The Workout They Missed Tonight

The Warrior Trains Alone

My wife is doing a swim workout and my other typical warrior partner is doing some indoor rock climbing this evening. I was psyched to tear it up, so tonight the warrior trained alone–and, I decided to be particularly cruel to myself.

I started with the following circuit:

1. Backpack Kettlebell Overhead Walking Lunges–walking lunges wearing my backpack and holding the kettlebells extended over my head. This is a very challenging exercise. Watch your shoulders and only do as many reps as you can with good, strong form.

2. Web Hamstring Curls

3. Backpack Kettlebell Step-ups with Alternate Presses–I’ve mentioned this one before, but have added the backpack to challenge myself. One thing it brought out was the strength imbalance in my legs–my left leg is definitely weaker than my right. That is something I will address in my future workouts.

4. Decline Dumbbell Prunches–for the abs of a warrior.

I went through this five times–pushing hard to max reps for each. Minimum rest intervals (just moving to the next exercise) because I had no one to wait for–YAWP!

I followed with an homage to the Spartans:

100 Pull-ups–by far the toughest part of the 300. I started with sets of 12, 10…and finished with two sets of three.

100 Atomic Push-ups–I really concentrated on curling my hips under slightly by contracting my abs instead of letting myself cheat by swinging my knees up into the tuck. It made for a much better core/stability challenge and will make me stronger.

100 Log Bench Rows–I could definitely feel the fatigue in my back and arms courtesy of the earlier 100 pull-ups.

The 300 would be honored by my effort.

Think that was it? NO! The warrior did another three exercise, three set circuit to finish off the evening:

1. Backpack Sandbag Walking Lunges with a Side Lateral Raise–I know, I know–”come up with something other than walking lunges, Kip!” But, they are such a great leg/core exercise. They make you WORK! Obviously, I was wearing a backpack and I had a sandbag in each hand. On the up-push of the lunge I would raise the sandbags out at my sides up to shoulder height and lower them as I stepped into the next lunge. Good thing there weren’t any female Great Blue Herons around–I’m sure I looked like I was doing some kind of avian mating dance.

2. Webbing Ab Tuck/Twists–a great rotational core exercise. After all the push-ups earlier, my arms and shoulders were a-shakin’!

3. Leg Lifts on the Decline Bench

Again, I moved quickly from exercise to exercise and felt great about the completed workout. I know I pushed myself. I’m sure I’ll know it even more when I get up early for tomorrow’s cycling workout.

Tuesday’s Morning Workout

A few days ago I did a great morning workout. After my 45-minute run I did the following strength and conditioning circuit:

1. Backpack Kettlebell Walking Lunges

2. Backpack Atomic Push-ups

3. Kettlebell Press Walking Lunges–walking lunges carrying the kettlebells at my shoulders and pressing as I come up from each lunge. A killer movement for your legs, core and shoulders. One of my new “favorites.”

4. Decline Log Chest Press

5. Peek-A-Boo Step-ups–step and press one of the tires.

6. Decline Thor Twists–work that core with a sledgehammer twist/crunch.

7. Webbing Ab Tuck/Twist–push-up position with your feet in the webbing straps. Bring right knee to the outside of the left elbow, back to plank and then the left knee to the outside of the right elbow.

8. Log Bench Row

9. Backpack Pull-ups

10. Dumbbell Side Lateral Raise Switch on the Balance Board–while in an athletic stance on the balance board, do a side lateral raise on one side and at the bottom of the movement switch the dumbbell to the other hand and repeat the movement on that side. The constant switching of the weight and the distance of the weight from your body makes the balance challenging. Start with light weight.

11. Tire Whack–always a good one with which to finish.

After going through the full circuit twice, I picked a few exercises to go through for a bonus round. In this case I did another set of:

1. Backpack Kettlebell Walking Lunges

2. Backpack Atomic Push-ups

3. Kettlebell Press Walking Lunges

4. Webbing Ab Tuck/Twists

5. Log Bench Rows

Just for kicks, I actually did three extra sets of backpack pull-ups. You can never get enough of this classic exercise!!!

