Monday, November 28, 2016

Collegiate Plan: Week of 11/18/16

Here we go, back at it!



Week Layout:  move around if/as needed, just get it done.
Monday: Off
Tuesday: Swim #1
Wednesday: Run #1
Thursday: Bike #1
Friday: Swim #2
Saturday: Bike #2
Sunday: Run #2

Swim Workouts:
Swim #1:
- A workout
Warm up: 
300 choice
200 Drill/swim x50’s w/fins
200 kick/swim x50’s w/fins
(700 warm up)

Main Set:
400 Pull on 30” rest – Negative split
300 pull on 20” rest – 50 cruise, 25 fast
3x200 swim
-        Descending #1-3 on 15” rest
4x100
-        50 breath every 5th stroke, 50 breath every 3rd stroke.
(1700 main set/2400 total)

Warm down: 
200 easy
- Total: 2600

- B workout
- Main Set adjustments:  
- 3x200’s become 3x100’s. 4x100’s become 4x50’s.
- 2100 total workout.

Swim #2:
- A workout
Warm up: 
300 choice
200 Drill/swim x50’s w/fins
200 kick/swim x50’s w/fins
(700 warm up)

Main Set:
600 Pull on 30” rest – RPE 4
6x50 on 10” rest
-        Odds: Fast
-        Evens: Easy
400 swim on 30” rest – RPE 4
6x50 on 10” rest
-        Odds: Breath every 5th stroke
-        Evens: Breath every 3rd stroke
8x25 on 30” rest
-        ALL FAST
(1800 main set/2500 total)

Warm down: 
200 easy
- Total: 2700

- B workout
- Main Set adjustments:  
- 500 pull to start, 300 swim is 2nd.
- 6x50’s become 4x50’s.  
- 2300 total workout.

Bike Workout:

Bike #1: Big Gear Burst
- Both Groups: 40’ ride
-        Warm up: 15’ RPE 4
-        Main Set x4:
o   30” HARD in a big gear (aka shift down to almost the bottom of your rear wheel).
o   3:30 back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.
-        Warm down: 9’ steady at RPE 4-5.

Bike #2: Ride at Zuzu pedals
- Both Groups: 60’ ride
-        Group workout at Zuzu.
-        Bring CUW ride kit (aka Mandex), bike shoes, bike trainer, and anything riding wise. Bring a small towel for sweat.

Run Workouts:

Run #1: Getting back to it, nothing fancy here, nice aerobic running.
- A&B workout: 30’ running at RPE 4
- C workout: 21’ of 3’ running, 1’ walking.

Run #2: Pick ups
- A workout: 50’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- B workout: 40’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- C workout: 25’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)



Strength Workouts: 
-        Check what Rustin has given you.

Stretches:

Monday, November 21, 2016

Collegiate Plan: Week of 11/21/16

Here we go, back at it!



Week Layout:  move around if/as needed, just get it done.
Monday: Run #1
Tuesday: Swim #1
Wednesday: Bike #1
Thursday: Run #2
Friday: Bike #2
Saturday: Do something active, but no structure. Running is probably easiest when home.
Sunday: OFF DAY

Swim Workouts:
Swim #1:
- A workout
Warm up: 
300 choice
200 Drill/swim x50’s w/fins
200 kick/swim x50’s w/fins
(700 warm up)

Main Set:
20x50 on 10” rest
-        #1-10: Pull, Desc 1-5, 6-10.
-        #11-20: No gear
o   Odds: Breath every 5th stroke
o   Evens: Normal swimming/Choice
20x25’s on 25/30/35”
-        #1: ALL OUT
-        #2-4: Easy
(1500 main set/2200 total)

Warm down: 
200 easy
- Total: 2400

- B workout
- Same set, if short on time then cut the 25’s to just 12.


Bike Workout:

Bike #1: Just riding
- Both Groups:
-        40’ ride, RPE 4. Main focus is continuous spinning of the legs at the cadence we’d ride with at P3. Aka high 80’s to low 90’s RPM’s. You can count pedal strokes for 15” if you need to know where your cadence is at.

Bike #2: Big Gear Burst
- Both Groups: 40’ ride
-        Warm up: 15’ RPE 4
-        Main Set x4:
o   30” HARD in a big gear (aka shift down to almost the bottom of your rear wheel).
o   3:30 back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.
-        Warm down: 9’ steady at RPE 4-5.

Run Workouts:

Run #1: Getting back to it, nothing fancy here, nice aerobic running.
- A&B workout: 30’ running at RPE 4
- C workout: 21’ of 3’ running, 1’ walking.

