Wednesday, January 19, 2011
Tuesday, January 18, 2011
Tough Mudder Day 9
Tues
Strength
Sets
4
Reps Exercise Combo
8--12 push up w/ rotation & DB swings
10--8 split jumps & 1 A DB row
8--12 lunge & curl & SB push ups
20--15 SB crunch & SDB-SB Opposites
Sets
1
12 min recovery running or elliptical THR = 60-70%
Strength
Sets
4
Reps Exercise Combo
8--12 push up w/ rotation & DB swings
10--8 split jumps & 1 A DB row
8--12 lunge & curl & SB push ups
20--15 SB crunch & SDB-SB Opposites
Sets
1
12 min recovery running or elliptical THR = 60-70%
Tough Mudder Day 8
Monday Day 1 35 min intervals
Total Time
35
Warm Up
5 min
Work Zone Rest Zone
zone 3 30 sec zone 1 60 sec
Work Zone Rest Zone
zone 2 45 sec zone 1 60 sec
Total Time
35
Warm Up
5 min
Work Zone Rest Zone
zone 3 30 sec zone 1 60 sec
Work Zone Rest Zone
zone 2 45 sec zone 1 60 sec
Saturday, January 15, 2011
Tough Mudder Day 6-7
Sat
Long Walk/Stretch Total Time
45-60 min
Sun
Yoga/Flexibility Total Time
60 min
Long Walk/Stretch Total Time
45-60 min
Sun
Yoga/Flexibility Total Time
60 min
Friday, January 14, 2011
Tough Mudder Day 5: Strength Day
Strength
Sets
4
Reps Exercise Combo
10--8 DB step ups 1 L DB press
10--8 SB decline push up Mtn climber/Burpee
8--15 pull up horiz.-vertical Plank spidermans
10--8 Dips/pulldowns BOSU squat/ 1L squat
Sets
1
12 min recovery running or elliptical THR = 60-70%
Sets
4
Reps Exercise Combo
10--8 DB step ups 1 L DB press
10--8 SB decline push up Mtn climber/Burpee
8--15 pull up horiz.-vertical Plank spidermans
10--8 Dips/pulldowns BOSU squat/ 1L squat
Sets
1
12 min recovery running or elliptical THR = 60-70%
Thursday, January 13, 2011
Tough Mudder Day 4 Core-Flexibility
Total Time
30 min
Exercise Time/Reps Sets/Rest
1. Core Stand 60 sec 3/30 sec
2. Hip Crossover 8 x ea
3. R Side Bridge 20 sec
4. L Side Bridge 20 sec
5. Supermans 20x
6. Hand Walks 8 x ea
7. 90-90 Stretch 8x ea
8. Dive Bombers 8x ea
9. Glute Bridge 10 x
10. Back Lunge w/ Twist 8 x ea
11. Lateral Lunge 8 x ea
12. Reverse Crunch 20 x
13. Toe Touches 20 x
14. Push Ups 20 x
15. 1 Leg Anterior Reach w/ MB 10 x ea
16. SB Push Outs 20 x
30 min
Exercise Time/Reps Sets/Rest
1. Core Stand 60 sec 3/30 sec
2. Hip Crossover 8 x ea
3. R Side Bridge 20 sec
4. L Side Bridge 20 sec
5. Supermans 20x
6. Hand Walks 8 x ea
7. 90-90 Stretch 8x ea
8. Dive Bombers 8x ea
9. Glute Bridge 10 x
10. Back Lunge w/ Twist 8 x ea
11. Lateral Lunge 8 x ea
12. Reverse Crunch 20 x
13. Toe Touches 20 x
14. Push Ups 20 x
15. 1 Leg Anterior Reach w/ MB 10 x ea
16. SB Push Outs 20 x
Wednesday, January 12, 2011
Tough Mudder Day 3: Cardio Combo
45 min Combo
Exercise/Time Work Zone Rest Zone Cool Down
jump rope 10 n/a n/a n/a
boxing/efx 20 30 sec 1 min n/a
ladder/bosu 10 30 sec 30 sec n/a
bike/run 5 n/a n/a 5min
Tough Mudder Day 3: 45 min Cardio Combo.....Lets go you MUDDERS!!!!!!!!!!
Exercise/Time Work Zone Rest Zone Cool Down
jump rope 10 n/a n/a n/a
boxing/efx 20 30 sec 1 min n/a
ladder/bosu 10 30 sec 30 sec n/a
bike/run 5 n/a n/a 5min
Tough Mudder Day 3: 45 min Cardio Combo.....Lets go you MUDDERS!!!!!!!!!!
Tuesday, January 11, 2011
Strength Training Day 2
Strength
Sets
4
Reps Exercise Combo
8--12 push up w/ rotation & DB swings
10--8 split jumps & 1 A DB row
8--12 lunge & curl & SB push ups
20--15 SB crunch & SDB-SB Opposites
Sets
1
12 min recovery running or elliptical THR = 60-70%
Sets
4
Reps Exercise Combo
8--12 push up w/ rotation & DB swings
10--8 split jumps & 1 A DB row
8--12 lunge & curl & SB push ups
20--15 SB crunch & SDB-SB Opposites
Sets
1
12 min recovery running or elliptical THR = 60-70%
Saturday, January 8, 2011
Tough Mudder Training Programs Prep: 1st Three Weeks
Tough Mudder April 10th 2011 Training Regime
How to figure Heart Rate
220-Age= x 60-90% of Heart Rate Desired
Target Heart Rate (THR)
60-70% = Zone 1
71-80% = Zone 2
81-90% = Zone 3
Monday Day 1 35 min intervals
Total Time
35
Warm Up
5 min
Work Zone Rest Zone
zone 3 30 sec zone 1 60 sec
Work Zone Rest Zone
zone 2 45 sec zone 1 60 sec
How to figure Heart Rate
220-Age= x 60-90% of Heart Rate Desired
Target Heart Rate (THR)
60-70% = Zone 1
71-80% = Zone 2
81-90% = Zone 3
Monday Day 1 35 min intervals
Total Time
35
Warm Up
5 min
Work Zone Rest Zone
zone 3 30 sec zone 1 60 sec
Work Zone Rest Zone
zone 2 45 sec zone 1 60 sec
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