Thursday, August 18, 2011

Writing exercise sample

When I can't write in a story I've already started and when I can't think of a new one to start, I turn to writing exercises. Sometimes it's creating scenery that's vivid, new, humorous or somehow symbolic. Sometimes I edit my own stories or edit some of the great writers and try to figure out how I'd say it. Sometimes it's just reading.  Usually I try to do character sketches since literature can't survive without a good cast. I haven't figured out a good exercise for conflict, which is also vital, but anyway this is a character sketch turned into micro-fiction or a short short story. It's also summary narrative practice. It's 676 words, about 2.5 pages in my notebook and took about an hour to write and an hour to edit and transcribe.


A Compromised Hidey-Hole

Our black lab Lady didn’t like flies in the house.  She was nearly seventy pounds, had lost the tip of an ear in a scrap with my sister’s guard dog and she’d snap at bees in the backyard garden. But even if my mom teasingly mentioned a buzzy-bug or zzzz-ed with pinched fingers wiggling through the air, Lady took cover.

If we spotted the fly before her, we’d groan and chase it about with rolled up newspapers (or during my pacifist years, a cup to trap it). When she didn’t know about the fly she’d be fine and grab a rope toy and when I reached for it she’d run into the next room. If I didn’t chase, she’d peek in and drop it until I walked towards it then she’d grab it again and trot away. And if I ever caught her by her rope, collar or tail, she’d drop it and wait for it to be thrown.

Usually when she fetched it is when she heard the dreaded buzz.

First she’d look around, real slow, hoping it was her imagination. But when it dove into her ear or landed on her rump, she’d hop and turn in midair then jerk her head around. And when she finally spotted it she’d dart into the nearest bedroom and under the bed. If there were clothes or boxes or garbage beneath, she’d plow through. Or she’d head for the couch she didn’t fit under. She’d scrape the carpet, compress her body, try to drag herself underneath. Whoever was on the couch could feel her moving. In those days I could crawl under there with her and try to pull her out or scare her out. Usually I’d just comfort her, remind her of the size difference.

Once the cabinet under our stove was open and most of the pots and sheet pans were in the sink or the dishwasher. So she wriggled inside and knocked over pots and their lids. The whole family ran in to see the racket.

My mom closed the door on her and we all laughed as her tail thumped a frying pan. Lady pushed open the cabinet door with her snout to see if it was all clear. But the buzzy-bug flew by and she jerked back so fast the door slammed.

She stayed in there all night. While my mom prepared dinner, she slid scraps through the door. While we ate, we’d hear the hinges creak as she stuck her nose out or a pan rattle. After dishes were cleaned and the carrots that I usually slipped to her were tossed into the garbage disposal, my dad reached in to yank her by the collar but she growled and kicked. We think that’s how the soup pot got a dent.

So we left the door open and waited in the other room. Whenever someone went in for a soda or a cookie, we’d coax and coo and her tail would thump that frying pan but she stayed there until bed time. I called for her to come night-night with me, but she was comfortable sleeping among the cooking ware.

It was about midnight, my dad says, but I had been asleep for hours so it seemed later. Lady kicked and clamored and knocked out pots that rolled over their handles and stopped at the fridge. Lids spun on their rims until they rested on the linoleum. Lady whimpered, cried and rushed through the dark rooms hitting table legs, a yoga ball, the ottoman, and a decorative goose pot with a dead plant. She stumbled over shoes and the vacuum. She made turns by slamming into the walls then turning and hitting the next wall and turning again until she found a clear path.

I woke up to see my dad open the backdoor for her to sprint through. My mom ran out in her robe to see what was the matter with Little Lady Lou.

The fly bounced from the wooden walls to the pots inside the cabinet under the stove.

Saturday, August 6, 2011

Exercise

Monday:


Jog
Lower Body Resistance
Squats 3x3
Lunges 3x
Calf Raises 5x3
Jog


Break


Running
1 Mile Warm-up 12 Minutes
3 Minute 600s x 4 1 Minute Rest between
800 Cool-down 6 Minutes


Break


Jog
Lower Body Plyometrics
Squat Jumps 10 x 3
Split Squat Jumps 10 x 3
Box Drill with Rings 10 x 3
Zigzag Hopping 10 x 3
Jog

Tuesday:


Jog
Upper Body Power (2-5 Minute rest)
Medicine Ball Bench Press throw 20 x 5
Bent-over Rows
Bench Press 3 x 5 30% max
Jog


Break


Jog
Core (1 Minute rest)
Plank 60 x 2
Side Throws 20 x 4 (2 each arm)
Pelvic Thrust 20 x 3
Russian Twists 40 x 3
Sit-ups 25 x 3
Plank 60 x 2
Jog


