The View from Sports Center

Where's Project Ski?

Some people wanted to know what happened to my updates on Project Ski. You can find them here (and in the future, go to the View, look of the right hand side of the page for Project Ski and click on the link).

When I write a new article, I'll include a link to the page. Check frequently as I update the page every couple of days.

DK

Speed Intervals Question

R

eader Eric asks, " I notice all of your workouts begin and end with a speed interval session.  Is there some training advantage to the second speed interval session at the end?"
Thanks- Eric

Great question. And, there are two parts to my answer. The first one is that I just like it. I like the feeling and especially on days where I've really stressed my muscles. The second one is that with my history of spine disease and injury, I need all the help I can get.

The disc has a poor blood supply even in healthy individuals. The outer third of the annulus has blood vessels but as you move toward the center of the disc, you have less and less direct blood supply. So, the nutrient exchange comes from the subchondral bone from a very fine capillary network woven into it. As you apply and relieve pressure - cycling, walking, elliptical etc. - the bone oozes nutrients and absorbs metabolic waste into and out of the disc through this network (Rajasekaran, S., J. N. Babu, et al. (2004)). Both the outer rim of the annulus and the inner aspect of the disc respond to movement and as your blood pressure and heart rate climb, blood is pumped into those areas.

This dynamic relationship between nutrient exchange and movement is one reason why sitting so much during the day is so detrimental to your spine. One of my teachers liked to say that,"sitting does to the spine what placing a plastic bag over your head does for your breathing."

So, I basically think of speed intervals as "nourishing" my spine and letting it "breathe".

DK

Project Ski: Session for 2/10/09

H

ave you ever paid attention to how you work? I mean the process of how you get something done; the way you naturally go about it? Some people really like structure. Start at the same time; end at the same time; use a checklist. For years, I thought that was me. If you ask Elle, she'll probably tell you that I want to know what's going on; what's the plan. And, that's true but it's not something I like (and I can tell you about that some other time - the source of that is sort of interesting). I prefer variety, flow, an easy going, follow my mind type of thing. My mind knows nothing of time and place when ideas come, thoughts, connections. It just happens. And, often it happens when I'm asleep (which is why some days I'm worn out - I've been working all night). I may spend days thinking about a particular subject and not write one word then, while I'm walking with Spencer or Cirque, listening to music, I might hear something in a song - it could be lyrics or just the texture of the music - and the thing I've been thinking about or wrestling with comes into focus like the lenses an eye doctor uses in an eye exam. Click, click - I can see! It just all clicks into view and if I don't write it down or speak it into a recorder, I lose it. Gone. That drives me nuts.

To change your body, to change your physical abilities, you have to have some type of structure though. You can't be a completely free spirit and follow a path of insight and inspiration training two days one week then skip three weeks and then come back and train five days in a row and expect improvements. Your body is too smart. Or, perhaps, too lazy. Sometimes it's hard to distinguish. It seeks the easiest path and resists change until it must change.

Yet, here's the paradox of the body. If you train consistently without inserting inconsistency in the actual design of the regimen, you won't improve much either. So in other words, doing the same things, the same drills, week after week, doesn't help you much even if you increase the loads or speeds. You need variety within your structure.

A new routine (routine = structure) today with some familiar drills (but a new one and a new sequence = variety). The focus was core endurance (focus = structure). Here's what I did:

• 15 minutes speed intervals.
• Found rounds of:
  • 20 push ups
  • 15 sky highs
  • 15 suitcase crunches
  • 15 sky high catches
  • 10 minutes speed intervals
• 15 minutes speed intervals

The whole session took 86 minutes and 26 seconds.

The sky high catch is a sky high (lying on your back, knees bent, holding a medicine ball, press the ball to the sky and curl up only until your shoulder blades come up off the floor, hold for a second, and return to the starting position) but once you reach the up position, you throw the ball up, catch it while still in the curled up position and then lower to the floor. The catch of the ball gives your abdominal muscles a small eccentric load. Eccentric loads are not what the word sounds like - bizarre: conspicuously or grossly unconventional or unusual. An eccentric load is one that causes your muscle to contract very quickly to decelerate motion. So, landing from a jump is a good example of eccentric loads. Learning how to manage this type of loading is important because this is where injuries most often occur: during the eccentric phase of movement.

Tomorrow, the 11th, is a rest day. 

