3/21 SUP Training Journal- Power Phase day 1

So excited to get into the power phase. Specifically NASM's EET(elastic equivalent training) phase
this phase is designed to
- enhance neuromuscular efficiency (brain body connection, how fast and efficient I can control motor skills)
- enhance prime mover strength
- increase rate of force production
- enhance speed strength

Do all of those sound like they could help out in SUP? A big yes and its much more fun than the endurance phase.

Here's a recap of how I have gotten here
November- Corrective Exercise/ Stabilization
December- Strength Stabilization
January- Max Strength
February-Mid March Strength Endurance

This approach is described as a progressive periodized model with a end result of peaking for major races in May and June. My body will never get to "used to a phase" and will continue to progress without plateaus or injury. The idea behind my strategy is to start by building a strong foundation and correcting muscle imbalances. I then added stabilization training to enhance the foundation and protect my joints for the more strenuous training to come. Next I went meat head and tried to get as strong as possible. The more weight the better, but all with a 3 dimensional core focus to make sure the strength was functional. Then onto strength endurance and finally power. In May I will focus on Power Endurance to hopefully be near my peak performance for Key West and the Gulf Coast race.

The EET phase is designed to be 5 reps of about 75% of max followed by a movement of the same muscles groups at low weight about 10% of max or Body weight for 10 reps or 10 sec to ensure max speed. I am starting with 1 minute rest after completing each pair of exercises to not fully recover, but still maximize power out put.

EET workout 1 (3 sets of each block)
Block 1
Power Clean 5 X 115
Tri Plane Squat Jumps w load X 10(round 1 sagital, 2 frontal, 3 transverse)

Block 2
Split Jerk 5 X 115
Hop Press 10 sec (round 1 sagital, round 2 lateral right, round 3 lateral left)

Block 3
Pull-up 5 X BW
TRX muscles up X 10 (I was amazed how much this burned at full speed I can do these all day)

Block 4
DB Bench Press 85 X 5
POP Pushups X10 (wow surprised how little power i had here)

Block 5
Free Motion Straight Arm Lat X5
MB Slams X 10 sec (way too much fun to throw temper tantrums in the middle of the gym)

Block 6
Hammer Strength Jammer 45lb plates X 5
FM Punch X10

Block 7 (the vanity rounds)
DB curls 35's X 5
Band Curls alternating X 10 sec

Block 8
FM Tricep pull down X 5
Dips X 10

I love this workout phase! Can't wait to progress in it!

Beach fun
Erica and I walked to the beach near sunset and played volleyball for about 45 minutes. Remember how fun and effective the idea of "active rest" can be! Burned a lot of extra calories, had fun, and bonded with my beautiful wife.

YOLO!

Catch up 3/17, 3/18,

Happy St. Patrick's Day!
Real Men SUP in kilt's
Jason's workout killed me on Wednesday so today was a light day.
I also have woken up at or before 5 for 5 straight days. Rest!
Erica and I paddled about 3 miles leisurely I focused on technique and buoy turns.
I treated me self to some new Vibrams. The kamodo's are by far the best of my 3 pair yet. A great gym shoe

Friday
Race day is tomorrow. YOLO winter series race #4. I need to win the stock class by :34 sec to take home the points title. Going to be tough to beat Brandon Rahae he is a beast.

I once again focused on keeping it light.
30 minute swim and stretching. By far my best swim! I am beginning to feel more like a yacht and less like a barge.
My dad and step mother are coming in from TX so it's going to be a great weekend.
wish me luck on Saturday!
YOLO!

3/16/11 Strength Endurance Lead by Expert Trainer Jason Grace

I would lie if I wasn't nervous for what Jason was going to do to me today. I was pretty fatigued from yesterday and my heart wasn't 100% into it. That's why having a training partner or hiring a trainer is worth it. Jason got 5 X as much out of me as I would have given by myself. He also introduced me to the best regional band I have heard since Heritage. The Hip Abduction is fricking amazing! They sound as if  Paul Simon, O.A.R., and Dave Matthews got together and had a baby on a remote Caribbean Island. Check them out, they are on facebook. Thank you Amazing Grace.

