Freestyle rotations

RE: Carole Thanks this looks great!!

Hi Gayle, I was faster in the beginning of my marathon days!!

I don't have all the times but these are the ones I found:

1st Marathon Napa 1997 4:02
Humboldt Marathon 1997 ?
Napa Marathon 1998 3:44
San Jose Marathon 1998 4:00
Big Sur Marathon 1999 4:00
My PR in Sac Cal 1999 3:30
Lake Tahoe Marathon 2000 4:21
Humboldt Marathon 2001 3:38
Redding Marathon 2002 3:46
Avenue of the Giants Marathon 2002 ?
Redding Marathon 2003 4:02
Redding Marathon 2005 4:17

In 2003 I started to focus more on trail running (due to some injuries) as it seemed easier on my body. I found long trail runs didn't seem as tough as marathons, or maybe just marathon training!!! I will say I have been very blessed to not have any knee issues. Achilles tendonitis seems to be my favorite injury!!

Good luck in your training, you will be tapering soon and trust me, that helps so much for your legs....:)...Carole





45
 
RE: Carole Thanks this looks great!!

You call that NOT FAST??? LOL! Wow. I'm running like a snail compare to some of your times!

LOL at myself too. Typo in my last post! LOL. "I can run faster or slower, but that hurts my boys"????????????? No idea how "my boys" got in there. Bet you were wondering what I was talking about! I just meant to say, "but it hurts"! TOO FUNNY!


Gayle
 
RE: Carole Thanks this looks great!!

>You call that NOT FAST??? LOL! Wow. I'm running like a snail
>compare to some of your times!

Well, the fast times were awhile back!!! My last 50K (31 miles) on trails was 6:55:00....not that is alot slower than my marathon times!!...:)

>
>LOL at myself too. Typo in my last post! LOL. "I can run
>faster or slower, but that hurts my boys"????????????? No
>idea how "my boys" got in there. Bet you were wondering what I
>was talking about! I just meant to say, "but it hurts"! TOO
>FUNNY!
>
>
>Gayle

Very interesting you mentioned the typo...as I reread it I was going WTH??? You are too funny Gayle...:)...Carole
 
RE: Freestyle rotations - Timesaver???

I like the idea of freestyle but as a mom of two there is NO way I can commit that amount of time to working out. Is there a variation to this but more shortened that one could do? And if you stop this type of workout, do you then lose definition or can you keep the results by working out less/or differently? For instance if I bust my but and get in 6 workouts a week for 4 weeks, can I then go back to my 4 days a week that usually fits better to my schedule and still keep the results I worked so hard for?

I saw fitmom's post in the rotations that seems shorter, is there other suggestions to this?
 
RE: Freestyle rotations - Timesaver???

>I like the idea of freestyle but as a mom of two there is NO
>way I can commit that amount of time to working out. Is there
>a variation to this but more shortened that one could do?

I'm curious too. I can get in 6 workouts in a week for 1 hour to 1 1/2 hours, but with small children it's really hard to commit to anymore. Splitting my workouts just isn't possible. So, I'm curious about Julie L's question too. This is why I haven't fully committed to Freestyle yet.

I just printed out this thread and Reba's, so I'll read up and see if I missed anything that would be helpful.

TIA!

Dallas
 
RE: Freestyle rotations - Timesaver???

Julie and Dallas....this is where the Freestyle book is very helpful! I am speaking about my rotation and it is very advanced and uses more upper body than Freestyle suggests. Freestyle by itself should only take 30-45 min a day. You work your legs and abs 4-6 times a week and upper body twice a week. Cardio does also help with freestyle, but I have run for so many years I don't keep track of how many minutes a day I do it for. I think that 30 min of cardio 3-5 times a week could be benificial. I don't have small children and I have ALOT more time to workout. Besides I tend to be obsessive compulsive...:)...I hope this helps and I'll include the link to the book if you are interested...:)...Carole

http://www.gsnyderproductions.com/home3.htm
 
Freestyle FAQ

Carole, thanks for the added info, you are really keeping this going for all us freestylers ; -)

I went through a few of my files and wanted to post some more freestyle info to share with others! I asked one of the trainers here tons of questions before I took my leap! Hopefully my questions & saved material will help others!

