Welcome to your first experience with plyometric training, at least in the UBC. We held off on the plyometrics until the 3rd week. Imagine if we had done them on week 1... your legs would be totally useless, and for more important reasons, you would have been more prone to injury.
If you didn't notice, Track & Field wasn't a "puker" class, as some students put it, but it did nail those quads and hamstrings pretty darn good. See below...
"Duncan, Oh my goodness. I can’t move. My legs are so unbelievably sore. I’m going down stairs sideways and have to have help getting up and down. Tomorrow (the 2nd day) is likely to be worse. Naturally, if I’m that sore in the morning, I’ll miss class. I haven’t been this sore for years. All that said, I am loving the classes. I love the group, I love the work out, I love the time. Thanks for running such a great program! If I don’t see you tomorrow, I’ll see you Friday."
Andrea
"Duncan, Your high energy and encouragement makes me want to come every morning! I have to say...I'm sore today. My legs are feeling the repercussions from Mondays workout and I'm sure my abs, arms and back will feel tight and sore tomorrow! This is the type of workout I needed to change up my exercise routine. I cannot tell you enough how impressed I am with your UBC program!
See you in the am.... "
Lorraine
Thanks Andrea and Lorraine for your feedback! Now, back to plyometrics...
Plyometrics is a type of training that impacts the muscles differently than regular resistance training. With plyometrics, you're trying to move your body weight quickly in a particular direction. The movement is more explosive as opposed to a subtle motion. It's a type of training that conditions your white muscle fibers, which are also known as your fast twitch muscles. To sum it up, plyometrics is commonly used in speed development training.
For the soreness, there are some rememdies out there, but time, movement, light stretching, and good nutrition is the number one healer. In addition to the above, I sit in the hot tub (bath tub works too), and I load up on vitamin C. I try not to take days off, unless, you are completey debilitated. The movement and stretching will promote circulation and delivery of nutrients to the healing muscles.
You guys rock!!! See you in class!
Respectfully,
Duncan Richardson
Chief Master Instructor
The Ultimate Body Challenge in Boise & Eagle
Thursday, January 29, 2009
Wednesday, January 28, 2009
Spartan Workout at 6 AM
"WHO ARE WE!!!? SPARTA!!!!!" You know, from the movie 300. Classes like this morning really make you feel like a warrior, don't they? For those of you who weren't in the 6 am class, we did 300 pushups.
In addition to that, I asked the group how many crunches they thought we should do, and low and behold, Troy said, "500." Can you believe this guy? I think he may have said something like 20 or 200. Either way, if you say 20 or 200, with the pitch of the music, the angle at which soundwaves bend with the columns in the room, and the barometric pressure, the words enter my ear canal as "500." Anyhow, we did it, and we are proud (Sparta)!
So far, we have heard some amazing stories in just the short time we've been doing the UBC. It is really exciting. I would love to be able to share them with everyone. Stories like these bring encouragement, hope, and motivation for others. If you'd like to share it, email it to me. I'll leave your name out if you'd like. Also, I would also just like to know how you're feeling so far.
************************** (1 1/2 hours later)
Okay, this is a two part blog! Although you couldn't tell, I took an 1 1/2 break to teach the 9 am Thai-Robics (Rachel is not feeling well). Guess what we did? You got it! 300 pushups & 500 crunches. Now the pressure is on for the noon class and the evening class.
I hope to hear from you soon about your progress thus far!
Respectfully,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
In addition to that, I asked the group how many crunches they thought we should do, and low and behold, Troy said, "500." Can you believe this guy? I think he may have said something like 20 or 200. Either way, if you say 20 or 200, with the pitch of the music, the angle at which soundwaves bend with the columns in the room, and the barometric pressure, the words enter my ear canal as "500." Anyhow, we did it, and we are proud (Sparta)!
