Fitness schedule is ready to go, today’s 2.1 miles of walking/jogging (in 25:21) and stabilization exercises are done, and I’m ready to push on.
I changed the original 6 Week Plan quite a bit, after trying to organize things in various ways and being unhappy with the results at every turn. What I ended up doing is putting the non-cardio exercises into three groups:
“Internal” exercises were those I felt focused on movements to get your body into positions or moving around. Things like squats, sit-ups, box jumps, and burpees (my favorite…).
“External” exercises were focused on moving other things around. Push-ups, shoulder-to-shoulder weight swings, overhead presses, and clean and press, for example.
“Stabilize” exercises focus on movements that force you to keep yourself steady. This group contains bear crawls, planks, lunges, and stretching.
Those groups are still a huge work in progress that will certainly be driven by experimentation as I go, but I think they’re a fairly good place to start. I am a fan of compound exercises that emulate real, functional movements, so I can see sit-ups being replaced with some form of weighted torso bending exercise, for example.
The latest schedule
| Day | Distance movement | Control movement | |-----|-------------------|------------------| | 1 | Run | Internal A | | 2 | Ruck A | External A | | 3 | Run | Stabilize A | | 4 | R&R | | 5 | Ruck B | Internal B | | 6 | Run | External B | | 7 | R&R | | 8 | Run | Internal A | | 9 | Ruck A | External B | | 10 | Run | Stabilize B | | 11 | R&R | | 12 | Ruck B | Internal B | | 13 | Run | External A | | 14 | R&R |
- Follow the Couch-to-5K time intervals from CoolRunning
- One long distance at a steady pace
- Two short distances at a fast pace
- Box jumps
- Clean and press
- Shoulder-to-shoulder swings
- Overhead press
- Flexibility stretches