OKTOBER
Due to injured right shoulder I do rehab training 3-4 times a week.
Rehab program
- biceps curl
- triceps (with a rope or a rubber band)
- outer shoulder movement (with rubber band)
- inner shoulder movement (with rubber band)
- light rowing for back stability
3 x 15 reps on a fairly light weight to maintain a good movement and softness in the shoulder.
Instructing:
- Poweryoga 1 time a week
- Living Room dancing 1 time a week
- Boxing 1 time a week
Own training:
- running 1-2 times a week
- power walks 3-4 times a week
- hill training, climbing a hill and jogging down 1 time a week.
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SEPTEMBER
September has been about feeling how my body works and how it feels. When a strong day, I train heavy, and when during a “weak” day, a mild training instead. 5 days a week training.
- 2 resting days/week
- Try new training classes, more variety!
- Running minimum 3 times a week, for 30-60min. Intervals when feeling strong.
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JUNE
NEW SUMMER TRAINING PROGRAM (you only need running shoes and a rubber band)
GYM- Rehab – program: 4 times a week
Running: 3 times a week
Morning power walk: every other day
100/100 program: every other day
GYM- Rehab -program (normal gym program doing all the bigger muscle groups. But when doing arms, shoulder, pecs and upper back I use maximum of 5 Kg:s. 3 set with 25-35 repetitions in each. The goal is to maintain good movement and avoid a “frozen shoulder”. After a couple of weeks, I will increase the weight little by little, depending on how the shoulder feels.)
- Legs, lower back and stomache (Abs): normal weight on machines.
- Biceps Curl
- Triceps pulls
- cable-cross pecs
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100/100 program
Do following activities, with no rest in between. (when you´re tired, paus shortly and then continue.) You measure how strong you get by how long time it takes doing all the exersizes. (total time) The shorter the time, the better!!! Do 100 repetitions on each exersize.
100 “calf lifts” (lift up heel to only standing on the toe. Lift 100 times, using your calfs)
100 “knee bends” (wide between the legs, and sit gently down, and then rise again.)
100 “rump-lifting” (lay on your back, and lift your rumper as high as you can, and then let it down)
100 “back-lifts” (lay flat on your belly, looking down on the floor/ground. Hands on rumper och by ears. Lift upper body from floor, and then down. 100 repetitions)
100 “sit ups” (normal situps)
100 “rowing with rubberband” (use a rubber band and fasten it to an object in front of you. Pull back, like if rowing, 100 times)
100 “push ups” (wide apart to work pecs)
100 “triceps lifts” (use a chair, sit on it and then put your hands on the chair along your hips. Wove out and stretch out your legs, and then dip your rumper, while bending your arms. Triceps are working)
100 “biceps curl” (use the rubber band, and fasten under your feet. 100 biceps curl)
100 “shoulder flies” (use rubber band, fastened under feet, and do butterfly movement with rubber band, working your deltoideus)
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MAY
(rehab) TRAINING PROGRAM
Running: 3 times a week
Morning power walk: every other day
Power Yoga: 1 time a week
APRIL
Running: 3 times a week
Gym: 3 times a week
Climbing: 3 times a week
Morning power walk: everyday ( if possible)
Power Yoga: 1 time a week
Mountain Bike: 1 time a week (start when snow has melted)
MARCH
Same as january/february but focus on:
More climbing/ bouldering
More condition
more walks
JANUARY and FEBRUARY
Monday: Power Yoga, 30 min bouldering, 30 min condition (running or jogging)
Tuesday: gym (whole body) , 30 min condition (stairmaster)
Wednesday: 30 min bouldering/ climbing, 30 min condition (run or jog)
Thursday: (rest) just power walk in the morning
Friday: 1 hour climbing/ bouldering, 30 min condition (run/jog/stair master)
Saturday: gym (whole body) , climbing
Sunday: (rest) just power walk
