60-Minute Drill

Sometimes, too much time may be spent in the gym or in doing a certain type of workout. Below are just a few types of workouts and their estimated time to completion if you picked exercises that agreed with the tempo.

Power workouts take more time:

Power Workout	Parameters
Warm-Up (includes dynamic flexibility)	10 minutes
Exercise/Drills	Of 5 sets, 4 repetitions (reps)
Tempo	1-0-0
Rest Intervals	2 minutes (m)
1 rep =	1 second (s)
4 reps =	4 seconds
5 sets =	8 m 4s
Exercise/Drill #	Time to Completion
1)	8m 4s
2)	8m 4s
3)	8m 4s
4)	8m 4s
5)	8m 4s
Total Exercise/Drill Time	40m 20s
Cool Down (Static Stretching, light run, walk, bike)	Approximate Time Leftover = 9m 40s
Grand Duration	60 minutes

Endurance workouts are what they are....endurance. Can your body act again after a short rest window as it should during this protocol?

Endurance Workout	Parameters
Warm-Up (includes dynamic flexibility)	10 minutes
Exercise/Drills	Of 3 sets, 15 reps
Tempo	1-1-1
Rest Intervals	60 seconds at the most
1 rep =	3 seconds
15 reps =	45s
1 set =	45s
3 sets =	2m 15s
Exercise/Drill #	Time to Completion
1)	2m 15s
2)	2m 15s
3)	2m 15s
4)	2m 15s
5)	2m 15s
6)	2m 15s
7)	2m 15s
8)	2m 15s
Total Exercise/Drill Time	17m 45s
Cool Down	12m 15s
Leaves space for 20 m of cardio between the exercises and cool down
Grand Duration	60 minutes

Circuits, generally, save time. But, they can be tough. There is more room to experiment. But, make sure you are not fatiguing a muscle group when you do wish to fatigue it. HIIT (high intensity interval training comes in to play in this case.)

Circuit Workout	Parameters
Warm-Up (includes dynamic flexibility)	10 minutes
Exercise/Drills	For various durations from 10s to 30s
Tempo	Flexible - just complete as many as you can with good form in the indicated amount of time.
Rest Intervals	10s at most between exercises…30s between exercise sets...60s between circuit sets/numbers
Sets	Range from
Circuit Number	3 sets per Circuit	Type/Sequence	Time to Completion
1	) 30s per exercise	Lower Body-Upper Body-Lower Body	4m 30s to 5m 30s
2)	10s per exercise (i.e., 10s run)	Short distance-Upper Body-Short Distance	3m 30s to 4m 30s
3)	30 seconds per exercise	Upper Body-Upper Body (Floor Core)-Upper Body	4m 30s to 5m 30s
Cool Down	10 minutes	Total Exercise/Drill Time	12m 30s to 15m 30s
Grand Duration	32m 30s to 35m 30s

With heart,

Derek

Derek Arledge, MS, CSCS            www.teempt.com            TEEM Performance Training

You Can Lead - She Stepped Up

(June 2015)

Kiki Densamo has a goal of being fit just like many other people. So, she is the captain of her team's 10-week pedometer challenge. Pssst, hey...after the first week of competition, her team sat in 2nd place out of 82 teams just steps behind the defending champions from last year. So, what does this mean?

Well, competitiveness and a willingness to make a healthy and active change is in all of us. Sometimes, stepping out of the comfort zone means joining others in the process - it takes a team to complete a team activity. Who knows...may be during this process other people will catch on easily. Likewise, pedometer challenges are a great way to involve a lot of people in a large effort to defeat sitting for too long, especially if your job or position predisposes you to a sedentary lifestyle (commuting counts in that process as well).

On another front, Kiki has positioned herself to be an exercise leader. She has created a separate day during the week in which her teammates as well as other office-mates can talk a walk break around her work environment. Access speaks volumes in this case as does focus. When these two are put in to a formula, the yield is reactive.

With heart,
Derek

Derek Arledge, MS, CSCS     www.teempt.com     TEEM Performance Training

June 2015

In the first full summer month, may you be informed that there will not be a lot of e-newsletter postings. Several blog posts will go straight to social media, which you can follow at the following:

TEEM Facebook Page
Twitter: @TEEMPTraining and it's hashtags.

June 2015 was an interesting month for TEEM Performance Training:

1. Only one e-newsletter post was distributed.

2. There are so many things on the table right now with TEEM.

3. A dear client passed away (more details here).

4. Another pre-client on the rise is the captain of her work pedometer challenge team, which sat in 2nd place out of 82 teams (more details here).

With heart,
Derek

Derek Arledge, MS, CSCS         www.teempt.com        TEEM Performance Training

Passing of a TEEM Client

A Dear Client:

John Baehrend (featured in a previous post a few years ago) was a great person to train. I met John circa 2009 when we used to live in the same building in Cambridge. John spotted a flyer I had posted in the building, inviting residents to come to a free lecture/workshop on "Fall in to Fitness". John was the only attendee. But, his presence transformed in to a 5-year training relationship. Even when John and his wife, Sandy, moved out of the building and across the river, we still had our morning exercise session.

Five years...it is the longest period of time that I have trained someone in my career without a break in training. To this day, I try not to take for granted the number of people that show up to a workshop or other activity because a strong relationship can be developed through one person.

John was not only a client; he was a friend. He and Sandy got the chance to know my family (Chandace and Derek Jr). In our many conversations, I had the pleasure of learning about his lovely family as well as his strong faith. John, in his 80's, passed away in late June (it was a difficult day to feel like training). But, he never stopped exercising until he simply...could not. We tried many exercises from squats to push-ups to functional get-ups off the ground. We worked on his weaknesses, strengths, and even added in some fun in the functional training with backwards walking.

I will not take for granted the time that I spent training John. He welcomed me in to his home for five years. We laughed, shared stories, asked about each other's family. It is always a pleasure to have the opportunity to train someone like John Baehrend. May God bless his soul!

With heart,
Derek

Derek Arledge, MS, CSCS         www.teempt.com        TEEM Performance Training