SubscribeNow that the main running season is over, it is time to take cross training seriously again. When I say cross training, I mean cross training with weights. Most of us run or bike for cross training. Now, is the time for strength training. I like to lift weights but I have to sacrifice something to get out and do it.
Training is a personal thing with one rule. That rule is to get out and do it. I am in off season training mode right now. My training for the week and reason for the training are listed below. I am not advocating my work out plan. I am pointing out a plan and a reason for the plan.
Monday – Weight training at the Coast guard base. My reason for using this gym is because I am out of coffee at home and they have good breakfast at the base chow hall for about $2.00. All of today’s training will be done with light weights.
- Squats – 3 sets of 10-20 reps
- Calf raises – 3 sets of 10-20 reps
- Leg extensions – 3 sets of 10-20 reps
- Leg lifts – 3 sets of 10-20 reps
- Bench press – 3 sets of 10-20 reps
- Shoulder press – 3 sets of 10-20 reps
- Swim ½ to 1 mile after work then sit in the hot tub for a little while.
Tuesday– 4 mile lunch time run, if I feel good. Yoga after work because I need to work on flexibility and core strength. The Yoga place is right next door to my work and the schedule is convenient.
Wednesday – Weight training at the Coast guard base. My reason for using this gym is because they have good breakfast at the base chow hall for about $2.00 and Wednesday is the day they have waffles. I like to bring my own syrup. All of today’s training will be done with light weights.
- Squats – 3 sets of 10-20 reps
- Calf raises – 3 sets of 10-20 reps
- Leg extensions – 3 sets of 10-20 reps
- Leg lifts – 3 sets of 10-20 reps
- Bench press – 3 sets of 10-20 reps
- Shoulder press – 3 sets of 10-20 reps
- Swim ½ to 1 mile after work then sit in the hot tub for a little while.
Thursday – 4 mile lunch time run, if I feel good. Yoga after work because I need to work on flexibility and core strength. The Yoga place is right next door to my work and the schedule is convenient.
Friday – Swim ½ to 1 mile after work then sit in the hot tub for a little while.
Saturday – Bike ride, if the weather is nice.
Sunday – off
This is my plan for the week. It is a plan that works around my schedule and breakfast desires. My primary goal is to build leg strength and maintain fitness. I will do a couple of early half marathons that I must maintain my fitness for but I really working on triathlon training for next year. I am far down the list on the Vineman Half Ironman but they also have an Alcatraz Triathlon that month so I need to be ready for a July triathlon. I will be training like this until the holiday season ends in mid-January when I come up with a more regimented plan.
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