New summer gym program

Now that I'm done doing weightlifting competitions for a while, I'm
going to shift gears a tad in my gym program. Basically, I want to
devote a little more of my focus to cardio for the next several
months. We hope to find an Olympic lifting meet or two this summer,
but they'll be minor ones and I won't go into serious training mode
for those. In late November I plan to do another bench meet. But in
between I'm going to ramp up the cardio. (One deliberately keeps
cardio a bit light when trying to maximize strength build-up.)

Today I began a 32-week, 4x/week cardio program. Basically, it
consists of:
Monday -- long day
Tuesday -- interval day
Wednesday -- rest day
Thursday -- easy day
Friday -- threshold day
This program can be adapted to different forms of exercise, but it
specifies the duration of exercise and various other things like the
nature of the intervals. Elise is doing this same program (or was,
until her knee surgery) using mostly the elliptical trainer. I will
mostly run, but will probably bike on the easy day.

The first "long day", which I did today after work, was a 30-minute
run. This was pretty tiring for me, as I hadn't run more than a mile
in the last several months. But I managed to complete it okay. (Of
course, I also walked at lunch time. Tom has sort of recommended
dropping this, but I enjoy the break and my friend Ted needs the
exercise :-) . )

I'm not giving up strength training at all, but I will not work out
with Tom on Wednesdays, making that a complete rest day (except
lunchtime walks when we can do it). My complete program for the week
will be:

Monday: before work: bench & upper body workout w/ Tom; after work:
long run

Tuesday: after work: Olympic lifting (OL) w/ Ahmed, followed by
interval workout

Wednesday: rest

Thursday: after work: OL w/ Ahmed, followed by easy day workout

Friday: afternoon: OL & agility work with Tom, followed by threshold
workout

Weekends off, as now. I hope to do some biking on weekends sometimes.
And Ted and I will continue walking on days we're able to -- work
schedule and weather permitting.

(This week Tom is away and he has recommended I skip the Monday and
Friday strength training to rest up a bit after the meet this past
weekend.)

Chris
262/152/ (145-150)

"Chris Braun" wrote in message
...
I'm not giving up strength training at all, but I will not work out
with Tom on Wednesdays, making that a complete rest day (except
lunchtime walks when we can do it). My complete program for the week
will be:

Monday: before work: bench & upper body workout w/ Tom; after work:
long run

Tuesday: after work: Olympic lifting (OL) w/ Ahmed, followed by
interval workout

Wednesday: rest

Thursday: after work: OL w/ Ahmed, followed by easy day workout

Friday: afternoon: OL & agility work with Tom, followed by threshold
workout

Weekends off, as now. I hope to do some biking on weekends sometimes.
And Ted and I will continue walking on days we're able to -- work
schedule and weather permitting.

(This week Tom is away and he has recommended I skip the Monday and
Friday strength training to rest up a bit after the meet this past
weekend.)

Chris
262/152/ (145-150)

Sounds like a great plan. You'll be running many miles before you know it.
You might want to keep track of the miles you put on your shoes. It's a
good idea to change shoes every few hundred miles (varies by individual
preference). What is a threshold day?

I'll be making serious changes to my workout this summer as I plan to start
a Body for Life challenge either 5/31 or 6/7. I'm still planning on doing
running or elliptical for most of the cardio, but I'll probably add an
endurance workout once a week and of course continue to golf & ride my bike
all summer.

Jenn

On Mon, 17 May 2004 21:16:07 -0500, "JMA"
wrote:

What is a threshold day?

Basically, it's a short workout at the maximum intensity you can do
for that time -- typically around 15 minutes. There are variations as
you go through the 32 weeks, like negative splits and tempo runs.

If you're interested, email me ) and I'll
send you the program. I don't know where it originally came from, but
a bunch of us at the gym use it. I'm not sure how self-explanatory it
will be to you, though. I had to ask for lots of interpretation, but
then I didn't know any running terminology.

Chris

Hi Chris,

I just emailed you for a copy of the program you are following. Thanks so
much! Your program sounds pretty good and I may try a variation of it just
for variety.

"Chris Braun" wrote in message
...
On Mon, 17 May 2004 21:16:07 -0500, "JMA"
wrote:

What is a threshold day?

Basically, it's a short workout at the maximum intensity you can do
for that time -- typically around 15 minutes. There are variations as
you go through the 32 weeks, like negative splits and tempo runs.

If you're interested, email me ) and I'll
send you the program. I don't know where it originally came from, but
a bunch of us at the gym use it. I'm not sure how self-explanatory it
will be to you, though. I had to ask for lots of interpretation, but
then I didn't know any running terminology.

Chris

hey Chris you are doing great. I have started back to exercising and am
getting up early before i go to work in the evening to do it. I was also
thinking of starting running as well. I have been walking now 1.5 miles for
a couple of weeks and can do it without stopping. Keep up the great work
Angie
"Chris Braun" wrote in message
...
Now that I'm done doing weightlifting competitions for a while, I'm
going to shift gears a tad in my gym program. Basically, I want to
devote a little more of my focus to cardio for the next several
months. We hope to find an Olympic lifting meet or two this summer,
but they'll be minor ones and I won't go into serious training mode
for those. In late November I plan to do another bench meet. But in
between I'm going to ramp up the cardio. (One deliberately keeps
cardio a bit light when trying to maximize strength build-up.)

