Fitness.
On this page I document my fitness. This page works both as a place to document what I've been doing (retrospectively), and provides a north star (goal) for my fitness.
The overarching goals for my fitness are as follows:
- Feel content/happy because I:
- Feel energized because I am fit
- Like the way I look
- Like the challenges the sports activities present (during sports)
- Like feeling happy about having done something challenging (after)
- Extend my lifespan by being fit
Last Update: At this time (May 2021) the gyms have been closed for about 5 months. Since 3 months ago, I have been able to go to a CrossFit gym and that has been going well (new PRs). As of the middle of May, I've switched programs to more conditioning, and less focus on weightlifting power. Flexibility is still key and that is also incorporated in the program.
Fitness Plan.
I like looking good, I like being able to do fitness (using the word very generally here), I like being able to do outdoor activities. But I'm no Superman, it's tough to learn new things, it's even tougher to learn on your own. So, I need a plan. A plan that I can follow, adjust, upgrade, and get feedback on. Here is that plan.
Goals.
My current fitness goals are listed below. I'm doing them mostly because I think they are interesting problems to solve. Things I can't do yet, and things I hope to do sometime soon. Health is of course also important and I think that's an underlying goal to the rest (to be fit and have good conditioning).
- Ass-to-grass full-depth squat with heels! on ground, feet shoulder width (flexibility)
- 100kg Clean & Jerk (100! x3), later 100kg Snatch (72)
- 150kg Squat (130, 145est from 110x10), 100kg Bench Press (90), 200kg Deadlift (190)
- (relatively long-term) Mobility to do a Squat Jerk
- (relatively long-term) Full (middle/side) Split
- (later) Handstand and Double-Unders (Jump Rope)
Stuff I couldn't do before / what I've already achieved.
- Touch my toes when stretching (knuckles on ground now)
- Overhead squat, and Snatch (took some time to learn)
- 100kg+ Squat
- 100kg Clean & Jerk
- Ran the Rotterdam Marathon, twice
- 42km obstacle run
Planning.
This is the planning for 2021. The first area of focus is flexibility. This is complemented with weightlifting. After the first part of the year, I have now switched to bodybuilding (aesthetics) in the second block. In the third block, I might switch to focus on powerlifting (squat, bench, deadlift). The second block is currently running from mid-May to mid-July.
During each block I will work on a specific goal or set of related goals. They are reflected in the (general) programming guidelines that I've made below. Like one time before (late 2019), I will seek out active coaching with regard to feedback on the programming and/or specifically on the lifting (technique).
During the year I will reflect on this program and update here (now updated twice).
| Day | Fitness | Stretch | Time |
|---|---|---|---|
| Monday | Weightlifting + Bodybuilding | Knees over toes | 90 min |
| Tuesday | Sport at home | Knees over toes | 60 min |
| Wednesday | Weightlifting + Bodybuilding | Knees over toes | 90 min |
| Thursday | Sport at home | Knees over toes | 60 min |
| Friday | Weightlifting + Bodybuilding | Knees over toes | 90 min |
| Saturday | Run + Burpees | Knees over toes | 60 min |
| Sunday | Long hike | - | 60 min |
Block 2 2021.
This block I will focus on bodybuilding with flexibility as the support around it. Bodybuilding in the current context means doing a few exercises that focus on building muscle. But mostly on being more aware of what I eat (and drink, so drinking less alcohol now) and keeping track. In my personal excel (Google Sheet) I've now incorporated a system for creating a shorter feedback loop between what I eat and my weight measures.
In the current plan, I'm doing sports six times a week, and this is similar to the program from last block. It just features less weightlifting exercises and more conditioning workouts of 20minutes.
This schedule will run until I have visible abs, have a bodyfat at around 14%, and or have a bodyweight of around 88kg. The abs are now just barely visible (4 pack), bodyfat at 18%, and weight at 92.6. If I lose 0.5% bodyfat per week, I should be at my goal on the 6th of July.
Finally, why even do this? My main motivation is to challenge myself, to become better, to know that I'm in control, and to get the most out of life. Visible abs has been a lifelong goal and with how things are going, something I should/will be able to achieve.
The Archive.
This block I will focus on flexibility in conjunction/synergy with weightlifting. Below is a more narrative reflection on the schedule above.
