Francine's various rotations

5 K Prep

http://www.cardiocoach.com/phpBB2/viewtopic.php?p=1752#1752


Shifting gears this month

My original Aug challenge is on hold til further notice,don’t ya love that phrase ;-0 (al la cathe quote there) However Only 2 people got a sneak peek of that (and girls, yes, I do have an added twist to that original plan but the good news is that it will be a progressive approach, as always ;-)

This months challenge has a purpose, focus and GOAL! The focus is a 4 week 5k prep for first timers designed by our very own runningcoach Candace! She took time out of her ULTRA busy schedule (I seen her schedule and it’s a doozy!) and she designed a program for us all! I’ll provide all the info below and start a check in tomorrow(or whoever is on first ;-) The goal is to do YOUR best time and cross the finish line with a smile(and of course whoop a HELL YEAH }( ) I thought this would be a wonderful end to summertime for us all to keep the motivation going, the training cycled as well as bond in another area(sport specific training w/running) and start from scratch together , set personal goals(perhaps personal records ;-) and we can all grow from here knowing we have this 5 k foundation under out belt! So what do ya say? 5k now 10 k later possibly half a marathon in our new future, come on there’s a tri athlete in all of us, who you kidding, don't fight it }( lets unleash it slowly ;-) can’t ya tell I’m excited, I hope you are all as excited as well to be part of this challenge! I know there are all kinds of 5ks coming up in sept/oct /nov so check your local community listings for races, if you don’t have one in your area, go to the track(go real early or later in the day when its cooler),bring your stop watch(you’ll be needing it) and train for YOUR best time, also invite a friend or your SO-make it fun w/ a competitive edge hey, if not this month due to time constraints or vacationing, you can always do this another time/season or whenever you want to give it a whirl, so save it to your computer for future reference)

Candace's 5K plan for first timers
AKA (Runningcoach's Pure and Simple 5 K ;-)

sun rest

mon walk/run 1mil

tues run 1 mile

wed cross train

thurs run 2 miles

fri cross train

sat run 2 miles easy


wk2

sun rest

mon walk/run 1 ½

tue run 2

wed cross train

thurs run 2 ½

fri cross train

sat run 3 miles easy


wk3
Sun rest

Mon walk/run 2

Tues run 2 1/2

Wed cross train

Thurs run 3 1/2

Fri cross train

Sat run 4 miles EASY!!!


taper week
wk4

sun rest

mon walk/run 2

tues run 3


wed cross train

thurs run 2

fri cross train

sat REST


All exercises 2 sets....12 to 15 reps with the 15th rep making you want
to cry.


Monday
Biceps and triceps
Biceps
1)seated bicep curls.......bilateral(both at once) in a tall backed bench
rotating at bottom around hip.

2)Floor biceps curls.........lying on floor at bottom of pulley unit with
rotation bar....put feet against unit with slight bend in knees and
curl bar up to shoulders and lower...keeping back flush to the
floor.....good one....no room for cheat.

Triceps
1)Rope pulls.........making sure not to use momentum

2)kick backs.....on hand and knee on flat bench position

Wednesdays
Lower body and delts
1) Death walks..........(walking lunges) holding free weight......slow
and deep

2) Free weight or smith machine basic squats

3) Seated or lying Hamstring curls

shoulders...
1)Free weight Delt presses.......seated in tall back chair

2)seated or standing slow light side lateral raises making sure not to
swing body for help.


Friday
Back and chest

Back
1)Free weight lat rows.......on hand and knee on flat bench..don't over
rotate body

2) Reverse fly.........either seated lying over legs at end of flat bench
with neutral spine or lying with abs against a body ball and feet
against
a wall .....I like these ...you place your feet against a wall, Place the
body ball under your abs and contract your lower back and glutes.
Your knees are bent but not touching the floor...almost though..and you
reverse with a light set of weight...this hits lower back, glutes, core
and back.

Chest
1)free weight inclined chest fly.....bench inclined only on notch up.

2)Bench press.......need I say more.....not lots of weight ...enough to
pull out 12 reps then go to 15 as if someone....oh say me, was
standing over you yelling "COME ON......DO IT"


Abs on each of these day........on day one decline bench....three two
four sets of 15 to up to 25 reps each
another day
.........obliques on body ball.......seated on top and rotating one side
at a time with each curl up.
one more
day.......reverse ab curls lying on bench with hand over head holding
bench for balance.......behind head when more advanced
.....legs slightly bent.....up in air....do mid range of motion reverse
curls just enough to stretch out a little
through the rectus abdominus...and pull in using your abs enought to
SLIGHTLY raise your glutes off
bench........any higher you are probably swinging......

