OK...ready to FREESTYLE! BRING IT ON!!!!!

banslug

banslug

Cathlete
Yes, ANOTHER post about freestyle training! LOL

I'm looking to start up and am ready to go, but need some guidance till I'm confident in what I'm supposed to be doing! Anybody want to help me out? Here are my goals:

1. Lean out in my lower half,
2. Continue with running, shooting for 20 miles per week,
3. Work hard on upper body (but really focussing on lower for now),
4. LOVE CARDIO!
5. I work out EARLY before the boys wake, like 5am, so I've got anywhere from 1 hour to 2 hours per day,


Can anybody help me out? I've got all Cathe workouts, so feel free to tell me what to do! LOL

THANKS IN ADVANCE!

Gayle
 
Gayle,
Your legs are that recovered? :)
Here's the link to the latest freestyle thread that came through several weeks ago. It has quite a few rotations, questions, those same questions answered, suggestions, times, includues upper body, etc.
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=4&topic_id=243752
&mesg_id=243752&listing_type=search
This will get you started and I'm sure the other freestyling ladies will be happy to answer any questions that this doesn't. I love freestyling, but it does take up quite a bit of time. I have noticed tighter, leaner legs, better fitting pants, increased leg endurance, and less cellulite after freestyling for about 5 weeks now.
Best of luck!
Mattea
 
Mattea (beautiful name, by the way)-thanks for pulling up that thread. That was going to be my next step...to pull up the freestyle thread that wouldn't quit! LOL

Yes, my legs seem to be feeling REALLY good, still a little bit of achiness in my knees, but I feel really good and would like to get started! My quads, hams, and calves have NO aches left in them.

Thanks.

Gayle
 
Thanks Gayle! I love my name, you can thank my older brother, he picked it out one day at the breakfast table:)
Congratulations by the way! My DH is a "real" runner (and he loved the 11th hour chocolate story by the way), as are ladies on this site, I just try to keep up;-)
Re-reading your original post I would point you in the direction of Carole's rotation as it incorporates a lot of running as the main form of cardio with and IMAX or similar interval video once a week and usually kickboxing once a week, alternating standing leg work with floor leg work, and WALKING LUNGES!!!! They work but they hurt so good! The upper body is a 4(?) day split, I think, but could easily be adopted to a 2 day split or a one body part a day rotation depending on what works best for your upper body. It's intense (and of course superwoman doesn't take a rest day, but goes for a 10-15 mile run!:eek: ) But I've seen some great results from it, even over the sometimes tenuous clean eating of the holidays.
Keep us posted!
Mattea
 
hey...wait a minute....I took a rest day on Xmas.....I think...:+ :7 ..I agree, I think Mattea is a beautiful name too.

Welcome to Freestyle Gayle.!!! The thread Mattea gave you is the best one so far. I just wanted to say that my rotation has changed a bit because I am doing a P90X and Freestyle rotation and of course with running. I am thinking about a trail marathon in April....:)...Carole
 
Thanks, ladies.

Last night, I actually took the time to go thru that other thread and TAKE NOTES! LOL. I think I got what I need. I am running REALLY short on time this morning, as I'm heading out to donate blood (part of my '6 resolution to help others this year again), so I don't hav time to post what I came up with....

but I will post it later sometime to see what you guys think.

THANKS!

Gayle
 
WOW - that thread on freestyle was HUGE, but sooooo informative. I am most definitely a pear and would LOVE to try freestyle. Gayle - I'm very curious to see what you've put together for a rotation. I will be checking back quite a bit to see what responses come up here. Oh, I am training for a 1/2 marathon in May, too, so I'm anxious to put some freestyle training with it. :)

Take care,
Marcia.
 
OK...here's what I've come up with for my first week. Any suggestions, advice or feedback would be appreciated!

Day 1: 30 minute run, standing work of PLB, plus some walking lunges, abs
Day 2: 30 min cardio (step or kickbox), floor work of PLB, plus leg ext and curls, abs
Day 3: Upper body weights, walking lunges
Day 4: 30 minute run, standing work of PLB, plus some walking lunges, abs
Day 5: 30 min cardio (step or kickbox), floor work of PLB, plus leg ext and curls, abs
Day 6: 1 hour cardio (step or hi/lo), walking lunges
Day 7: either a rest day or upper body weights, abs

I'm also adding in Stretch Max during the day whenever possible. I have found that stretching is ESSENTIAL to my running. My legs tend to really tighten up and make my knees HURT like crazy if I'm tight.


Gayle
 
Gayle,
This look like a great start. Just remember to go 70% of your usual weights (or lighter or no weight depending on how tired your legs are. They can fatigue quite easily if you jump right into working them 6 days in a row). Also, since you mentioned that you had all of Cathe's tapes I would sub GS Legs standing for one of the PLB standing days, and GS Floor for one of the PLB Floor days. You can also break L&G in half the same way, except the premix in L&G is broken so that the floorwork is only 11 min. (only what you do on the floor), so I usually break it apart after the explosive lunges (i.e. before/after you put the ankle weights on). I would also suggest adding in LoMax (at least the blasts) once a week, as well as the KM legs drills. Both might be a good sub for floorwork and will keep throwing something different at those legs.
Best of luck!
Mattea
 
Mattea-THANK YOU for those suggestions. I've jotted them down and will take a look at each day as it arrives! THANKS!

Gayle
 
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