1. QUESTION:
Am i ready to train today?
I measure my rest-HR and HRV in the morning.
RESULT A:
My HRV is abnormal and/or my rest-HR is >=5 BPM higher than normal.
DECISION A:
No strength training, just walking or 10min easy spinning @HR 96-116 BPM
RESULT B:
HRV and Rest-HR is O.K.
DECISION B:
Continue with the 2 Question.
2. QUESTION:
What's the main movement today?
A: hip extension
B: push horizontal, pull vertical
C: squat
D: push vertical, pull horizontal
E: Endurance
3. QUESTION:
When do I have time to exercise today and how many minutes do I have available?
ANSWER A:
Just a few minutes before work, at lunch, and before going home.
DECISION A:
I take the minutes and exercise with the resources available to me. No warm-up, just the work.
ANSWER B:
I have plenty of time tonight.
DECISION B:
Full training session in the evening.
I use the optimal equipment, sets, reps, rests, etc.
ANSWER A:
Just a few minutes before work, at lunch, and before going home.
DECISION A:
I take the minutes and exercise with the resources available to me. No warm-up, just the work.
ANSWER B:
I have plenty of time tonight.
DECISION B:
Full training session in the evening.
I use the optimal equipment, sets, reps, rests, etc.
4. QUESTION:
Which exercises do i choose for today?
ANSWERS to "just the work, no warm-up"
A1: hip extension
RDL, 1x30 (or 2x15, or 3x10, not heavy!)
B1: push horizontal, pull vertical
push-up
chin-up
C2: squat
single-leg-squat
D1: push vertical, pull horizontal
kettlebell-overhead-press
kettlebell-row, same weight, same reps, double the sets (60 reps)
E1: Endurance
rack-walk with two kettlebells
ANSWERS to "full training-session"
A2: hip extension
warm-up
barbell-RDL (conventional deadlift when heavy)
prone leg curls
ab-work
B2: push horizontal, pull vertical
warm-up (shoulder-stability)
bench-press
single-arm-cable-pull-down
C2: squat, full training-session
warm-up
barbell-sumo-deadlift
(knee-dominant, "squat" with vertical upper body)
prone leg curls
ab-work
D2: push vertical, pull horizontal
warm-up (shoulder-stability)
kettlebell-overhead-press
chest supported kettlebell-row
E2: Endurance
run, swim, bike, kickboxing...
5. QUESTION:
Which weights, sets and reps do i choose for the exercise?
ANSWER:
Check this
6. QUESTION:
When, where and what will I do for my endurance?
ANSWERS:
1. choice is to combine doing something usefull while being in the right heart-rate-zone.
E. g. commuting, working in the garden,...
2. choice is to combine doing something i like while being in the right heart-rate-zone.
E. g. hiking, trail-running, kickboxing,...
3. choice is to just move to be in the right heart-rate-zone.
E. g. walking, jogging, spinning, swimming,...
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