From Candace :"e me and as for alternatives if
this schedule doesn't work with life in general for them,,,,,but
for a 5k training program........this is pretty doable and straight
forward......." So there you have it folks our 5 k outline, I personally love its simplicity and I'm looking forward to perfecting my running skills and crosstraining, so pace yourselves , listen to your bodies and lets do this THANG Twisted Evil

Options there I go again }(
Cardio
on crosstraining days feel free to use any cardio coach or cardio video while also incorportating stretching preferably Pure and Simple stretch (its 35 mins) atleast 2 x a week

Weight training options(from Candace)
runners want to strengthen their upper and
lower bodies but don't want to weighed down either.
There is a fine line here. Muscle is heavy and you want to be
light but you want most of your body mass to be made
up of bone, organs, tissue, water and muscle and low amounts of body
fat so you don't want to be a bulked up body builder and then expect to run like a gazelle. During training, unless people are ADVANCED weight trainers already, and even if they are...the bulk of their time and training during training for the cardio event should be done doing the activity for which they are training......here i.e. RUNNING.
So I suggest body splits of maybe one upper body work out a week and one lower body work out a week ......Not to be done
(the lower body one that is) on either side of a long run day......like
to allow actually two days on either side of the long ones.
Or you could do total body two days a week........again it could be three
days total body and or two upper and one lower if you
are splitting but I would suggest that for experienced advanced weight
trainers going into training because in that case that Would
actually be a taper down for them from what they are already
doing........that's what I have to do because when no in training, I hit
the weight a Lot harder to add back the muscle that I will in inevitably lose
during DISTANCE training and competing...not so much lost
at all....if any during a 5 K event. Actually done right none should be
lost for that.

PS

I want to Congratulate EVERYONE who joined in on the past 6 week challenge,( even those who lurked & did it but didn’t post(we know you are out there }( It sure was a blast and VERY CHALLENGING INDEED, I hope you all rewarded yourselves, My treat was a DQ oreo cookie blizzardw/ cookie dough,supersized that’s right I earned it ;0)

Cheers to us all and here’s to another month of motivation , hard work and shared enthusiasm ! Lets have fun, eat well and train smart!


PSS(had a few requests about traveling and working out)
Traveling /Vacationing tips

For those of you who may be vacationing or traveling this month and still want to follow the challenge ,(or maintain) its very doable on the go, keep it simple, take your cd player/ipod,sneaks,jog on the beach, go for a run, go rollerblading,bike riding,hiking, find a local gym(for cardio & weight days) maybe your facility has a gym, if so great, if not bring along tubing w/ a door anchor , or do no equipment exercises w/ high reps 20 +, & use this time to incorporate more flexibility training!

Beach workout
Here's one of my favorite beach workouts when I'm not cc'ing It takes 40 mins & best yet No equipment needed Just you and the sand }(
Hope you enjoy it as much as I do, give it a whirl & Have Fun!

5 Minute deep sand power walk followed by 5 mins jog on hard packed sand, 25 jumping jacks,15 stationary lunges each leg,25 jumping jacks, 20 stationary lunges each leg, 50 meter run interval, 1 min recovery



50 meter run interval, 25 jumping jacks, 10 pushups, 10 half situps, 25 jumping jacks , 15 pushups, 15 sit ups , 50 meter run interval, 1 min recovery



50 meter run interval, 25 jumping jacks, 20 arm haulers, 20 squat jumps, 25 jumping jacks, 25 arm haulers, 25 jump squats



50 meter run interval, 1 min recovery



20 single leg bend-overs each leg, 30 crunches, STRETCH aaagghhh!!! Then jump in the ocean Twisted Evil



arm haulers- lay on stomach with arms straight in front of you with palms together. In a controlled fashion bring arms back to place the palms on the side of your hips(return to front position and repeat)



single leg bend-overs-stand in deep sand on one leg. While balancing slowly bend forward at the waist and reach the hands to the toes. Do not let the raised leg touch the ground at any time. (repeat w/ other leg)



squat jumps- lower body into a standing squatted position and then jump in the air landing in a squatted position. It is important to always be sure to land w/ bent knees.
if you need any other form tips give me a hollar
 
5k Bonus week ;-)

I'm gonna post the bonus 5k BRICK plan here so if you've been following this plan ,here's the followup(if you haven't save it for a time when you can do it, eventually we will build from this for those interested in doing 5 k from beginner,intermediate to advanced then onto 10 k etc)

Mon Walk/Run 40 min. (18-30 min. run) ,Bi's tris

Tues Swim 800 yards(16 laps)

W: Bike 65 min. am pm lowerbody delts

Th: Yoga

F: Walk/Run 40 min(20-32 min run) Back Chest

Sa: BRICK: Swim 750 yards/alternating 1 slower-paced with 6 faster-paced laps. Bike 40-50 min.