I plan to do the Trybe workouts for mobility at 5pm, or earlier at 2.30pm (but I find that I'm normally too busy with work to do it at that time, so will try 5pm as the new time). This means following the app and cycling through various mobility workouts.
The mobility drill will focus on one exercise/key area and do that for at least 15 minutes. The first one of these is the pistol squat. I might do it more often then indicated, but this is the schedule for now.
For weightlifting, I will follow the program by Gabriel Sinclair. After the weightlifting I will also do a few bodybuilding exercises. The schedule is for 16 weeks.
Stretching.
Here I will go into some more depth on what stretches I plan to do. This is mostly based on Stretching Scientifically. So go read that review (or better, the book) to make your own plan.
This sub-page of Fitness, documents my plan for stretching.
Morning (before breakfast)
Warm-up, namely:
- Joint rotations from fingers to toes (wiggle, wiggle)
- 10 squats
- 10 standing cross-body toe touch
- 10 jumping jacks
- 10 reverse-lunges
Dynamic stretches (decrease over time), namely:
- Arm circles (4×10)
- Arm swings front to back (4×10)
- Leg swings, front (4×12 per side)
- Leg swings, side (4×12 per side)
- Leg swings, back (4×12 per side)
- Standing bend to front / lean-back (15x)
Before sports
Warm-up (same as above)
Dynamic stretches (same as above)
Weightlifting specific stretches, namely:
- Pass-through with pvc (10, lx5, rx5)
- Cossack squat (10x l-to-r-to-l)
- KB/barbell on knee stretch (2×10 per side)
- Slow ATG squats + reach (10x, can hold onto rack)
- Rotator cuffs (1.25kg)
- Slow mountain climbers (10x per side)
- Thoracic extension (1 min total)
- Snatch progression (3x per position)
After sports (4x p/w, Mo/We/Fr/Su)
Isometric stretches (one per body part, choose from list):
How to: 5sec tension, 3sec rest, 5 reps, 30sec end, rest 1min, x3 sets
Start with shorter (end) time of tension, increase over time
- Shoulders: lay face down, arms forward stretched, raise thumbs up OR
- Shoulders: lay face down, arms 90 degrees, raise hands
- Shoulders: stand, hold pvc pipe at shoulder width, move overhead
- Shoulders: stand, hold pvc pipe behind back, hands up/down get closer
- Trunk/Back: foam roll on back, PNF tension OR
- Trunk: stand, move upper body sideways OR
- Trunk: sit or sit on knee, twist sideways
- Abdomen: lay on front, move upper body up OR
- Abdomen: same, but grab feet too
- Inner thigh: middle split PNF hold OR
- Inner thigh: sumo squat OR
- Inner thigh: sit on knee and hands, raise one leg sideways (pissing dog) OR
- Outer thigh: lay on back, one leg across, with band OR
- Outer thigh: sit one knee bend forward, other leg behind, bend over OR
- Outer thigh/Hip: sit with legs in 90degrees, lift back foot
- Front thigh/Hip: one knee forward, other leg back, stretch hip forward OR
- Front thigh: stand, fold one leg backwards, pull back (upper body can go forward)
- Front thigh: sit on knee and foot, move hips forward OR
- Front thigh: stand, pull foot backward (lean forwards) OR
- Front thigh: sit on knee and foot, pull foot backward
- Front thigh/Hamstrings: middle split PNF
- Hamstrings: stand or sit, grab foot, pull it towards you OR
- Hamstring: lay on back, pull feet towards face OR
- Hamstring: stand, foot on table, tilt upper body forwards / back leg backward OR
- Hamstrings/Back: Sit and pull upper body forward (pancake)
- Calf/Ankle: KB/barbell on knee stretch OR
- Calf/Ankle: bend over, grab foot, pull it towards you OR
- Calf/Ankle: stand on stairs, one foot, push heel down OR
- Calf/Ankle: stand on stairs, one foot, push knee forward
Relaxed stretches (optional):
How to: 30 sec in deep position, can repeat after 60 sec rest (180 sec better?)
- Shoulders: sit on hands and knees, hands forward, chest down
- Calf/hamstring: sit, pull toes towards face
- Inner thigh: lay in split position with support OR
- Inner thigh: lotus position (not with hands)
- Hamstrings: stand/bend/lay and pull foot towards face
- Front thigh: stand and pull knee backwards OR
- Front thigh: sit on knees, butt on foot, lean backward
- Back: foam roll
- Ankle/Hip: deep squat
- Ankle/Hamstring: Cossack squat
Walk it off (5 minute walk)
Non-sport days (afternoon)
Dynamic stretches (same as above)
Relaxed stretches (same as above or follow-along)
Pandemic videos, planning, etc
A full-body workout two times per week to keep the muscles stimulated.
