• Richard McDonough

Co-Movement Gym: A is A Health Podcast S1E15 - Rock Climber/Weightlifter/Jiu Jitsu Training Programs

Updated: Aug 16

Josh Lewis: I train 5 days a week and sometimes 6 days. I do Jiu Jitsu 3 days a week, one day a week upper body, and one day lower body. I am doing a lot of rehab training with my lower body and trying to increasing mobility. I am trying to train towards getting the one arm chin-up again, but mainly training my upper body for maintenance. My rest days are normally filled with some kind of activity like gardening, hiking or swimming. I am also trying to move (low level activity) throughout the day as well. I enjoy open water swimming and started doing a 47 Laker Challenge. I also do a lot of gardening/farming throughout the week. My Jiu Jitsu sessions are 90 mins each with six 5 min rounds of sparing at the end of each session. To recover, I use foam rolling, sauna, and try to get 8 hours of sleep every night. I also make something called a “movement pull” where in the center is my goal and around it are activities to choose from that help support me getting better at my goal. My goal currently is to get better at Jiu Jitsu.

Andy Cieply: I work out 4 days a week. My goals are finger strength and grip strength. Trying to improve handstand pushups and one arm chin ups as well. Two days (Monday and Wednesday) are dedicated for grip strength training and two days (Tuesday and Thursday) are working toward handstand pushups and one arm chin-ups. My rest day is Friday and then my weekends are dedicated to rock climbing. My workouts are about 20-30 mins. I also try to move and be active throughout the day as well. I try to mimic my training around the way our ancestors moved. Short bursts of high-level activity like my 20-30 min work outs and the rest of the day is low level activity. I have also started getting into running again, and I run 2-3 miles a couple times a week. A climbing day for me is about a 1-2 mile hike in to the mountain with a 50 lb bag on my back, climb 5-6 routs in about 5-6 hours, and then hike the 1-2 miles back to the car.

Dr. Ricky McDonough: I work out/strength train 6 times a week. Sunday is my only rest day. Normally my workout sessions are around 45 min – 75 min. I tend to lift full body 6 days a week. My workouts use to be my only activity during the week. My steps were only 4,000-5,000 steps every day. Now that I started the EasyFit Challenge my step count has doubled, and I have already started seeing some results from just moving a little more throughout the day. I normally play Ultimate Frisbee once a week, and go for a long walk at a state park every weekend. For my recovery, I tend to rest 3 mins between sets, foam roll, and try to get 7-8 hours of sleep every night. My strength training goes in cycles. I will normally strength train and apply progressive overloading techniques for 8-12 weeks and I normally increase my max weight on my main lifts by 10-15 lbs each cycle. After I reach this new max weight, I will take 4-8 weeks off from strength training. I will normally do some hypertrophy work, mobility training, fix any imbalances, and do calisthenic type exercises. Then I will start my strength training cycle again at about 20 lbs lower than my new max weight, and go for another 8-12 weeks to try and increase the max weight on my main lifts again.

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