Run #2: Pick ups
- A workout: 45’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- B workout: 35’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- C workout: 25’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)



Strength Workouts: 
-        Check what Rustin has given you.

Stretches:

Sunday, November 13, 2016

Collegiate Plan: Week of November 14, 2016

I hope everyone enjoyed a week off from training, or at least with zero structure, but now it’s time to get back to work. Mainly focusing on getting in AT LEAST two workouts per sport per week, which isn’t much at all. If you want to continue to grow/maintain then I suggest carving out time for a 3rd workout per sport a week.



Week Layout:  move around if/as needed, just get it done.
Monday: Swim #1 and Strength w/Rustin
Tuesday: Bike #1
Wednesday: Run #1
Thursday: Swim #2
Friday: Bike #2
Saturday: Run #2
Sunday: OFF DAY

Swim Workouts:
Swim #1:
- A workout
Warm up: 
300 choice
200 Drill/swim x50’s w/fins
200 kick/swim x50’s w/fins
(700 warm up)

Main Set:
4x200 on 20” rest
-        #1/2: Pull @ RPE 4
-        #3/4: No gear @ RPE 5
8x50 on 15” rest
-        Odds: Easy
-        Evens: RPE 6
(1200 main set/1900 total)

Warm down: 
200 easy
- Total: 2100

- B workout
- Do the same but only do 3x200’s in the main set.

Swim #2:
- A workout
Warm up: 
300 choice
200 Drill/swim x50’s w/fins
200 kick/swim x50’s w/fins
(700 warm up)

Main Set:
3x300 on 20” rest – Desc 1-3 start at RPE 4 and finish at RPE 6
8x75 on 15” rest
-        Odds: Breath every 5th stroke
-        Evens: Breath every 3rd stroke
 (1500 main set/2200 total)

Warm down: 
200 easy
- Total: 2400

- B workout
- Same set up but main set is 3x200 and 8x50’s

Bike Workout:

Bike #1: Just riding
- Both Groups:
-        30’ ride, RPE 4. Main focus is continuous spinning of the legs at the cadence we’d ride with at P3. Aka high 80’s to low 90’s RPM’s. You can count pedal strokes for 15” if you need to know where your cadence is at.

Bike #2: Big Gear Burst
- Both Groups: 40’ ride
-        Warm up: 15’ RPE 4
-        Main Set x4:
o   30” HARD in a big gear (aka shift down to almost the bottom of your rear wheel).
o   3:30 back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.
-        Warm down: 9’ steady at RPE 4-5.

Run Workouts:

Run #1: Getting back to it, nothing fancy here, nice aerobic running.
- A&B workout: 30’ running at RPE 4
- C workout: 21’ of 3’ running, 1’ walking.

Run #2: Pick ups
- A workout: 45’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- B workout: 35’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- C workout: 25’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)



Strength Workouts: 
-        MONDAY: Meet up with Rustin in the weight room at 3:30pm. He’ll give you a program to do after y’all meet up.

Stretches:

Friday, September 16, 2016

New strength regime for Triathlon - Late Season

This is a follow up to the "Developing a strength program" post from a few months back. I typically stick with a strength program/routine for 3-4 months then I'll input some next exercises and change the stimulus. This late season program has a lot of stretching aspects to it for injury prevention since people are doing longer/harder workouts as their main races approach. 

It's a similar style of an A and B workout with the B one being shorter and something that can be done at home. They are titled 16.5, 16.6, and 16.7 since they are follow ups to the originals of 16.1-16.4. 

I hope this helps y'all out somehow and if you have any questions, just email me at Shanks (at) ShanksCoaching (dot) com!

