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Building The Full Fourteen Strength Workout

I took some time off from strength training, somewhat inadvertently. Following my 3 day and 21 day training cycles, I had a tough couple weeks with coming off antibiotics and ramping up run training.

So scheduled swolework days would come up and I’d make the judgment call to skip them. After a bigger 8/6/22 workout (which itself came after a 5 day break), I went two weeks until my next strength workout.

I’m not oblivious. During that time away, I realized my rotating strength workouts had become somewhat demanding. This was fine when I was not seriously run training following Vancouver 2022.

Now that I’m getting back to longer aerobic runs, the strength training sessions were a little too much. I wanted to scale back strength training but not train too infrequently, or go too long between training muscle groups.

So I made an adjustment

Right before my 8/21 workout, I decided to keep my current 3 day micro-cycle (strength + maybe cross train, running 2nd day, tougher running 3rd day, repeat). But instead of cycling between two workouts with 4-sets per group, I would do one set of every exercise. This reduces the demand a great deal, but also allows me to train everything more frequently.

Plus, with running now once again taking focus, strength is secondary and this volume better reflects that. I won’t get so tired or sore that it impacts my running, and reduces chances of having to skip workouts. Why skip what should be more easily attainable? Even if I dread an exercise, it’s just one set! I can do that!

I would maintain the overload progression I’ve been following to good results: Progressing from 8 reps to 12 reps over multiple workouts, then increasing the weight, dropping back to 8 reps, repeating. But now, it’s just one set, of every single exercise.

I did my central seven exercises, with some revisions. In my last such workout, I incidentally tried Overhead Squats with dumbbells instead of on the Smith rack. Since that felt considerably better, I decided going forward to do overhead squats that way. I also re-added Russian Twists, which would give my obliques some neglected work.

It went fine.

The 8/21 workout was fairly simple and went great, before I got on the spin bike for some low aerobic work.

Garmin Connect’s strength heat-map shows muscles worked. Red sections indicate groups that were primary movers in the workout. Yellow sections indicate secondary movers. Gray sections are untouched.

This workout was a nice snapshot of all the muscle groups I had been working over the last couple months. Everything from both workouts was for the first time together on one chart. (The exception is the obliques, as I hadn’t been doing Russian Twists in a while before this workout.)

It also provided a clear picture of what muscle groups were missing work. The workout was so easy, and I had only done 8 exercises, with plenty of room for more.

Connecting the missing links.

I decided to research a bit and try to get the whole picture red or yellow in one workout. I wanted every muscle group to work in at least one exercise. And then one set of all that can be my go-to total body strength workout.

In Garmin Connect, I’d go back to a prior workout that worked few muscle groups, then edit in different exercises to see the heat-map change. Then I’d delete them. This allowed me to find do-able exercises that would hit the different muscle groups.

  • I decided to re-introduce deadlifts, which I’d done in prior workout plans months ago. This addresses missing red work for the lower back core muscles. I injured my lower back doing them last December, so I had avoided them since. Some helpful feedback (from the Manosphere of all places) recently fixed my form issues that contributed to that injury. I decided to start deadlifts at a definite sub-max weight and progress from there. I also decided to avoid the Smith rack (where I suffered the December injury). Instead I’ll use dumbbells (DB’s), which I’ve done before with good results.
  • I mentioned re-adding the Russian Twists. I do these with one of the DB’s from my bench presses, so they’re done at half those exercises’ weight. This reds the obliques, so they’re staying in. I do these on the decline or flat bench after those bench presses.
  • I re-added triceps extensions on the cable deck. I had removed these, as my other upper body exercises were already involving triceps as secondary movers. However, I wanted one set of red primary exercises for triceps, so the extensions are back.
  • I re-added work on the hip abduction machine (your legs are in weighted clamps and you press them outward). They’re usually a skippable isolation exercise. But the abductors are a hard muscle to red out otherwise, and hip abductions are a red exercise for those. Abductions are not hard to do with considerable weight and proper form.
  • The hardest heatmap group to find exercises for is the neck. Exercises you think impact that group (like shrugs or neck extensions) don’t impact them on the Garmin heatmap. Randomly I thought of the levator scapulae muscles. I found a Garmin option for the Levator Scapulae Stretch (a neck stretch against resistance from your arms). It turns out that exercise turned the muscle group red! So I’m doing those now (no weight added).