Do a short 5 minutes warm-up (jumping jacks, light stretches, jog-in-place) before
Try and do more than noted below and/or make it more difficult (e.g. with resistance band)
Estimated time = 45 minutes
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| KB (16kg) Squats | 3 | 20 | slow and controlled down (and up), ankle mobility |
| Pushups | 3 | 10 | with resistance band and/or hands on yoga blocks |
| KB Floor Press | 3 | 10 | |
| Bent Over KB Row | 3 | 15 | one arm, other hand on chair |
| KB Swing | 3 | 15 | to eye-height |
| KB Bicep Curls | 3 | 8 | and/or with resistance band |
| Chair Dips | 3 | 12 | and/or resistance band triceps |
| Shoulder Press | 3 | 8 | strict (no dip) |
| Abs | 3 | 15 | sit-ups, or other variations |
I have my excel for the 'normal/gym' weightlifting here.
I've also found the YouTube channel of Iron Wolf. This marine is a fitness machine. His workouts (that he posts) are focused on doing burpees. The simplicity of it, and the conditioning, really attract me to it. Besides just 'normal' burpees, some of the videos extend it with other variations. Pro tip: just jog in place for longer if you get tired, start with a time in mind and continue until you've reached that time limit. Maybe crazy idea: do this every morning?
These are ideas for flexibility routines, mostly inspired by Tom Merrick (The Bodyweight Warrior). But after reading Stretching Scientifically, I've decided that I want to modify this and try and make a routine that is as effective as possible.
This sub-page of Fitness, documents my plan for stretching.
Morning (before breakfast)
Warm-up, namely:
- Joint rotations from fingers to toes (wiggle, wiggle)
- 10 squats
- 10 standing cross-body toe touch
- 10 jumping jacks
- 10 reverse-lunges
Dynamic stretches (decrease over time), namely:
- Arm circles (4×10)
- Arm swings front to back (4×10)
- Leg swings, front (4×12 per side)
- Leg swings, side (4×12 per side)
- Leg swings, back (4×12 per side)
- Standing bend to front / lean-back (15x)
Before sports
Warm-up (same as above)
Dynamic stretches (same as above)
Weightlifting specific stretches, namely:
- Pass-through with pvc (10, lx5, rx5)
- Cossack squat (10x l-to-r-to-l)
- KB/barbell on knee stretch (2×10 per side)
- Slow ATG squats + reach (10x, can hold onto rack)
- Rotator cuffs (1.25kg)
- Slow mountain climbers (10x per side)
- Thoracic extension (1 min total)
- Snatch progression (3x per position)
After sports (4x p/w, Mo/We/Fr/Su)
Isometric stretches (one per body part, choose from list):
How to: 5sec tension, 3sec rest, 5 reps, 30sec end, rest 1min, x3 sets
Start with shorter (end) time of tension, increase over time
- Shoulders: lay face down, arms forward stretched, raise thumbs up OR
- Shoulders: lay face down, arms 90 degrees, raise hands
- Shoulders: stand, hold pvc pipe at shoulder width, move overhead
- Shoulders: stand, hold pvc pipe behind back, hands up/down get closer
- Trunk/Back: foam roll on back, PNF tension OR
- Trunk: stand, move upper body sideways OR
- Trunk: sit or sit on knee, twist sideways
- Abdomen: lay on front, move upper body up OR
- Abdomen: same, but grab feet too
- Inner thigh: middle split PNF hold OR
- Inner thigh: sumo squat OR
- Inner thigh: sit on knee and hands, raise one leg sideways (pissing dog) OR
- Outer thigh: lay on back, one leg across, with band OR
- Outer thigh: sit one knee bend forward, other leg behind, bend over OR
- Outer thigh/Hip: sit with legs in 90degrees, lift back foot
- Front thigh/Hip: one knee forward, other leg back, stretch hip forward OR
- Front thigh: stand, fold one leg backwards, pull back (upper body can go forward)
- Front thigh: sit on knee and foot, move hips forward OR
- Front thigh: stand, pull foot backward (lean forwards) OR
- Front thigh: sit on knee and foot, pull foot backward
- Front thigh/Hamstrings: middle split PNF
- Hamstrings: stand or sit, grab foot, pull it towards you OR
- Hamstring: lay on back, pull feet towards face OR
- Hamstring: stand, foot on table, tilt upper body forwards / back leg backward OR
- Hamstrings/Back: Sit and pull upper body forward (pancake)
- Calf/Ankle: KB/barbell on knee stretch OR
- Calf/Ankle: bend over, grab foot, pull it towards you OR
- Calf/Ankle: stand on stairs, one foot, push heel down OR
- Calf/Ankle: stand on stairs, one foot, push knee forward
Relaxed stretches (optional):
How to: 30 sec in deep position, can repeat after 60 sec rest (180 sec better?)
