I try to change up my workouts intermittently. I have been focusing less on strength and more on my conditioning. This means higher rep circuit-like training. I have seen some pretty good success with it! My resting heart rate has dropped about 8 bpm (and my hrv has improved similarly) since starting this training block about a month ago. I also have been trying to find ways to incorporate a variety of fitness parameters into my workouts.
For the next month, I will be breaking my workouts into a strength component (20 mins), followed by an SARQ component (5-10 min), and then an endurance component (10 min). I’ll break down the specifics of each.
- The strength component for me can include anything weight-bearing. I will likely keep my reps between 6 and 20 for any exercises I do. Depending on the day and how I am feeling, I might do heavier compound movements (squat, deadlift, bench), or I may do lighter, high-rep isolation work (leg press, leg extensions, lat pulldown, etc.)
- The SARQ component is a new addition to my training program. I have done SARQ exercise with good results every time I decide to do it, but I have been very inconsistent. SARQ stands for Speed, Agility, Reactivity, and Quickness. For me this looks like agility ladder or cone drills, boxing on a heavy bag, using a reaction ball, or even playing some basketball. These types of movements encourage your body to maintain and build your ability to move multi-laterally quickly. And I think they are the most fun!
- The endurance component consists of any cardio movement (treadmill, elliptical, etc.) done at my Maffetone (180 – age) HR for at least ten minutes. This type of training will ensure that you keep your endurance up.
So, today I did a workout consisting of these movements. I didn’t aim for any specific reps, just gently challenged myself.
- Squats. I used 225 lbs and did 6 reps, 5 reps, and then 3 reps. It has been a while since I have squatted so I expected it to be a little more challenging.
- Bench. I used 185 lbs for a set of 8, and then a pause-rep set of 4.
- Heavy Bag. Didn’t take any specific measurements, but I would estimate I did about 3 rounds for a total time of around 5 minutes.
- Incline Walking. After all of that intense work, you can guess that my heart rate was high. So today, walking at a 3.0 incline at a speed of about 2.0-3.0 mph kept me slightly below my target heart rate. I walked for 10 minutes.
Well, that was my workout today. Hopefully you found something interesting that you might be able to use! Until next time…