In the Lion's den

[PetiteSheWolf]

Just to say, welcome back Hugs! And nodding for the "fun run", never underestimate fun!

[Matan]

Yep, I want to include some yoga/flexibility/stretching to run days, but I still want to focus on strength training, but I can't figure out a good routine.

Done today

~Push-Ups 79reps

~Pull-Ups 5reps

~Viking Workout (1set)

Honestly it didn't felt too good, maybe because it was hot like hell today.

I will do some random workouts until I'll have a decent routine.

Good night/day bees!

[daejamurrachan]

[HellYeah]

Welcome back
I am sure there are some runners stopping by to help!

[Redline]

Have you seen the Roadwork program, Matan? It could help you find the right combination between regular running and strength training.

[Colin]

Good to see you back, I-Matanjah, sorry you've had a tough time.

Have you thought of doing a full yoga programme? You'd need to step outside Darebee, but I know the people on the Yoga thread in Playground have gone through programmes together - I think by Yoga With Adrienne, a YouTube channel. Might be the change you're looking for.

Hope you're feeling in top spirits soon.

[xingyiquan]

Matan basically you need :

push ups
squats
pull ups
leg raises

HSPU,Bridges, rows, dips are nice to have but options that come to complement this baseline...
So here is your programe :
Day 1 push ups + leg raises
Day 2 pull up + squat
repeat... whenever you feel like it put a day of running... no off days ! if you miss a day for a reason or another, you have just won the right to recover your missed session hence you shall keep lower volume/intensity

So you have the choice between 3 templates for sets and reps
- 5,4,3,2,1 so 5 sets where you add one rep at each session starting from the highest level then down 6,4,3... then 6,5,3... etc when reaching 20/25 take a harder variation (or add weight) and start over
- set a total per exercise add a rep each session when it doesn't make sense anymore upgrade the exercise
- submax volume, take about one third of what would be a comfortable set (be prudent and rather take less than more) because we are going to hit high volumes of sets (25 at least to be grown up to reaching 50) then do a superset putting one between the other exercise as recovery (the idea is to have basically no rest since the session will already super long) eg 1 set of pull up 1 set of squats then PU squat etc

relativelly simple but super efficient and filled basically my last year fine... No fun, no distraction but damn efficient...

[Matan]

Yesterday I did only my push-ups, pull-ups and some bicep curls.

xingyiquan You know how much I like simplicity.
I would like to try it. But I have few questions.

1. By saying leg raises you mean lying or hanging on the bar ones?
2. What is the starting point of those "dropsets"? It is always 54321 or can I do it easier e.g 32111 (I suck at pull-ups)? Can I add one set when you reach e.g 65432?
3. Should I do one or more sessions per day?
4. Can it be done separately e.g push-ups and leg raises or pull-ups and squats? I mean, I have "pull-up bar" in garage, but it's a awful place to do any other exercises.
5. What about rest times?

[rawcookie]

That Viking workout is similar to my Wildcat one - those jump squats I find REALLY hard! That explosive use of the big muscles of the lower body takes a lot of strength.

[xingyiquan]

Yesterday I did only my push-ups, pull-ups and some bicep curls.

xingyiquan You know how much I like simplicity.
I would like to try it. But I have few questions.

1. By saying leg raises you mean lying or hanging on the bar ones?
2. What is the starting point of those "dropsets"? It is always 54321 or can I do it easier e.g 32111 (I suck at pull-ups)? Can I add one set when you reach e.g 65432?
3. Should I do one or more sessions per day?
4. Can it be done separately e.g push-ups and leg raises or pull-ups and squats? I mean, I have "pull-up bar" in garage, but it's a awful place to do any other exercises.
5. What about rest times?

cool ! so let me answr quickly your doubts
1 leg raises start with the variation you can do 5 reps with perfect form (valid for all exercises) take into account that the rythm is going to be the following 1 up 1 staying on top, 1 downwards, 1 down so basically one rep takes between 4 to 10 seconds without any form of help from momentum
2 if you can't do 5 no problem start from your max... then don't add sets but reps so once you are at 65432 you go for 75432 then 76432, 76532 etc the thing is that after a while it doesn't make sense anymore like if I do flat straight leg raises I would go for 30-50 plus so it doesn't make sense to do them and I will do only hanging ones, as well hanging knee raises above 25 don't really make sense because in the end it becomes more a grip exercise than a midsection work. As a rule of thumb when the accessory work becomes the limitating factor to the central purpose of the exercise, then it doesn't make sense...
3 up to you as long as you do them generally doing 2 at a time is more time effective and harder
4 you can separate but then you might run into grip becoming the limiting factor if you do pull ups and hanging leg raises in the same session but it would be good too only thing is you will progress slower on one of the 2... In this case, do the pull up first since they bring you more actually... Abwork is only a factor B in this routine
5 up to you. If you want it to be shorter keep them short but then you will progress slower in strength development but have more muscle building. you can also superset then I don't take any rest which is good for conditioning but lame for strength... for strength I like to take a 50 m plus walk between sets
The thing you will notice is that though it is a simple routine it is very flexible and will teach you lot about your body and your mind. At first it seems easy but with the intensity rising it becomes quickly difficult to add 2 reps per exercise per week and 3 on the following. In any case I hope it will serve you as well as it did for me last year

[stella88]

I'm glad to see you back, buddy!! Take the advice you like from these awesome Bees and have fun! The only thing I could think is on you to check the Running Training Plan and see if it suits you, if I remember well, 30 Days of Change has running days, so you could check that too.

[Matan]

I haven't exercised yesterday because I stabbed my hand with a sickle while picking nettles for fertilizer.

Today I did short run 2.9 km 19 mins unfortunately my running app paused for a while and I had to count distance and time manually.

I started plan suggested by xingyiquan. I wanted to check some stuff so I did 3 sessions.

Push-Ups + Leg raises (floor)
2 sessions
5-4-3-2-1 and 6-5-4-3-2 (for both)

Pull-Ups + Squats (ass to grass)
3-2-1-1-1 for Pull-Ups
5-4-3-2-1 for Squats

I did nice slow controlled reps and it felt really good.
For a few first days I might add more than 1 rep per session and/or additional workout (just to spice things up)

Good night/day bees!

[mogster]

I haven't exercised yesterday because I stabbed my hand with a sickle while picking nettles for fertilizer.

Yikes, I hope you're fine.

Good luck with your new training routine.

[Matan]

Yikes, I hope you're fine.

I'm OK. Luckily it was nothing serious.

Good luck with your new training routine.

Thanks. I'm super curious how it'll be.

[Matan]

Done yesterday:

Pull-Ups
4-2-1-1-1

Squats
6-5-4-3-2

Bent Over Rows (15kg)
12-10-8-6

Weighted Lunges (15kg)
12-10-8-6

Done today:

Push-Ups
7-6-5-4-3

Leg Raises
7-6-5-4-3

Good night/day bees!