DK

P.S. - For those Sports Center Hall of Fame members, mark your calendar for 2/26/09 to attend the Annual Hall of Fame Party. It's a lot of fun; meet some new people; connect with some you haven't seen in a while; meet our team. And, Elle and I will be there if you want to chat with us as well!

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Do you have a copy of my new book, "The Little Book of Sparks"? Here's what one reader had to say about it. "This was great reading. "The Little Book of Sparks" inspired me to live a healthier lifestyle. Each chapter in the book motivates me to do something daily to keep my mind and body healthy and active. This is a book that's entertaining, and filled with simple suggestions that when applied to our daily routines make a positive difference in our health and happiness - David."

You can read a sample and order it here.

Project Ski: Session for 2/8/09 and 2/9/09

I

took Friday (2/6/09) and Saturday (2/7/09) off. On Saturday, Elle and I attended a memorial service in Victoria, Tx. It's about a five to six hour round trip in a car plus plenty of sitting and standing around. But, I and my spine did fine and while a memorial service is never something you look forward to or want to do, I'm glad I was able to do it.

So, Sunday, I met Tim and we had a great session. I felt good. Slept well the night before which always helps. So, here's what we did - a routine that we did back in December:

• 20 minutes of speed intervals.
  • Four rounds of:
    • 50 squats
    • 25 push ups
    • 10 minute speed intervals
• 10 minutes of speed intervals

The four rounds took 56 minutes and 11 seconds. So, the whole session was a little longer than usual at 86 minutes and 11 seconds.

I added weight to the squats by holding an 8lb medicine ball. The last time I did this routine, I managed three rounds that took over 45 minutes to complete and did the squats with my body weight only. One of the keys to creating physical (and for that matter mental and emotional) improvements is something I call "edging". You want to make sure that the drill, in this case squats, creates moderate to high levels of fatigue. Fifty squats at body weight force, now, is not anywhere as tiring as it was in December. So, I had to add some weight (remember, I also move as fast as I can in most drills). An additional 8 lbs. was just about right. During the third set, My legs started complaining around rep #35 and during the fourth set, it was at about rep #20. I finished the rounds, was as tired as I wanted to be and recovered.

Today, I had a more ski-specific routine. Here's what I did:

• 25 minutes of speed intervals
  • Two rounds of
    • 2 minutes of side to side hopping
    • 10 push ups
    • 5 repetitions of 10 squats followed by a 10 second hold in a squat position
    • 15 BOSU squats
• 15 minutes of speed intervals

I was much more fatigued today. I didn't sleep well last night. Monkey mind again. Woke up a lot; why I don't know. I just fell awake. I used my favorite mantra from "Eat, Pray, Love" - HAM SA (hahm-sah), which means, "I am That",  to go back to sleep but I swear I did that about twenty times. I say the mantra in my head and concentrate on my breathing. Sometimes, I fall asleep only to awaken to the very thought I had prior to going to sleep which is, "I HAVE GOT TO GO TO SLEEP!" and yet, I was asleep. The mind is a bizarre thing...or at least mine is.

During the squats, Ross cued me once saying, "Dude, you're barely bending your knees!" Yep. He was right. My BOSU squats were more like BOSU bends. My quads burned and I think I heard them say, "No way. We've done our job. We're out!". I corrected the movement but really struggled to finish.

The side to side hops cover about four feet. I get in a triple flex position (athletic stance - hips, knees, ankles flexed) and hop right then left while trying to stay low. Feels a lot like carving skis on a mountain.

I'm back at it tomorrow and with some sleep expect to have a great session.

DK

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New to the View? Consider subscribing to my RSS feed: Subscribe to this blog's feed. Or sign up to get email updates in the box at the top left hand corner of my blog and then share this blog with your friends.

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Do you have a copy of my new book, "The Little Book of Sparks"? Here's what one reader had to say about it. "This was great reading. "The Little Book of Sparks" inspired me to live a healthier lifestyle. Each chapter in the book motivates me to do something daily to keep my mind and body healthy and active. This is a book that's entertaining, and filled with simple suggestions that when applied to our daily routines make a positive difference in our health and happiness - David."

You can read a sample and order it here.

Project Ski: Session for 2/5/09

A

nother beautiful day..had to get outside.

