Like I stated in my earlier post I am going to be following a specific training program. I would log it here but mixed with normal content that might make it multiple posts a day. I might give it a shot and see how it goes. I can put the log posts before the main content?
Don’t you love typing outloud posts?
Here is the program. It may seem like a lot but there are a few reasons for that. Before you shout “overtraining” at me or think I am nuts, let me explain.
Point 1: Recovery takes more effort
You can’t just decide to jump back in where you left off. Also when doing more mobility and flex work you can get in more frequency.
Point 2: The dancing isn’t that physically draining and is broken up
I am not hitting at 2 hour sessions here. They are specific focus sessions of movements and then some minimal freestyle work afterward. Mostly the hardest part is going to be on my leg and it is how I treat myself before and afterwards that will help make that less of an issue.
Point 3: 2 Hours a day
I gained two hours a day recently and I plan on filling as much as I can of it with training and bettering my body/technique.
Foam Roll-”Full Body”
This is going to take roughly 20-30mins. This will downgrade to more specific parts/less time as I progress. As of right now I am pretty jacked up all over so it is best to focus on a near full body release program.
After Foam Session
1×20/30 secs of each movement-Repeats 2 more times for 3 times total.
Sitting Neck Flexion
Parallel Arm Shoulder
Reaching Upper Back Stretch
Sitting Bent-over Back Stretch
Kneeling Back-arch Stretch
Standing Toe-up Calf Stretch
Lying Leg Cross-over Stretch
Lying Leg Tuck Hip Stretch
Workouts-Dance 5x a week
Each dance day will focus on specific movement/style set
Day 1-Gliding/Spins/Rolls
Day 2-Isolations/Kicks
Day 3-Jumps/Leaps
Day 4-Waves/Poppin/Ticking
Day 5-Toprock/Sixstep/variations
Workout-Lift/Split x4
Only focusing on two big movements a session and then following it by sled/medicine ball work. Breaking back in a little so going to start at a bit higher rep range, see how it goes, and shift downward depending on how I recover.
I dub this “Reactivation Training: Phase 1″
Warmups-Will be a collection of various dynamic movements pre and in between movements (fillers).
High Knee Grabs
Leg Cradles
Arm Claps
Golfer Pick-Ups
Wall Slides
X-band Walks
Bent Over Rotations
Plank Variations
*Note a lot of the above movements you can find I believe on Tony Gentilcores Youtube Station. Tony and Eric are a great resource for warm up movements/video. Also a great source in general for training vids is The Fitcast video collection put together by Tony, Brian, and Kevin.
Day 1
1-Leg RDL’s 3x10x2
Pull throughs 3×10
Sled Pulls 3 rounds of 6 laps
Day 2
DB Push Ups 3×10
Inclined DB Press 3×10
Medicine Ball Slams 20×3
Day 4
Seated Rows 3×10
Lat Pull downs 3×10
Sled Pulls 3 round of 6 laps
Day 5
Goblet Squats 3×10
Standing Shoulder Press 3×10
Medicine Ball Slams 20×3
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Song of the Post: I seriously can’t get this song off of my brain. If you think you would like The Roots mixed with classic doo wop style, but with sick lyrical point, then check out this song. I highly recommend the whole album Madcon-So the Dark Con of Man. There is a little bit of everything on there from doo wop, spanish, and straight hip hop.
Related posts:
Very cool program Leigh.
If you need anyone to (torture you) help you stretch, I think I know someone.
Good luck!
You are going to make sure to update this right Leigh
Ooohhh, it would be cool to see some video of you doing these exercises/warm ups. Yeah, I know we can go find most of them on youtube and all – but we’d rather see you doing the demonstrations!
What size medicine ball do you use and what size do you recommend for those who’ve never used one?
Looks like a great plan! I love the typing outloud – so yes, the posting your training log before the main content sounds good.
Awesome song!
FUN!
BTW, where’d you find that picture of me on the treadmill? I thought I burned that one!!!
LOL
Katie-Whatever, you are a bringing of pain. I am not letting you get near me, I don’t care how good for me it is.
Crystal-Thanks
James-har har har, you are a funny funny man.
Liza-Ah god I know, glad you liked it.
Sarah-Indeed!
Missy-Pfft that elephant is way cuter than you and has more hips
Alright so I decided what I am going to do is a weekly update post for that only. Since I wont usually do a post on Saturday and Sunday, these can be the time for personal posts and training updates.
Just recently learned you’re a dancer. My mom takes dance lessons (samba, tango, swing, ballroom, etc) and I went with her once. She talked me into taking a 5 minute swing-crash course. Needless to say, it was damn amusing.
You make it look so easy and effortless, so my hat is off to you. Maybe I’ll make a video of me dancing so people can get a good laugh. ; )
Great post,
But get the version of the song by Timebox (the version this sample is taken from)! It is FAR superior! (in my humble opinion).
I think it was by Frankie Vallie and the Four Seasons originally, but I haven’t heard that one.
The Moobster.
[...] Here is a refresh of the program. [...]