ups
15 sec. rest

1 Pull-up
Streeetch those arms out for 5 min.

Oh! Tomorrow's workout will include a 2x4 peice of lumber.

Check out this link for a way to start doing more pull-ups:

http://www.youtube.com/watch?v=TindOf7zyXM

Ruck Out! 10/21

Okay, this is one of my favorite workouts so far. It's a smoker, and you don't need much. You'll need a 45 lb. ruck sack or a backpack. One with a frame will help with the thrusters.

Warm-up:

2min. Side-Straddle-Hops

2min. Jump Rope

2min. Run-in-Place

Morning Work Out:

Repeat 6 times:

1 min. Sit-ups (use your pack to hold your feet down)

20 Ruck-Squats (wear your ruck and do air squats)

20 Ruck-Lunges (lunge with your ruck on)

20 Ruck-Thrusters (see below for description)

20 Ruck-Push-Ups (do push-ups with your ruck on)

10 ea. side Ruck-Curls (grab your ruck by a strap and lift 10-12 inches)

Cool-Down:

Stretch Upper and Lower body 5-10 min. each

Afternoon Work Out:

Ruck-March 6 miles in 90 min. or less.

Cool-Down:

Stretch those legs out. Should take 10-15 min.

Ruck-Thrusters how-to: Stand with your feet shoulder width apart holding your ruck by the frame at about waist hight and your arms fully extended. Next, curl the ruck about head high and press up above your head. Your arms should be fully extended over your head holding your ruck. Reverse to starting position and repeat.

Sprint-ups! 10/20

Warm up:

Jog 5-10 min.

Work-out:

Morning:

Repeat 10 times:

Do 10 Push-ups and immediately get up and sprint 50m.

Cool down: Stretch 5-10 min.

Afternoon:

Repeat 5 times:
1min. Bird Dog
1min. Left Side Plank
1min. Right Side Plank
1min. Empty Rock
1min. Crunches

Cool down: Walk a mile

Runnin' runnin' 10/19

Run 6 miles today.

500 Push-ups and 100 pull-ups before bedtime.

Check your technique.
http://www.youtube.com/watch?v=WfJVBPqhwyA

Sunday 10/18

Rest. . . rest is very important.

FUN DAY! 10/17

Today, have some fun.

For instance . . . go mountainbiking for a few hours.

-JW

Dumbells! 10/16

Warm Up:

5 min. Side Straddle Hops (Jumpin' Jax)

Work Out:

Get some dumbbells that you like (10-50 lbs.) and use them for all but the Push-ups and Pull-ups. If you can't do pull-ups . . . do more push-ups.

repeat 5 times

1 min. Push-ups
20 Pull-ups
20 Dumbbell Squats
20 Military Press
20 Bicep Curls
1 min. Front lockout
1 min. Side lockout

Cool Down:

Jump Rope 5 min.
Streeetch 5-10 min.

How-tos:
Push-ups how-to
http://www.youtube.com/watch?v=S990kHLMVFg

Pull-ups how-to
http://www.youtube.com/watch?v=JqN8zKQV10Q

Dumbbell Squats how-to
http://www.youtube.com/watch?v=bJqnATFga7Y

Military Press how-to
http://www.youtube.com/watch?v=rFoGiDKsrhc

Bicep Curls how-to
http://www.youtube.com/watch?v=ZawrdYA0WXU

Front Lockout how-to
Stand feet shoulder width apart back straight and hold the dumbbells in front of you, eye level, with your elbows "locked out"

Side Lockout how-to
Stand feet shoulder width apart back straight and hold the dumbbells out to each side, eye level, with your elbows "locked out"