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training journal

I’ve been getting quite a few questions of how I stay physically active so I decided to create a page devoted to documenting my training progress.  (Scroll down for the updated training journals – 2015 progress below!)

P.S. Shout out to my hubby for the programs, coaching, and support!

If you have any questions, please shoot me an email:  rdiosolopez@gmail.com

***

FALL 2015

Monday and Thursday:  Hill Running (and Thursday Pilates class)

Tuesday, Wednesday, Friday: Walking for 1 hour and yoga

*** Taking a break from training and just remaining active because of a busy home schedule and getting back into the swing of things with homeschooling and managing other projects.

SPRING 2015

Began new training program May 5, 2015…I have also incorporated yoga on the off days….

Day 1
-using 12kg
-Density x 15 mins
Goblet Squat x 5
Snatch x 5L+5R
J-Dog x 6 (3 per side)
Day 2
-using 10kg
-Density x 20mins
1a)“X”-Lunge & Press Combo x 5 per side
  • hold the kettlebell in the rack on your R side
  • lunge back with your R leg touching the R knee to the ground
  • push through your L leg to get back to standing, pause and squeeze your L glute, then PRESS the KB with your R arm
  • do all 5 reps, then switch to the L side
1b) KB Row x 8 per side
Day 3
-use 12kg
1a) X-1ASDL (one arm single leg deadlift) x 5 per side x 3 sets
1b) Bird Dog Rocks x 5
2) Swing Density x 10 minutes
10 reps at the top of every minute
***

March 10, 2015

I did my December 2014 program (scroll down) until we left for Costa Rica at the end of January.  While in Costa Rica for a month, I alternated sprinting on the beach and going for 1-1.5 hour long walks in the morning.  I did occasional bodywork stuff on the rings and did one yoga class.  I felt great with this simple program.  We returned home in mid-February and I haven’t done much except Original Strength resets.  I am starting a new 4-week program:

Monday – 2 hour Hike with kids
Tuesday – KB Density Day
  1. Start the session increasing your parasympathetic tone by deep breathing for 10-20 breaths
  2. Then warm-up with your OS Reset Routine
  3. Perform 1 Get-Up per side holding each position solid for 2 seconds
  4. Then, set your timer for 15 minutes, and perform the following complex as many times as possible within the 15 minute period.
    These are 1-arm complexes so start with your left arm and perform all the exercises, then switch to your right and do the same.
    You can rest both between hand switches and/or between completion of both sides.
    Try not to rest until you’ve completed the entire complex…
    • Clean x 1
    • Press x 1
    • Squat x 2
    • Swing x 5
    • Switch Hands or park the KB and rest
Wednesday – OS
  1. Start with breathing… 10 to 20 breaths
  2. OS Reset Routine…
    • Neck Nods x 10 each (“yes” and “no”)
    • Rocking x 10
    • Rolling x 10 each limb
    • Cross Crawl x 20
  3. Set your timer for 10 minutes and baby crawl forward and backward.  Play with the speed throughout the session.  Make sure to accentuate the flexion in your wrists when you crawl to balance all the extension.
  4. Finish with breathing… 10 to 20 breaths
Thursday – OFF
Friday – KB Density Day
  1. Start the session increasing your parasympathetic tone by deep breathing for 10-20 breaths
  2. Then warm-up with your OS Reset Routine
  3. Perform 1 Get-Up per side holding each position solid for 2 seconds
  4. Then, set your timer for 15 minutes, and perform the following complex as many times as possible within the 15 minute period.
    These are 1-arm complexes so start with your left arm and perform all the exercises, then switch to your right and do the same.
    You can rest both between hand switches and/or between completion of both sides.
    Try not to rest until you’ve completed the entire complex…
    • Swing x 5
    • Snatch x 4
    • Squat x 3
    • Switch Hands or park the KB and rest
Saturday or Sunday – OS
  1. Start with breathing… 10 to 20 breaths
  2. OS Reset Routine
  3. Set your timer for 10 minutes and baby crawl forward and backward.  Play with the speed throughout the session.  Make sure to accentuate the flexion in your wrists when you crawl to balance all the extension.
  4. Finish with breathing… 10 to 20 breaths

