I Got Blisters On My Fingers

Back from vacation, and ready to resume training.

Of course, since my last post the current season of American Ninja Warrior has ended. Now that it's all over, I feel more like I could start up a podcast about my training. Might be a good time to capitalize on the interest in ANW. We'll see if I can overcome my technical obstacles -- which really aren't that significant, since I've already run one podcast for a few years.

But today's about training. I suspect that I might continue my training in 4- to 6-week increments, changing my training entirely each period. For one, I keep changing my mind on how best to train for the obstacles without actual replicas of the course in my backyard. Not that such an approach has helped anyone else win, but that's another matter.

I also think that I need to change things up every so often to keep my body from adapting and plateauing. For example, I doubt that I can make any more gains by just cranking out pullups until my arms fall out of their sockets. I've been doing pullups for years without much variation, and I've topped out at about 18 reps. So a little change-up might spur me on to the next level.

Also, I know have a brand-new training implement, my 10-foot climbing rope, and I'm eager to build a workout around this new toy. It's the closest thing I have to a course-specific training device, so it's time to get acquainted.

I've been reading about periodization, the method for promoting strength gains by varying the sets, reps, and weights over individual workouts, weeks, and months. I've found a great article at ampedtraining.com about "undulating periodization," where you vary sets and reps from workout to workout. I'll link the article on the sidebar, but basically the approach I'll be trying will run for four weeks.

I'll also update the calendar, but the workout will involve two days of working out, first upper- then lower-body, followed by one day of running/rest, for four weeks. The first pair of workouts will be highest reps and lowest intensity, typically 4 sets of 12 for a couple of critical exercises. The next three pairs of workouts -- that takes me through twelve days -- increases the intensity and number of sets while reducing the reps per set.

I started this workout yesterday, Sunday 9/4/11, with the first upper-body workout. Today I did the first lower-body workout. How's it going?

Sunday's workout was all about the rope. Well, it was only one rope exercise, based on a video I found on YouTube. I'll see if I can link it, but you can just search for "rope climbing exercises" and look for the clip with the bald German. The exercise I did was what I call "Prone Climb to Standing." Like the name says, you start flat on your back and pull yourself up the rope to standing, then lower yourself back to the floor.

I planned 4 sets of 12 up-and-down. Midway through the second set I'd ripped a nice chunk of skin off of one finger, and had blisters on most of the others. I applied medical tape and threw on some weight gloves, but they didn't do much. Think next time I'll dig up my old football receiver gloves. Anyway, for the third set I just climbed up and sat myself back down, and by the fourth set I quit after just four reps. I wasn't sore the next day, but forty reps of picking myself up exhausted me plenty.

The other exercise was Spiderman pushups, where you bring alternating knees to elbows with each lowering. Four sets of twelve was challenging, but really too easy with just bodyweight. Think next time I'll put my feet up the wall, like I used to do pushups, but keep doing the Spiderman move. Anything I can do to add unilateral, asymmetrical moves seems better prep for ANW. That another reason to get into rope work rather than plain ol' pullups.

I just did three exercises, the last being 60 seconds of plank with my feet up the wall. I'm hoping that the other exercises are doing enough core work that I need only do one more exercise.

Today was lower body. Not sure how that'll affect running tomorrow, but I learn best by making mistakes. I started with 4x12 of box jumps, onto my 18" bench, with a 20 lb. vest on. They were pretty easy, which has me thinking again about splurging for a nice, proper 30" plyometric box. Followed that up with lunges, again with the vest on. The first two sets -- 12 lunges per leg -- went fine, but soon as I started the third set my leg twinged from soreness. Had to move a little slower, but I was surprised that something as innocuous as lunges could be so tough. Might add some dumbbells next time.

Finished up with 50 bicycle crunches. That's 50 per side alternating, if there's any ambiguity about this exercise. Read someplace on line that it's one of the best ab exercises out there.

So at the very least, I'll get stronger on the rope and enjoy a break from conventional bodyweight exercises. And after laying off running for a couple of weeks my achilles tendons are feeling much better all the time, so I'm resuming running. Might even do the Cow Harbor 10K, just for fun.