Month #2 Week #7
Our Monthly Attribute for January is: Strength
Week three of Strength training is here and we should start feel like we're getting into a grove. Hopefully we've identified our weaknesses and adjusted for our individual levels of mobility. We've most likely been seeing considerable progress in adding weight. The first several weeks we actually grow from neurological improvements and that mode of progress well lessen considerably in coming weeks. It's probably not too soon to start setting some meaningful goals for the weeks and months ahead. Of supreme importance however is that our lifting form take the lead when we consider our improvements. We can also devise goals along this line and we need to keep our insistence of being ready for and "Earning Our Gains" before adding any additional weight.
Our daily 20 minute focus for strength schedule will tentatively look like this:
Monday (day 1) will include two exercises for a total of four to six sets focused on our Legs.
Wednesday (day 2) will include two exercises for a total of four to six sets focused on Chest & Back
Friday (day 3) will include two exercises for a total of four to six sets focused on our Arms & Shoulders
Our Weekly Attribute for Week #7 is: Accuracy
Accuracy is an attribute that you can apply to whatever movement or task you're trying to accomplish. Unfortunately, you have to be mindful of doing it and we are so used to doing things in a careless, mindless fashion.
That said, we are going to attempt to do ALL of our movements this week, in a mindful & precise manner. It really doesn't matter if we're being accurate tying our shoes or returning our weights... I intend to remind us all to be accurate in the slightest of applications.
Week three of Strength training is here and we should start feel like we're getting into a grove. Hopefully we've identified our weaknesses and adjusted for our individual levels of mobility. We've most likely been seeing considerable progress in adding weight. The first several weeks we actually grow from neurological improvements and that mode of progress well lessen considerably in coming weeks. It's probably not too soon to start setting some meaningful goals for the weeks and months ahead. Of supreme importance however is that our lifting form take the lead when we consider our improvements. We can also devise goals along this line and we need to keep our insistence of being ready for and "Earning Our Gains" before adding any additional weight.
Our daily 20 minute focus for strength schedule will tentatively look like this:
Monday (day 1) will include two exercises for a total of four to six sets focused on our Legs.
Wednesday (day 2) will include two exercises for a total of four to six sets focused on Chest & Back
Friday (day 3) will include two exercises for a total of four to six sets focused on our Arms & Shoulders
Our Weekly Attribute for Week #7 is: Accuracy
Accuracy is an attribute that you can apply to whatever movement or task you're trying to accomplish. Unfortunately, you have to be mindful of doing it and we are so used to doing things in a careless, mindless fashion.That said, we are going to attempt to do ALL of our movements this week, in a mindful & precise manner. It really doesn't matter if we're being accurate tying our shoes or returning our weights... I intend to remind us all to be accurate in the slightest of applications.
Your "Lifestyle Application" of Accuracy
As I'd previously mentioned, this attribute can be practiced for any movement we do as long as we're mindful of what we're doing! It is for this reason that I highly recommend the practice of meditation since it can most certainly help to cultivate mindfulness in our daily lives. In our busy, distraction fueled modern world, it's particularly difficult to be mindful in all we do and meditation can help. Some community colleges offer classes in meditation and there are plenty of resources online. A popular choice in books is "Meditation Made Easy" by Lorin Roche. There's even a phone app that I've found helpful called "Insight Timer" which has thousands of guided and free meditations many of which are suitable for beginners.
Other lifestyle applications to help us maintain our accuracy include:
- Darts
- Horseshoes
- Bowling
- Dance
- Roller and Ice Skating
These are just a few of the many ways we can utilize the attribute of Accuracy. I'm sure there are many more and I'd LOVE to hear your additional recommendations.
Our Three Daily Attributes This Week
On Monday (day 1), we are going to focus on the attribute of Power. We'll have plenty of opportunity for jumping (vertical and horizontal), stepping up onto objects & swinging (to utilize power and accuracy in the same drill!).
On Wednesday (day 2), Our daily attribute here will also be Accuracy With another "double" weekly & daily attribute focus, you know everything we do will be done with care and mindfulness... I also have some "Step Challenges" to see exactly how accurate we can be as we attempt to navigate an obstacle course.
On Friday (day 3) Speed is our attribute which will also be a fun opportunity to practice our accuracy quickly! I may simply plan our workout to be so full as to require speed in order to finish on time. We can also count on some more traditional efforts that require speed such as sprints and agility tests "for time"....
On Monday (day 1), we are going to focus on the attribute of Power. We'll have plenty of opportunity for jumping (vertical and horizontal), stepping up onto objects & swinging (to utilize power and accuracy in the same drill!).
On Wednesday (day 2), Our daily attribute here will also be Accuracy With another "double" weekly & daily attribute focus, you know everything we do will be done with care and mindfulness... I also have some "Step Challenges" to see exactly how accurate we can be as we attempt to navigate an obstacle course.
On Friday (day 3) Speed is our attribute which will also be a fun opportunity to practice our accuracy quickly! I may simply plan our workout to be so full as to require speed in order to finish on time. We can also count on some more traditional efforts that require speed such as sprints and agility tests "for time"....
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