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Off Season Training + Weightlifting

If you're like me the winter is your off season when it comes to sports training. In my case my primary sport is archery and during the winter I don't have many archery students and I am not doing personal practice as much either.

Plus with COVID going on it has put a damper on how many archery students I have had in the past year and how many people have currently signed up for archery lessons in 2021. (Many people seem to be delaying archery lessons until they have a better idea of what the COVID numbers will be.)

However that doesn't mean I just stop exercising when it comes to my personal fitness. I am a personal trainer/sports trainer after all, and I need to stay in shape too.

This is why I have a list of daily exercises that I do every day in order to stay in shape. They are:

 

DAILY EXERCISES
100 Jumping Jacks
100 Sit Ups
100 Push Ups
100 Chin Ups
100 Bicep Curls
100 Tricep Lifts
100 Shoulder Lifts

 

Now you may have noticed that it is a relatively short list, but trust me the size of the list doesn't compare to the amount of time required to do these exercises.

I chose these 7 exercises because they give a full body workout and require the bare minimum when it comes to equipment. All you really need is 1 chin up bar and 2 dumbbells.

I also recommend MUSIC while you are doing these exercises. It will help motivate you and keep you going even when the exercises start to feel boring.

The first 4 things on the list are all body weight exercises designed to target my legs, arms, abdominals, biceps and shoulders. Only the chin ups require the use of the chin up bar. The last three are weight lifting exercises using dumbbells.

They don't need to be heavy dumbbells. I am currently using a 20 lb dumbbell, but my goal is to work my way up to 25 lbs and eventually 30 lbs as I build my endurance and strength. If you're a beginner when it comes to weightlifting I recommend starting with 10 or 15 lbs. It is better to start with a low number and then build endurance + strength first, and then when you get to the higher poundages it will be easier and you won't lose your motivation so easily.

Doing 100 jumping jacks is arguably the easiest and fastest of all 7 exercises. Takes less than 2 minutes to do them if you can do the full 100 jumping jacks all at once.

Doing 100 sit ups is more difficult if you're out of shape and not used to doing sit ups. You may need to do 10, 20 or 50 at a time and then take breaks.

Same thing goes with doing 100 push ups and 100 chin ups. Don't be afraid to separate them into smaller numbers.

If you have difficulty doing push ups you can do Wall Push Ups instead. They're comparatively easier and less stressful and you can control how much effort is required by standing further or closer from the wall.

If you don't have a chin up bar handy (or are physically unable to do a single chin up currently) then you can just skip over that one for now and just focus on the other exercises.

Similarly the 100 bicep curls, the 100 tricep curls, and the 100 shoulder lifts may need to be broken up into 10 sets of 10 or 5 sets of 20. I currently do 5 sets of 20. Nobody is expecting you to do all 100 all at once.

What about a Personal Trainer or a Gym Membership?

Having a personal trainer doesn't really make a lot of sense right now during COVID. Neither does a gym membership.

Anyone who is clinging to their gym membership these days should just give up and focus on doing exercises at home or buy a bicycle. Or buy a canoe. Or buy other sporting equipment for use outdoors.

Myself I like the sound of buying a canoe or kayak.

So save your money. Don't bother getting a personal trainer or gym membership for now. Spend your money elsewhere.

Eg. Get yourself some archery lessons in Toronto when the COVID numbers go down and you feel more confident about doing such things. Until then stay home, exercise at home, buy a bicycle, and maybe consider a canoe to be a fun investment.

How to do Interval Training

With the above exercise it is possible to play with the order and do Interval Training instead of just doing everything in their stated order. Instead try doing the following:

20 Bicep Curls, 20 Jumping Jacks, 20 Shoulder Lifts, 20 Sit Ups, 20 Tricep Lifts, 20 Push Ups, 20 Chin Ups

And then repeat the same order 4 more times, for a total of 100 each.

Or come up with your own order or change how many you do per set. You could do 10 rounds of 10 sets. Whatever works for you.

The idea of Interval Training is to alternate between different kinds of exercises that are more intense and more relaxing, so that you keep your heart rate elevated, but still allow yourself breaks in between the more intense exercises. Thus if you find one type of exercise to be too intense you will want to change the order to suit your needs.

Most likely you will find the 20 Chin Ups to be the most challenging of the bunch so I recommend taking a break before attempting that one. Many people won't even be able to do 5 or 10 Chin Ups at once so don't be surprised if you cannot make it to 20. Just try your best and then move on to the next exercise.

Just because you failed today doesn't mean that someday you won't succeed.

Each time you try and fail is just another stepping block towards succeeding.


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