Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

Filtering by Category: WTM 2013

Training Hurdle (Injury)

Injuries happen, especially when you are asking a lot out of your body. The best you can do is to try and take all necessary precautions to try and help prevent injuries. When they do  happen, you should then take the necessary measures to speed recovery and avoid re-injury.

That above paragraph is what I try and tell myself over and over again. Unfortunately, we don't always listen to our own advice, and shit happens. Last week, I let my ego get in the way, and I attempted a personal best deadlift. On the very last rep of my very last set, as I was putting the weight back on the ground, I felt a muscle in my lower back pull.  (Misjudgement #1 - Ego)

At the time, it seemed to be fine and I continued on with the rest of my workout. As the day went on, however, the pain and tightness got worse and worse. Over the following couple of days I kept working out, modifying where I needed to (Misjudgement #2 - Not allowing proper recovery). Although I probably should've taken time off, I wanted to get my training in, and it seemed to be going rather well because my back was starting to feel better.

Well, just as I thought my back was getting better, I was at the park with my son and he decided to go run towards the swings. Rather than have him get kicked in the head by the kids swinging, I ran over to stop him, slipped, and fell on my ass tweaking my back again....

The downside is that I have this injury and it is preventing me from maximizing my training. The bright side (I guess) is that I still have over 8 weeks until WTM to train, so I might as well let myself heal properly so that I can get the most out of the 8 weeks remaining rather than half-assing my way through.

I will be taking the rest of the week off, doing lots of recovery and mobility training, then get back to it with my run on Saturday and re-starting my performance phase on Sunday. I am not happy with it, but sometimes you just have to roll with the punches...

Injuries suck! (rant over)

Here is my revised schedule:

Sep 21 - 10km Run

Sep 22 - Oct 12

3x5 Bench Press + X2 Chest, Back, and Balance
3x5 Squat + P.A.P. Lower
X2 Ab Ripper + Stretch
Off
X2 Base & Back
3x5 Overhead Press + X2 Balance & Power + Additional Core
14/12/17km Run

Oct 13 - Oct 19

Off
X2 Core
12km Run
Yoga
X2 Total Body
Off
22km Run

Oct 20 - Nov 9

Off/Yoga
3x5 Bench Press + 30/15
12/14/12km Run
3x5 Squat + X2 Base & Back
X2 Ab Ripper + Stretch
3x5 Overhead Press + X2 Total Body
27/32/10km Run

Nov 10 - 17

Off
Yoga
Off
Yoga
Off
Off
World's Toughest Mudder! 





World's Toughest Mudder Training Progress

Borat_Great_Success.jpg

Well, Phase 1 of my World's Toughest Mudder training is in the books. Phase 1 was a great success, in my opinion as I accomplished exactly what I wanted to over the past 4 weeks.  I saw some great strength gains, increased my muscle mass, and maybe most importantly, gained some weight as well (+8lbs).

The next 2 phases are going to be pretty taxing on my body, so I wanted to make sure that my muscles, tendons, and ligaments are all as strong as they can be before I push them through their paces with my performance training. 

I like to refer to muscles right now as "big, slow, and dumb". Nothing against big, strong, muscular guys (and girls), but the size of your muscle(s) has virtually no direct correlation to how well it can perform. In fact, when training for an event like WTM, and running for hours upon hours, you don't want to be carrying around any more weight than what is absolutely necessary.

So why exactly did I want to try and gain weight during my very first phase of training? 

I have a hard enough time keeping weight and/or muscle mass on my frame as it is. I consider myself to be a "hardgainer", so by improving my athletic performance, and running as much as I will be in the coming weeks/months, I need to start off high as my weight will no doubt drop, regardless of how hard I try to keep my weight up.

Secondly, by increasing my muscular size now, my muscles then have a greater propensity to become stronger and perform better. I have made my muscles and connective tissues strong, I will now spend the next couple of months transitioning them from being not only strong, but resilient, athletic, and able to endure longer periods of work (i.e. endurance).

I am enjoying my transition week now, as I improve my coordination, balance, and core strength, then I can work on making my body as dynamic as possible...stay tuned for more! 