- Shoulders: sit on hands and knees, hands forward, chest down
- Calf/hamstring: sit, pull toes towards face
- Inner thigh: lay in split position with support OR
- Inner thigh: lotus position (not with hands)
- Hamstrings: stand/bend/lay and pull foot towards face
- Front thigh: stand and pull knee backwards OR
- Front thigh: sit on knees, butt on foot, lean backward
- Back: foam roll
- Ankle/Hip: deep squat
- Ankle/Hamstring: Cossack squat
Walk it off (5 minute walk)
Non-sport days (afternoon)
Dynamic stretches (same as above)
Relaxed stretches (same as above or follow-along)
I will follow the schedule (above) for the coming weeks with one extra factor. I will do a cycle like you do in weightlifting of doing more and more for 3 weeks, and then do a deload in the 4th week. The deload means I will do only a few reps of the exercies or fully rest from specific flexibility exercises and possibly only do a full-body activation routine in the morning (10-15 min).
I will also test some flexibility feats to keep track of how I'm progressing with them. See below what I'm tracking. I plan to test myself every first week of a cycle (so after the deload) and when warm (so testing the 'max' range).
| Test | Date | Date | Date | Date | Date | Date | Date |
|---|---|---|---|---|---|---|---|
| Ankle left | x cm | x cm | x cm | x cm | x cm | x cm | x cm |
| Ankle right | x cm | x cm | x cm | x cm | x cm | x cm | x cm |
| Reach floor | x cm | x cm | x cm | x cm | x cm | x cm | x cm |
| Pancake | x cm | x cm | x cm | x cm | x cm | x cm | x cm |
| Middle split | x cm | x cm | x cm | x cm | x cm | x cm | x cm |
Some short explanation of the measurements:
- Ankles: measuring how far my knee tracks over my toes
- Reach floor: measuring hamstrings by seeing how low I can go when bending forward
- Pancake: measuring how far I can go with pancake as degrees from 0 (sit) to 90 (flat)
- Middle split: measuring how far my butt is from the ground
General routine (video)
Ankles (video)
| Exercise | Time/Reps | Sets | Notes |
|---|---|---|---|
| Sit Stick Drill | 120 sec | 1 | sit on knees, stick under butt, roll from top to bottom of calf |
| Heel Stretch | 10 reps + 30 sec | 3 (per side) | stand on stairs, move knee forward (through center), hold bottom at end of set |
| Weighted Dorsi Flexion | 3 reps (10/5 sec work/rest) + 10 reps back/forth | 3 (per side) | sit on knee and other knee as in squat, move knee forward, further each rep, KB on knee, use band on ankle |
| Goblet Squat | 60/180 sec work/rest | 3 | squat with KB |
Hamstrings (video)
Do this follow-along or the exercises below. The exercises below should be better (with more weight-elements).
