Yesterday officially began my Velocity training. I met with Jonathan, my new trainer, for a half hour of seriously intense exercise. He introduced me to a lot of new tools for getting the most out of your body. We used TRX straps. Have you heard of these? I hadn't either. Apparently they are popular and used by Navy Seals. All I know is that they seem very complex to rig up - with lots of hooks and stuff. He attached the straps to a machine thankfully, because if left to my own devices to get them set up, I'd have likely strangled myself with them! (see the pic above)
At any rate, we did lots of exercises with them, like pushups. Let me tell you, I am usually pretty good at pushups on the floor (on my toes, not girly style). Pushups with these straps is another story. So difficult! He also had me use them for pull-ups, chest flies, etc. Whew, each exercise was tough, and felt awkward. But, eventually it all came together.
We also used kettle bells for several exercises. Like squats where I swung the bell with one hand out in front of my body to chest level. And a lot of arm exercises pressing the bells overhead.
I also did several types of bursting cardio exercises that really got my heart rate up: jumping up and down off a step bench, sprinting side to side, going over the bosu side to side, you get the picture. And I couldn't forget the lunges, ab stuff, and butt kickers.
Here's how it worked: Jonathan had me do sets of 3 exercises, each set 2 times. I rested for about 30 seconds between each set. It kept me moving the whole time, and my heart rate was up there. A friend asked me if this was harder than bootcamp class. (we have a weekly interval bootcamp class at Can Do) I don't know if it was harder - it was just different. BUT, I do know this, taking Boot Camp for months now has definitely prepared me for this Velocity training. I felt good during the training. I felt strong, and best of all capable.
I'll be doing this training 3 times a week through the month of June. The plan also calls for me to do 20-30 minutes of cardio on the days after I train with Jonathan. These post workout sessions should be low intensity and can be walking on the treadmill, using the stepmill or arc trainer. Yesterday I walked on the treadmill at a speed of 3 and incline of 6. Between that and all of the exercises, today my body is really sore. Especially my butt and shoulders!
The rest of the week I am supposed to get in 3 additional cardio sessions. These have to be done on non-consecutive days that I don't train. I can choose from a sprint session on a treadmill. I run as fast and hard as I can for 20 seconds. Then I get off the treadmill and rest for 40 seconds. This is repeated for 25 minutes.
Or, I can do an interval session on any cardio piece of equipment. During this session I set the machine to high resistance for 1 minute and the low for 1 minute. Ex, jog on the treadmill at 5 speed for a minute and then another minute walking at 2.5. Repeating all of this for 40 minutes.
The other type of cardio session is a Steady State session. I can choose to do a cardio class that keeps my heart rate at a steady state (vs. intervals) or pick a machine and set it to fat burn for 50-60 minutes.
And that was just for Days 1-7!!! The following weeks call for increasing the number of sessions. I'm sweating just thinking about it!!
So, if you're still interested in hearing about the diet portion of the Velocity program, stay tuned. That's coming up in my next post!
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