Strength: 16.5a: 
3 rounds, Circuit Format:
- Goblet Squat - Shoulder rotation w/band (external and internal) - Fire Hydrants - Bird Dog w/elbow - hold for 2" at the top of the movement - KB swing - Corkscrew - Y-T-W
Progressions: Start at the first one, once you're comfortable there, progress to the next option, once all options are done, start again at the beginning with a higher weight.
Example: Goblet squat: 3x8 w/starting weight at 20kg (or whatever you need to do). Do that for a few weeks till its "comfortable", then move to 3x10 w/20kg, then 3x15 w/20kg. Once you've comfortable there, go back to 3x8 but up the weight to 24kg and go up the progressions again.
- Goblet: Start at x8, move to x10, then x15. - Shoulder Rotation: x5 each way, x10, x15, x20 per side/each way. - Fire Hydrant: x5 each way/each leg, x8 same, x10 same - then slow down the motion more and control it. - Bird/Dog: Start with x5 reps each side with a 2" hold, then x8 reps each side with 2" hold, x10 reps each side w/2" hold. Repeat with 4" hold, then 5" hold. - KB Swing: x10, x12, x15, x20, x25, x30. - Corkscrew: Same as Bird/Dog - Y-T-W: Same as bird/dog
Videos:
- Goblet Squat: https://www.onnit.com/academy/kettlebell-exercise-goblet-squat/ - Shoulder internal/external rotation: https://www.youtube.com/watch?v=3Ty5w3dEJ98 - Fire Hydrants – Hands/knee Front: https://www.youtube.com/watch?v=uH2F_UVMppU&list=PLQNRt0Ix5GD7kWQbLr0709udYt47zxoT7 - Fire Hydrants – Hands/knee Reverse: https://www.youtube.com/watch?v=ma8D1RxVLkY&list=PLQNRt0Ix5GD7kWQbLr0709udYt47zxoT7 - Bird Dog Elbow: https://www.youtube.com/watch?v=bW0A01vtSu0&list=PLQNRt0Ix5GD5DK5U3gmino4yA9Eaok7nJ&index=6 o Tim Ferris explains KB swing: http://www.bodybuilding.com/fun/tim-ferriss-superhuman-kettlebell-swing.html - Corkscrew: http://www.enkivillage.com/upper-back-exercises.html - Y-T-W w/band: https://www.youtube.com/watch?v=5HZ3ukP0vLY&list=PLQNRt0Ix5GD6-asHaUlFjSFn2Vb47Hy_G - Y-T-W Patterns: https://www.youtube.com/watch?v=rFmRJxGNGI0&list=PLQNRt0Ix5GD51-BEi63p_QzjvkUmtwL9b

Strength: 16.5b: 
3 rounds, Circuit Format:
-Lunge Series: Front, Side, Reverse (1 each per leg before switching legs. 1x through all 3 = 1 rep).
- Pull ups or TRX Pull ups
- Lateral Band Walk
- Hollow Hold
- Hollow Arch
- Toe Yoga
Progressions: See 16.5a for explanation.

-Lunge Series: x3 of right leg: Front, side, reverse, Left leg front, side, reverse = 1 rep, you need 3 reps - so each round is 9 lunges per leg totaled out), then x4, finish at x5, then go back to x3 and add small weight.
- Pull ups or TRX Pull ups: x2, x3, x4, x6, x8, x10. If TRX then increase the angle until you're almost flat, then elevate feet. If doing the hangs, start at 10" then 20", 30", up to 1' hangs.
- Lateral Band Walk: x8/side, x10/side, x12/side, x15/side - then get harder band.
- Hollow Hold/Arch: Start at 15" each, 20" each, 30", 45", 1' each. Then you can start rocking and start at the 15" time again.
- Toe Yoga: exercise 1&2 x5 each, x8 each, x10 each, then start at x5 each but add in a 2" hold. Go all the way back up to x10, then change it to a 5" hold.
Videos:
- Front Lunge: https://www.youtube.com/watch?v=D7KaRcUTQeE
o Side Lunge:
https://www.youtube.com/watch?v=gy1oRM9X29I
o Reverse Lunge:
https://www.youtube.com/watch?v=raQl44N_REc
o TRX/Jungle Gym Pull ups:
https://www.youtube.com/watch?v=SLjc1sVg6sM
o Pull up progressions:
https://www.youtube.com/watch?v=CdtrfXK7bcg
- Lateral Band Walk:
https://www.youtube.com/watch?v=By3DGFrBHHA
- Hollow/Arch Hold:
https://www.youtube.com/watch?v=wrzjVTK2brk
- Toe Yoga:
https://www.youtube.com/watch?v=fAoBOfrvFeg&index=2&list=PLQNRt0Ix5GD6a2J7amdG1L9z1FR9mnLSa

Strength: 16.6a:
3 rounds, Circuit Format:
- Farmers Walk
- Yoga Push Ups
- Clamshell w/band
- Hip Hikes
- Turkish Get ups
- Shin Raises
Progressions:
- Farmers Walk: 20 total steps, 30 total, 40 total, 50 total, 75 total, up to 100 total steps, then add weight and start back at 20-30 steps.
- Yoga Push Ups: x3, x5, x8, x10 then slow it down to a two count each way, then 3 count up to 4 count.
- Clamshell w/band: x5/side, x8/side, x10/side, x15/side
- Hip Hikes: x5/side, x10/side, x15/side, x20 side.
- Turkish Get ups x1/arm, x2/arm, x3 arm, x4 arm then increase weight. (If you need easier, just practice the sitting up part x5, x8, x10/arm before you start standing up)
- Seated Shin Raises: x20, x30, x40, x50 then slow it down for a two count, then 3 count, up to 4 count.
Videos:
- Farmers Walk/Carry:
https://www.youtube.com/watch?v=Fkzk_RqlYig
- Yoga PU – “Dive Bomber”:
https://www.youtube.com/watch?v=fFm5phmWZvo
- Clam Shells:
https://www.youtube.com/watch?v=CiqvDV8pzRk
- Hip Hikes:
https://www.youtube.com/watch?v=nNOl0T6-_pw
- Turkish Get Up:
https://www.youtube.com/watch?v=8Zl83Gxx2ow
- Seated Shin strength:
https://www.youtube.com/watch?v=DoOoXOqoyx0&list=PL75EE0EC0B33292DF&index=5

