I am going to start chiming in with some of my random thoughts and opinions (to the surprise of no one who knows me, I have strong opinions). You may even get a few rants from time to time! Here’s what I’m thinking now:
1. Despite the many options for conditioning/cardio that are available to me, I constantly find myself going back to jump roping. Nothing beats its simplicity, and it can be surprisingly hard if you have the desire to master new tricks. As an added bonus, jump roping promotes foot and ankle strength, as well good jumping and landing mechanics – it forces you to stay on the balls of your feet.
I like to set a time limit and do a warm up, cooldown and a freestyle section.
20 min total
- 5 min – slow, single touches, warm up
- 5 min – work in single leg hopping, crossovers
- 8 min – work in running in place and double unders
- 2 min – cooldown
Each week add a minute to the work portion of the workout.
If you are the type that gets bored easily, you can also work in a body weight exercise each time you trip on the rope. For example, Do 10 burpees each time you mess up with the rope.
2. The most successful diets I have ever been on are the plans that I can stay on for the longest periods of time. 4 week crash diets are not the answer to our country’s obesity problem. Better habits are.
3. Adults that train to stay in shape or just train because it is fun should be constantly assessing the risk/reward of the exercises and activities they do. Does it match your goals? Just because that 22 year old crossfit chick on TV uses a violent kip to do more pull ups doesn’t mean you do too. Master the basics before increasing the speed, load or intensity of any movement.
4. A great way to better learn a movement is to work in slow eccentrics. The eccentric, or lowering phase, forces your muscles to work through the entire range of motion – you can’t rely on momentum to move the weight. Doing them also forces your brain to be better aware of your body’s positioning and movement. However, it is the muscle action primarily responsible for muscle soreness, so don’t overdo it!
Add a super slow set after your work sets to get more comfortable doing a lift:
- 100 lbs x 5
- 120 lbs x 5
- 140 lbs x 5
- 100 lbs x5 with 5 second eccentric
5. Looking for a harder plank progression? Check out my video on the “Stir The Pot” stability ball exercise.
Let me know what you think!
Mulligan Fitness and Hylete.com
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