This particular question was on overtraining & time consumption while doing this method! She sent me this :
Freestyle program requires
less time then the program you are probably following now. It's hard to answer this without
knowing about you, but let's assume you have standard problems in the
lower body....so, first it's not borderline overtraining (pro-athletes
workout every day for 4-8 hours) and there is no way a person can overtrain
even doing a maximum (advanced) of 30 minutes a day. Second, that's the way
it is for women--you must train the area you want to reduce at least 6 times
a week to get results...the men have a different problem, in that they must
continously use heavier weights. Use the sample workout program I emailed
you prior for the best way to workout.. The most advanced will only workout
for about an hour a day and some days less. As for cardio, that's purely an
option as the lunge cycle when done properly is both aerobic and anaerobic;
and is a lot more demanding than any aerobic program so a person doesn't
have to do the cardio unless they want to. Hope this answers yourquestions.
Remember, in the above we are only talking about the hips, thighs and
buttocks, but the following rule applies for any area of the body that needs
to be reduced...
Growth = Don't overtrain, you must recuperate for growth to
occur...minimum of one days rest
Reduction = Do overtrain, you must not recuperate for a reduction to
occur..minimum 6 days
These rules apply to every part of the body, for men and women. The men know
this and work their abs every day, the women have to learn from them and
apply the rules accordingly where they have a accumulation of fat.

oooh, one piece of advice that still sticks in my head as far as cardio was concerned was:if I needed to do more cardio, than I wasn't doing enough lunges ;-)
Thought that was funny but oh soo true!


I also found this rotation on file for those wanting to do the daily cardio!
WEEK 1
Day 1: step cardio + MIS
Day 2: kickboxing + (non-weighted) floor legs
Day 3: S&H triceps-biceps + S&H legs
Day 4: hi/lo cardio + (non-weighted) floor legs
Day 5: S&H legs-shoulders
Day 6: step cardio + S&H chest-back
Day 7: REST

WEEK 2
Day 1: hi/lo cardio + S&H legs-shoulders
Day 2: S&H chest-back + (non-weighted) floor legs
Day 3: kickboxing
Day 4: step cardio + MIS
Day 5: kickboxing + (non-weighted) floor legs
Day 6: step cardio + S&H triceps-biceps
Day 7: REST

WEEK 3
Day 1: step cardio + MIS
Day 2: kickboxing + (non-weighted) floor legs
Day 3: hi/lo cardio + S&H legs-shoulders
Day 4: S&H chest-back + (non-weighted) floor legs
Day 5: step cardio + S&H triceps-biceps
Day 6: kickboxing + S&H legs
Day 7: REST

WEEK 4
Day 1: step cardio + S&H legs-shoulders
Day 2: hi/lo cardio + S&H chest-back
Day 3: kickboxing
Day 4: MIS
Day 5: step cardio + (non-weighted) floor legs
Day 6: S&H triceps-biceps + S&H legs
Day 7: REST
 
RE: Freestyle FAQ

what a great thread. these rotations are great. i ordered the book "world class legs" b/c somebody mentioned it would be along these lines but its more like pilates/ballet/callanetics. which is not a bad thing but not what i was looking for. i would only do ballet/pilates type work twice a week. love my weights and traditional leg work(squats,plies,lunges)


kassia



When they discover the center of the universe, a lot of people will be
disappointed to discover they are not it -- Bernard Bailey
 
RE: Freestyle FAQ

Thanks Carole and delphene! All the info is helpful. I guess, I should just get that darn book! ;-) I like to do cardio everyday too. However, I do vary the duration depending on how I'm feeling and what I have planned for the rest of my workout.

Thanks again,

Dallas
 
RE: Freestyle Reads!

I am curious as to results - could some of you tell me what kind of results you are getting?
 
RE: Freestyle Reads!

Personally , it reshaped my lowerbody with more definition, perfect symetry, rounded out my rear and continually gives me long, lean , shaplier lines that I prefer!

No more tight jeans in the legs ;-0
 
RE: Freestyle Reads!

Since this seems to be the motherboard of freestyle info, I thought I'd post this here(I also posted in rotation thread, but I'll post it here too)



I've come up with a freestyle rotation... since I am so new to this, I wanted to get imput if this looks good. :)

2 week rotation

M: 30/30 (walk 10 min., jog/run/walk 15 min. in 30 second intervals, then walk 5 min.) <--I am new to running. ; Windsor Pilates buns and thighs; Slim in 6 12 min. abs
T: KPC, KM's standing leg conditioning drills, PUB
W: 30/30; PLB; SI6 abs
Th: KM; Windsor Pilates B&T
F: 30/30; KM's leg drills; SI6 abs
S: 30/30; windsor pilates B&T
S: Rest

M: Imax 2, pilates B&T, SI6 abs
T: 30/30, KM's leg drills, PUB
W: Bootcamp
Th: KPC, pilates B&T
F: 30/30, 100 walking lunges, SI6 abs
S: C&W, KM's leg drills, PUB
S: Rest


hmmmm... does that seem doable? lol...I figure it'll take roughly 1-2 hours a day...and I might do shortened version of some days (like week 2 Saturday, I don't think I could do all of C&W and PUB)... and I won't use any weights on my lower body for awhile, and then when I feel ready, only 3 or 5# weights...
 
