Building

The Base

It’s hard to change from a sedentary lifestyle to an active one. It’s easy to fall back into old habits and routines and/or get discouraged by poor performance or abilities, especially if you’ve been active in the past. Before I started this program I did some hiking to bring my base level of fitness up a little higher. Every time I started to train over the last couple of years I was in such bad shape it was very discouraging. I tried to push through but lost out to laziness each time. This time I decided to break back into it differently, I started by hiking 3-4 times a week to get to a higher starting level. I worked my way up from 5 mile hikes to 15 mile hikes but also did a lot of shorter but much steeper hikes mixed in. On these hikes I would power my way up any hills and after a few weeks of this my goal was to maintain a minimum of 3 mile per hour pace regardless of steepness. This tactic has paid off and as I started circuits and cardio workouts I was able to do more and that helps keep the psych up.

Now that my base level is a little higher I’ve started training circuits in a 12 week cycle. For the first 12 weeks I will work on getting my base level of fitness up even higher. I will do this with a combination of strength training circuits, cardio circuits, core workouts and climbing mixed in. The goal is to get stronger over all but also to give my tendons a chance to toughen up. To not over load myself right out the gate I will start with physical training then after 4 weeks add in the mental training and then after another 4 weeks add the dietary training. I’m trying to make this a habit, something I just automatically do. I want this to be a forever transformation and if I get extremely busy again “the Base” needs to be a minimum level of fitness that only takes an hour or so a day so it can be maintained no matter what. Along with that when the climbing specific training starts the base level training will still be going so if it’s too much I won’t keep up with it.

Workouts will be body weight or low weight with lots of reps. The focus of this training will be getting healthier, not for making gains or getting 6 pack abs in a short period of time. I’ve started off with a low intensity and I’ll increase as I go. Workouts should be about an hour to an hour and a half, 6 days a week with one rest day. There will be two days of strength circuits and two days of cardio and 6 days of core. The circuits I lay out each week are the minimum workout and if I go for an hour long hike or bike ride I won’t also do the cardio circuit or likewise do the strength circuit after a full day of climbing. I will always choose fun over fitness.

For equipment I have a small selection of dumb bells, a few elastic bands, a weight on a string and a few other little things and all exercises will be based on the equipment that I have. I will build or buy a few other pieces here and there to do different exercises but I live in a camper and travel a lot so the idea is to have a minimal amount of equipment. I don’t want to get a gym membership either, I’d rather just have workouts I can do in camp. And as I found out in Idaho as I was camping at the Good Enough Creek Campground people enjoy watching someone do a cardio circuit while sitting in their camp chairs drinking beer, I even got a round of applause at the end.

To help keep time during circuits I have chosen an app that allows me to program and customize all of my timers. The app I have chosen is called Seconds Pro though there are several others that work just fine. If you decide to follow me in the program I have posted links for all the timers I created on the workout description pages. You can access the timers through these links or download the app and import them, if you get the app I wouldn’t bother with the free version it’s just a demo. If you buy the pro version right off it works better than getting the free version and upgrading, I think it’s like $5 for the app.

Cycle 1 Week 5

Cycle 1 Week 5

The idea of this training is to create good healthy habits and attempt to lock them in for the long term. For the first four weeks we focused primarily on physical training and now its time to start introducing some mental training to go along with it. Monday...

Cycle 1 Week 4

Cycle 1 Week 4

Monday Core!Tuesday Circuits Core!Wednesday Cardio Stretch Core! Thursday Circuits Core!Friday Cardio Stretch Core!Saturday Core!Circuit of the week Round 1 Sneaky lunge Push press Skaters The Chop Round 2 Side elbow plank with leg raise Dumbbell bench press Lateral...

Cycle 1 Week 3

Cycle 1 Week 3

Monday Core!Tuesday Circuits Core!Wednesday Cardio Stretch Core! Thursday Circuits Core!Friday Cardio Stretch Core!Saturday Core!Circuit of the week Round 1 Squats Dips Run in Place Sit on floor get back up thingy Round 2 Lunges Hammer throw Line jump One arm Plank...

Cycle 1 Week 2

Cycle 1 Week 2

Monday Core!Tuesday Circuits Core!Wednesday Cardio Stretch Core! Thursday Circuits Core!Friday Cardio Stretch Core!Saturday Core!Circuit of the week Round 1 Wall Sits Bent Over Row Airborne Heisman Squat, curl, press Round 2 Lunges Behind the head Triceps Swing kicks...

Cycle 1 Week 1

Cycle 1 Week 1

And so it begins! Time to get after it! Monday Core!Tuesday Circuits Core!Wednesday Cardio Stretch Core! Thursday Circuits Core!Friday Cardio Stretch Core!Saturday Core!Circuit of the week Round 1 Wall Sits Lawn mowers Jumping Jacks Calf raises Round 2 Box step ups...

As with any exercise routine you should make sure you are healthy enough before you start. Know your limits and listen to your body. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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