Now that marathon training is officially kicking off, I made sure to start things off right by heading to the gym.
You thought I was going to say out for a run, didn’t you? Well, I did still run. I just can’t do that outdoors too easily on a Tuesday when the kids don’t have school. I could splurge on a nice double jogging stroller…but I have absolutely zero desire to push around 60-70 pounds of little people while running. Then again, it could turn me into a running beast like this lady. Hmmmm? I still say not worth it.
And that’s how I found myself on the treadmill to bang out 4 miles in no time flat. Well, 4 miles feels like no time flat compared to longer runs and when reading Gone Girl on my Nook.
Notes about this image: A) That book is crazy and I’m ready to end it so I can know how it all plays out. B) I didn’t run 4.52 miles in 17 minutes. I’m not quite that fast. Ha. That would be my cool down walking pace. C) Yes, I’m one of those who can run and read at the same time. Probably not the safest idea considering my clumsy ways, but I live on the edge like that. ha.
After my run, I headed over to the weight area to tackle a full body workout. This week I opted to join up with my Best Body Bootcamp pals and complete a ladder based workout. No worries. I didn’t do a workout that involved dragging myself up a literal ladder. Although, that reminds me that we do now have those Jacob’s Ladder machines at our gym and I still have yet to try one.
Anyway. Ladders. For strength training.
For ladders, you pick ONE exercise and go through multiple sets that gradually increase the number of reps each set while keeping a minimal rest period between sets. For example, you choose a dumbbell bench press for a chest exercise. You will pick ONE weight that generally feels comfortable for the 10-12 rep range (or maybe even slightly lighter than that).
Start with a set of 5 reps. After completing those 5 reps, rest for about 20-30 seconds (the shorter the rest period, the greater the challenge). Then, complete 6 reps of the bench press. Rest for 20-30 seconds. Go for 7 reps. Rest for 20-30 seconds. Continue increasing to 8, 9, and finally 10 reps with the 20-30 seconds rest between each set. You should FEEL it by the 8, 9, and 10 rep range of the workout.
Pick a few exercises for other body parts and complete the same rep scheme for a full ladder workout!
It would go a little something like this:
You can incorporate it any number of ways:
- Full Body – picking one exercise per body part
- Upper Body – picking 2 exercises for chest, back, shoulders and 1 exercise for biceps and triceps
- Lower Body – picking 4 to 7 lower body moves
- Power Training – add a cardio burst with things like burpees
- Core Work – put a different twist on crunches doing a ladder with 15-20 reps
- Cardio – use the same premise in a cardio interval workout going from intervals of 1-5 minutes
They provide a great way to bust out of a strength training rut and really push your muscular endurance. Let me know if you give them a try! I know you will be thinking of me regardless as your sore muscles speak to you following this workout.
Your Turn – Have you ever done ladders in strength training.