RE: Freestyle Reads!

For all of you shorter on time these days - like myself here is a quick rotation for the week..

Monday: SJP 70 mins or choose the premix 60mins SJP/SB which combines the weightwork with Step Blast - its a great workout in under an hour....
Tuesday: CTX Cardio plus GS Standing legs - approx 60mins
Wednesday: Power Hour
Thursday: KPC and Legs and Glutes circuit
Friday: CTX Power Circuit and add on GS Legs Floorwork only
Saturday: Power Hour
Sunday: OFF

You get cardio four days a week and those CTX workouts pack a quick punch, two total body lifting days, two circuit days which is great for the heart rate, and lots of leg work which is all varied but endurance based.....

Here is another one trying to use just few dvds:

Monday: CTX ALL Step plus Leaner legs
Tuesday: CTX Power Circuit plus PLB upper premix only and add on abs (ouch)
Wednesday: PUB/PLB Bonus Combo
Thursday: CTX Step and Intervals plus Leaner Legs
Friday: Imax 2 6-10 premix plus PLB Floorwork and abs only
Saturday: PUB/PLB Combo

I love leaner legs - short and quick but brutal!
 
RE: Freestyle Reads!

This is the freestyle training thread that won't quit! LOL

Questions for anybody willing to help me.

First, and this is directed to Carole and other runners. As you know, I am nearing my first-ever marathon on January 8, 2006. I haven't been working legs until today (besides the running and other cardio...NOT weight work) because I was recovering from knee injuries. Anyway, think I can start up with a freestyle rotation this close to my marathon or should I wait till after it's over and done with?

Second, I read the book and I understand that the weight used for lower body wieght days should be (if I remember correctly) no more than 75% of maximum. HOW do I figure out what my maximum ability is?

Finally, IF you think I can jump in now with legs during my last 3 weeks of marathon training, anybody want to make a quick rotation of what I can do.

THANK YOU to all of you for keeping this thread going. I am hoping to somehow keep this around so I can refer to it!

Gayle
 
Freestyle programs

Reba,

Thanks for adding more rotations, looking good!

Gayle, I'm sure Carole & other runners will hook you up!


I'm Adding some more Freestyle variety below with sample programs I had on file :

200 reps cycle alone or after 20 min cardio(boxing/jumprope or kickboxing)
--25 regular squats (works quads, glutes, hamstrings)
--50 alternating squat/outer thigh leg lifts (works quads, glutes, hamstrings, outer thighs)
--50 alternating side lunges (works quads, glutes, hamstrings, inner thighs)
--25 deadlifts (works lower back, glutes, hamstrings
--25 Toe Raises
--25 Heel Raises


More training format ideas !
( you can focus on lowerbody daily with either your cardio options (such as step/kickbox/elliptical/treadmill/bike)or on the weights portions instead of an upper/TB day make it a leg training day or do as is an insert your lunge/ab cycles where desired!

Alternating Upper/Lower Body Rotation

Weeks 1 and 3

Day 1 - Total Body
Day 2 - Cardio
Day 3 - Lower Body
Day 4 - Cardio
Day 5 - Lower Body
Day 6 - Cardio
Day 7 - Rest

Weeks 2 and 4

Day 1 - Total Body
Day 2 - Cardio
Day 3 - Upper Body
Day 4 - Cardio
Day 5 - Upper Body
Day 6 - Cardio
Day 7 - Rest

Split Routine

Weeks 1 & 3

Day 1 - Lower Body
Day 2 - Cardio
Day 3 - Upper Body
Day 4 - Cardio
Day 5 - Lower Body
Day 6 - Cardio
Day 7 - Rest

Weeks 2 & 4

Day 1 - Upper Body
Day 2 - Cardio
Day 3 - Lower Body
Day 4 - Cardio
Day 5 - Upper Body
Day 6 - Cardio
Day 7 - Rest