So far, we have heard some amazing stories in just the short time we've been doing the UBC. It is really exciting. I would love to be able to share them with everyone. Stories like these bring encouragement, hope, and motivation for others. If you'd like to share it, email it to me. I'll leave your name out if you'd like. Also, I would also just like to know how you're feeling so far.
************************** (1 1/2 hours later)
Okay, this is a two part blog! Although you couldn't tell, I took an 1 1/2 break to teach the 9 am Thai-Robics (Rachel is not feeling well). Guess what we did? You got it! 300 pushups & 500 crunches. Now the pressure is on for the noon class and the evening class.
I hope to hear from you soon about your progress thus far!
Respectfully,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Wednesday, January 21, 2009
Back Muscle Soreness
"Ouch!!! My back and biceps are sore!"
I have a good buddy, named Bart. It was 1997, and he came to do one of my Thai-Robics classes. Bart was in pretty good shape... round! Just kidding, Bart. Seriously, he was fairly active and played a lot of basketball. What he did not do was boxing.
I remember vividly when he called me up and told me that his back and biceps were so sore, he could not bend his arms, let alone, wash his hair in the shower. He described how he needed to jam a bar of soap on a screw in his shower, then rub his back and armpits on it.
Well... the good news is, nobody in the UBC should be that sore. We changed our program several times over the years so that way we don't leave people completely debilitated. On the other hand, we don't mind if our students are really sore. In fact, it's good for you. My buddy Bart was beyond really sore. Back then, we strived for that. It made us proud. On the other hand, we were all in college and so were most of our students, so it really didn't matter to us.
Keep in mind, there are certain muscles that really seem bothersome when we're sore, and... it's different for everyone. Some feel handicapped when their back is sore, and other it's the legs. The point is, if you feel handicapped, but yet you still have most range of motion with your limbs, chances are, being sore is just foreign to you.
Now, you're probably thinking, "Wonderfull! I get to look forward to being sore until I become used to it?" The answer is no. You will always be the most sore in the beginning stages of a serious, worthwhile exercise program. After that, the soreness will get less and less and your muscles continue to get stronger and more conditioned.
The reason why we have a program like Sport Fusion is to introduce your body to numerous exercise movements. Boxing just happens to be one of those sports that will really nail the back. Be positive. Think about the benefits that come from strengthening the back: things like better posture, awesome muscle definition in a backless dress, reduced chances of injury down the road, etc.
Keep up the good work everyone! See you in class!
Respectfully,
Duncan Richardson
Karate Classes in Boise & Eagle
P.S. Have you taken a before photo?
I have a good buddy, named Bart. It was 1997, and he came to do one of my Thai-Robics classes. Bart was in pretty good shape... round! Just kidding, Bart. Seriously, he was fairly active and played a lot of basketball. What he did not do was boxing.
I remember vividly when he called me up and told me that his back and biceps were so sore, he could not bend his arms, let alone, wash his hair in the shower. He described how he needed to jam a bar of soap on a screw in his shower, then rub his back and armpits on it.
Well... the good news is, nobody in the UBC should be that sore. We changed our program several times over the years so that way we don't leave people completely debilitated. On the other hand, we don't mind if our students are really sore. In fact, it's good for you. My buddy Bart was beyond really sore. Back then, we strived for that. It made us proud. On the other hand, we were all in college and so were most of our students, so it really didn't matter to us.
Keep in mind, there are certain muscles that really seem bothersome when we're sore, and... it's different for everyone. Some feel handicapped when their back is sore, and other it's the legs. The point is, if you feel handicapped, but yet you still have most range of motion with your limbs, chances are, being sore is just foreign to you.
Now, you're probably thinking, "Wonderfull! I get to look forward to being sore until I become used to it?" The answer is no. You will always be the most sore in the beginning stages of a serious, worthwhile exercise program. After that, the soreness will get less and less and your muscles continue to get stronger and more conditioned.