Break


Upper Body Plyometrics
Plyometric Push-ups 10 x 2
Slams 10 x 3
Explosive Starts
Single Arm Throw 10 x 4 (2 each arm)
Plyometric Push-ups 10 x 2
Jog

Wednesday:


Running (1 Minute Rest)
1 Mile Warm-up 12 Minutes
800 m 8
600 m 9
400 m 10
200 m 12 x 2
400 m 10
600 m 9
800 m 8
800 m 6 Minute Cool-down


Break


Jog
Muscle Endurance Circuit (5-7 Minutes Rest)
Squats 120 lbs 20 reps
Bench Press 100 lbs 30 reps
Lunges 15 lbs 30 reps
Calf Raises 120 lbs 30 reps
x4 (exercise ends when no longer rhythmic or powerful)
Jog

Thursday:


Jog
Lower Body Resistance (2-5 Minutes Rest)
Squats 5x5
Lunges 5x5
Calf Raises 5x5
Jog


Break


Jog
Core (1 Minute rest)
Plank 60 x 2
Side Throws 20 x 4 (2 each arm)
Pelvic Thrust 20 x 3
Russian Twists 40 x 3
Sit-ups 25 x 3
Plank 60 x 2
Jog


Break


Upper Body Plyometrics
Plyometric Push-ups 10 x 2
Slams 10 x 3
Explosive Starts
Single Arm Throw 10 x 4 (2 each arm)
Plyometric Push-ups 10 x 2
Jog

Friday:


Jog
Upper Body Power (2-5 Minutes Rest)
Medicine Ball Bench Press throw 20 x 5
Bent-over Rows
Bench Press 3 x 5 30% max
Jog


Break


Running
1 Mile Warm-up 12 Minutes
600 m x 4 1 Minute Rests
800 m Cool-down 6 Minutes


Break


Jog
Lower Body Plyometrics
Squat Jumps 10 x 3
Split Squat Jumps 10 x 3
Box Drill with Rings 10 x 3
Zigzag Hopping 10 x 3
Jog

Saturday:
Running (1 Minute Rest)
1 Mile Warm-up 12 Minutes
800 m 8
600 m 9
400 m 10
200 m 12 x 2
400 m 10
600 m 9
800 m 8
800 m 6 Minute Cool-down


Break


Jog
Muscle Endurance Circuit (5-7 Minutes Rest)
Squats 120 lbs 20 reps
Bench Press 100 lbs 30 reps
Lunges 15 lbs 30 reps
Calf Raises 120 lbs 30 reps
x4 (exercise ends when no longer rhythmic or powerful)
Jog

Wednesday, August 3, 2011

Exercise

Anyone that stumbles upon this, exit it NOW. Or not, but this isn't for you. This is because I don't have MS word on my laptop and I don't feel like setting up microsoft works processor.

Maximal training

8-100% 1 rep max
3-6 Exercises
1-5 reps per set
3-6 sets per exercise
3-5 minutes rest
Slow
2 - 3 times a week

Sample maximal strength program


http://www.sport-fitness-advisor.com/weighttrainingprograms3.html

3 - 4 Resistance exercise sessions per week
2 Upper body
2 Lower body
85% max weight or higher
6 reps or less
2-6 minutes rest


    Hang cleans (power) Back Squats (core) Bench Presses (core) Bent Over Rows (assistance) Triceps Push Downs (assistance)
A second approach is to alternate upper and lower body exercises:
    Lunges Seated Rows Leg Curls Reverse Flies Calf Presses Barbell Curls
Finally, the push-pull format is an effective resistance training session structure. For the upper body:
    Incline Bench Presses Lat Pull Downs Military Presses Hammer Curls
And for the lower body:
    Front Squats Stiff Leg Deadlifts Hip Sleds Leg Curls
Resistance training - volume

strength is how much force your muscles can exert. Power is how quickly that force can be exerted.


Power Training
Parameters for explosive strength training

Ballistic power training parameters


Plyometrics 
2-3 times a week, 48-72 hours of rest between.
5-10 seconds between reps

As much as 5-10 seconds may be required between depth jumps and a work to rest ratio of 1:10 is recommended. For example, if a set of bounds takes 30 seconds to complete, the rest interval between sets would be 300 seconds or 5 minutes.

Alternating plyometric and weight training sessions





Volume for a plyometric session


Muscular endurance (short term) guidelines


Below is a sample muscular endurance program for a field hockey player:

Sample muscular endurance program for a field hockey player

Power endurance training uses moderate loads of 50-70% 1RM lifted for 15 to 30 repetitions.

Sets should not be completed to failure but should end when repetitions are no longer powerful and rhythmic.