Total Body General

Day 1 - Total Body (Heavy)
Day 2 - Cardio
Day 3 - Total Body (Light)
Day 4 - Cardio
Day 5 - Total Body (Moderate)
Day 6 - Cardio
Day 7 - Rest

Lower Body Blast Rotation

Day 1 - Total body plus cardio
Day 2 - Floor Work plus cardio
Day 3 - Standing Leg work plus cardio
Day 4 - Floor Work plus Upper Body
Day 5 - Standing leg work plus cardio
Day 6 - Floor Work plus cardio
Day 7 - Rest

Periodization Training

Week 1 - Three Days of Cardio plus three circuit training days
Week 2 - Three Days of cardio plus three high rep strength days
Week 3 - Three days of cardio plus three moderate weight training days
Week 4 - Three days of cardio plus three heavy weight training days.

Opposing Muscle Group Rotation

Weeks 1 and 3

Day 1 - Legs and Abs
Day 2 - Cardio
Day 3 - Chest, Shoulders, Back
Day 4 - Cardio
Day 5 - Back, Biceps, and Abs
Day 6 - Cardio
Day 7 - Rest

Weeks 2 and 4

Day 1 - Legs and Shoulders
Day 2 - Cardio
Day 3 - Chest, Back, and Abs
Day 4 - Cardio
Day 5 - Biceps, Triceps, and Abs
Day 6 - Cardio
Day 7 - Rest

Cardio Intense/One Muscle Group Per Day Rotation

Day 1 - Cardio plus Legs & abs
Day 2 - Cardio plus back
Day 3 - Cardio plus chest & abs
Day 4 - Cardio plus shoulders
Day 5 - Cardio plus biceps & abs
Day 6 - Cardio plus triceps
Day 7 - Rest

High Intensity High Interval

Day 1 - Total Body (Heavy Weights)
Day 2 - Interval Training
Day 3 - Total Body (Light Weights)
Day 4 - Interval Training
Day 5 - Total Moday (Moderate Weights)
Day 6 - Interval Training
Day 7 - Rest
 
RE: Freestyle Reads!

I agree Gayle....this thread won't quit!!...:)...To answer your question...NO...don't start freestyling now! You are getting close to your taper and your legs need to recover. Even when I lifted heavy weights for my legs I quit 1 month before each marathon so I wouldn't trash them. The % is 70 to 75% of max. I always kept track of what I lifted for Cathe workouts so I went by that. I normally did around 50 lbs for squats and now I do 33 lbs, 30 lbs and even 28 lbs depending on how I am feeling for that particular workout. As you can see...there will be many rotations for you to try after your marathon and recovery!...:)...Carole


>This is the freestyle training thread that won't quit! LOL
>
>Questions for anybody willing to help me.
>
>First, and this is directed to Carole and other runners. As
>you know, I am nearing my first-ever marathon on January 8,
>2006. I haven't been working legs until today (besides the
>running and other cardio...NOT weight work) because I was
>recovering from knee injuries. Anyway, think I can start up
>with a freestyle rotation this close to my marathon or should
>I wait till after it's over and done with?
>
>Second, I read the book and I understand that the weight used
>for lower body wieght days should be (if I remember correctly)
>no more than 75% of maximum. HOW do I figure out what my
>maximum ability is?
>
>Finally, IF you think I can jump in now with legs during my
>last 3 weeks of marathon training, anybody want to make a
>quick rotation of what I can do.
>
>THANK YOU to all of you for keeping this thread going. I am
>hoping to somehow keep this around so I can refer to it!
>
>Gayle
 
RE: Freestyle Reads!

Hi ladies!:)

Quick question if you don't mind....

I am doing a freestyle rotation of sorts where I am working my upper body 3x per week-lifting heavy. Is this okay or should I back it down to 2x per week and possibly use that freed up time for more leg work?

TIA!:)

PS...I am already seeing results in my thighs and it's only been a couple of weeks! :+ They are getting slimmer even as I type this! ;)
 
RE: Freestyle Reads!

Hi Wendy....:)...in the Freestyle book it only recommends working the upper body twice a week. Like maybe one exercise per body part. I like to work mine more...so, if you are already getting results on your lower body...:D do whatever you have the time for with your upper body....:)...good job....:)...Carole
 
RE: Freestyle Reads!

COOL. Okay, then maybe I'll stick with what I'm doing for now and after a month or 6 weeks I will change it up some...

Thanks Carol! :)

Oh, BTW, once I am happy with my legs, how do I go about maintaining the results? Do I have to continue in the same fashion or can I do legs a bit less often then? TIA!:)
 
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