I gave this a try this morning.

This morning I knocked out a total body strength workout. I did 1 set of 11 reps for all twelve (12) exercises, in this order.

Shown are the scheduled exercises for my 8/24 swolework session. Notice I messed up and accidentally did 12 incline bench presses. Whoops!

This workout, tough but do-able, only took 21 minutes.

After I finished, I updated Garmin Connect and then realized I hadn’t done or programmed anything for calves. Calves however are pretty easy to program. I just did a quick set of standing bodyweight calf raises, to get to 13 exercises total.

My heatmap for this morning’s workout then looked like this.

So, cool. I managed to work every single muscle group. And, a few of them are yellow. So, I now want to make the whole chart red. This ensures every muscle group Garmin calls out is a primary mover in at least one exercise. This is a total body strength training workout should do.

I had good energy in this workout (at 7am, despite no coffee, I might add!). There’s certainly room to add more exercises. (I’m currently not concerned about keeping these workouts to 20 minutes. It’s a total body workout rather than a split routine. These can now go 30 minutes if needed.)

The muscle groups in question:

  • The forearms
  • The hip flexors
  • The hip adductors (inner thigh and groin muscles).

It would be easy to just do specific isolation exercises for those groups. But finding other compound exercises that worked with other muscle groups would be more productive and better for run fitness. Isolation is better suited to bodybuilding, which needless to say isn’t a high priority goal of mine.

So I went to work:

I programmed a new total body strength workout, that would work every muscle group as a primary mover.

If you create a strength workout manually in Garmin Connect, you won’t get a heatmap for exercises. I just figured out that doing a super quick set and saving it on my watch allows me to freely edit that workout with a full heatmap.

So I did a couple squats, saved that “workout”, and went to town in Connect on swapping in/out different exercises.

The Hip Flexors

The Flexors are a hard muscle group to program. We use them a lot in our lives, but isolating them as a primary mover is another matter entirely.

Initially I was at a loss for what exercises to consider. But then I randomly thought of burpees, the classic ‘squat to full plank, do a pushup, jump back to plank, tuck jump straight up and back down to squat, repeat’. I entered that as a lone exercise, and found myself a mother-lode exercise:

The burpee works so many muscles. It does in one set what bench presses, squats, and calf raises would do. Plus it works anterior hip flexor muscles as a primary mover, not the easiest group to program. It does all that in one exercise.

So I definitely will add burpees, which I’ve done many times before. I won’t have trouble doing one set of 8-12.

Now, I could subsequently remove my bench presses, since this uses the pecs as a primary mover. But I still want to improve my incline/decline bench weights, as well as build my overhead squat. So I’m leaving those bench presses in. My chest will just get 3+ sets of work every workout at different angles, as will my quads and glutes. Plus, the overhead red-works my deltoids and traps (shoulders).

The one set each of those exercises isn’t a killer, and fronting those with burpees won’t be a problem.

So that only reds out the hip flexors and calves. It also eliminates the need for the hanging leg raises, which red-worked the abs and quads. The raises were always a secondary priority, and finding the captain’s chair free is often a pain anyway. That eliminates a hassle at the gym.

The Forearms

I always do Hammer Curls, a stiff-forearm bicep curl that along with biceps work the forearms as a secondary mover. I really didn’t want to waste time on separate forearm curls or similar.

It was while separately considering Farmer’s Walks (walking the gym while carrying weight at your sides, akin to carrying groceries into the house), seeking out an alternative to obliques and hamstrings, that I found the Farmer’s Walks actually red-work the forearms as its primary mover.

Yes, you are carrying weight with your legs. But your leg, shoulder and back muscles are actually secondary movers. It’s the forearms that do the bulk work holding and balancing the weight. So the rest of your body can capably walk with it.

This seems a lot more cumbersome than simple forearm curls. But its total body engagement is closer to what I’m looking for. Plus, it’s essentially a dynamic cousin of the deadlift. Most of all, it’s one of the more functional exercises you can do. Think about how often you’ve got to carry stuff this way in everyday life (e.g. I mentioned carrying groceries).

No matter how crowded the gym gets, walking across with a pair of weights has never been a problem. So Farmer’s Walks are definitely going in.

