Pompa - Workout Log - 01.09.13

Did the following workout this morning:

1. Warm-up with 600 meter run and basic exercises (jumping jacks, groiners, etc.)
2. Core-workout as follows:
1. 20 seconds of fast sit-ups with 10 seconds of rest.  Repeat 4X.  Followed by 1 minute of jump rope.
2. 20 seconds of bicycle kicks with 10 seconds of rest.  Repeat 4x.  Followed by 1 minute of jump rope.
3. 20 seconds of supermans with 10 seconds of rest.  Repeat 4x.  Followed by 1 minute of jump rope.
4. 20 seconds of high planks with 10 seconds of rest.  Repeat 4x.  Followed by 1 minute of jump rope.
3. 600 meter run followed by 10 barbell deadlifts followed by 10 ab crunches (hang from a pull up bar and bring up my knees to my chest), then 9 barbell deadlifts followed by 9 crunches, etc...all the way to 1.  10-9-8-7-6-5-4-3-2-1.

Keep you posted on future workouts.  Ankle feels better, but still not 100%.  It's hard to leap up off my toes.  That still gives me some pain.  Doctor said it would be another month or two before I'm 100% but in the meantime I need to keep it moving and training.  Boo-ya.

Right now I only see David Mui as a team member.  If you are doing the mudder with us, please please please join the team.  Go to www.toughmudder.com and join an existing team.  The team name is United Mudders and I believe the password is the same (or maybe UnitedMudders without the space).

I will try and send out invites to those that I know intended to join.  Also, I think there are people I need to invite (for the 10th time) to this blog.

Peace out.

7 Muscle Gaining Exercises

I am a big fan of mixing up workouts, so I would think of a muscle building routine as one of various types of workouts to seek out for the Tough Mudder.  Clearly a structured running program is critical and we should discuss everyone's approach to this on some other post.  

But if we're talking about resistance training, I'm also a fan of Cross Fit and muscle confusion exercises.  I've actually distanced myself from the type of routine in this video and haven't done a heavy weight routine in quite some time.  However, I do think that all of the exercises described herein are effective and I would maybe through in lunges of some sort as well.

A heavy resistance day is awesome for generating that power you want out of your movements and is complimented well with a strength training routine that focuses on explosiveness versus heft.

Anyway, just FYI.  Knowledge is power.

Suggestion

Everyone should start incorporating these exercises into their workouts. Pushups, dips, and pullups for good upper body strength. For those who can't do pullups, just try to do as much as you can every time. You will eventually increase your reps. That goes for dips as well.