Su:Rest

Take it outside

· if no pool or bad weather & have no access to a gym with a pool, use cardio equipment , rollerblades,rebounding or your favorite cardio equipment, or sub w/ cc vol 5 on tues & sat



weight Mon Wed Fri(candace's plan w/ more reps

2-3 sets of each exercise with each set comprising of 15-20 reps

Monday
Biceps and triceps
Biceps
1)seated bicep curls.......bilateral(both at once) in a tall backed bench
rotating at bottom around hip.

2)Floor biceps curls.........lying on floor at bottom of pulley unit with
rotation bar....put feet against unit with slight bend in knees and
curl bar up to shoulders and lower...keeping back flush to the
floor.....good one....no room for cheat.

Triceps
1)Rope pulls.........making sure not to use momentum

2)kick backs.....on hand and knee on flat bench position

Wednesdays
Lower body and delts
1) Death walks..........(walking lunges) holding free weight......slow
and deep

2) Free weight or smith machine basic squats

3) Seated or lying Hamstring curls

shoulders...
1)Free weight Delt presses.......seated in tall back chair

2)seated or standing slow light side lateral raises making sure not to
swing body for help.


Friday
Back and chest

Back
1)Free weight lat rows.......on hand and knee on flat bench..don't over
rotate body

2) Reverse fly.........either seated lying over legs at end of flat bench
with neutral spine or lying with abs against a body ball and feet
against
a wall .....I like these ...you place your feet against a wall, Place the
body ball under your abs and contract your lower back and glutes.
Your knees are bent but not touching the floor...almost though..and you
reverse with a light set of weight...this hits lower back, glutes, core
and back.

Chest
1)free weight inclined chest fly.....bench inclined only on notch up.

2)Bench press.......need I say more.....not lots of weight ...enough to
pull out 12 reps then go to 15 as if someone....oh say me, was
standing over you yelling "COME ON......DO IT"


Abs on each of these day........on day one decline bench....three two
four sets of 15 to up to 25 reps each
another day
.........obliques on body ball.......seated on top and rotating one side
at a time with each curl up.
one more
day.......reverse ab curls lying on bench with hand over head holding
bench for balance.......behind head when more advanced
.....legs slightly bent.....up in air....do mid range of motion reverse
curls just enough to stretch out a little
through the rectus abdominus...and pull in using your abs enought to
SLIGHTLY raise your glutes off
bench........any higher you are probably swinging......
http://www.cardiocoach.com/phpBB2/viewtopic.php?t=223

If you simply need to recover from cathe Aug rotation }( , I recommend doing fun activites that are cardio active but nothing strenuous while incorporating more yoga,pilates flexibility and functional training!
Ex if you have MTV's 4 pack this is a perfect week to use it }(
mtv yoga on monday as a warm-up and start to the week, then the mtv pilates, then your own power yoga mid week wednesday then the pilates mix thursday since it combines both yoga and pilates and is a tough workout and then the mtv power yoga to finish on friday!
For Functional training I recommend TLP's ,stability ball ,medball, & Bosu workouts!
Have fun!
 
Sept Challenge

Happy Monday Everyone!(hope you are getting this on schedule-my nephew is dogsitting while we are away and I left this for him, to copy and paste Sunday night) Can't forget my peeps!

This months challenge is only 4 weeks -NO BONUS week(I'll be pickin right up with another program starting Nov so feel free to join me in my fall training programs and Make them your own!
I know you are all striving each day to do your personal best and I'm soo happy to have met each and everyone one of you! I'm soo PROUD of you all & fortunate to be part of this cc family! I continually look forward to our chats and seeing everyones progress! Keep up the GREAT WORK everyone, & be your BEST SELF ALWAYS!

K , here we go, get out your stopwatch peeps, we got WORK to do people!


DAY ONE

REST NO MORE THAN 30 SECONDS IN BETWEEN EACH EXERCISE

* for 30 second exercises, you should feel fatigued at 20 seconds to assess the weight that’s best for you!



1-PUSHUPS- DO PUSHUPS FOR 30 SECONDS STRAIGHT

2-ROLL OVER AND DO 50 CRUNCHES

3- PUSHUPS AGAIN FOR 30 SECONDS

-PERFORM PLYOMETRIC PUSHUPS, CLAPPING IN BETWEEN REPS-IF YOU MUST DROP TO YOUR KNEES AT FIRST, DO SO!