World's Toughest Mudder Training Volume 3

Well, here we go again! Some things have changed since Volume 2 of my training schedule.

Phase 1 - Hypertrophy/Strength

Phase 1 will be all about gaining some size and strength, not to mention putting on some weight! I will be doing a LOT of training over the next couple of months, so I will want to up my weight a bit before it (naturally) starts to fall back down again.

August 4 - August 31
Body Beast Build: Chest/Tris + 20/12 Abs
Body Beast Build: Legs
Body Beast Build: Shoulders
Body Beast Build: Back/Bis + 20/12 Abs
 5km/6km/8km/5km Run
Strength Training (more info below)
Off
 
Week 5 (Recovery/Transition): September 1 - September 7
Off
P90X2 X2 Core
10km Run
Yoga
P90X2 X2 Total Body
Off
8km Run

*Strength Routine
This will consist of 3 compound exercises, done "5x5" (5 sets of 5 repetitions). This will include: Squats, Bench Press, and Barbell Row
 
Phase 2 - Performance
As the title implies, this phase will be all about taking my size/strength gains from Phase 1 and transitioning my muscles to perform better. This means making them less injury-prone, as well as increasing their endurance capabilities. Recovery time is just as important as training time here, as I want to allow my body full recovery after each intense training session!

September 8 - October 5
3x5 Bench Press + P90X2 Chest, Back, and Balance
3x5 Squat + P90X2 P.A.P. Lower
X2 Ab Ripper + Stretch
Off
3x5 Deadlift + X2 Base + Back
3x5 Overhead Press + P90X2 Balance & Power + 20/12 Abs
8km/10km/14km/12km Run
 
Week 10 (Recovery/Transition): October 6 - October 13
Off
P90X2 X2 Core
12km Run
Yoga
P90X2 X2 Total Body
Off
17km Run
Off

Phase 3 - Polish
Also as the name implies, phase 3 is all about taking my performance from phase 2 and adding that last little bit of strength/endurance and also mentally preparing the event ahead! 
 
October 14 - November 10
3x5 Bench Press + 30/15
10km/12km/14km/12km Run
3x5 Squat + X2 Base & Back
X2 Ab Ripper + Stretch
3x5 Overhead Press + X2 Total Body (no pull-ups)
22km/27km/32km/10km Run
Off
 
Week 13 (final recovery): November 11 - November 17
Yoga
Off
Yoga
Off
Travel Day
World's Toughest Mudder 2013!

 





World's Toughest Mudder Training Volume 1

Well, here we go. Here is my World's Toughest Mudder training schedule. I have this listed as "Volume 1" because based on my training schedule last year, I will probably make modifications along the way as I assess my training status and progress. 

The keys/changes this year, when comparing to last year's training is that I will be training less about "performance" and more about strength and endurance. I don't need to get around the course in record pace, I just need to be prepared to endure the length of the event as well as the inevitable pain that will come with it.

Training will consist of lots of strength training as well as lots of recovery. This should allow my muscles, ligaments, connective tissues, and joints to toughen up, but also allow sufficient recovery. 

Some of my longer 'runs' may end up being a combination of walking and running. Again, I am training my body to be used to traveling long distances, not necessarily in a quick amount of time. 

My diet will mostly be eat-as-I-feel. I lead a pretty healthy lifestyle to begin with, and the last thing I need is to be cranky and running low on calories, so I will not be restricting myself on what I am eating. That does not mean, however, that I will be stopping by Pizza Hut for an all-you-can-eat cheesy bread lunch... 

During my "Strength" and "Hypertrophy" phases, I will be attempting to pack on some muscle, so I will more than likely be intaking more calories than normal during those stages, but again, I will be keeping things relatively clean so that I don't turn into a giant turd. My "Performance" and "Polish/Focus" phases will be weight-maintenance with the calories, with a slight increase just before WTM to put on a little bit of body fat, which should help me sustain energy at the event.

For those of you who workout to try and look good for others, this plan is obviously not for you. 