Fighting Weight
207! My weight loss has begun accelerating again!
Goal 195 by 5/14 (Key West Classic)

Workout- All reps 15 unless noted
Who's Your Daddy, St. Paddy?
Dynamic Warmup - 2 Rounds

TGU x5 each (12kg)  (turkish get up's the best pound for pound exercise in the world)
Starfish Pushup x10  (pushup into a side plank with leg up)
Abduction Squats x10 (ankle band) (got to get glute's firing)
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KB Snatch+Windmill (12kg) (Amazing SUP exercise!)
Towel Grip Pullups (jump @ failure) (kicked my ass)
Crossover Pushups (lat. movement) x10
Suicide x 1 (BBall Court)
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FM "Paddle" (SUP stance) (Innovative move dreamed up by J really worked the eccenctic or negative of the paddle stroke)
Landmine Press (lunge stance)  (cool total press)
FM Warding Patterns (triplanar/ankle band) (best core exercise period)
Skater Jumps (focus on landing/loading) (getting ready for power phase)
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Jason must have smoked crack with a circus clown if he thought we could do this round this late in the workout. I was humming circus music the entire time. My core was gone and I am scared of clowns)
TRX Power Pull (1 hand TRX rows with a weight in free hand)
TRX Incline Pushups x8  (Wow this was hard about a 45 degree pushup, humbling)
TRX Susp. Iso-Lunge MB Slams (Circus music here)
TRX Scorpions x8 (I said no! I love this move, but my core was smoked)
Summary
Brilliant workout! Jason did amazing job of targeting SUP specific muscles and movements. Once the circus music went out of my head I felt amazing and jammed out to the Hip Abduction all the way back to the beach.

Sup Training Journal 3/15 Run/Stairs and SUP form

Goal
50 min mix of pace running with stairs before and after to build strength endurance in legs
SUP form light paddle

Run Summary
The run felt amazing. I ran from HIAC (Harbour Island Athletic Club) to the Convention Center. There I ran 10 stairs and continued down bayshore for 15 min before I turned around. I planned to only run 10 stairs, but "Be Somebody" by Kings on Leon and struck my under dog nerve. Then as if someone was trying to tell me to dominate the stairs a Rocky song came on. Needless to say I dominated the stairs and sprinted back to HIAC. All of this in my Vibrams. I can safely say I have progressed myself nicely in my monkey man barefoot shoes. I feel no joint or ligament stress even after a tough workout like this.

Stats
Total time 50 mins
Total Distance approx 4 miles (my garmin watched died in my gym bag, doh)
25 stairs

SUP Summary
Jason Grace my training partner jinxed me and told me to be careful of over training. I laugh at over training I know when to rest. I open the club on Tuesdays so I wake up at 4:10 a.m. So when i got home around 3 stoked to paddle I took a nap instead. I was still groggy as i dropped my board off the dock to leisurely do this Saturday's race course. I felt horrible! My plan was to go easy and work on form, but I didn't want to go this slow or feel like I was pulling a barge behind me. I made it 1.5 miles to the sailing center beach, did about 8 buoy turns and decided to head back home. Sping break was in full affect and boats and pasty mid westerner's were annoying me. My stroke technique did feelgood however. My recent adjustments are becoming automatic. I paddled to the end of my channel laid on m board and let the current deposit me back to my dock. A glorious 10 min float. My chi was now harnessed, boom.

Stats
3 miles
YOLO eco trainer
High 70's on shore wind "sea breeze" about 10 mph, plenty of boats.

Beach fun
I took another 30 minute nap when I got home. Rejuvenated we went back to the beach to play "crack ball" and watch the sunset. Crack ball is simply "pro kadhima" or the wooden paddle ball game you see people playing at the beach. I call it crack ball because its very addiciting.

Training Journal 3/14/11

After my relaxing Sunday evening and deep sleep, "spring ahead" was a non-factor. I woke up bright eyed and busy tailed at 5 a.m.

Goal
Swim 30-40 mins
Strength Training (endurance phase week 3)
Beach Fun

Swim Summary
I got my first break from work around 9:45 and I couldn't wait to apply my new knowledge from total immersion. I really can't say enough about this book. The author's teaching technique, method, and style are amazing. I want to jump ahead and get to the drills, but I have been learning so much by understanding the "why" I remain patient and keep getting better. The mind blowing thing I can't wait to apply is about swimming on your "side" like a sail boat instead of sinking and having a large surface area like a barge.
Boom immediate disappointment I am still a barge. I thought I understood the concepts so well I expected to be dramatically better from my paradigm shift. Truth is I am still fighting off the breathing component and I am still what the author calls a heavy swimmer, meaning i don't have great balance in the water, my legs drop. Anyway I still improved everything is becoming more natural. I am more relaxed and efficient and starting to get glide.
I didn't really count laps today, but i swam double digit laps the easiest I ever have! Once my expectations came back to reality I had my best swim to date.
Swim from 9:55-10:25

Strength Training Workout
The swim left me feeling refreshed. I was under a little time crunch so I know I had to be efficient with my workout. My aim today is to use similar blocks from the last couple weeks with a few tweaks and to use a lot of different equipment to give my body a little shock. 15 reps of each exercise.

