Helicopter 

A great new concept I think I just came up with. Call it either the lasso or helicopter, using the TRX for a whip like action is a fabulous warmup and/or exercise.

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8 True Tests of Your Overall Fitness

I’m a sucker for fitness tests. I know how pointless and/or meaningless many of them are and how limited they are in assessing true fitness but any time I come across a fitness test I just can’t help myself, particularly when this is the headline from Runner’s World:

8 True Tests of Your Overall Fitness

Just because you run doesn’t mean you’re in shape, as one Runner’s World editor discovered.

I have seen a lot of runners that aren’t too fit for things other than running so this caught my attention. I was a bit skeptical as always but interested nonetheless. After reading it, however, I was pleasantly surprised to see it was a pretty good overall fitness assessment. 

Basically it’s an adaptation of the 8 Tests of Overall Fitness from a book titled The Better Man Project by Bill Phillips. For the full scoop and much more detail, including the corresponding Men’s Health Fitness Standards, here’s the link.

Of course, I had to put myself through these to see how fit I am. Here are the tests and how I fared…

Check 1: Is Your Core Weak?
Test: Extended Prone Press Up
Standard: Keep body flat and hold 10 seconds
K2: Pass

Check 2: Lower Body Power
Test: Broad Jump
Standard: 8 feet
K2: 8 1/2 feet

Check 3: Anaerobic Endurance
Test: Squat, Curl & Push Press 30% BW
Standard: 20 reps in 1 minute
K2: 27 reps

Check 4: Mobility
Test: Wall Squat
Standard: Full depth squat
K2: Pass

Check 5: The Beep Test
Test: The Beep Test
Standard: 12 rounds
K2: 8 rounds

Check 6: Upper Body Power
Test: Clap Pushups
Standard: 10 reps
K2: 20 reps

Check 7: The “Go” Muscles
Test: Deadlift
Standard: 1.75 times bodyweight
K2: 1.91

Check 8: Flexibility
Test: Sit and Reach
Standard: 17″
K2: 18″

Overall, I passed 7 of 8. Not bad.

Looking at the tests I passed easily:
Core
Anaerobic Endurance
Upper Body Power

Passed by a little:
Lower Body Power
Go Muscles

Barely Passed:
Mobility
Flexibility

Failed:
Beep Test 

Probably could have predicted the results to be such. 

Overall a pretty good overall test. Now I know what I can work on a bit. I tested the Beep test again today and made it to level 9.2 so hopefully it won’t take long to master. 

Here’s a video of my efforts:

Birthday Workout

I often like to do age related workouts on my birthday to celebrate the end of a year and beginning of a new one. For a few years it was timed Franzens, which came to an end at 35 because I just couldn’t wrap my head around 35 of those as fast as possible. This year was like most of the others where I use my age as the rep number and do a bunch of exercises for that day’s work. 

Kyle’s 38th Birthday Workout

1 set of 38 reps:

Jumping Jacks
Pushups
Deep Squats
Ring Rows
Lunges 

38 reps each:
Over multiple sets, did 19 reps before moving on to next exercise then repeated circuit once more for 19 reps each. 

Handstand Hold/Walk
Cliffhanger/Fingertip Pull-ups
Jump Squats/Split Switch Jumps
Ring Dips
One Arm Hang

10 exercises, 380 reps. About 50 minutes. Not a bad way to finish the year. 

Tues/Thur Jan 14/16, 2015: Park Training

Twice this week I got out to local parks to run around, get some sun, fresh air and exercise. Tuesday I went to a playground and explored all the little things I could do on and around the playset. Thursday I headed to a regional park and messed around with the little fitness course they had set up along the rim pathway of the park. Some simple and old school exercise stations but fun nonetheless…

Here’s my video of the basics of park training:

Tues 6-10-14: Park, TRX and Full Body

Today was a rare occurrence: two workouts within a couple hours. I was planning on joining my friend for a workout later but got an unexpected hour break so I took my TRX to the park to experiment with a few things. Before I knew it, I had worked out…

Park
Warmup:
TRX Squat Row
Lunge Fly

Draped the TRX over a basketball hoop support bars to simulate rings and started messing around…

Ring Hold (from top and below)
Ring Dip
Skin The Cat
Ring Dip Leg Raise
Iron Cross (mini)
90 Degree Hang Hold w/ Knee Raise

Then I did 4-5 circuits:
Hanging Holds to 3 Skin The Cats
– 3-4 Ring Dips to Leg Raise
– Jump to bar, curl ups, bar work, swing jump off
Handstand ~20 sec

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An hour and a half later I joined my buddy Bryan from Frontdive Fitness and his client for a 3 person workout. This was rougher than I’m used to as my workouts the last couple months have been pretty mild…

Full Body

1 min of med ball chest pass throw and run

3 consecutive rounds of 5 reps each:
Slam Ball Slams 30lb
Box Jump 36″
Burpees

3 consecutive rounds of 10 reps each:
Ring Body Rows
Core Board Crossover Push-up
KB Swings 70lb

3 consecutive rounds of 10 reps each:
Goblet Squat 65lb
Kaiser Dual Cable Standing Press 25lb
Pullups

3 consecutive rounds of 5 reps each:
Bent Right Arm DB Row 80lb
Right Arm Cable Push 50lb
Knee Hop Ups

3 consecutive rounds of 5 reps each:
Bent Left Arm DB Row 80lb
Right Left Cable Push 50lb
PowerPlate Crossover Jumps (10 reps)

3 consecutive rounds of 10 reps each:
Cable Alternating Archer 40lb
Hanging Curl Ups
Alt DB Clean & Press 35lb

3 rounds:
Treadmill Sled Push Sprint (10 sec)

End result: fatigue.

Wed 4-30-14: Stairs

Decided to take advantage of my flight of stairs at home for a quick little workout…

Stair Workout

The concept was very simple. Go up and down a flight of 15 stairs, 55 times, broken up into 6 different styles with a 1 minute rest between each set.

One Step (at a time) x 10 rounds

Two Steps (aka skip a step) x 10 rounds

Three Steps x 10 rounds

Four Steps (Jumping) x 5 rounds

Five Steps (Jumping) x 5 rounds

One Step Crossover (facing sideways) x 10 rounds

One Step (Cooldown) x 5 rounds

Total time = 18 minutes, 12 working, 6 resting

Total stairs = 825 (1650 if you count coming back down)

Total steps (as measured by FitBit) = 1850

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Fri 3-21-14: Full Body

Some easy weight training…

Full Body

Jumprope 2 min

5 Supersets of 10 reps:
Bench Press 95,125,145,165,175
Step Up 19″, 23″, 26.5″, 30″, 32″

RDL
5 reps: 50,95

5 supersets of 10 reps:
Snatch Grip High Pull 95lbs
Overhead Rope Extension 60lbs

5 supersets of 10 reps:
Standing Rev Fly 10lb plates
DB Curl 30lb

4 Supersets:
Cable X Pull to Rev Tri Extension 10lb x 15 reps
Grip Hold 30 sec
Treadmill 30 sec @ 12mph