Here's what I did:

• 20 minutes speed intervals
• Five rounds of:
  • Water Bottle Carry 180 feet
  • 10 Push Ups
  • Water Bottle Carry 180 feet
  • 10 Squats (using bottle for load)
  • Water Bottle Carry 180 feet
  • 10 Overhead Press (using bottle for load)
• 15 minutes speed intervals

  The whole session took 62 minutes and 41 seconds.

  The water bottles were filled with about 45 lbs of sand which made a great training tool. The sand shifts as you pick it up or reposition the bottle which forces your body to react to the loads. And, it's a more real life kind of thing. Lifting barbells has its place but lifting things that you're apt to encounter in everyday life is even better.

  Also, here's a video of one round of the routine with narration.

  DK

  **
  New to the View? Consider subscribing to my RSS feed: Subscribe to this blog's feed. Or sign up to get email updates in the box at the top left hand corner of my blog and then share this blog with your friends.

  **
  

  Do you have a copy of my new book, "The Little Book of Sparks"? It's a great thing to have around when you need a little emotional boost. You can read a sample and order it here.

Project Ski: Session for 2/3/09 and 2/4/09

The focus of my session on 2/3/09 was building anaerobic endurance: the ability to generate muscle power for short periods of time (less than 2 to 3 minutes) over and over. It's a demanding type of training but one that really delivers substantial improvements in strength, agility, and power.

My routine for 2/3/09 was:

• 20 minutes of speed intervals
• 1 round of:
  • 10 Squat Swings, 10 Pull Ups, 10 Push Ups
  • 15 Squat Swings, 15 Pull Ups, 15 Push Ups
  • 20 Squat Swings, 20 Pull Ups, 20 Push Ups
  • 25 Squat Swings, 25 Pull Ups, 25 Push Ups
  • 30 Squat Swings, 30 Pull Ups, 30 Push Ups
• 15 minutes of speed intervals

The whole routine took 62 minutes and 12 seconds (27 minutes 12 seconds for the drills).

I added something new to the routine: a heart rate monitor. Prior to this I was only using my sense of exertion but I wanted to know if I was allowing enough recovery time between drills and drill sets. I found that by using the monitor, I was waiting a little too long between drill sets. I decided to use the Karvonen Formula to calculate my target heart rate of 85% and a recovery heart rate of 65%. The formula is:

220 - AGE = Max Heart Rate
(Max HR- Resting HR) x Training %+ Resting HR= Target HR

So, for me:
I'm 52 years of age. My resting heart rate (when I first wake up in the morning) is 60 beats per minute.

Ex: 220-52 = 168 (Max HR)
      ((168-60) x.85) + 60 = 152 (for 85% of max)
      ((168-60) x.65) + 60 = 130 (for 65% of max)

The problem with formulas used to calculate training heart rates is using your age to determine your maximum. I've written about this before. The original research on maximum heart rate, which actually was not research but a compilation of other's research, was never intended to be used on the masses. But, it has become the gold standard. The formula under estimates the maximum in older people and over estimates it in younger people especially if they exercise regularly.

You can use the BORG Rating of Perceived Exertion for aerobic exercise but this doesn't work for anaerobic exercise like many of my training routines.

So, my other options are too get a medically supervised stress test or use a heart rate monitor and recognize that I may be under training a bit. The supervised test is a little overkill right now so, I decided to go with the heart rate monitor and compare the numbers with how I actually felt.

I found that at 145 to about 160 beats per minute that I was tired but I didn't feel overly stressed. When I reached 164 to 175, I was at my max for sure.

The last time I did the routine above, just the drills, it took me a little over 38 minutes. So, I cut some time off my routine partly due to resting less between drill sets (before I would usually set a timer for a minute) and partly because I'm in better physical condition.

On 2/4/09, I trained with Ryan at Sports Center. Training, at least for me, is better when done with someone else. There's a little competition or motivation, there's some conversation (when we can actually talk!), and just the vibe of being around a friend. It's a good thing. Unlike gyms, the soulless cement monstrosities you rent for an hour or so and then isolate your self with an iPod or TV, the sessions at SC or with Tim or Ross are a soul recharge. I really look forward to it.

Our session was:

• About 8 minutes of speed intervals
• Three rounds of:
  • 10 Pull Ups
  • 10 Lunge-Gunner-Press
  • 10 Push ups
  • 10 Speed Gunners
  • 10 Plank Walk Ups
• 10 minutes of speed intervals.

