Adaptive Training Medicine Ball: Pillar of Resilient Strength

credit TheAwesomer.com

Two posts ago, you may have watched Rocky Marciano kicking a medicine ball back to a trainer who threw it at his feet, doing a modified, repetitive rocking crunch at a fast clip for some functional impact, timing, muscle, and perhaps plyometric work. The cardiovascular benefits no doubt would track tempo, duration, and force.

Let’s take a soft medicine ball into a new context. We begin with a weight right for us. We take the medicine ball to a wall or pillar, where we will hold it against the pillar or wall with our upper back, head, neck, chest, well, really, any part of our body we want, with the objective of not letting it fall to the ground.

Go for time. How long can we keep it moving without it dropping? As it rolls up, sideways, down, diagonally, in curves, and countless configurations, our bodies must adapt to keep it there.

This is one way to stay interested in your strength training life.

Short on Time Blocs: 2-Run or not 2-Run? Do a Double Day

You awaken with enough time one morning to run a short run but want to run longer. Your calendar balks.

Should you run 2-runs today? One early, and one later to experience that longer endurance experience, and add some mileage to your body’s training base?

If you are cleared to run for fitness and sport, why not, so long as you are not over-training in the larger context of your training days.

This piece at Runner’s World goes into some detail about the benefits of “doubling.” And Jeff Galloway chimes in here.

And this is not only true for running. Other training modes may be mixed, matched, and doubled. Again, don’t over-train, but do adapt and excel. The experience boosts training and performance confidence, in part because few people make room to train twice in a day, or few seize the intervals as discussed in the ‘Interval Farming’ chapter in Farm Your Training Day.

Write in, comment, or, write a guest piece for my blog about how you leverage a “daily double” into your training life from time to time. Thanks for dropping in!

 

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Early

and

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Later on…