Today I began a 32-week, 4x/week cardio program. Basically, it
consists of:
Monday -- long day
Tuesday -- interval day
Wednesday -- rest day
Thursday -- easy day
Friday -- threshold day
This program can be adapted to different forms of exercise, but it
specifies the duration of exercise and various other things like the
nature of the intervals. Elise is doing this same program (or was,
until her knee surgery) using mostly the elliptical trainer. I will
mostly run, but will probably bike on the easy day.

The first "long day", which I did today after work, was a 30-minute
run. This was pretty tiring for me, as I hadn't run more than a mile
in the last several months. But I managed to complete it okay. (Of
course, I also walked at lunch time. Tom has sort of recommended
dropping this, but I enjoy the break and my friend Ted needs the
exercise :-) . )

I'm not giving up strength training at all, but I will not work out
with Tom on Wednesdays, making that a complete rest day (except
lunchtime walks when we can do it). My complete program for the week
will be:

Monday: before work: bench & upper body workout w/ Tom; after work:
long run

Tuesday: after work: Olympic lifting (OL) w/ Ahmed, followed by
interval workout

Wednesday: rest

Thursday: after work: OL w/ Ahmed, followed by easy day workout

Friday: afternoon: OL & agility work with Tom, followed by threshold
workout

Weekends off, as now. I hope to do some biking on weekends sometimes.
And Ted and I will continue walking on days we're able to -- work
schedule and weather permitting.

(This week Tom is away and he has recommended I skip the Monday and
Friday strength training to rest up a bit after the meet this past
weekend.)

Chris
262/152/ (145-150)

Chris,

No doubt you already know this - but if you get sore or overdo it,
make sure you rest until the soreness goes away. Dr. Mirkin is my
training guru - see www.drmirkin.com - lot's of great stuff about
cardio training. In a nutshell, if you work hard enough to be sore
you've slightly injured your muscles. If you try to work them again
too soon - you may be overtraining. If you rest and let them heal
you'll get stronger - applies to your heart as well as other muscles.
PS your plan is close to what Dr. Mirkin recommended in his book -
"Sports Medicine."

Chris Braun wrote in message . ..
On Mon, 17 May 2004 21:16:07 -0500, "JMA"
wrote:

What is a threshold day?

Basically, it's a short workout at the maximum intensity you can do
for that time -- typically around 15 minutes. There are variations as
you go through the 32 weeks, like negative splits and tempo runs.

If you're interested, email me ) and I'll
send you the program. I don't know where it originally came from, but
a bunch of us at the gym use it. I'm not sure how self-explanatory it
will be to you, though. I had to ask for lots of interpretation, but
then I didn't know any running terminology.

Chris

On 18 May 2004 12:05:30 -0700, (Brad
Sheppard) wrote:

Chris,

No doubt you already know this - but if you get sore or overdo it,
make sure you rest until the soreness goes away. Dr. Mirkin is my
training guru - see www.drmirkin.com - lot's of great stuff about
cardio training. In a nutshell, if you work hard enough to be sore
you've slightly injured your muscles. If you try to work them again
too soon - you may be overtraining. If you rest and let them heal
you'll get stronger - applies to your heart as well as other muscles.
PS your plan is close to what Dr. Mirkin recommended in his book -
"Sports Medicine."

Yeah, I've gotten pretty familiar with handling overtraining, as I've
gotten close to it a few times in the past. I can tell now when I
need a break, I think. But it's good advice to remember.

Chris

"Chris Braun" wrote in message
...
Monday: before work: bench & upper body workout w/ Tom; after work:
long run

Tuesday: after work: Olympic lifting (OL) w/ Ahmed, followed by
interval workout

Wednesday: rest

Thursday: after work: OL w/ Ahmed, followed by easy day workout

Friday: afternoon: OL & agility work with Tom, followed by threshold
workout

Weekends off, as now. I hope to do some biking on weekends sometimes.
And Ted and I will continue walking on days we're able to -- work
schedule and weather permitting.


Sounds like a great plan. It seems everyone is going to be doing some
biking this summer. We need to find a trail and have an ASD bike ride.

Beverly

(This week Tom is away and he has recommended I skip the Monday and
Friday strength training to rest up a bit after the meet this past
weekend.)

Chris
262/152/ (145-150)

thanks for the site i will check it out. i have it bookmarked and when i get
a chance tonight i will take a look at it. thanks again
angie
"Chris Braun" wrote in message
...
On 18 May 2004 12:05:30 -0700, (Brad
Sheppard) wrote:

Chris,

No doubt you already know this - but if you get sore or overdo it,
make sure you rest until the soreness goes away. Dr. Mirkin is my
training guru - see www.drmirkin.com - lot's of great stuff about
cardio training. In a nutshell, if you work hard enough to be sore
you've slightly injured your muscles. If you try to work them again
too soon - you may be overtraining. If you rest and let them heal
you'll get stronger - applies to your heart as well as other muscles.
PS your plan is close to what Dr. Mirkin recommended in his book -
"Sports Medicine."

Yeah, I've gotten pretty familiar with handling overtraining, as I've
gotten close to it a few times in the past. I can tell now when I
need a break, I think. But it's good advice to remember.

Chris