We rested between drills and rounds until our training heart rate came down into the 65% range. The more fit you are, the faster you recover. The session took about 42 minutes (we forgot to start the timer at the beginning!).

I have a session for today (2/5/09) with Tim and the a rest day on Friday and Saturday.
DK

Project Ski: Session for 2/2/09

I

got the Monkey Mind under control and sleep followed so today, I had a lot more energy. Elle made a spectacular breakfast so the combination of sleep and some good fuel powered me well through a morning of research and writing. I still had some juice in me when I went to the gym around noon.

Here's the drill set:

• 20 minutes of speed intervals on an Arc Trainer
• Three rounds of
  • 15 Back Slider with a Vector
  • 5 repetitions of 20 second planks followed by 5 push ups
  • 15 Pulley Squat Rows
• 20 minutes of speed intervals

The entire routine took 61 minutes and 28 seconds. 

There are two pulleys (FreeMotion) at the gym and few people use them. Good for me; too bad for them. I like pulleys but using them is a little more work and requires more understanding about how they work and how to get them to work for you.

The Pulley Squat Row is good example of why I like to use pulleys. In this drill, I perform a squat as if I'm sitting down in a chair. But, I'm holding on to the handles of the pulley with the attachment point at about chest level. The load is suspended off the weight stack. I start with arms straight. So, in this position, I have to counter the load of the pulley that's pulling me forward. This requires me to use my spinal muscles and hip muscles. The first move is to squat down to almost a 90 degree angle of my hips and knees; my arms are out straight and I'm resisting the forward tug of the pulley. I then stand up by pushing through my heels and driving my hips forward while at the same time pulling the handles toward me. Once I am standing up, my hands are close to my chest and elbows are even with the side of my chest. 

This drill loads my trunk and hips in more than one plane of motion. The squatting creates a load in the vertical plane while the pulley creates load in another plane (forward-backward). I can create significant fatigue but with lower physical loads (which my joints appreciate). Now, this drill will never give you the sculpted body of Adonis (that's a different kind of training) but you'll be strong and that strength will transfer into your everyday life.

Today and Thursday, I'll train with Tim; tomorrow with Ryan. Friday, likely a day off.

DK

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Do you have a copy of my new book, "The Little Book of Sparks"? It's a great thing to have around when you need a little emotional boost. You can read a sample and order it here.

Project Ski: Session for 1/31/09

A short night last night, thanks to monkey mind, leaving me feeling drained this morning. I've struggled with the monkey mind for years. Once I wake up, usually, the night is over because my mind switches on and it's about two minutes before it's in high gear. Ideas, problems, solutions all fly around together competing for my attention. I have tried meditation, listening to nature sounds like the ocean or the wind but most of time, I'm up. I had made a commitment to Tim and did my best to talk my self out of it but failed. So, we started our training session at 9:30AM.

Thirty minutes of speed intervals on an elliptical got most of the sludge out of my cerebral synapses and I felt almost human by the end. We then took our routine outside into the sunny but cool morning.

Our routine consisted of four rounds:

• 15 Squat swings   
• 15 Push ups
• 15 Staff Lunges
• 6 minutes of tennis (volley only)

This took 39 minutes and 12 seconds. But, I could feel the fatigue from monkey mind. During the squat swings, I noticed that I started lifting more with my back instead of my hips so I had to slow down and really focus. Push ups, normally not fatiguing until 25 or 30, were tough at about 10 or 12. I made it though. We then went back inside where I did another 10 minutes of speed intervals and then completely enjoyed Swiss Rock n' Roll (lying on a foam wedge with lower legs on a Swiss ball and then gently roll the legs about 3 inches each way) watching College GameDay while Tim  pounded away on the bike.

A great session. Volleying outside was invigorating and, although not skiing specific, still a good drill for agility, balance, and general conditioning.

DK

Project Ski: Sessions for 1/27/09 & 1/28/09

T

uesday was a greater workload than usual. I had two sessions - one the am and one in the pm. I trained with Ross in the morning both designing the regimen and performing it and then again in the afternoon with Tim. Other than feeling a bit more tired than usual, I had no problems.

