I encourage all my clients to keep a journal...training journal, food journal, journal journal... I do so myself, of course. Mostly to reflect on my past training/eating/life experiences and to inspire future training/eating/life plans. There are some things I have my clients reveal to me in their journal(s), but many things I do not want to see... and tell them so when I task them. This allows them to be as revealing as the wish because no one is going to see it but them.
Journals are scary, at least for me. Sometimes I cringe before, during, or after I read something I wrote last week, month, year, or five-plus years ago. But it's a reflection of who I was and who I continue to become.
I was reviewing my training from 2004 and comparing to the follow years. My, how things change. Here are some highlights for you. "crunches" "kickbacks" and "calf raises" oh my...ahhahaha, good times. Enjoy!
18 Oct. 2004 (stuck in the Body for Life days) :p
Squat
repsxweight
12x bar
10x10s
8x 15s
6x25s
12x15s
leg extension
6x60
6x35
St. leg deadlift
12xbar
10x20s
8x20s
6x25s
12x10s
leg curl
12x50
Standing calve
12x15
12x15
12x15
crunches
3x12xbw
20 Oct. 2004
flat db press
repsxweight
12x15
10x15
8x20
6x25
12x20
pecdec
12x30s
pulldn (reps):
12/10/8/6/6/12
overhead press (reps only)
12/10/8/6/12
preacher curl (reps)
12/10/8/6/12
conc. curl (reps)
12
kickback (reps)
12
lat. raise (reps)
12/10/8/6/12
rev. flye (reps)
12
3 Nov. 2004
lunge
repsxweight
12x10s
10x15s
8x20s
6x25s
12x15s
deadlift
12xbar
10x10s
8x20s
6x30s
12x20s
leg press
12xsled
10x45s
8x70s
6x90s
12x70s
leg ext.
12x30
6x10 rt.
10x10 left
stand. calve
3x12x15
lat raise
12x5s
12x5s
12x7.5s
rev. flye
12x2.5s
12x5s
12x2.5s
4 Nov. 2004
flat db press
repsxweight
12x15s
10x20s
8x25s
6x30s
12x25s
push up
12xbw
db rows
12x15s
10x20s
8x25s
6x30s
12x25s
db bent row
12x25s
st. bar pushdn.
12x30
10x35
8x40
6x42.5
12x30
kickback
12x5s
ez bar curl
12x2.5s
10x5s
8x10s
5x12.5s
12x7.5s
hammer curl
12x12.5s
18 Oct. 2005 (Enter the Kettlebell...and I don't mean the book or dvd)
Super joints
1 pull up
Snatch ladder with 12 kg kb:
5/10/15
4/8/12
3/6/9
2/4/6
1/2/3
25 Dec. 2005 (oooh, a Christmas workout)
1000m row x 5 min.
With 2 12kg KBs:
Bear crawl 25 ft.
Walking lunge 5 R/L
Bear crawl to push up 20 ft.
Clean/squat/press 5/5/5 R/L
Walking lunge 5 R/L
1 leg 1 KB st. leg deadlift 5 R/L
Snatch 5 R/L
Dead start snatch 5 R/L
Bear crawl to clean 5
100 swings
5/4/3/2/1 get up sit up (8kg)
1 Nov. 2006
Naked Warrior: (aka my "nail in the coffin" workshop)
JM
10 min. pull-up ladder:
up to 3 reps.
Maxwell WO:
3 pistols R/L
3 OAPU (asst.) R/L
3 pull-ups
5 minutes w/o break
misc. BW drills
12 Nov. 2006: Sunday
JM
ROP Variety Day: GTG
5x3-12kg pistols R/L
5x1-12kg pull-up
5x1-24kg clean
5x3-16kg MP R/L
2 Feb 2007:
SS:
3x5-16kg see-saw press
5x5-BW (dead-hang) Pull Ups
SS:
3x8/8-(20)16kg Kickstand Lunges
3x5-BW Hanging Knee Raises
3x5-16kg Double Cleans
Feb 2007:
SS:
5x5/5-16kg C&P
5x5-BW pull-ups
SS:
3x8/8-(2)20kg Kickstand Lunges
Dragon Flag practice
3x5/5-16kg dbl. cleans
24 Oct 2008
DL:
1x177lb 2min rest
1x189lb 2' rest
1x199lb 2' rest
2x209lb 2'rests
19 Jan 2009
5x10-24kg swing
5x3-leg raise
then GTG both drills
4 Aug 2009
VO2 Boost set #6: 16kg
5x15/15-45s rest
5x30/30-2min rest
*did7/7/7/7 last 2 30s sets
prevent L ring & pinkie callus tears
3mi run
A basic joint mobility warm-up: A heel-to-jaw warm-up to identify your weak links. The purpose of joint mobility is to prepare your joints and enhance your proprioceptive map just prior to loading your body (and joints). The focus is on making space in every joint to create strength & mobility without threat. Very clear cues allow you to focus on the specific target to uncover & correct movement pattern deficiencies that may be causing pain & strength plateaus.