| Exercise | Time/Reps | Sets | Notes |
|---|---|---|---|
| Jumping Jacks / Squats | 120 sec | 1 | general warm-up to get started |
| Standing Leg Swings | 15 (per side) | 1 | move through full range (back and forth) |
| Sit Stick Drill | 120 sec | 1 | sit on knees, stick under butt, roll from top to bottom of calf |
| Sciatic Nerve Glide | 15 (per side) | 1 | lay on back, extend one leg upwards |
| PNF Heel Stretch | 4 reps (15/5 sec work/rest) | 2 (per side), superset with next | stand on stairs, push into front of foot, don't move heel up, relax deeper |
| Banded Hamstring PNF | 4 reps (15/5 sec work/rest) | 2 (per side), superset with previous | lay on back, one leg up, band under foot, pull, contract quads & hip flexor when relax to pull leg towards face |
| Jefferson Curls | 10 reps + 30 sec (at end) | 3 | stand, roll forward with KB, use quads & hip flexors to pull forward |
Middle-Splits (video, 2, 3)
| Exercise | Time/Reps | Sets | Notes |
|---|---|---|---|
| Frog Pose | 30 sec (move around), 10/5 sec work/rest, 30 sec (move around) | 2x2 (up and down) | activation, then force knees to ground / pull knees up higher |
| Pissing Dog | 10/5 sec work/rest | 3 (per side) | start on all fours, then raise one leg as high as you can to the side (knee still bended, or straight leg toe pointing up) |
| Middle Split Hold | 10/5 sec work/rest x2, 30 sec rest | 3 | tilt top of hip forwards, push/raise legs |
| Weighted Seated Pancake | 10 reps, 30 sec hold | 1-5 | can sit on pillow/block with butt, KB behind neck |
| Side-Squat to Cossack Squat | 5 reps (per side) | 1-2 | move from side to side, keep hip low |
Hip (video)
Do this follow-along.
Back (video)
TIMER
X = new exercise, Y = new rep/set
X 60 sec Y 180 sec X 60 sec Y 180 sec X 60 sec Y 180 sec X 60 sec Y 0.2 sec Y 0.2 sec Y 0.2 sec
| Exercise | Time/Reps | Sets | Notes |
|---|---|---|---|
| Roller on Back | 60/180 sec work/rest | 4 | lay on back, roller under back, move back and forth with hands across body or above, holding KB |
Shoulders (video)
Do this follow-along.
Literature
Next to the above videos, I've also been reading two books about flexiblity. Click on the links to check out my notes on the books.
- Legendary Flexibility - John Call (Book Review)
- Stretching Scientifically - Thomas Kurz (Book Review)
Old version (August 2019(ish) - March 2020)
| Day | Fitness | Stretch | Total Time |
|---|---|---|---|
| Monday | Weightlifting & Bodybuilding | Short | 120 min |
| Tuesday | Rest | Short | 15 min |
| Wednesday | Weightlifting | Short | 100 min |
| Thursday | Weightlifting & Bodybuilding | Short | 120 min |
| Friday | Weightlifting & Bodybuilding | Short | 120 min |
| Saturday | Rest | Short | 15 min |
| Sunday | Weightlifting & Bodybuilding | Short | 120 min |
Pandemic version (March 2020 - June 2020)
| Day | Fitness | Flexibility | Total Time |
|---|---|---|---|
| Monday | Weightlifting & HIIT | Ankle, Back | 90 min |
| Tuesday | Hiking(rest) | Hip, Shoulders | 60 min |
| Wednesday | Weightlifting & HIIT | Back, Hamstrings | 90 min |
| Thursday | Bodybuilding | Ankle, Split | 90 min |
| Friday | Weightlifting & HIIT | Hip, Shoulders | 90 min |
| Saturday | Hiking(rest) | Back | 60 min |
| Sunday | Bodybuilding | Hamstrings, Split | 90 min |
More Details.
Minimal Effective Volume and Maximum Recoverable Volume
I like these two concepts as they capture a large part of the fitness and flexiblity journey is about. At the beginning you need very little to stimulate muscles. Heck, if you've been confined to a bed for a while, even walking around stimulates the muscles enough for growth.
But after a while you need more and more to keep on stimulating the muscles (for power of strength). For flexibility there is a somewhat similar system as you can reach the 'maximum' length after a relatively short time (2-3 months), but then can continue by extending them via another (more difficult) way.
Another implication of the model is to, when training for a while, get smart about recovery. Know how to schedule that you don't always exhaust yourself. Recovery is half of the equation.
N = 1
It's vital to know what works and why it works in training. The why is important because you're just one person. And your results may differ from the average. You may need more time to recover, your flexibility may be limited somewhere unusual. So know what should work, but then test it on yourself. For me that also means knowning how I can have a lot of energy/motivation for sports and work (and social life) in the best way.
Weightlifting Doesn't Make You Look Good
Just a reminder for myself that weightlifting isn't really building much muscle. Those on PEDs in the sport aren't huge, they are powerful, and those not on PEDs don't always even look like they work out that much. So, for looks I should also keep a routine that incorporates bodybuilding.