In the morning, here's what I did:

• 30 minutes of speed intervals.
• Three rounds of:
• • 2 min PowPow Killers
  • 1 min BOSU squats with a medicine ball
  • 15 Side Sliders
  • 15 Med Ball Twists
  • 15 BOSU hops
• 15 minutes of speed intervals

This took 80 minutes and 10 seconds.

In the afternoon, this was my session:

• 20 minutes speed intervals
• Three rounds of:
• • 10 minute speed intervals
  • 15 Squat Swings
  • 15 Sky Highs
  • 15 Med Ball Twists
  • 15 Suitcase Crunches

This took 59 minutes and 18 seconds.

The new drill in the list, that I haven't described before, is the PowPow Killers. Skiing in deep powder, we call that PowPow. A PowPow Killer is done on a BOSU with the soft side down. You stand on the BOSU holding a medicine ball and then tilt the BOSU forward about 10 or 20 degrees. Now, squat down keeping the lower legs fairly vertical while sitting back like you're going to sit down in a chair - a posture you often use in deep powder. Once in the squat position, you oscillate up and down a small amount. Very tiring to the quads and gluteals and feels quite similar to the real thing.

Today, the session was:

• 30 minutes of speed intervals
  • Three rounds of:
    
    • 1 min BOSU Squats-Gunners
    • 15 BOSU Shuffle
      
    • 15 BOSU Hops
    • 15 BOSU Push Ups
  • 15 minutes of speed intervals

This took 66 min 20 seconds.

The BOSU Push Up is a push performed on a BOSU with the soft side down. It's more difficult than a typical push up because the base on which you're pushing, moves.

Thursday is a rest day. I'll be ready.
DK

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New to the View? Consider subscribing to my RSS feed: Subscribe to this blog's feed. Or sign up to get email updates in the box at the top left hand corner of my blog and then share this blog with your friends.

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Do you have a copy of my new book, "The Little Book of Sparks"? It's a great thing to have around when you need a little emotional boost. You can read a sample and order it here.

Project Ski: Session for 1/24 and 1/25/09

S

aturday was a compressed day with house cleaning and a party to go to that night but it was nice and chilly. So, I took my boys - Spencer and Cirque - for a run.

We jogged down to the park and then started the first of 20 running intervals: 15 second sprint followed by a 45 second jog or walk. All systems go. Felt great to run fast - well sort of fast. I ran in my Chung Shi shoes. They tend to force me onto the forefoot which recruits the "spring" system of running: gastrocnemius, quadriceps, and gluteals. This reduces the impact load into the joints.

When we got home, I set up a new training tool - TRX -  which is a suspension training device. This uses your body weight as resistance. It's a bit like using the gymnastic rings for exercise. I did three rounds of:

• 12 suspension push ups
• 12 suspension pull ups
• 12 suspension single leg squats
• 12 suspension clapper (you start in the push up position facing the ground, move to a cross position and then bring your hands together like you're clapping your hands)

The whole routine, including running, took 48 minutes and 20 seconds.

Push ups are more difficult on the TRX than on land because the handles want to move in three dimensions so you have to keep them still and use them as a base form which to push up. I felt more stress through my trunk than in the shoulders. Overall, I liked the device and have a lot of ideas on how to use it.

Today, 1/25/09, I met Ryan at Sports Center to help him get started on a training routine. Here's what we did:

• Three rounds of:
  • 10 minutes of speed intervals on a bike
  • 20 speed gunners
  • 20 pulley squats
  • 20 push ups

We took up to a minute of rest between rounds but kept our rest between drills to as little as possible.

We did some flexibility work at the end focusing on hamstrings and the thoracic spine. We used the Total Gym to get a three dimensional hamstring stretch by standing next to the platform and placing one leg on it while standing on the other. Then, slide the board up the rails. Once you reach the end point of the stretch, turn your body right and left.

For the thoracic spine, we got on the floor with legs on a large Swiss ball. Tuck the ball up toward you far as you can and then slide your arms up toward your ears.

The routine, without the flexibility work, took 45 minutes. It was plenty of work. Just ask Ryan :-)

DK

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New to the View? Consider subscribing to my RSS feed: Subscribe to this blog's feed. Or sign up to get email updates in the box at the top left hand corner of my blog and then share this blog with your friends.

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Do you have a copy of my new book, "The Little Book of Sparks"? It's a great thing to have around when you need a little emotional boost. You can read a sample and order it here.