Winter Mode

1 Dec

Oh, my aching muscles. Yesterday I began my 12 week weightlifting program. I am following the book Weight Training Workouts that Work, Vol. 2 by James Orvis. This is the same program I did last February-April. Since I had such success with the program the first time I have decided to do it again. What I love most about this program is the variety from day to day and week to week. No single workout is ever the same and I think this is key to the program’s success. The constant change keeps the body guessing and therefore it is constantly challenged.

The format of the program is set up as follows:

2 weeks of Giant Sets
2 weeks of 1 muscle a day
2 weeks of the Big 3
2 weeks of 12-minute workouts
2 weeks of Volume Training
2 weeks of Circuit Training

Yesterday’s workout began with a quick 5.5 mile bike ride followed by Giant Sets. These consisted of walking lunges, leg press & calf raise and lat pulldown, bench press & dumbbell press. Now all of the muscles that I used to complete those exercises are gently reminding me that it’s been way too long since my last strength session. (I found a free download of the first week of the program.)

Today I plan to head out for a run, something very easy and short. Winter mode for me will be heavy on the strength training and light on the running. It’s nice to switch gears at last.

SeRUNdipity was kind enough to email me a copy of the group photo that was taken at the Expo a couple weekends ago. It was so cool to put meet up with these folks in person! I am really looking forward to another one of these meetups at a future race.

trip_sister, SeRUNdipity, eyedoctodd, myself, gone_fishing, LongIslandChick


3 Responses to “Winter Mode”

  1. Oscar Yeager December 1, 2009 at 1:30 pm #

    I do the same thing, so far as concentrating more on strength training in winter mode and more on running when the weather gets better.But lately my treadmill workouts have not been going so well, and I sometimes think maybe I should go back to higher mileage? Even if I don't want to, and I don't, but I just hate to see myself going backwards running.

  2. Lacey Nicole December 1, 2009 at 1:57 pm #

    what a fabulous photo!!! sounds like a GREAT workout plan. i miss having a consistent plan/program. i'm definitely looking at the first week free download 🙂 keep posting your workouts, too!!!! i love getting ideas of what to do for weights. good for you– you are non stop!

  3. Marlene December 1, 2009 at 2:49 pm #

    Sounds like a heavy duty program. I think I would like the variety. Kudos for kicking it off!

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