Wake-up Workout

After a short warm-up run this morning I launched into a serious strength and conditioning workout that definitely worked my shoulders (especially) hard. I went through the following circuit three times:

1. Peek-A-Boo Walking Lunges: Walking lunges while pressing a tire over my head.

2. Kettlebell Side Lateral Raise Switch: Just a variation on a typical side raise–one rep on one side and then one rep on the other side until failure.

3. Backpack Pull-ups: Err…pull-ups with a backpack on.

4. Nuclear Push-ups: Push-ups with my feet in the webbing. Add one two-leg tuck and one set of mountain climbers (single leg tucks) after each push-up. Great chest AND core workout.

5. Webbing Hamstring Curls: Alternating one leg at a time.

6. Log Bench Rows: That old college rowing exercise with the warrior twist–using a log instead of a nice olympic bar with plates.

7. Kettlebell Alternating Step and Press: Possibly one of the hardest movements on your body and mind–a warrior workout favorite. Hold the kettlebells at your shoulders, step with one foot and at the top of the step press with the opposite arm. Step down and repeat with the opposite foot/arm. This is a total body movement that also forces you to focus and think to stay on track.

8. MORE Backpack Pull-ups

9. Backpack Atomic Push-ups: Push-ups with feet in the webbing and a two-leg tuck after each.

Just a great way to wake up my body, mind and start the day. Remember, if you are looking to start the day with a killer workout, I am available for personal training as well as small group personal training and customized boot camps for larger groups–just give me a shout at kipkayak@hotmail.com.

Kip? Kip?

I’ve been BUSY–doing my own training–getting ready for 2010.  I’ve got some big goals for racing/adventures and want to get a jump on being in the best shape. But, expect some updates on many things in the future–more workouts, more inspiration, more adventures, and more on that book (The Built-in Smile) I need to finish.

400 Workout: Because sometimes 300 just isn’t enough

This morning I fed the warrior:

60min run

100 Kettlebell Walking Lunges (each leg)

50 Pull-ups

100 Atomic Push-ups

50 Decline Slosh Pipe Crunches

100 Peek-A-Boo Presses

I completed the total reps for each exercise as quickly and continuously as possible before moving on to the next exercise. Excellent workout.

New Warrior Gear! AND, Workout Inspiration from the Gods

I spent a couple of hours late this afternoon absorbed in a project I’d been working on for some time–creating a PVC pipe and rope ladder. After some tweaking of both the spacing of the rungs and the setup to hang the ladder I was satisfied with my work–happy with what all that focused energy had created. Look for photos of the ladder in use soon.

In the meantime, I wanted to share a workout I did last week.  THOR’S ANVIL is in honor of the Germanic god of Thunder and his favorite weapon. In this particular workout we used sledgehammers for almost all of the exercises (with only a couple of exceptions).

1. Thor’s Walking Lunges: Walking lunges while holding the sledgehammer with a wide grip and rotating (almost like hammering) while stepping. If you hold it left-handed for one set, change the grip and the rotation on the next. A great exercise for your legs, your rotational core control and your balance. Plus, it just looks powerful.

2. Tire Whack: one of my old favorites.

3. Sledgehammer Balance Squats. I’ve created a balance board of sorts by nailing a piece of plywood to a six-inch diameter log. Stand with feet about shoulder width (or slightly more) apart. Hold the sledgehammer with the head up and as close to the bottom of the handle as possible. Hold the sledgehammer about a foot or so away from your body. Squat slowly and don’t let the sides of the balance board touch the ground.

4. Decline Sledgehammer Flies: work the chest on a decline board with a hammer in each hand.

5. Backpack Atomic Push-ups: Another favorite with the added challenge of a weighted backpack.

6. Tire Whack: Too much fun to not do again…

7. Thor’s Shoulders on Balance Board: You’ll be doing three exercises in succession–no rest. Take an athletic stance on the board. First, Punches: hold the sledgehammers six inches to a foot below the head and alternate punching out with each hand.  Then, side lateral raises. Finally, front raises.

8. Log Bench Rows: I’ve built a high bench and added some handles to a heavy log for this. A reworked version of an old college rowing favorite.