Core Warm-up
KB Turkish Getups- 5 each side- used heavier weight
KB Triangles- 10 each side- went up in weight here too

Block 1
Jump Pullups (used different grips, and different climber swings each round)
Hammer Strength Jammer (went heavier here)
KB swings (different swings each round)

Block 2
Free Motion Push Pull (heavier here can feel building strength in my torso. probably best upper body exercise)
DB Pushup Row- always a butt kicker I was impressed with my endurance
2 to 1 decelerate squat drops (starting to prepare for power phase with low level plyos)

Block 3
TRX Tricep extensions
TRX high low
350 meter Row

Fun at the beach
I am the biggest fan ever of spring ahead. After dinner Erica and I walked to the beach and played "pepper" volleyball for about 45 mins before sitting down and enjoying God's light show. The big guy felt like showing off tonight. YOLO!

Training Journal 3/13/11 Sunday the day of "rest"

Turn the clocks forward people! Excellent for sunset paddles coming back! Not so good for people who have to open the gym on Sunday morning :( I was up at 5 a.m. so really 4 a.m. boo. Good new was I got off an hour early and it was gorgeous outside.

Goal
Active Rest- Meaning do things that I enjoy doing that are active, fun, and won't be too taxing physically.
Flexibility maybe Yoga

After a brief nap I enjoyed my beautiful wife on the dock. She had to pull my arm really hard for me to drop the boards in the water. We leisurely paddled around the "fingers" of Clearwater beach checking out the houses. I paddled the majority of the time in a buoy turn or surfer stance trying to get as comfortable as possible turning.

Total Paddle Time
40 mins of relaxing water therapy

I had a little energy to burn and wanted to work on flexibility so we watched another Namaste Yoga. This one was entitled moon body length or some hippy crap like that. Whatever it was it was awesome. I am now a friend of pre bed time stretching. It felt so amazing we stretched another 15 mins after the show was over. I slept like a baby last night after yoga and taking my Revitalabs nighttime recovery supplement Revitatropin. Stuff is awesome.

SUP Training Journal SUP 7 miles

After a lighter exercise day yesterday I was stoked to see how I would respond with my Saturday morning training paddle.

Goal
Paddle around 7 miles

Launch Spot
My dock

Board
YOLO 12' eco trainer

Summary
I had to get an early start due to the fact that I had a beach boot camp class at 9:30 and we were going to the Phillies vs Rays spring training game that afternoon. I left the dock and paddled the 1.5 miles across the pass to the Clearwater Sailing Center Beach. I was supposed to meet Matt Fillion my new SUP buddy there at 7:45, but apparently he was running late. I proceeded to do 1 mile of buoy turns. I simply went back and forth between 2 buoy's and really worked on my foot placement and strokes. This practice was priceless. I need to do more of this. It's safe to say my turning skill doubled in my 15 mins of practice. I went on the beach to have a sip of water and decided to give up on Matt as it was past 8 o'clock. I visualised next Saturday's race start and sprinted out hopping on to my board smoothly and making a sharp left buoy turn when I heard Matt's horn honking. Matt and I caught up for a minute before I explained our target training route. I have really enjoyed paddling with new SUP racers. I didn't think I would since I like to do my own thing and I am particular about my training sessions, but it's really cool to encourage others to step their game up. It's also good practice to know some one is chasing you :). We headed underneath the Sand Key bridge and took a left at the jetty along Sand Key Park. We paddled about 1.75 miles from the sailing center before we turned back. Matt and I said our good bye's near the jetty and I cut across the pass back south so I could make it back in time to refuel before beating up the lovely ladies of my beach boot camp. I felt fantastic the entire paddle. The form I worked on on Thursday appeared to stick as I was both efficient and fast. I even smoke my last mile in 11:37 which is pretty ridiculous on a stock board and after the mileage I had already put up. Great confidence building paddle!

Total paddle 7 miles
time 1:37
AVG speed was under 14 minute miles even though we had some windy conditions and I paddled in a circle for about 25 mins!

Other News
I got my Green Vibrance supplement in the mail. Great way to get "super food" propbiotics and to make sure I am maximizing my veggie intake. Felt fantastic after. I also had coconut water for the first time as a recovery drink. Much more natural than gatorade and I felt great!

Beach Boot Camp
Erica's friends requested my services for a beach boot camp at the Clearwater Sailing Center Beach. It was a fun mix of SUP intervals, Kettle Bells, Medicine Balls, Strength Training, and Bridge runs. Look at these lovely ladies and this location. What a rough life I have.