As I mentioned in my previous blog, I left my gym yesterday, so I have nowhere to work out. Fortunately, I have the following equipment at home:
– 4 sandbags
– A pair of kettlebells ranging from 4 KGS to 32 KGS
– 2 medicine balls
– A sled
– A pair of adjustable dumbbells that go up to 75 LBS
– A suspension trainer
– 2 pairs of bumper plates (10 lbs and 25 lbs)
– A foam roller
– An elevation mask
– PVC pipes
– A heart rate monitor
I have everything I need to train with except a barbell. I will work out at a CrossFit gym every Saturday, but I don’t know what they will have me do. I’m currently training for a half marathon in March and a 30-mile trail run in May, so not having daily access to a barbell isn’t an issue for me at the moment. I am also working to improve my speed. Developing this ability is essential for running, especially for a slow person like me.
Length of a program: I’m planning an 8-week program focusing on squat and hinge movements, emphasizing improving core stability. If an exercise feels too easy, I will increase the number of repetitions or the weight or cut down on the rest period. The intensity on the self-perceived exertion scale should remain at a 7 to 8 out of 10.
Flexibility of Program: Flexibility is not just a feature of my program; it’s a mindset. Life happens, and it’s essential to be able to adapt. I’ve designed my program to be flexible, allowing me to embrace life’s surprises rather than letting a rigid workout program dictate my life. And, of course, avoiding injuries is crucial. If my shoulder hurts, I don’t want to do snatches even though the program calls for them. I have the power to make these decisions for myself.
Duration and frequency of a Session:
Strength 3 days a week: 45 minutes per session. On these days, I will do 20 minutes of jump roping.
Running 3 days a week: Build up mileage! Do Sandbag only work out on Interval days?
Assessment: Rockport Walk Test every other week to see where my VO2 Max is.
First Week of My Strength / Power Program:
Here is my plan. Since I just started my own business, my life will become hectic, and I am sure I will need to adjust my plan. I will see.