Strength: 16.6b:
3 rounds, Circuit Format:
- KB Front squat and press: keep it single arm
- Push up Protraction
- Side leg lifts
- Flutter kicks
- Leg lifts
- Y-T-W
Progressions: See 16.5a for explanation.

- KB Front squat and press: x4/arm, x6/arm, x8/arm, x10/arm (which would be 20 squats total) then increase weight.
- Push up Protraction: x8, x10, x12, x15 then slow it down for a 2 second count, then 3", then 4"
- Side leg lifts: x5/side, x8/side, x10/side, x12/side, x15/side then slow it down for the 2" count, up to 4" count
- Flutter kicks: x25 per leg, x40 per leg, x50 per leg, x75 per leg, x100 per leg. 
- Leg Lifts: x8, x10, x12, x15, x20
- Y-T-W: Start with x5 reps with a 2" hold, then x8 reps each side with 2" hold, x10 reps each side w/2" hold. Repeat with 4" hold, then 5" hold.
Videos:
o Front Squat w/KB: https://www.youtube.com/watch?v=LNsI2Ugcu9s
- Push Up Protraction:
https://www.youtube.com/watch?v=IKGwU7zzwVE
- Side Leg Lift:
https://www.youtube.com/watch?v=jgh6sGwtTwk
- Flutter Kicks:
https://www.youtube.com/watch?v=ANVdMDaYRts
- Leg Lifts:
https://www.youtube.com/watch?v=JB2oyawG9KI
- Y-T-W w/band:
https://www.youtube.com/watch?v=5HZ3ukP0vLY&list=PLQNRt0Ix5GD6-asHaUlFjSFn2Vb47Hy_G
- Y-T-W Patterns:
https://www.youtube.com/watch?v=rFmRJxGNGI0&list=PLQNRt0Ix5GD51-BEi63p_QzjvkUmtwL9b

Strength: 16.7a:
3 rounds, Circuit Format:
- Reverse Lunge
- 1-arm snatch
- Hip ab/adduction w/band
- KB Swings
- Hollow Hold
- Hollow Arch
- Toe Yoga
Progressions:
- Reverse Lunge: x8/leg, x10/leg, x12/leg, x15/leg then add weight, starting small. 
- 1-arm snatch: x6/arm, x8/arm, x10/arm, x12/arm then add weight. 
- Hip Ab/Adduction: x8/leg and side, x10 each, x12 each then add weight or change band.
- KB Swing: x10, x12, x15, x20, x25, x30.
- Hollow Hold/Arch: Start at 15" each, 20" each, 30", 45", 1' each. Then you can start rocking and start at the 15" time again. 
- Toe Yoga: exercise 1&2 x5 each, x8 each, x10 each, then start at x5 each but add in a 2" hold. Go all the way back up to x10, then change it to a 5" hold. 
Videos:
o Reverse Lunge:
https://www.youtube.com/watch?v=raQl44N_REc
- 1 arm snatch:
https://www.youtube.com/watch?v=O69y9rq_raU
- 1 arm snatch w/KB:
https://www.youtube.com/watch?v=QGpR2aTX_-o
- Hip abduction and adduction:
https://www.youtube.com/watch?v=hCAU2TMayKE
o Tim Ferris explains KB swing:
http://www.bodybuilding.com/fun/tim-ferriss-superhuman-kettlebell-swing.html
- Hollow/Arch Hold:
https://www.youtube.com/watch?v=wrzjVTK2brk
- Toe Yoga:
https://www.youtube.com/watch?v=fAoBOfrvFeg&index=2&list=PLQNRt0Ix5GD6a2J7amdG1L9z1FR9mnLSa

Strength: 16.7b:
3 rounds, Circuit Format:
- Running man reverse Step ups
- Stretch Cords
- Straight Arm Bridges (no need for the backpack that's in the video)
- Candlesticks
- Seated Shin raises
Progressions: See 16.5a for explaination.

