Rate of Perceived Effort (RPE)...
Sometimes, but not every time, at the end of a 4x7 Meso-Cycle you just know that you are headed for a Perfect 10. When you head into that last High Intensity training day of the cycle with a healthy trepidation, knowing that the previous high intensity day was incredibly tough and that this one promises to hit you even deeper and harder, you know you are in for it. A Rate of Perceived Effort of 10 takes you all the way to your edge (and sometimes a bit beyond it seems).
Today was one of those Perfect 10s for me. I just completed my latest 28 day 4x7 cycle. This one was the culmination of a string of General Physical Preparedness cycles and leads me into my next phase of training, which is Specific Physical Preparedness. I'm extremely pleased with my progress up until now and I'm very excited about where I see things going from here. My ongoing objective is still the elusive gymnastics planche. And it is still a long ways off, but seems more attainable all the time. Most of the planche specific work I have been doing has actually been on my Moderate Intensity days, where I focus more on strength. My High days have been focused on energy system work through resistance oriented movements.
The cycle I just finished used 3 "courses" on the High Intensity days. So yesterday, this is what I subjected myself to... ;-)
FlowFit 2 -> 12 Rounds of 45 seconds. Each round consisted of a run through the flow, leaving between 5-10 seconds rest (if I really gunned it through the flow). So a few quick vibration drills and I had to dive back in.
SB6D Routine -> 4 Rounds of 4 flows / 15 sec rest between rounds. This was like hitting yourself over the head with a hammer... it feels so good when you stop! ;-)
Double Swipes -> 25 lbs - 60 seconds on 30 seconds off for 4 rounds. This was a blessed break after the previous two. Felt like a wind down!
I'll now go into a one-week interlude in my training to break things up a bit. It works out quite well actually as I am heading to Montreal for a week. I'm really looking forward to this as I am taking my new tow with me. I just recently received my American Kettlebell Club 16 kg bell! I'll be spending the week working on grooving some of the technique involved in that. I'm slated to head to the AKC certification in Toronto next month. I'm looking forward to this immensely!!
After that I'll be back to the "lab" trying to work my way thorugh all these ideas I have for this next phase of SPP. Should be fun...
Cheers,
Adam
Sometimes, but not every time, at the end of a 4x7 Meso-Cycle you just know that you are headed for a Perfect 10. When you head into that last High Intensity training day of the cycle with a healthy trepidation, knowing that the previous high intensity day was incredibly tough and that this one promises to hit you even deeper and harder, you know you are in for it. A Rate of Perceived Effort of 10 takes you all the way to your edge (and sometimes a bit beyond it seems).
Today was one of those Perfect 10s for me. I just completed my latest 28 day 4x7 cycle. This one was the culmination of a string of General Physical Preparedness cycles and leads me into my next phase of training, which is Specific Physical Preparedness. I'm extremely pleased with my progress up until now and I'm very excited about where I see things going from here. My ongoing objective is still the elusive gymnastics planche. And it is still a long ways off, but seems more attainable all the time. Most of the planche specific work I have been doing has actually been on my Moderate Intensity days, where I focus more on strength. My High days have been focused on energy system work through resistance oriented movements.
The cycle I just finished used 3 "courses" on the High Intensity days. So yesterday, this is what I subjected myself to... ;-)
FlowFit 2 -> 12 Rounds of 45 seconds. Each round consisted of a run through the flow, leaving between 5-10 seconds rest (if I really gunned it through the flow). So a few quick vibration drills and I had to dive back in.
SB6D Routine -> 4 Rounds of 4 flows / 15 sec rest between rounds. This was like hitting yourself over the head with a hammer... it feels so good when you stop! ;-)
Double Swipes -> 25 lbs - 60 seconds on 30 seconds off for 4 rounds. This was a blessed break after the previous two. Felt like a wind down!
I'll now go into a one-week interlude in my training to break things up a bit. It works out quite well actually as I am heading to Montreal for a week. I'm really looking forward to this as I am taking my new tow with me. I just recently received my American Kettlebell Club 16 kg bell! I'll be spending the week working on grooving some of the technique involved in that. I'm slated to head to the AKC certification in Toronto next month. I'm looking forward to this immensely!!
After that I'll be back to the "lab" trying to work my way thorugh all these ideas I have for this next phase of SPP. Should be fun...
Cheers,
Adam
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Adam,
I follow your progress eagerly, as I too would love to work toward planche one day. Are the vibration drills you speak of a part of the RESET DVD?
Have a safe trip to Montreal!
Philip
Posted by: Philip | May 30, 2008 at 01:42 PM
Hi Philip,
Yes, the drills can be found in the RESET DVDs.
Cheers,
Adam
Posted by: Adam | May 31, 2008 at 10:28 AM