The reason why we have a program like Sport Fusion is to introduce your body to numerous exercise movements. Boxing just happens to be one of those sports that will really nail the back. Be positive. Think about the benefits that come from strengthening the back: things like better posture, awesome muscle definition in a backless dress, reduced chances of injury down the road, etc.
Keep up the good work everyone! See you in class!
Respectfully,
Duncan Richardson
Karate Classes in Boise & Eagle
P.S. Have you taken a before photo?
Tuesday, January 20, 2009
Am I Getting Enough Calcium?
Here is a good question-
"I want to make sure I'm getting enough calcium in my diet. I'm not eating a lot of dairy, but am getting a lot of spinach and broccoli.
Any ideas?
Also, I am really enjoying the classes, I'm addicted!
Thanks,
M"
I did some searching and found some information on the Readers Digest site. I will paste the link at the end if you would like to read the whole thing.
*************
Because vitamin D plays a role in the body's absorption of calcium, consuming a sufficient amount is also crucially important and simple. Milk has been fortified with vitamin D, so if you drink milk you're getting enough. And, since your body makes vitamin D when exposed to the sun's rays, 15 to 30 minutes of sunlight on your face and hands two to three times a week will take care of it. If you don't drink milk and the weather is gloomy, take a multivitamin that includes vitamin D. But never use supplements of this single vitamin unless your doctor recommends them; too much vitamin D can be toxic.
Good Sources of Calcium
Although the optimal amount of calcium isn't known, "enough" according to the Food and Nutrition Board of the National Academy of Sciences. Institute of Medicine, is 1,200 milligrams (mg) a day for adults over 50. The most readily available form of calcium is in dairy products.
But you can get calcium from many other foods as well. Tofu, if prepared with calcium sulfate, is an outstanding source. Just one-quarter of a block gives you a substantial 553 mg. Don't like tofu? Try whizzing it in a blender with some milk or juice, fresh fruit, and a bit of honey to make a nourishing and delicious smoothie. Leafy green vegetables, calcium-fortified fruit juices, canned sardines, and canned salmon with bones are all good sources. Even carrots and green peas contain calcium. To up your consumption of calcium in a way you won't even notice, add dry milk
to soups or sauces. Just one-quarter cup of dry milk provides 375 mg of calcium.
Calcium Readers Digest
Keep the questions coming!
Duncan
"I want to make sure I'm getting enough calcium in my diet. I'm not eating a lot of dairy, but am getting a lot of spinach and broccoli.
Any ideas?
Also, I am really enjoying the classes, I'm addicted!
Thanks,
M"
I did some searching and found some information on the Readers Digest site. I will paste the link at the end if you would like to read the whole thing.
*************
Because vitamin D plays a role in the body's absorption of calcium, consuming a sufficient amount is also crucially important and simple. Milk has been fortified with vitamin D, so if you drink milk you're getting enough. And, since your body makes vitamin D when exposed to the sun's rays, 15 to 30 minutes of sunlight on your face and hands two to three times a week will take care of it. If you don't drink milk and the weather is gloomy, take a multivitamin that includes vitamin D. But never use supplements of this single vitamin unless your doctor recommends them; too much vitamin D can be toxic.
Good Sources of Calcium
Although the optimal amount of calcium isn't known, "enough" according to the Food and Nutrition Board of the National Academy of Sciences. Institute of Medicine, is 1,200 milligrams (mg) a day for adults over 50. The most readily available form of calcium is in dairy products.
But you can get calcium from many other foods as well. Tofu, if prepared with calcium sulfate, is an outstanding source. Just one-quarter of a block gives you a substantial 553 mg. Don't like tofu? Try whizzing it in a blender with some milk or juice, fresh fruit, and a bit of honey to make a nourishing and delicious smoothie. Leafy green vegetables, calcium-fortified fruit juices, canned sardines, and canned salmon with bones are all good sources. Even carrots and green peas contain calcium. To up your consumption of calcium in a way you won't even notice, add dry milk
to soups or sauces. Just one-quarter cup of dry milk provides 375 mg of calcium.