***

Progress Report (For training program details, scroll a little further down)…
Dec 16/14: Day 1/Week 1 – could not do 5 continuous chains so we adapted program to now only do 3; not feeling as strong this month; for this workout, I did 5 chains but rested after 3 chains for 30 seconds
Dec 18/14: Day 2/Week 1 – challenging even though I have dropped to only 3 chains instead of 5, the transition from squat to press took a ton of focus to maintain my tension
Dec 21/14: Day 3/Week 1 – this light day was perfect for a Sunday workout; gave me enough energy and was not hard today
Dec 23/14: Day 1/Week 2 – was able to maintain form but 4 sets was definitely challenging
***Christmas Crazy***
Adding sprints to my training…
Dec 28/14: Sprint Day – 7x100m – first two at 50%, gradually building to 100%
Dec 29/14: Day 2/Week 2 – Difficult
Dec 30/14: Sprint Day – 7x100m – intensity same as Dec 28
Dec 31/14: Day 3/Week 2 – Ok, not as easy as last week’s Day 3
Week 3:
Jan 2- day 1 -11111; 3 sets of double rows (5 per side)
Jan 7 – day 2 – 11111; struggled with the last set…could not press last press in last chain.
Jan 9 – day 3 – 11111; felt good

 

December 17, 2014

Day 1 – Medium
1. Fat Loss Chain…
(Swing, Clean, Press, Squat) x 3
2. 1-Arm Row (3 sets of 5 per side)
Day 2 – Heavy
1. Fat Loss Chain…
(Clean, Squat, Press, Squat, Swing) x 3
Day 3 – Light
1. Fat Loss Chain…
(Clean, Press, Squat) x 3
2. Alternating Rack Lunges (3 sets of 3 per side)
Rest Time Per Week…
Week 1 – 3 sets, 90s rest between sets
Week 2 –  4 sets, 90s rest between sets
Week 3 – 5 sets, 90s rest between sets
Week 4 – 5 sets, 75s rest between sets
Week 5 – 5 sets, 60s rest between sets
***

November 10, 2014

3-week Training Program

Finished the last program with great results strength-wise.  Able to really focus on technique and pay attention to my body’s feedback.  Starting a new program that will include snatches with the 12kg which I have never done before.  I do feel that I am at my strongest right now.

Monday

Density: 15 minutes, as many sets as possible NEVER going to fatigue
Use double 12kg Kbs
Clean x 3
Press x 1
Squat x 2
Tuesday
1. 1-Arm Swing use (12kg) – EMOTM for 10 min
Thursday
Density: 15 minutes, as many sets as possible NEVER going to fatigue
Use 12kg KBs
Squat x 5
Row x 5
Rack Lunge x 3/side
Friday/Saturday
Snatch
PROGRESS:
Mon Nov 10: 12 sets
Wed Nov 12: done (easy)
Fri Nov 14: 5 sets (took extra break before lunges…about 30 sec)
Sun Nov 16: snatch 3/side emotm 10 min (12kg) – easy
Wed Nov 19:  13 sets
Thurs Nov 20: done (easy)
Sat Nov 22: 5 sets (all supersets this time)
Sun Nov 23: snatch 4/side emotm 10 min (12kg) – easy
Wed Nov 26: 14 sets
Thurs Nov 27: done (easy)
Break in workouts due to illness/busy
Wed Dec 3: 5 sets (supersets – very challenging today)
Break – no sleep and fatigue; only did Original Strength resets from Dec 3- Dec 11
Fri Dec 12: snatch 5/side emotm 10 min (12kg)  – feel great after but was very challenging, required a lot of focus on tension
Progress Report:
This 3-week session spanned a little longer because of December commitments and overall lack of energy.  Feeling less strong in December and a little lethargic.

