Hardcore Rotation for Strength & Knee Issues

[hippahips]

Okay, I finally finished previewing all my HCs and my floor is newly covered with puzzle mats. Except that now, I'm sick with whatever virus my son came home with last week, my nose is running, my throat burns, and the lymph nodes in my neck are tender. In an attempt to be productive, I came up with a Hardcore rotation mainly for strength gains, where each body part is worked on 3x a week. I borrowed the idea behind P90X's Lean rotation where there is a short cardio session done in the morning 3x a week. My knees are a pain, so this rotation avoids the high impact routines in HC. It also alternates a week of less cardio with a week of more cardio to allow my legs time to rest.

Week 1
======
UB - Mon: GS-BSB (added a.m. cardio: IMAX3 step only premix)
LB - Tue: GS-Legs, standing only + Core Max 1
UB - Wed: GS-CT (added a.m. cardio: Low Max step only premix)
LB - Thu: GS-Legs, floor work only + Core Max 2
UB - Fri: MM-UB premix (added a.m. cardio: Low Max blasts only premix)
LB - Sat: MM-LB premix + Core Max 3
Sun: Stretch Max


Week 2
======
UB - Mon: GS-CT (added a.m. cardio: KM low impact timesaver)
LB - Tue: GS-Legs, standing only + Core Max 1
UB - Wed: GS-BSB (added a.m. cardio: IMAX3 step only premix)
LB - Thu: MM-LB premix + LM blasts only premix + HSC abs
UB - Fri: MM-UB premix (added a.m. cardio: Low Max step only premix)
LB - Sat: GS-Legs floor work only + KM combos + Core Max 3
Sun: Stretch Max


Week 3
======
UB - Mon: GS-BSB + CM 1 (added a.m. cardio: LM 1-4 premix)
LB - Tue: MM-LB premix + KM leg conditioning drills
UB - Wed: GS-CT + CM 2 (added a.m. cardio: LM 4-7 premix)
LB - Thu: GS-Legs, floor work only
UB - Fri: HSC-UB mix&match + CM 3 (added a.m. cardio: LM step only premix)
LB - Sat: HSC-LB mix&match + KM leg cond. drills
Sun: Stretch Max


Week 4
======
UB - Mon: GS-CT (added a.m. cardio: IMAX3 step only premix)
LB - Tue: MM-LB premix + KM combos + CM 1
UB - Wed: GS-BSB (added a.m. cardio: LM step only premix)
LB - Thu: GS-Floor work only + CM 2
UB - Fri: MM-UB premix (added a.m. cardio: LM blasts only premix)
LB - Sat: HSC cardio + LB mix&match
Sun: Stretch Max


I hope I can stick to this one.


Pinky

 

[JAFitMama]

Hey Pinky are you thinking of taking your measurements before and after this rotation? It would be interesting to see what may happen. Good luck with this rotation and hopefully your knees will recover. Are you taking glucosamine/chondroiden suppelments? They can be helpful for people who have issues related to cartilige wearing unevenly thin in their knees.
Judy
AKA "Likes2bfit"

http://www.click-smilies.de/sammlung0903/sport/sport-smiley-003.gif

http://groups.msn.com/CatheAddicts/jafitmamalikes2bfitfamily.msnw?Page=1

edit for typos

 

[MSJ]

Hi Pinky--

This one looks good to me and I am going to print it out. I have knee issues also, but I can do high impact 1-2 times per week. I love it, but my knees do not:-( .

Anyway thanks for sharing this.

Maggie

 

[Dorothy3]

This looks great! Just what I've been looking for as I want to do strength training more than 3x per week. I like how you utilized the premixes.

I will start this on Saturday since I will be doing Muscle Max tomorrow and Friday will be my rest day.:7

 

[hippahips]

Hey Judy, I haven't taken any measurements yet. I do know that my body fat is around 18% currently, and I'm pretty happy with it although if it goes lower I won't complain. I just want to lift heavier, if I could.

I've been taking glucosamine for a long time now, and I do notice that my knees recover from high-impact workouts faster. But I still try to space out the standing leg workouts and the high-impact cardio for good measure. I'm currently trying hyaluronic acid. Just been on it for less than a week so I can't say yet if it works.

I've done GS-BSB and GS-CT, and am pretty pleased with how I did the first time. I was able to match Cathe's weights on all the back work, most of the chest work, and went heavier on laterals for shoulders. My biceps and triceps though, are lagging behind. I hope this series can correct that.

Pinky