4-ROLL OVER AND PERFORM 50 MORE CRUNCHES



GO TO WEIGHTS NEXT



5- BENCH PRESS MAXIMUM WEIGHT FOR LIMITED REPS

6-DROP TO FLOOR FOR 10 PUSHUPS

7-BENCH PRESS SECOND SET TO FAILURE

8-DROP TO FLOOR FOR 10 PUSHUPS

9- GO TO PEC DECK OR DUMBELLS PERFORM 3 SETS IN A ROW

10-DROP TO FLOOR AND PERFORM PUSHUPS TO FAILURE

11-STRETCH FOR TWO MINUTES

12- PERFORM DIPS FOR TRICEPS ON A STEP-FOR 30 SECONDS

13-PERFORM SINGLE CABLE PRESS DOWN EACH SIDE

14-DIPS FOR 30 SECONDS

15-SINGLE CABLE PRESS DOWN EACH SIDE

16-GO TO A FLAT BENCH AND LIE DOWN AND PERFORM NOSE BREAKERS OR FRENCH LYING CURLS-30 SECONDS

17-STAND UP AND DO 1 MINUTE OF ALTERNATING STEP UPS ON THE SAME BENCH YOU ARE USING WITH NO WEIGHTS

18-NOSE BREAKERS AGAIN 30 SECONDS

19-STEP UPS FOR ONE MINUTE

20-NOSE BREAKERS AGAIN FOR 30 SECONDS

21-STEP UPS FOR ONE MINUTE

22-STRETCH FOR TWO MINUTES

23-BUST OUT AS MANY PUSHUPS AS YOU CAN TO FAILUR-ONE SET ONLY





DAY 2



1- Pullups (assisted or alone)- as many as you can

2-Biceps Curls with straight bar or EZ bar- 30 seconds

3-Lat pull down machine- wide grip- 30 seconds

4-Alternating Dumbbell curls-30 seconds

5-Lat pull down machine narrow grip-30 seconds

6-Hammer curls with dumbbells for 30 seconds

7-Bent rows-30 seconds

8-Trunk Extension-30 seconds



Repeat this 3 times in a circuit!



After you repeat all exercises three times, commence the following ab workout!

1-Stability Ball crunches-30 seconds

2-Hanging Leg raises-30 seconds

3-Hanging Leg oblique raises-30 seconds





DAY 3



1-Leg Extension- 30 seconds

2- Stretch

3-Leg Extension-30 seconds

4-Stretch

5-Leg Extension-30 seconds

6-Stretch

7- Leg Press- 30 seconds

8-Hold a straddle press on the bench for 4 seconds at a time

Within a minute’s time

9-Step ups for 2 minutes- holding 5 lb weights

10-Straddle press hold on bench- same as above

11-Step ups for 3 minute holding 5 lb weights

12-Stretch

13-Lying or seated leg curl- 30 seconds

14-straddle press hold on bench

15-Lying or seated leg curl-30 seconds

16-Straddle press

17-Lying or seated leg curl-30 seconds

18-Deep walking lunges for five minutes straight

19-stretch

20-Military overhead shoulder press with smith machine

30 seconds-repeat this 3 times before moving on

21-Lateral Raise with dumbbells-30 seconds-repeat 3 times

22-Front raise- 30 seconds-repeat 3 times

23-Rear Delt flys with dumbbells- repeat 3 times

24-Pushups for as long as you can!!



Options

You can break up these exercises into 4 day plans as well as have the option to repeat the sequence making it 6x weights.( Move quickly throughout the routine with minimal rest in between exercises and sets!

Weights am cardio pm , cardio am -weights pm, weights followed by cardio- or cardio then weights) your call ! Shoot for 4 days of cardio this month ,try to start the week off with cc ;-) remember Tues is all YOU(maybe an outside workout)! (since no bonus week, if its real nice out go for an active cardio day(ANY DAY) ;-)



* for totalbody day use any workout you like that fits the bill ;-)

*for days 1 2 3 use any split training workout(ex PS or GS)



M day 1 CC vol 1, abs

T day 2 (cardio your choice)

W Day 3 yoga/stretch tape

T Kickboxing(cathe,taebo,powerstrikes,turbojams)

F Totalbody Pyramid up

S CC Vol 4,abs

Sun OFF
M day 1 CC vol 2 abs

T day 2 (cardio your choice)

W Day 3 yoga /stretch tape

T Kickboxing

F CC Vol 3 abs

S Totalbody Extreme

Sun OFF



M day 1 CC vol 3, abs

T day 2 (cardio your choice)

W Day 3 yoga/stretch tape

T Kickboxing(cathe,taebo,powerstrikes,turbojams)