- Step ups: x8/leg, x10/leg, x12/leg, x15/leg then slow things down more or do things to make you unstable.
- Stretch Cords: x10, x15, x20, x25, x30
- Straight Arm Bridges: x6, x8, x10, x12, then add in a 2" hold, then a 4" hold, and finally a 5" hold.
-Candlesticks: Start with Lifts ONLY x8, x10, x15, x20 then slow it down for more control, a 2" count, 3" count and so on. THEN you can add in the stand up part once you're advanced.
- Seated Shin Raises: x20, x30, x40, x50 then slow it down for a two count, then 3 count, up to 4 count.
Videos:
o Running man reverse step up: https://www.youtube.com/watch?v=kvHDXmFo8Ds
- Stretch Cords:
https://www.youtube.com/watch?v=mBb_Jek_skk&list=PL75EE0EC0B33292DF&index=4
- Straight arm bridge:
https://www.youtube.com/watch?v=mgeYRPpkGlU
- Candlestick to stand:
https://www.youtube.com/watch?v=WXoNNx-uOtU
- Candlestick lifts:
https://www.youtube.com/watch?v=jl4jtqDhws0
- Seated Shin strength:
https://www.youtube.com/watch?v=DoOoXOqoyx0&list=PL75EE0EC0B33292DF&index=5

Eating, Sleeping, and working out - The struggle is real


This is by far one of my favorite meme's in all the world and it nailed what my daily struggle is. In order to be healthy you should eat in a healthy manner (none of which is really quick by the way), get 8 hours of sleep a night, and exercise! Sounds simple right? Far from it, but it can be done, but I'm far from mastering it.

The past few weeks have been a really tough struggle for me on most of those fronts:
- Exercise: Luckily I now get to ride bikes with my team, so that's roughly 3 rides a week which is 3 more than I was getting in two months ago. Swimming is the same, I swim twice a week before coaching practice, but most of the reason I show up is to make sure the 3-4 girls who can't swim with the team show up! Running has taken the hardest hit, I ran twice this week for a total of 40 minutes. Strength training... huh?
- Sleeping: Staying up till 10pm working on homework then waking up at 4:45am is a rough go. Usually I won't go to bed till 11pm after shutting everything down and calming the mind enough to sleep.
- Eating well: I've had Kraft Mac n' Cheese twice for dinner this week and I've had pizza today, only pizza, for breakfast, lunch, and dinner.

This isn't a "woe is me" style post, I'm just showing you how I've been running myself into a wall recently and without my normal Sunday to prep food for the week, I eat whatever is quick and easy vs semi healthy and better for me.

How am I going to fix this?!?! Good question, here are some tips!

- Exercise: Put it in my calendar as a scheduled meeting, but be sure to leave time for showering and eating post workout, I tend to forget those aspects and it comes back to bite me in the butt. I'll do Strength on Mon and Wed nights (Mon I don't workout with the team, I just coach and Wed we don't have a PM workout) so I'll be able to go to Anytime Fitness and get swoll. I also need to start using that KB at my desk, every time I come/go I need to be doing 10 swings, but it's easy to forget, so I have to make it less easy and annoying till I start doing it.
- Sleeping: Fortunately and unfortunately my girlfriend will be out of town for the next three weeks. Actually the past few weeks we've hung out earlier so I can start getting ready for bed at 9pm and getting to bed early. Now with her traveling we'll have to figure out times to FaceTime and talk, which might mean later nights, but obviously it's a worthwhile investment (see how I used "investment" instead of "sacrifice"). This past week has been later nights due to working on my MBA 511 homework (my own fault for procrastination), but I'll be done with this class after this weekend and able to turn off my laptop earlier.
**Key tricks: Get in a habit, listen to the same music before bed (Trampled by Turtles on Pandora), turn off all screens 30-60min before I want to be asleep, pack up for the next day and make sure I have everything I need PLUS everything I need to do tomorrow written down and out of my head, and finally do some breathing exercises or reading (paper not kindle) to help slow things down and get my body ready for sleep.
- Eating: This is the hardest part for me. Breakfast has been a struggle since I coach on deck right after working out. I need to find a portable breakfast that's healthy and won't spoil if not  kept cold. Lunch is always in the Cafe but I need to stay away from the pizza and fried foods, the allergy station usually has some really good stuff. Dinner I need to make/create time and have making dinners in a crock pot a priority. Those are simple and really good, I can get a load of recipes from Pinterest.

Exercise daily, Get 7-8 hours of sleep, and eat better than having boxed mac n' cheese, pizza, and banana and nutella sandwiches. That's the plan, now I just have to map out my week so it happens!