***

FALL 2014 Training program

 

MONDAY – Strength Foundation

OS Warm-Up
Perform the following Every Minute On The Minute (EMOTM)…
1a) 2 x Double Clean & Press
1b) 2 x Double Front Squat

-repeat 10x for a total of 20 sets

TUESDAY – OS & Conditioning
1) Baby Crawl forward & backward for 10 minutes straight
2) Perform Double KB Swings EMOTM x 10mins with the 12kg kettlebells (*see below for loading parameters)
WEDNESDAY – OFF
THURSDAY – Strength Focus
OS Warm-Up
-Perform alternating sets of Double Clean & Presses with Double Front Squats.
-Rest no longer than 60s between sets
Workout 1: 5 x 3
Workout 2: 6 x 3
Workout 3: 7 x 3
Workout 4: 8 x 3
Workout 5: 9 x 3
Workout 6: 10 x3
FRIDAY – OFF
SATURDAY – OS & Conditioning
1) Baby Crawl forward & backward for…
Workout 1: 5 mins
Workout 2: 6 mins
Workout 3: 7 mins
Workout 4: 6 mins
Workout 5: 7 mins
Workout 8: 8 mins
Workout 9: 7 mins
Workout 10: 8 mins
Workout 11: 9 mins
Workout 12: 8 mins
2) Perform Double KB Swings EMOTM x 10mins with the 12kg kettlebells (*see below for loading parameters)
SUNDAY – OFF
***Double Kettlebell Swing Loading Parameters***
-Use 12kg kettlebells
-Set your timer for 10 minutes
-Perform the set amount of reps EMOTM (Every Minute On The Minute)
-Get the kettlebells to chest height for each rep
Workout 1: 5 reps
Workout 2: 5 reps
Workout 3: 6 reps
Workout 4: 6 reps
Workout 5: 7 reps
Workout 6: 7 reps
Workout 7: 6 reps
Workout 8: 7 reps
Workout 9: 8 reps
Workout 10: 8 reps
Workout 11: 7 reps
Workout 12: 7 reps

***

June 24, 2014

Started a new 6 week program with double 12kg kbs:

WEEK 1:

Monday:

1. Warm-up Original Strength Resets

2. Double Front Squat & Double Press (2 x 12kg) – 10 sets of 1

3. Crawl for 5 minutes

Wednesday:

1. Warm-up Original Strength Resets

2. Double Swing (2 x 10kg) – 5 times at the top of each minute for 10 minutes

3. Crawl for 5 minutes

Thursday:

1. Warm-up Original Strength Resets

2. Double Front Squat & Double Press (2 x 12kg) – 10 sets of 1

3. Crawl for 5 minutes

Friday:

1. Warm-up Original Strength Resets

2. Double Swing (2 x 10kg) – 6 times at the top of each minute for 10 minutes

3. Crawl for 5 minutes

WEEK 2:  Monday is the same.  Increase to 6 reps and 6 sets for the other days.

WEEK 3:  Monday is the same.  Increase to 7 reps and 7 sets for the other days.

WEEK 4:  Monday is the same.  Increase to 8 reps and 8 sets for the other days.

WEEK 5:  Monday is the same.  Tuesday/Friday: swings – 20 sec work/40 sec rest and Thursday: 9 sets.

WEEK 6:  Monday is the same.  Tuesday/Friday: swings – 25 sec work/35 sec rest and Thursday: 10 sets.

***

June 16, 2014

Taper Week/Off Week.

Original Strength Resets daily.

Mon: Swing 16 kg kb 12 times at the top of every minute for 10 minutes. Crawl 5 minutes.

Wed: Press/squat double 12 kg kbs – 1 rep/5 sets (superset)

Friday:  Swing double 12 kg – 5 times at the top of every minute for 10 minutes. Crawl 5 minutes

***

May 20, 2014

Started a new 4 week program this week now that I have regained strength and my elbow is feeling better.

Week 1 – Week 3:

