Post by Steven Barnes on Aug 8, 2007 23:27:36 GMT -5
Just got back from Coach Sonnon's CST certification workshop. SORE. Yep. But happy. For at least the next 28 days, I'll be playing with a new exercise option. Actually, two of them.
Most importantly, I have a goal of performing 15 reps of FlowFit II in Fifteen minutes. Trust me, this is overall fitness at a VERY high level--flexibility, cardio, upper and lower body. Nice. But I'm also going for a 100-rep "Century" with the bruiser, using the Gama cast (a sort of over-shoulder figure 8) . Yep, I've tried before and failed. But the I.F. seems to give me a better recovery, so I'm trying again.
I'm using what's called a "Density Cycle." Here's the plan. You take an exercise that would be a complete and total physical breakthrough if you could do 100 reps. Say an exercise you can currently do 10 times. Do five reps per minute for 20 minutes. (approximately 1 minute per set. Expand this time-frame if necessary.) When you can complete all twenty sets comfortably, do 18 sets of 6 reps, at about one per minute. Or you could just rest one minute in between sets. Keep this up, upping reps and dropping sets so that the total work just clears 100 reps. This plan is strange, because as you march through the different rep schemes, you get a cascade of different physical effects: strength, power, size, endurance, fat loss, etc., each emphasized by a different rep range (strength/power is 5-7 reps. Size is 8-12 reps. Muscular endurance is around 15 reps, etc.) It's gonna be wicked, and I think going for both will be fascinating. I'll alternate with pure yoga days. This should be fun.
Most importantly, I have a goal of performing 15 reps of FlowFit II in Fifteen minutes. Trust me, this is overall fitness at a VERY high level--flexibility, cardio, upper and lower body. Nice. But I'm also going for a 100-rep "Century" with the bruiser, using the Gama cast (a sort of over-shoulder figure 8) . Yep, I've tried before and failed. But the I.F. seems to give me a better recovery, so I'm trying again.
I'm using what's called a "Density Cycle." Here's the plan. You take an exercise that would be a complete and total physical breakthrough if you could do 100 reps. Say an exercise you can currently do 10 times. Do five reps per minute for 20 minutes. (approximately 1 minute per set. Expand this time-frame if necessary.) When you can complete all twenty sets comfortably, do 18 sets of 6 reps, at about one per minute. Or you could just rest one minute in between sets. Keep this up, upping reps and dropping sets so that the total work just clears 100 reps. This plan is strange, because as you march through the different rep schemes, you get a cascade of different physical effects: strength, power, size, endurance, fat loss, etc., each emphasized by a different rep range (strength/power is 5-7 reps. Size is 8-12 reps. Muscular endurance is around 15 reps, etc.) It's gonna be wicked, and I think going for both will be fascinating. I'll alternate with pure yoga days. This should be fun.