I love the enthusiastic sarcasm; "Now for everyone's favorite, the push-up complex." Hahaha. Brilliant! Great tips along the way. Such an inspirational spokesperson. Jessie Diggins 2018 Olympic Gold Medal performance was incredible!
Hey Jesse Diggins, thanks in part to the motivation I got from the intensity and content of this challenge, I won my first marathon, a Boston qualifier in 93 degrees and 2 10 minute hills, and I am not a runner, per se (serious cyclist, but 175# which is heavy for either sport). This challenge was a fun part of my training that I could anticipate. Quick and easy and fun, can't beat it. Thanks Fastenal! Congrats on taking US skiiing to the top, Jesse! I love to ski (on occasion) and wanted to see your accomplishment in the Olympics and found this and next thing I was training, and winning haha Some of what I learned, in case it helps someone: Don't think you need to run for a year prior to beginning training if you have done plyometrics all your life or recently and are strong or can get strong before beginning to train, don't even think you have to start by running at all. I did a run to walk plan for a few weeks, started doing maybe 15 miles a week, got up to 40-close to 55 (too much), dialed it back to stay with intensity/speed, and only trained from day 1, for 7 months (but religiously, and good cardio/decent strength to start). You want to avoid a dumb seemingly minor injury, those will kill your goal completely. I did a run to walk, played conservatively with mileage (I jumped on a friends sub-3 hour plan and it was too much so I backed it off a bit). You can definitely meet your goals, but you need a strong, balanced body to start (planks, reverse planks, check out jesse diggins' strength training challenge, very inspirational coach/just won gold as 1st US cross country skier to medal, bona-fide real deal of an athlete with the mental side that goes with). Take your time getting your body ready, no days off for core, and no missed workouts, ever (ICE, SNOW, 2 weeks never above 32 degrees F, whatever it takes). Do back off and figure out any niggles, take a half tab of glucosomine chondroitin (standard recommendation by doctors in some countries according to a CRNP I just met with (doctor)). Before you start getting slight knee pain hit the glucosomine, stretch daily 5-10, eat less sugar (inflamation?), drink (maybe raw) milk and (maybe raw) eggs and whey protein, kale is easy. I did jump off my truck and landed hard on my ball of my foot, it didn't show up for a week or so, but doing something like that during high-mile training (30, 40, 50 miles) will do you in. Be careful. Get Mizuno Waveriders, there is a reason they are making edition number 22 (New Balance, Saucony, Nike, Reebok are all far, far inferior and will derail many who would otherwise succeed. You can't be slamming your metatarsals due to crap shoe structure. The padding is similar, but the structure of the Mizuno wins. Find a good training plan that has you running 6 days with one or 2 very easy and very short days, only one longer day, proper periodization, plenty of speed work. And, go easy on the easy days, especially for the first month when you are learning how much this training will break down your body. Recovery is the key, but don't push so hard you can't recover. I met with a sports doc yesterday who told me every 40 mile weeks are sufficient according to the latest and greatest, that's what triggered me to write this, because it's true, and the other thing is impact at least every other day will keep the cartilage in your hips, etc. from getting soft and leading to breakdown. Weekend warriors are definitely going to need joint replacements, gotta run 3.5 x weekly, every other day, or 4-6 times, ALWAYS with 10 minutes "too-easy" mixed jog/walk/jog/walk warm up and cool down. Do your research, use your head. Keep it fun. Don't run with people who make you run too slow (feels odd), because that is compromising your mechanics and joints to more slamming/impact. You can run circles around them if you so choose. Good luck.
XC-ers are the best conditioned athletes in any sport -- the highest VO2 Max performance measurements. But there is another, unmeasurable quality for great athletes. Her coach says Jessie can perform through physical pain from exertion better than ANY athlete he has ever seen. Mind over matter. Watch the video of Jessie (and Randall) win the team sprint gold medal in 2018 Olympics and see this in action. Go Jessie. Go US Women's XC Team.
I love the enthusiastic sarcasm; "Now for everyone's favorite, the push-up complex." Hahaha. Brilliant! Great tips along the way. Such an inspirational spokesperson. Jessie Diggins 2018 Olympic Gold Medal performance was incredible!