Calcium Readers Digest
Keep the questions coming!
Duncan
Monday, January 19, 2009
Food Logs
This post is going to be quick since I have a spare 2 minutes. So far, I'm seeing the same thing with all the logs. It's the same 2 things:
1. Slightly low on protein (impressive... historically). I see people trying to get protein from just nuts, or just cheese. Actually, there is not enough protein in either of these for a portion. When you eat your snack, have a mozzarella stick and some nuts and you've got your portion.
2. Not getting the extra 2 portions of carbs as vegetables. I see many portions (5), but I don't see the extra veggie carbs.
Alright folks! I'm out for now, but will write more later!
Duncan
1. Slightly low on protein (impressive... historically). I see people trying to get protein from just nuts, or just cheese. Actually, there is not enough protein in either of these for a portion. When you eat your snack, have a mozzarella stick and some nuts and you've got your portion.
2. Not getting the extra 2 portions of carbs as vegetables. I see many portions (5), but I don't see the extra veggie carbs.
Alright folks! I'm out for now, but will write more later!
Duncan
Thursday, January 15, 2009
Day 4- Delayed Onset Muscle Soreness
How did your muscles feel this morning getting out of bed? Chances are, it's been a little difficult climbing stairs or bending down. Your back and your chest maybe a little tight and abdominals are tender. Sound about right?
You are experiencing DOMS- Delayed Onset Muscle Soreness. We talked about this very moment on Monday. Remember? We planned for this moment on what we were going to be thinking about. Imagine your body and all these little microscopic construction workers repairing those muscle fibers. Just like anyone else, those little workers want to be paid. How are you going to pay them? Calories!
Now, do not think for one moment that you can eat whatever you want because, "I'm burning calories." Right now... today... is your opportunity to eat perfectly! Eat the way we have recommended and you will feed the muscles and not the fat. You can still get fat or stay fat if you eat like crap and workout 6 days a week.
Let's make some hardcore progress this week! Also, get in front of the camera and take a BEFORE picture before you start looking hot!
Respectfully,
Duncan Richardson
Chief Master Instructor
Taekwondo & Fitness
You are experiencing DOMS- Delayed Onset Muscle Soreness. We talked about this very moment on Monday. Remember? We planned for this moment on what we were going to be thinking about. Imagine your body and all these little microscopic construction workers repairing those muscle fibers. Just like anyone else, those little workers want to be paid. How are you going to pay them? Calories!
Now, do not think for one moment that you can eat whatever you want because, "I'm burning calories." Right now... today... is your opportunity to eat perfectly! Eat the way we have recommended and you will feed the muscles and not the fat. You can still get fat or stay fat if you eat like crap and workout 6 days a week.
Let's make some hardcore progress this week! Also, get in front of the camera and take a BEFORE picture before you start looking hot!
Respectfully,
Duncan Richardson
Chief Master Instructor
Taekwondo & Fitness
Wednesday, January 14, 2009
What to Eat Before 6 AM Class
This question comes from Ryan-
Duncan,
What do you recommend eating before the 6am workout?
*******************
I know it can be difficult to eat something before a workout, let alone at 5:30 am. On the other hand, it is important to eat something before the workout or immediately after. Think about... your body just went through an 8 hour fast. The longer you prolong eating after you wake up, the slower you may make your metabolism.
Back to the question... I can personally eat anything before a workout. Oops, that's not true. I just remembered that I once had a bunch of sushi and then did Taekwondo sparring for an hour.
I recommend experimenting with different foods to find what exactly sits quietly in your belly during your entire workout. In a perfect world, you would eat at 5 am, then workout at 6 am. If you're eating at about 5:40 am, then I recommend something light.
