Wednesday, December 26, 2012

Winter Fitness Chart

I think I finally, really have this five workouts per week thing down:

SUN MON TUE WED THU FRI SAT
SLEEP
 
SLEEP
 
SLEEP
 
SLEEP
 
SLEEP
 
SLEEP
 
SLEEP
 
HOBBY
Systems
HOBBY
Home
WORK
 
HOBBY
Home
WORK
 
HOBBY
Home
PLAY^
strength
PLAY^
 
PLAY
 
WORK
 
PLAY
 
WORK
 
PLAY
 
PASTIME
 
PLAY
Leag/Ref
PLAY
Fury
PASTIME
 
PLAY^
volume
PLAY^
Scrimmage
PASTIME
 
PASTIME
 
PASTIME
 
PASTIME
 
PASTIME
 
PLAY
 
PASTIME
 
HOBBY
 
HOBBY
 
SLEEP
 
SLEEP
 
SLEEP
 
SLEEP
 
SLEEP
 
SLEEP
 
SLEEP
 

I maybe also have this high-low down? Orange on this chart are high-intensity key practices and blue are low-intensity recovery practices.

Key practices
I work as hard as I can for my three skate practices: Sunday is catch as catch can depending on what I get for league practice but at the very least is a long workout every other week when I have refs, Monday OMG LOL SEND HELP, Ska and Kwow work us HARD, but seriously I love it so much, Ska has us starting practice with hour-long hitting pacelines and alternately Kwow with twenty-plus minutes of sprinting and skills, and Thursday is scrimmage, which is, you know, scrimmage.

Recovery practices
Wednesday is supposed to be a low intensity volume day, two seven-mile bike rides and an hour training clients in between. I try to just bike at a comfortable pace, I'd guess that I'm doing six-minute miles. I have to think to go slower or faster than that, and really the point is to deliver myself unstressed and mentally ready to give my attention to my clients. Saturday has been low intensity movement work, which I'm teaching to the sweetie man in preparation for strength work. Movement is mainly what I teach and is great for everybody to return to now and again, I think my balance and agility are up a notch this season just from teaching this.

I think this is good for now? I'm itching a little bit to do higher-intensity work like striking or climbing; but I'm skating now, so it is what it is. I just read again about how athletes are so bad at actually lowering their intensity for their recovery workouts, so I'm trying to be good.

You know what would be even better than recovery workout followed by key workout followed by rest though, key workout followed by recovery workout followed by rest. Though that would require life changes that haven't come down the pike yet, so hold that thought—

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