-
Workout plan
Just wanted to run my new plan by the personal trainers/coaches/more knowledgeable people here.
I go to yoga 2x week (Monday and Wednesday nights). It's a challenging vinyasa style class, really good for me, and it's helped me build a lot of strength and flexibility.
I also plan to start running again. I plan to restart the C25K next week. For those who don't know, it's a 9 week program that gets you running 5k/30mins by the end. I've done it, before so I know what to do. Once I complete it, I'll just keep running to maintain my cardio, or maybe switch to cycling one day a week. That will be Monday, Wednesday, and Friday mornings before work.
Where should I fit pole in here? I could get up earlier and squeeze some pole time in on my run days (using the run as my warm up). But I'll be really sweaty and need some time to cool off. I could do pole workouts on Tuesdays and Thursdays since there's nothing scheduled, but then I'll be doing some form of exercise every single day. I don't want to over train. I don't have any planned exercise on the weekends since my weekend plans vary – M-F is when I have the most control over my schedule, so that's what I'm focused on.
Any thoughts? Thanks!
-
9 Replies
-
One of the biggest issues with over-training is working the same muscles groups over and over. Running, Yoga and Pole on a single day is basically what I do (although a slightly different make up of exercise) giving the days in between as full rest days. You can train the same muscles on the same day as long as the next day you rest. There is a system of working the same muscle group every day, but that is for a different type of goal. 🙂
What are you wanting to work on in your pole days? Are you focusing on a lot of strength work?
Doing your pole work out on the Tuesday and Thursday should be ok as long as you listen to your body and keep your weekends as rest days.
My suggestion would be to try both options – I like very heavy training days mixed with rest or very light, but that doesn't work for everyone. Your body may need more complete rest days like me, or you may find doing less exercise spread over more days works better.
Just an additional comment – with the C25K – look into free running. It will be a lot better on your joints, which in pole is actually very important.
(personal trainer/martial arts instructor/bootcamp instructor extroadinaire) 😛
-
By free running do you mean minimalist? If so, I plan to try it in Fivefingers this time. Or do you mean like parkour?
-
Yes that's it – running by landing on the ball of your foot, not the heel. It will kill your calves at first, but is completely worth it. I got into it because I used to do parkour, but it is a much better way of running. I use vibrams or just light 'inside runners' (outside though)
-
Also known as barefoot running too I guess, I just haven't taken the barefoot plunge 🙂
-
As for the other questions…
I generally want to work on skill practice on my pole days – tricks, inverts, floorwork and dancing, maybe a bit of pole specific flexibility. It's a lot, so I know I can't do everything every day. I'll pick and choose. I definitely want to keep the pole time focused on pole skills though, not doing just tons of squats, pushups, leg lifts, etc. while holding on and calling it a pole workout. I know those things are important and I intend to do them, but yoga covers a lot of the bodyweight exercise component, and I can do targeted conditioning separate from the pole practice time. Maybe even at a different time of the day.
My primary, big muscle groups seem to do fine with repeated use every day. I might have a bit of soreness in my quads or calves from a run or from yoga, but I can push through it and feel fine. The overtraining problem seems to come with my small muscles. For instance, I have chronic low back pain, so I have to be careful not to overdo it with core work or else I'm hurting. I also have issues with pain and weakness in my forearms when practicing split grip. I try to train those muscles, but I'm also using them quite a bit in yoga, for things like chaturanga and arm balances. That may be why I'm getting sore.
Maybe I will take a week or two and try it both ways, and see how I feel. I know rest days are important, but cramming a ton of exercise into one day seems foolish, too. We shall see. Thanks!
-
I used to run on the balls of my feet in karate. It was good for my calves, though sometimes I'd get a wicked case of plantar fascitis. Hoping to avoid that this time by going slow to start, instead of running every time someone else tells me to. https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
-
Awesome – and yes that is a lot that you want to cover, but with both the running and the kind of yoga you are doing, you could actually set up a pole workout that will take all of that into account. I know what you mean by not wanting to do just squats etc.
I am sure you have lots of strengthening exercises, but some that I use, which keep me feeling like I am still actually doing pole work are:
half flag oblique crunches
shoulder mount from sitting (on the ground) (I hate this) (I love it too though)
inverts from a climb
no leg pole climbs (same back down the pole)
pole sit climb with straight leg
monkey climbs (if your pole is high enough)
ninja jumps! 😀
I have problems with too much split grippage as well – from my bad wrists though, so I try to limit those moves.
You would be surprised – in my experience (both for myself and training others), cramming a lot of exercise into one day and then having a complete rest day (with lots of healthy sleep) will often give better results than less exercise over consecutive days.
As for your back issues, have you tried transverse abdominus rehab exercises?
-
I think you can probably add pole to Fridays for sure without overdoing it and if you get an extra workout in occasionally on the weekends or throughout the week you’ll be doing well. Be careful about training pole on your yoga days if you’re worried about overdoing it on your forearms and core. If you do try it just take it slow at first and see how you feel. You may just have to be careful about what muscle groups your using. ie. Avoid split grips if you did a lot of chatarungas at yoga.
-
… stupid phone.
Other than that you seem to have a good mix of strength, Cardio, and flexibility.(Canfitpro group fitness instructor and pole fitness owner/instructor)
Log in to reply.