The schedule below will make more sense to you if you refer to my "Starting Strength" post from the other day. It explains my strength workouts.

"Recovery" days will consist of either yoga, stretching, foam rolling, a combination of the above, or nothing at all. All depending on time available.

During the "Performance" and "Polish/Focus" phases, I will be using a bonus strength set at the beginning of the workout (listed). The goal here is to maintain strength on the compound lifts used during the strength phases. 

Not listed below are bonus runs. There will be those days when I just feel like heading out for a run, when my energy levels are high, and I have time, so I will head out for a run based on the distance/time I feel like at the time. These will more often than not be in the evenings, acting as a double workout for that particular day. 

The schedule:

Strength Phase 1 - June 24 - July 13 

M - Workout 1, 2, 1
T - 5km Run
W - Workout 2, 1, 2
Th - Core Day
F - Workout 1, 2, 1
S - Recovery
S - Recovery

Recovery Week 1 - July 14 - July 20

S - Yoga
M - Insanity Plyo Cardio Circuit
T - Recovery
W - X2 Total Body
Th - Yoga
F - X2 Core
S - Recovery

 Hypertrophy Phase - July 21 - August 10

S - Body Beast Build: Chest/Tris + Abs
M - Body Beast Build: Legs
T - Recovery
W - Body Beast Build: Shoulders + Abs
Th - Body Beast Build: Back/Bis
F - 5km Run
S - Recovery

Recovery Week 2 - August 11 - August 17 

S - Yoga
M - Insanity Pure Cardio
T - Recovery
W - X2 Total Body
Th - Yoga
F - X2 Core
S - Recovery

Strength Phase 2 - August 18 - September 7 

S - 6km, 8km, 10km Run
M - Workout 2, 1, 2
T - P90X+ Abs/Core Plus
W - Workout 1, 2, 1
Th - 5km Run
F - Workout 2, 1, 2
S - Recovery

 Recovery Week 3 - September 8 - September 14

S - 8km Run
M - Yoga
T - X2 Core
W - Recovery
Th - X2 Total Body
F - Recovery
S - 8km Run

Performance Phase - September 15 - October 12

S - Recovery
M - *bonus* 3x5 Bench Press - X2 Chest, Back, and Balance
T - *bonus* 3x5 Back Squat - P.A.P. Lower
W - Recovery
Th - *bonus* 1x5 Deadlift - X2 Base & Back
F - *bonus* 3x5 Overhead Press - X2 Balance & Power
S - 10km, 14km, 12km, 17km Run

Recovery Week 4 - October 13 - October 19 

S - Recovery
M - Yoga
T - X2 Core
W - 10km Run
Th - X2 Total Body
F - Recovery
S - 22km Run

 Polish/Focus Phase - October 20 - November 9

S - Recovery
M - *bonus* 3x5 Bench Press - 30/15
T - 12km, 14km, 12km Run
W - *bonus* 3x5 Back Squat - X2 Base & Back
Th - Recovery
F - *bonus* 3x5 Overhead Press - X2 Total Body (core moves in place of Pull-Ups)
S - 27km, 32km, 10km Run

 Recovery Week 5 - November 10 - November 15

S - Recovery
M - 30/15
T - Yoga
W - Recovery
Th - Recovery
F - Travel Day

World's Toughest Mudder - November 16, 17 2013!

 





WTM 2013 - Motivation

I will be watching this video no short of 200 times in the coming months...gives me chills every time! 





Lust...

Wikipedia defines lust: 

Lust is a powerful psychological feeling producing intense wanting for an object, or circumstance fulfilling a it.

I have to admit. I have been lusting  over the World's Toughest Mudder since I was leaving the parking lot last year. I just knew  that I wanted to go back. There is something to inherently human about seeing what your body and mind is made of.

Heading to bed the other night, I told my wife about how I just cannot stop thinking about it. This event has planted a seed deep inside of my brain, and until November 16th when I cross that start line again, I will continue to lust over it.

Now, the trick will be to bottle up this passion and enthusiasm for the event, and use it as fuel to get me through my intense training sessions coming in the upcoming months (more on that soon).