9. Decline Sledgehammer Crunches: Just like it sounds. Do a set on one side, then the other–emphasize the slight torso rotation.

10. Sledgehammer Sled Drag Bear Crawl: So, I built a sled that my training partner could sit on while I dragged it. This time, I was on all fours with a sledge hammer in each hand.

11. Tire Whack: what better way to finish up the workout.

Now, get to work and tell Odin that I sent you.

Quote of the Week

The ordinary person takes everything as a blessing or a curse. A warrior takes everything as a challenge.

–Carlos Castenada

Go out and challenge yourself in some way today.

Unconventional Personal Training

If you’ve visited here often, you might have discovered that I have a passion for creating unique exercise movements using less-than-conventional pieces of equipment–logs, tires, sledgehammers, sandbags and more. Of course, some of my ideas are originals, some are modifications of what others have done before me, and some are blatantly borrowed. But, all are “designed” to attack fitness conditioning from a number of angles:

1. Sport Specificity: first and foremost I like to tailor movements and workout sessions to the activity for which I or my clients are training–be it a 100-mile run, first triathlon, or a ballroom dance competition.

2. Functionality: while sport-specific movements address conditioning the body for functionality within a very specific framework, I also like to use movements that prepare the body for real life movements–expected and unexpected. It’s rare that we lift a box that is perfectly balanced or walk down a sidewalk that is completely smooth and flat. What would happen if you had to help someone push a car out of the road? Well, I like to think that “the warrior” needs to be prepared for a variety of situations in real life. That’s why we lift oddly shaped and weighted objects and do work that challenges our balance and strength.

3. Attitude: I like exercises that inherently force people to work harder and draw an intense attitude from inside. You just can’t hit a tire with a sledgehammer and not feel some primal need to amp up the intensity.

With those points in mind, I wanted to let people know that I am available for one-on-one and small group personal training as well as for larger group boot camp style settings. While I prefer to work with clients at my home “gym,” I can also come to you and/or have a few parks I can work in as well.

Your first training session is FREE. We’ll spend 30 minutes discussing some of your goals and another 30 going through a workout. Sessions after that are $40 per hour or buy five sessions for $180. Prices vary for small groups or boot camp workouts based on the location and number of individuals.

So, if you are ready to change the way you workout, contact me at kipkayak@hotmail.com or 727-422-1956.

St Pete Times Article–Adventure Racing

Be sure to check out the St. Petersburg Times’ article (via Terry Tomalin) at:

http://www.tampabay.com/sports/outdoors/an-unusual-trip-though-the-woods/1033340

And, be sure to keep your eyes here for more adventure racing and warrior workouts. There’s some serious training to come…

Train hard,

Kip

Flat Water and the Laird 12′ 1″ SUP

Well, my master plan to hit the beach after work and test the Laird 12′ 1″ stand-up paddleboard in some waves was washed out by torrential rains and lightning. I probably could have squeeked out for a few minutes, but there really wasn’t any surf to speak of by the time I got to Pass-A-Grille.

So, I ended up getting out on the board bright and early this morning and tooling around the flat water of Riviera Bay. The longer board definitely moved better in the flat water–tracking well and accelerating with each stroke.  I did have some trouble catching weeds on the fin as last night’s rain stirred up a bunch of sea grass. But, overall it was a better flat water paddling experience than the Ali’i I.

That said, I’m still undecided. For a kayak racer, used to going 7-8mph, even the bigger board just seemed slow. Sure, it was a good core workout–but, I get that in the racing kayak or surf ski as well. So now, I’m wondering if I’m really more interested in a SUP for flat water or surfing–and, in my mind, at this moment, I seem to be interested in the surfing.

But, I’d still like to give the 12′ 1″ board a chance in some waves–especially since I now have the Ali’i I to compare. I also had a friend mention the Laird 11′ 6″ board and that it surfs well, but tracks better on flat water than the Ali’i. So, I may still be a few steps away from a SUP decision.

With those thoughts in my head, it’s time to head into the garage (and the maelstrom that tonight’s thunderstorm is stirring up) and get in tonight’s warrior workout.