Basic Strength Training Program

When in doubt- stick with bread and butter exercises. Here's a basic program that is easy to follow with minimal equipment needed. Alternate between each couple of exercises and try to get through 3 sets of 10-12 repetitions.

Squats
Push ups

Stationary lunges
Bent over back rows

Overhead press
Bicep curls

Tricep extensions
Outer thigh leg lifts

Plank 3X30sec
Bicycle crunches 3X25

STRETCH

Note: I'm not discussing form and technique. I'm just throwing out a sample workout. Please ask me or check with your doctor if you have any health concerns or questions on form.

Increasing Mileage Training Program (Project Pig)

My fitness philosophy has always been to pepper exercise into my lifestyle so it doesn't ever feel like a chore. However- I've recently made a commitment to run The Flying Pig half-marathon (13.1miles) on May 2. So the casual lifestyle of relaxed hiking and playing is being put on the shelf for the next few months. Introducing: Project Pig

I'd say I'm at a comfortable 3 miles mostly running with walking intervals. I've got less than four months to get ready. The thing is- most training programs suggest you be at a comfortable 7-8 miles before you start a 12 week program to get ready for Race Day. Cincinnati is loaded with hills so I'll start adding in incline training and uphill sprints later on in the program.

SO: this is my January plan to get to 7.5 miles. Here we go!


Increasing Mileage (January 2010)

Monday 4- Walk/Run 3 miles (run 2 minutes, walk 1 minute)

Tuesday 5- Strength + Uphill hike/jog down @ Runyan Canyon

Wednesday 6- Walk/Run 3.5 miles (run 3 min, walk 1 min) +YOGA

Thursday 7- Strength + Run 3 miles

Friday 8- REST

Saturday 9- Walk/Run 4 miles (run 4 min, walk 1 min)

Sunday 10- Thursday 14- Down for 4 days with a bad cold. :(
Rest + lots of Vitamin C

Friday 15- 3 mile run (no walking from this point on unless I need to)

Saturday 16- 4 mile run

Sunday 17- 5 mile run

Monday 18- YOGA

Tuesday 19- REST

Wednesday 20- 3 mile treadmill run at 5.7 speed and 0.5 incline + YOGA

Thursday 21- 4 mile treadmill run + STRENGTH

Friday 22- 5 mile run

Saturday 23- REST

Sunday 24- 6 mile run

Monday 25- REST

Tuesday 26- 4 mile run + STRENGTH

Wednesday 27- 5.5 mile run

Thursday 28- STRENGTH

Friday 29- 5 mile run

Saturday 30- 4 mile run + YOGA

Sunday 31- 7.5 MILE RUN!!!

Benefits of weight training

BENEFITS OF WEIGHT TRAINING


NEUROLOGICAL
Acute:
The brain sends a message that activates our muscle cells. The strength of the signal between the thought and the muscle contraction is based on how many motor units are required and the speed of their recruitment to complete the given exercise. The more complex the movement or the more weight you’re lifting, the stronger the signal and thus, more motor unit recruitment. From the first set to the second set of an exercise you see small improvements. We often see a fixed stare, holding of the breath, jerky movements, imbalances, etc.
Chronic:
The more you perform the movement the smoother it becomes. You can begin to multi-task without losing form. You can breathe easier and take fewer breaks. Finally, the movement will become automatic.

MUSCULAR
Overload principle: In order to create a change in the body, we must give the system a stimulus that pushes it past what it’s accustomed to. The body responds to damage by an increase in cell pressure. This is also known as, “The pump.”

GENETICS
-body type
-muscle fiber distribution
-metabolism
-location of fat

SIGNS OF FATIGUE AND OVERTRAINING
-loss of strength gain
-sleep and appetite disturbances
-increase in resting heart rate
-mood changes
-impaired immune response
-unintentional decrease in lean body mass

LONG TERM BENEFITS
-increase in muscle strength and mass
-increase in bone density
-increase in metabolism
-decrease body fat
-increase in connective tissue strength
-increase in blood flow
-increase in cardiovascular prowess
-decrease resting heart rate