Hey Jesse Diggins, thanks in part to the motivation I got from the intensity and content of this challenge, I won my first marathon, a Boston qualifier in 93 degrees and 2 10 minute hills, and I am not a runner, per se (serious cyclist, but 175# which is heavy for either sport). This challenge was a fun part of my training that I could anticipate. Quick and easy and fun, can't beat it. Thanks Fastenal! Congrats on taking US skiiing to the top, Jesse! I love to ski (on occasion) and wanted to see your accomplishment in the Olympics and found this and next thing I was training, and winning haha
Some of what I learned, in case it helps someone: Don't think you need to run for a year prior to beginning training if you have done plyometrics all your life or recently and are strong or can get strong before beginning to train, don't even think you have to start by running at all. I did a run to walk plan for a few weeks, started doing maybe 15 miles a week, got up to 40-close to 55 (too much), dialed it back to stay with intensity/speed, and only trained from day 1, for 7 months (but religiously, and good cardio/decent strength to start). You want to avoid a dumb seemingly minor injury, those will kill your goal completely. I did a run to walk, played conservatively with mileage (I jumped on a friends sub-3 hour plan and it was too much so I backed it off a bit). You can definitely meet your goals, but you need a strong, balanced body to start (planks, reverse planks, check out jesse diggins' strength training challenge, very inspirational coach/just won gold as 1st US cross country skier to medal, bona-fide real deal of an athlete with the mental side that goes with). Take your time getting your body ready, no days off for core, and no missed workouts, ever (ICE, SNOW, 2 weeks never above 32 degrees F, whatever it takes).
Do back off and figure out any niggles, take a half tab of glucosomine chondroitin (standard recommendation by doctors in some countries according to a CRNP I just met with (doctor)). Before you start getting slight knee pain hit the glucosomine, stretch daily 5-10, eat less sugar (inflamation?), drink (maybe raw) milk and (maybe raw) eggs and whey protein, kale is easy. I did jump off my truck and landed hard on my ball of my foot, it didn't show up for a week or so, but doing something like that during high-mile training (30, 40, 50 miles) will do you in. Be careful. Get Mizuno Waveriders, there is a reason they are making edition number 22 (New Balance, Saucony, Nike, Reebok are all far, far inferior and will derail many who would otherwise succeed. You can't be slamming your metatarsals due to crap shoe structure. The padding is similar, but the structure of the Mizuno wins. Find a good training plan that has you running 6 days with one or 2 very easy and very short days, only one longer day, proper periodization, plenty of speed work. And, go easy on the easy days, especially for the first month when you are learning how much this training will break down your body. Recovery is the key, but don't push so hard you can't recover.
I met with a sports doc yesterday who told me every 40 mile weeks are sufficient according to the latest and greatest, that's what triggered me to write this, because it's true, and the other thing is impact at least every other day will keep the cartilage in your hips, etc. from getting soft and leading to breakdown. Weekend warriors are definitely going to need joint replacements, gotta run 3.5 x weekly, every other day, or 4-6 times, ALWAYS with 10 minutes "too-easy" mixed jog/walk/jog/walk warm up and cool down. Do your research, use your head. Keep it fun. Don't run with people who make you run too slow (feels odd), because that is compromising your mechanics and joints to more slamming/impact. You can run circles around them if you so choose. Good luck.
Great workout! I really want to get into XC skiing! It seems like so much fun
Great workout got my heart pumping and my muscles all warmed up.
I am a Jessie Diggins fan. Go Jessie!
Proud of you Jessie
XC-ers are the best conditioned athletes in any sport -- the highest VO2 Max performance measurements. But there is another, unmeasurable quality for great athletes. Her coach says Jessie can perform through physical pain from exertion better than ANY athlete he has ever seen. Mind over matter. Watch the video of Jessie (and Randall) win the team sprint gold medal in 2018 Olympics and see this in action. Go Jessie. Go US Women's XC Team.
One question on the single leg squats with dumbell is it 2 set on each leg or 1 set on both?
How often do I have to do this in a week ?
*hip flexor stretch!!!!