I know a lot of people have success with my breakfast diet- 6 scrambled eggs (half with yokes) and a bowl of shredded wheat. Some people do eggs & oatmeal or eggs & cream of wheat. I'm partial to eggs because it's a light protein that sits well with me 10 to 15 minutes before the workout, and it's fast and easy to prepare. Of course, I also squirt a little bit of ketchup on those bad boys.
You're thinking, "6 eggs???" No, 6 eggs are not necessary for most. Remember, my protein intake requirement is different than a 140 pound female. Take a look at your body comp chart. Take your protein intake requirement and divide it by 5 (five meals a day). For many females, that's roughly 15 grams a meal. That's 1 egg and a cup of milk and you've knocked out your protein requirement, or 2 eggs and some white cheese melted on top.
See you in class!
Duncan Richardson
Chief Master Instructor
Taekwondo & Fitness Instruction
Duncan,
What do you recommend eating before the 6am workout?
*******************
I know it can be difficult to eat something before a workout, let alone at 5:30 am. On the other hand, it is important to eat something before the workout or immediately after. Think about... your body just went through an 8 hour fast. The longer you prolong eating after you wake up, the slower you may make your metabolism.
Back to the question... I can personally eat anything before a workout. Oops, that's not true. I just remembered that I once had a bunch of sushi and then did Taekwondo sparring for an hour.
I recommend experimenting with different foods to find what exactly sits quietly in your belly during your entire workout. In a perfect world, you would eat at 5 am, then workout at 6 am. If you're eating at about 5:40 am, then I recommend something light.
I know a lot of people have success with my breakfast diet- 6 scrambled eggs (half with yokes) and a bowl of shredded wheat. Some people do eggs & oatmeal or eggs & cream of wheat. I'm partial to eggs because it's a light protein that sits well with me 10 to 15 minutes before the workout, and it's fast and easy to prepare. Of course, I also squirt a little bit of ketchup on those bad boys.
You're thinking, "6 eggs???" No, 6 eggs are not necessary for most. Remember, my protein intake requirement is different than a 140 pound female. Take a look at your body comp chart. Take your protein intake requirement and divide it by 5 (five meals a day). For many females, that's roughly 15 grams a meal. That's 1 egg and a cup of milk and you've knocked out your protein requirement, or 2 eggs and some white cheese melted on top.
See you in class!
Duncan Richardson
Chief Master Instructor
Taekwondo & Fitness Instruction
Day 3
Day 3 Thai-Robics-
"That is just the kind of work out I’ve been missing, it is hard to do that sort of intensity all on your own."
Cole MAJ Cole PackwoodAdjutant, 116 Cavalry (BCT), IDARNG(208) 272-4661 Office
Thanks for the feedback Cole! By the sounds of it, everyone is getting some pretty good workouts. And, the fun has just begun!
First and foremost, many students were not able to get body compositions and testing done. This Saturday, we're going to have a makeup and review session at 9 am. If you missed Monday's Orientation, or you would just like a refresher, then I would highly recommend coming. Then, you can stay and do the Sport Fusion class at 10 am. Most likely, we'll finish early and you can just hop into the 9 am Thai-Robics.
Alrighty... more later!
Respectfully,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com
"That is just the kind of work out I’ve been missing, it is hard to do that sort of intensity all on your own."
Cole MAJ Cole PackwoodAdjutant, 116 Cavalry (BCT), IDARNG(208) 272-4661 Office
Thanks for the feedback Cole! By the sounds of it, everyone is getting some pretty good workouts. And, the fun has just begun!
First and foremost, many students were not able to get body compositions and testing done. This Saturday, we're going to have a makeup and review session at 9 am. If you missed Monday's Orientation, or you would just like a refresher, then I would highly recommend coming. Then, you can stay and do the Sport Fusion class at 10 am. Most likely, we'll finish early and you can just hop into the 9 am Thai-Robics.
Alrighty... more later!
Respectfully,
Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com
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