Kettlebell Technique, basics & their variations:
2-Hand Swing-Why focus on the deadlift (NOT the squat) can instantly improve your swing
Clean-How knowing where & when to pull & punch through the bell handle can keep the bell from beating & bruising you
Military Press- Using the in-line kneeling lunge & contra-lateral presses to connect the upper & lower body for a stronger, more stable press
Clean Variations- fun with the bottoms-up clean & ball-catch clean
Press Variations- using the clean as a base for bottoms-up pressing & ball-catch pressing
Snatch- Why the clean translates to having a solid snatch
Get-up- Lunge AND Overhead styles for learning the valuable skill of moving from the ground to standing. Plus THE shoulder drill to understand its position for shoulder mobility & stability throughout the get-up & beyond
Front Squat- Why hip & knee bone rhythms are the secret to a smooth, strong front squat
Overhead Squat- How to corkscrew under the bell to improve depth & lower body mobility
Kickstand Lunge- A unique drill for heavy & safe one-leg kettlebell work
Windmill- Practicing a simple progression to better understand windmill mechanics
2-Hands Anyhow- To get more variety from the Windmill & coordinate the body better
Bear Crawl- An unexpected ab drill & how to do it without tipping the kettlebells & falling or hurting your wrists
Renegade Row- A fun & challenging ab drill that you don't have to lie down for!
One-legged Deadlift- Why this drill is better than any other stability drill to enhance proprioception & balance
Putting it all Together: Combining the Windmill & Get-up for the ultimate Kettlebell Warm-up
Workout #1-Linking drills together for a fun workout that you don't have to keep checking the clock to make sure you're getting in enough work!
Workout #2- Using double bell work to combine the Bear Crawl, Renegade Row, & Kickstand Lunge
Abbreviated Joint Mobility Cool-Down: A quick cool-down, including the often neglected but ever important eye mobility, to do after any workout or even throughout the day to re-energize yourself!
What do all these drills mean to you? They are a complete collection of strengthening, mobilizing, and flexibility exercises that will make you more resilient and energized. You can & should do these drills for the rest of your life to avoid age-related injuries & maladies such as arthritis, falls, bone loss, mental sluggishness, and dependency on others. Click on box, choose option, then click BUY NOW
Comprehensive Kettlebell & Pregnancy Guide The first of its kind!!!
This reference guide and workbook is for women who are committed to sustaining optimal health, well-being, strength and stamina during their pregnancy. This program will guide you from the beginning of your pregnancy until your baby arrives.
Progressive workouts lead you through your first and second trimester. Then, as you near the third trimester and finish your pregnancy, the workouts taper down accordingly.
I have trained several clients through and after their first, second, third and even fourth pregnancies. I have also experienced the changes and adaptations for myself.
This 143 page guide is a compilation of 102 workouts I have designed for these women as well as for myself. This means the detailed sessions outlined in this book are tried and safe for you and your baby from conception to delivery!
Because mobility and awareness of mobility changes are so important during pregnancy development, specifically selected joint mobility is preceded, incorporated into, and wraps-up each workout!
You'll also find:
A detailed list of Precautions
Extensive explanation of what to expect and
how to prepare for the changes unique to each trimester
Description of how to use the manual and how the workouts are presented
A Pre-Assessment Guide
Note segments on each page to journal your progress
Over 70 pictures with drill descriptions
And even a suggested reading list to guide you through other areas of your pregnancy
- Sara Cheatham, M.S.
- I am an Army Brat and dedicated Air Force wife. I've found kettlebells to be beneficial for preparing and maintianing deployable troops' needs, and have coached units of every service branch. I've also worked with those that keep the home fires burning...coaching women on the home front who have their hands full. Bells empower them to get & stay in shape right in their own homes. I've used kettlebells since 2004 and pressed the 16kg in my 9th month of pregnancy. After my delivery, Kettlebells got me back to pre-pregnancy shape and strength in less than 5 months. In the Great Falls/Malmstrom area? Contact me at saracheatham@hotmail.com for training.
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1 comments:
Journaling IS a little scary, but I'm getting there . . . week 2 is going better than week one! Thanks, Sara!
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