Tag Archives: workout variety

Be Flexible With Your Training

10 Jul

I try to exercise six days a week, usually by strength training (3-4 days) and playing basketball (twice weekly).  Since I workout at the facility I own and operate, there’s rarely an excuse to miss a day (not that I haven’t).  But basketball isn’t always an option, since our group plays at the local middle school.  When school is not in session (holidays, summer, etc.) the gym is closed, which means no basketball.

If I can’t play basketball I’ll do something different.  I’ll run some sprints, intervals, or stadium stairs.  I’ll go for a bike ride, jump rope, or swim some laps.  They’re not necessarily my favorite activities, but I’d rather do something than miss exercising.

Your activity doesn’t need to be anything athletic or overtly exercise related, just do what you enjoy.  Walk your dog or work in the garden.  Get started on that home improvement project.  When you shop at your local mall, take the stairs instead of the elevator or escalator.

The point is… just keep moving.

Get STRONGER, Get FASTER!

Your thoughts?

Variety is the Spice of… Fitness

25 Jan

Kettlebells[1]If you want to see consistent improvement in the weight room (and — more importantly — on the court or field), you need to change things up once in a while.  Doing the same exercises, the same way, can eventually make your workout “stale” and lead to performance plateaus.

Whether your goals are athletic performance improvement, strength and conditioning, or fitness, occasional variations in your workout can help you reach your goals.  Here are some suggestions:

  • Swap free weights for machines
  • Change your grip (wide vs. narrow, overhand vs. underhand, etc.)
  • Try dumbbells instead of barbells
  • Add kettlebells and medicine balls to your workout
  • Jump rope instead of running
  • Run on stadium stairs or hills instead of flat terrain

Please also refer to related articles:

Training Variety Stimulates Strength Development

Add Variety to Your Workout With Kettlebells

Get STRONGER, Get FASTER!

Your thoughts?

Try the 10-5-20 Workout

7 Aug

Hang-Clean[1]If you’re looking for a little variety in your training routine, here’s a workout for you to try:  The 10-5 20 Workout.

This 3-day per week workout combines the benefits of muscle building (hypertrophy), strength and power development, and muscular endurance.

Exercise selection is at your discretion, although we encourage total-body workouts and not “body-part” training.  Additionally, we suggest keeping the same exercises for the entire week.

Here’s how it works (it’s actually quite simple):

  • Monday (or day 1) – perform 3 sets of 10 repetitions of all exercises, using loads that challenge you through this range of repetitions — about 75% of your 1 rep max (1RM)
  • Wednesday (or day 2) – perform 4 sets of 5 repetitions of all exercises, using about 87% 1RM
  • Friday (or day 3) – perform 2 sets of 20 repetitions of all exercises, using about 50% 1RM

Get STRONGER, Get FASTER!

Your thoughts?

Be Flexible With Your Training

28 Feb

running_stairs[1]I try to exercise six days a week, usually by strength training (4 days) and playing basketball (twice weekly).  Since I workout at the facility I own and operate, there’s rarely an excuse to miss a day (not that I haven’t).  But basketball isn’t always an option, since our group plays at the local middle school.  When school is not in session (holidays, summer, etc.) the gym is closed, which means no basketball.

If I can’t play basketball I’ll do something different.  I’ll run some sprints, intervals, or stadium stairs.  I’ll go for a bike ride, jump rope, or swim some laps.  They’re not necessarily my favorite activities, but I’d rather do something than miss exercising.

Your activity doesn’t need to be anything athletic or overtly exercise related, just do what you enjoy.  Walk your dog or work in the garden.  Get started on that home improvement project.  When you shop at your local mall, take the stairs instead of the elevator or escalator.

The point is… just keep moving.

Get STRONGER, Get FASTER!

Your thoughts?

Variety is the Spice of… Fitness

7 Oct

Kettlebells[1]If you want to see consistent improvement in the weight room (and — more importantly — on the court or field), you need to change things up once in a while.  Doing the same exercises, the same way, can eventually make your workout “stale” and lead to performance plateaus.

Whether your goals are athletic performance improvement, strength and conditioning, or fitness, occasional variations in your workout can help you reach your goals.  Here are some suggestions:

  • Swap free weights for machines
  • Change your grip (wide vs. narrow, overhand vs. underhand, etc.)
  • Try dumbbells instead of barbells
  • Add kettlebells and medicine balls to your workout
  • Jump rope instead of running
  • Run on stadium stairs or hills instead of flat terrain

Get STRONGER, Get FASTER!

Your thoughts?

You’ve Got to MAKE Time for Strength and Conditioning

14 Nov

“I don’t/didn’t have time.”  As a Strength and Conditioning Specialist who works with hundreds of athletes/clients, I hear that frequently.  Oddly, I rarely hear it from my goal-oriented, high achievers.  It’s one thing to know what needs to be done; it’s another thing to do it.

Here’s the key:  You can’t wait until you “have” time, and/or conditions are “perfect.”  There are going to be days when your schedule is hectic and/or you don’t feel like working out.  If it’s important, you’ve got to make time.  Here are some tips:

  • Rise and shine.  Early AM workouts are a great way to start your day.
  • Workout with a buddy or group.  This strategy is motivating and keeps you accountable.
  • Cut out distractions.  Scale back the time you spend on your cell phone, computer, social media, and television.
  • Make it a priority.  Schedule exercise into your day/week as you would any other appointment.
  • Use time wisely.  Be efficient, and focus on quality over quantity.  Even an abbreviated workout is better than none.
  • Break it up.  If you don’t have time for a complete workout, try scheduling shorter intervals throughout the day.
  • Add some variety.  Try different workouts, like cardio or yoga.
  • Chart your progress.  Keep an exercise journal.
  • Be realistic, but challenge yourself.
  • Get help from a qualified, experienced Strength and Conditioning Professional.

Write down your goals and revisit them often.  Refocus on your priorities and stay motivated.

Get STRONGER, Get FASTER!

Your thoughts?

%d bloggers like this: