Pandemic Training Diary Week 1 Days 5, 6 & 7

Pandemic Training Diary

Week 1 Days 5, 6 & 7

I started out Day 5 in less pain than in the previous days, but my energy level was very low. Still not sleeping much. Rather than taking days like this off I negotiate with myself on low energy days that the workout can be low intensity, that it doesn’t have to be perfect. Better less intensity than no workout at all. Today was scheduled to be a Plyometric based workout. Plyometric is just a fancy way of saying bounce. I have one of those Rebounders that sit around in most yards, but you can do all of these exercises on the ground or on the floor. Just be careful to stay on your toes during the standing exercises. When you rest on your heels the impact is absorbed through your bones and joints. When you’re on your toes the muscles carry most of the impact. I’m still using the Tabata based Circuits because they seem to be optimum for keeping your metabolism up. (See my previous post at: https://www.facebook.com/HITTScarborough for a description of Tabata based theory). I repeated each circuit twice. My first circuit started with simple Straight Leg Hops on my toes x 100 to get my heart rate and metabolism up. I followed that with Catch Chins (I use the patio railing and just drop gently and catch myself in a Pull Up position) x 20, Plyo Push Ups (You can just bounce on your hands from a Push Up position if you can’t do Plyo Push Ups) x 20, and Plyo High Knee Jumps(You jump as high as you can while driving your knees up to your chest. If you can’t do these, just hop a little higher and drive your knees up just a little.) x 20. My next circuit started with Boxing Change Ups (You just start with one foot forward, stay on your toes and snap the rear foot forward and then back.) 50 from Left Lead and 50 from Right Lead, followed by Push Off Chins (The exact opposite of Catch Chins. You start at the bottom of a Pull Up Position, feet on ground, and Push Up and Off. Move your feet closer to make it easy or further away to make it harder) x 100, Plyo Jump off of the Rebounder (I have to be very careful to land on the balls of my feet to avoid further damaging my back. If you don’t have a Rebounder or are not that advanced, you can just hop a little forward. Rest. Turn around and Hop Back. Stay on your toes.) x 10 (You can do more if your intensity is lower.) and finish with Rebounder Sprawls (You can do these on the ground, basically like Burpees without the hop. You can lower the difficulty and intensity by doing them off of a sturdy object chest or belly high) x 20. Last circuit, starting with High Knee Runs on the Rebounder x 100 (You can do walks or just alternate lifting knees. Doesn’t have to be high, just keep the knee in front of you), with Catch One Arm Rows (Same as Catch Chins, but with a lower hand position. You can do both hands if you don’t feel stable or safe with one) x 50 Each Arm, Side Jump On and Off of Rebounder (You can hop side to side or just step side to side to engage those Glutes. You can also do higher reps if you can’t manage intensity) x 10 and Medicine Ball Overhead Slams on the Rebounder (You can use the ground, touch a Dumbbell or Weight to the ground and lift it overhead or even just touch towards the ground and lift your hands overhead) x 20. I finished with a Seated Yoga Series. Then rest and write. Did a walk with a friend later, but really struggled with that. Think I overdid it. I’m prone to seizures when I get over tired and I came close today. Forgot how much energy Plyo workouts take out of your body. Should have toned it down. Was able to walk Benji after some rest, but it was mostly just me following him around while he sniffed at things. Too tired to do much else.

Day 6 was scheduled as a Lower Intensity Day. I took a walk on my own and then another walk later with a friend. Felt okay, but didn’t let myself push it at all after my experience yesterday. Walked Benji with some Yoga Breathing and Stretching.

And Day 7 was a full day off. Good thing too. Still not sleeping and struggling with pain. The dangers for someone like me of being trapped indoors is that my mind starts to consume itself, which leads to no sleep and depression, along with increased pain. It’ll get better when the weather gets better and I can hang out in the yard more. Benji helps. Makes me laugh pretty much every day. But I made it through the week and did most of what I set out to do, despite the challenges.

That’s it for Days 5, 6 and 7, and for Week 1. So far so good...

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