F Totalbody Pyramid up

S CC Vol 5,abs

Sun OFF

M day 1 CC vol 2 abs

T day 2 (cardio your choice)

W Day 3 power yoga /stretch tape

T Kickboxing

F CC Vol 4 abs *

S Totalbody Extreme

Sun OFF

Supplemental track work(use Tues or on Fri/Sat where it says cc) or supplement any day you want to, shoot for once a week)

5 minute warm up/ LIGHT run



25 PUSHUPS



1 LAP AROUND THE TRACK



3 MINUTES OF WALKING LUNGES



1 LAP AROUND THE TRACK



BLEACHERS-3 MINUTES



20 PUSHUPS



1 LAP AROUND THE TRACK



50 CRUNCHES



BLEACHERS- 3 MINUTES



25 BICYCLE CRUNCHES



1 LAP AROUND THE TRACK



BLEACHERS 3 MINUTES



1 WALK AROUND TRACK







30 SECOND SPRINT



1 LAP AROUND THE TRACK



30 SECOND SPRINT



WALKING LUNGES 3 MINUTES



15 PUSHUPS



2 MINUTES BLEACHERS



10 PUSHUPS



20 SECOND HIGH KNEE SPRINT



25 BICYCLE CRUNCHES



1 WALK LAP AROUND TRACK



STRETCH

Pyramid UP Weight
Bench Press - 10-8-6-4-1 Reps

Machine (or weighted) Crunches - 50 Reps

Skull Crushers - 10-8-6-4-1 Reps

T-Bar Row - 10-8-6-4-1 Reps

Hammer Curl - 10-8-6-4-1 Reps

Dumbbell Shoulder Press - 10-8-6-4-1 Reps

Shoulder Shrugs - 10-8-6-4-1 Reps

Squat - 10-8-6-4 Reps

Leg Extension - 10-8-6-4 Reps

Leg Curl - 10-8-6-4 Reps

Leg Press - 10-8-6-4 Reps

Calf Raises - 20-12-10-8-6-4 Reps


*sub tbar row straddling with one heavy dumbell or straddling w barbell weight ploaded more on one end-

Total body Extreme

Flat Bench Press - 7 Reps sets 6

Close Grip Bench Press - 6 Reps 2

Flat Bench Flyes - 6 Reps 4

Incline Dumbell Press - 8 Reps 3

Weighted Dips - 12 Reps 3

Cable Crossovers - 25 Reps 3

Bicep Curls (straight Bar) - 12 Reps 3

Preacher Curls - 12 Reps 3

Alternate Dumbell Curls - 12 Reps 3

Leg Extensions - 20 Reps 10

Squats - 20 Reps 5

Leg Press - 20 Reps 5

Hack Squats - 20 Reps 4

Standing Calf Raises - 15 Reps 1

Stretch - 10 Minutes


*cable crossovers substitute with one arm crossovers with tubing and door anchor

* hacksquats (front squats)(or sub with stability ball,btr)

Lie supine on ball,roll down with shoulders against ball. Place feet on floor. Extend hips and knees.
To make it more difficult or to add variety, do one leg at a time(Cross lower leg above knee of supporting leg and slowly come down(or just do both legs)

video rotation samples for Sept challenge
M day 1 CC vol 1, abs

T day 2 (cardio your choice) Rythmic step

W Day 3 yoga/stretch tape Short forms

T Kickboxing(cathe,taebo,powerstrikes,turbojams) KPC

F Totalbody Pyramid up (cathe's pyramids premix)

S CC Vol 4,abs

Sun OFF
M day 1 CC vol 2 abs

T day 2 (cardio your choice) MIC

W Day 3 yoga /stretch tape Yoga for Athletes

T Kickboxing Powerstrike 1

F CC Vol 3 abs

S Totalbody Extreme (ME)

Sun OFF



M day 1 CC vol 3, abs

T day 2 (cardio your choice) Imax(1 or 2)

W Day 3 yoga/stretch tape PowerYoga

T Kickboxing(cathe,taebo,powerstrikes,turbojams) Taebo advanced

F Totalbody Pyramid up (Supersets go heavy)

S CC Vol 5,abs

Sun OFF

M day 1 CC vol 2 abs

T day 2 (cardio your choice) any turbojams

W Day 3 power yoga /stretch tape

T Kickboxing Powerstike 2(or stepblast)

F CC Vol 4 abs

S Totalbody Extreme (MM)

Sun OFF

--------------
make it a point to get your booty outside for atleast one workout a week! This is the best month to train outdoors so I hope you all take advantage of it ;-)
 

Our Newsletter

Get awesome content delivered straight to your inbox.

Top