Monday – Medium GRIND

1. Warm-up Original Strength Resets

2. Double Front Squat & Double Press (2 x 10kg) – Ladder 1, 2, 3

– Complete as many ladders as I can in 25 minutes without sacrificing technique

3. 5 minute forward and backward crawl

Tuesday – Light BALLISTIC

1. Warm-up Original Strength Resets

2. Double Clean & Double Swing (2 x 10kg) – Ladder 2, 4, 6 (Superset)

– Complete as many ladders as I can in 20 minutes without sacrificing technique

3. 5 minute forward and backward crawl

Wednesday – Heavy GRIND

1. Warm-up Original Strength Resets

2. Double Front Squat & Double Press (2 x 10kg) – sets of 3

– Complete as many sets as I can in 25 minutes without sacrificing technique

3. 5 minute forward and backward crawl

Thursday – Medium BALLISTIC

1. Warm-up Original Strength Resets

2. Double Clean & Double Swing (2 x 10kg) – Sets of 6-7

– Complete as many sets as I can in 20 minutes without sacrificing technique

3. 5 minute forward and backward crawl

Friday – Light GRIND

1. Warm-up Original Strength Resets

2. Double Front Squat & Double Press (2 x 10kg) – sets of 2

– Complete as many sets as I can in 25 minutes without sacrificing technique

3. 5 minute forward and backward crawl

Saturday – Heavy BALLISTIC

1. Warm-up Original Strength Resets

2. Double Clean & Double Swing (2 x 10kg) – Sets of 8

– Complete as many sets as I can in 20 minutes without sacrificing technique

3. 5 minute forward and backward crawl

Sunday – REST

*** Week 1-3:  I try to break the previous week’s record of sets/ladders accomplished.

 

Week 4

Monday – Light GRIND

1. Warm-up Original Strength Resets

2. Double Front Squat & Double Press (2 x 10kg) – sets of 3

– Complete as many sets as I can in 25 minutes without sacrificing technique

3. 5 minute forward and backward crawl

Tuesday – Heavy BALLISTIC

1. Warm-up Original Strength Resets

2. Double Clean & Double Swing (2 x 10kg) – Sets of 10

– Complete as many sets as I can in 20 minutes without sacrificing technique

3. 5 minute forward and backward crawl

Wednesday – REST

Thursday – Light BALLISTIC

1. Warm-up Original Strength Resets

2. Double Clean & Double Swing (2 x 10kg) – Sets of 6

– Complete as many sets as I can in 20 minutes without sacrificing technique

3. 5 minute forward and backward crawl

Friday – REST

Saturday – Heavy GRIND

1. Warm-up Original Strength Resets

2. Double Front Squat & Double Press (2 x 10kg) – sets of 4

– Complete as many sets as I can in 25 minutes without sacrificing technique

3. 5 minute forward and backward crawl

 

***

April 23, 2014

Progress Report: (see March 17th’s entry below for details of workout A, B, C, D)

Workout A – I began with only 3 sets and 5 weeks later, I am able to complete 5 sets. (Progressed to advanced form of bird-dog exercise.)

Workout B and D –  I have been able to do one-handed swings with the 12kg (10 per side at the top of each minute) for Workout B and D.  And just yesterday, I have started to swing with the 16 kg  for Workout B and D.

Workout C – I began with only being able to complete 7 sets and 5 weeks later, I am able to complete 10 sets.  (Progressed to advanced form of bird-dog exercise.)

Additional exercises:  Indoor soccer season is over.  For the last few weeks, I have been doing stairs with some friends at the local ravine while the kids are in their outdoor program.  We set the timer for 15 minutes and do as many as we can.

Notes: Elbow is still stiff at the beginning of training but after doing Original Strength resets for warm-up, it feels fine.  Still focusing on tension and technique especially the swings.  Squats are done very slowly and very controlled to maximize tension.

***

March 17, 2014:

I injured my elbow about 6 weeks ago and I rested it for about a month so I am slowly easing back into training with kettlebells.  Here is my current weekly program:

Workout A:  (12kg) – 1, 2, 3 Ladder – Squats & Bird-Dogs  (repeat ladder for 12 minutes)

Workout B: (12kg) – 10 swings at the top of each minute (10 minutes)

Workout C: (12kg) – 3 x squats; 3 x Bird-Dogs  (repeat for 12 minutes)

Workout D: (12kg) – 10 swings at the top of each minute (10 minutes)

I warm up using Original Strength resets which take about 5 minutes.  And I train M, T, Th, Sa.  (I play soccer on Friday nights.)  This is a weekly program for 4-6 weeks.

Notes:  My energy is so much higher now that I am backing to training after a forced injury rest.  It’s a pretty easy program for me but I am enjoying focusing on technique and slowing down my squats to maximize tension.