- Crab walks
- Side Leg Raises
The day that we have to do 24 hours in approaching quicker than we want too, with less than 4 weeks to go we need to increase the gears a notch or two. Continuing to do my rehabilitation exercises is still an important facet with my training and development, and this is still incorporated in my training schedule. Minimising the possible risk of injury from lack of stretching and care, is something that I really don't want to happen, and think would be more frustrating since I would know I could have done something to prevent it.
Some time is take to roll out my quads, hamstrings and calves, and then with a band I do three sets of the following:
The next part of my rehabilitation program is my ankle, mainly trying to prevent any future possibilities of rolling my ankle, and minimising weakness especially on unstable surfaces. Doing single leg instability exercises are helping, as well as stretching the ankle. There is still a little tightness when I stretch it out, but this is gradually subsiding. My ankle has definitely been a long and gruelling process to try and get better. Continuing each of the exercises will help me preform better during the 24 hours, and of course during my 'break' I will be continuing to roll out and stretch.
Ever had one of those weeks where everything just seems out of alignment? Food, exercise, work... I not sure if just getting out of my routine because of the cramp aftermath and not being able to get focused, or the fact that everything was just hurting or that I really couldn't be bothered. I missed a Monday session and few early morning sessions, and thats not to mention how my diet just went out of the window this week. Over indulging on the chocolate a little too much and just not really staying focused.
I suppose we all have those days or weeks and unfortunately there isn't anything I can do about it now, whats done is done, its was yummy at the time, but I guess I have to start getting serious again. Geez its hard work trying to be good but before we know it our 24 hour event will be here and I know I would be wishing that I done everything properly and should have eliminated all the crap from my diet.
I think just having a week of semi rest and recovery, a few over indulgences will hopefully help to get it out of system. After just a great week last week, I should have guessed that a crappy week wouldn't be that far behind. I still, however managed to complete a workout tonight..
We all know the importance of good posture and keeping your back straight, and probably 9 times out 10 you think you at actually doing it correctly. Well I found that I don't always practice good posture, even when I think I am doing it correctly. Practicing good technique is vital especially in the gym, the mirrors are there for a reason and not just to look at yourself in the mirror. They are there for you to ensure that you are doing the exercises correctly, that your back is aligned and not curved.
I am slowly learning that getting the correct technique takes time and practice, also its a lot harder than you anticipate. I noticed that I start adopting bad posture and technique when I get fatigued, that unconsciously I start to curve my back and shrug my shoulders. Of course I am trying to break these bad habits, so today in the gym I worked on areas that I know I have a habit of adopting bad habits.
The problem occurs when in my head I actual think I am doing it correctly when in fact I am not, as video evidence proved. I actually recorded my exercises and then played them back after each set, so I can analyse and correct, what I saw both surprised and shocked me. As I said earlier in my head I was doing everything I was supposed to be doing correctly, my posture was good and my shoulders were back and down. What i found was that the first set was good and then of course I started to fatigue and as I got tired the more the arch came into play, as well as higher I got. The more I saw this, the more I am aware of it and now I take my time to correct it. The same principles also applied to the ski erg, skipping and sled runs.
Thinking about your posture needs to be part of your continuous thought process, as well as embracing the core. It really is going to take a lot of time and training to get this right, but by actually paying attention to how you are doing things including checking the mirrors or if possible record on your phone, its easier to identify and correct technique.
There is nothing worse that having that feeling that your just about to come down with something. At first you think the muscle aches are due to your workouts, but you soon realise that your body feels like the aftermath of a heavy night out but without the alcohol. The question then stands - do you or do you not go to the gym?
My answer is and always will be yes, if your healthy enough to go to work, you can still function at a normalise rate, then why not go to the gym. That was my answer today and I am glad I followed through, it would have been too easy not to go to the gym, but somehow I actually feel a lot better now then I did before I went. Yes my body wasn't functioning as well as what it should have been, the energy levels were not as high but I still had an awesome workout. I still worked hard and kept on going and now feel so much better for it. So why not do your workout if your feeling a little under the weather?
Although, everyone is different. You still need to listen to your body and let your body rest and recover, especially is you want to get the most out of your workout. If you have have a fever, or the flu or stomach problems, stay at home and get better but if its a minor cold, or aching muscles or even a runny nose - you can still make the gym. To reinforce this message check out the Mens Fitness website TRAINING Q&A: SHOULD YOU EXERCISE WHEN YOU’RE SICK?
The gym workout
After all that the workout that I did still managed to complete today included 3 rounds of the following:
This of course is after a variety of sprint drills.
As we have announced on Facebook earlier today, we are both participating in Max's and Maxine's Challenge, this will help us keep focus on our progress up to our event and beyond. Of course by announcing everything, we can't really back down (we may look kinda stupid), so now we have officially declared our intentions we have to keep going.
The first day, apart from being an extremely long day has now been conquered. A PT sessions which included some HIIT training thanks to Megan at Fernwood 6am this morning. It most definitely got the sweat going it included:
x 8 1 legged TRX rows
x 8 Kettle bell clean and press
x 10 TRX squat jumps.
x 8 Slam wall ball throws
x 8 Lunge with row
x 10 TRX plank pendulum swings
x 6 Single armed kettle bell swings
x 6 Side slams with medicine ball
x 2 each side Single legged walk outs
This is how seriously we are taking this, today is the first day without coffee (to be honest I am not surprised today was a really long day, and I actually don't know how long that aspect will last, and will probably cave tomorrow during a meeting, but I guess embrace one thing at a time).
Knee exercises as prescribed by Ben at Mosiac Health, ensuring that I do not encounter the same knee issues as I did last year. Then spent some time on the rower and treadmill.
10 minutes on the rower - 90 seconds 30 seconds off (aiming to keep under 2.05)
10 minutes on the treadmill - 15% incline, 9.5km 30 seconds on, 30 seconds off
The aim is to progress this, and eventually increase running time and decreasing rest period.
To keep track of the our progress, we both conducted the fit test as offered by Maxine / Max.
Keeping you posted on the OCR (Obstacle Course Racing) journey. Letting you know about courses, events and general health and fitness.