The Adductors

There’s pretty much no other exercise aside from the Adductor Machine that works the inner thighs as a primary mover, without being cumbersome and needlessly redundant. Doing burpees on the floor is fine, but I’m not doing clam-shells or weird squats/planks on the floor just to red out one muscle group, when I can just get on a machine and knock out one easy set in seconds.

I’ll just use the adductor machine, before moving to the abductor machine.

The Full Fourteen

From all this I have put together a sequence of what is now fourteen exercises. Below is the Full Fourteen, a total body strength workout (including sample reps and weights). All listed exercises are just one set, with at least 60 seconds rest (longer is OK as needed).

Entry of all these exercises into a sample Garmin Connect workout confirmed that every muscle group is red-worked.

Garmin Connect estimates this workout would take about 21-22 minutes if done efficiently. I’d imagine some breaks would run a bit longer as needed, so it’s more like 22-25 minutes, certainly less than 30 minutes even with some challenges.

Let’s do it.

This going forward will be my total body strength workout, done on schedule every three days (barring races or race taper timing requiring a day off).

I will follow my 8-12 rep and weight progression normally, and see how far I can go with all of the above. For new exercises, I’m using a known-do-able weight and will just progress that the same as the other exercises. This last workout was 11 reps of everything. So the next workout will start with sets of 12 reps. If everything’s fine, I’ll increase exercises’ weight by 5-10 lbs and go back to 8 reps.

Go ahead and give it a try.

Obviously, you’re free to take this template and use it as a workout yourself. Google and research any exercises as needed. From my experience, these are easily do-able exercises in a gym for most people.

Eventually, I will devise a total body-weight strength workout equivalent, and will post it here.

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On planning (and adjusting) training schedules using Training Monotony and TRIMP

The 21 day cycle has worked okay for me so far. However, the runs have been short due to a rash on my right arm that required I go to Urgent Care for a prescription. The rash is doing better, though the RX as it does has messed with my body a bit. I also had a dinner for my dad’s birthday. I also had a car issue to sort out ahead of registration renewal.

Basically, life intervened, and I had to patch a reduced schedule this week with work break runs. I’ve back-loaded my strength workouts to Friday and Saturday. After that, my 3 day cycle goes back to normal by Monday (which incidentally is the next scheduled quality-run day).


I ended that 21 day cycle post mentioning Training Monotony. That’s the subject I’ve been personally focused on the last week or so.

Training Monotony is a metric devised long ago by Carl Foster. Training Monotony measures how variable your workouts are within a training week or similar period. The concept is that the more day to day consistent your workout volume is, the higher your monotony.

High Training Monotony can be a problem in one of two ways. 1) Either you do a lot of hard workouts with insufficient easy days or rest, an overtraining or burnout risk. 2) Or you do a lot of easier workouts without a mix of more challenging workouts. This in turn stagnates or decreases your fitness.

Though poo-poohed by some writers (and I’d imagine given their plan layout that the Hansons have a problem with the monotony concept as well), Training Monotony is worth exploring. Honestly, most coaches and training plans do shove a lot of volume down your throat that for many just runs you into the ground (and possibly injure you) more than prepare you for your training goals. Elite athletes and teams get around this by being 99th percentile strong and resilient, and/or through covert systematic doping. For most of us, the relentlessly high training volumes most top coaches swear by are largely unsustainable long-term.

Conversely, you can get into a pattern of easily do-able workouts. This eventually stagnates your progress. Your body grows accustomed to the regular stress, and ceases to progress.

For basic examples, Jonathan Savage aka Fellrnr has done a great job of providing some himself, as well as providing a separate illustration of what it measures and is designed to deter.

Basically, the Training Monotony number is the volume of your week’s training divided by the standard deviation of all the days collected in the data sample. Standard deviation is a pain to calculate, so I just have Excel do it.

You can measure your volume by mileage or rate of perceived exertion. But because Runalyze provides it to me for every kind of fitness activity I do, I’ve been using TRIMP.

TRIMP is short for Training Impulse. This measures your effort based on heart rate (% max), and number of minutes doing the activity.

For example, a 1 mile easy run for me is worth about 15 TRIMP. A walk during a work break is about 6 TRIMP. A full strength workout is about 10-12 TRIMP, depending on what I’m doing. A 45 minute spin bike session is about 30 TRIMP. In planning a week’s workouts and measuring likely training monotony, I’ve been plugging in TRIMP approximates for the expected activities. If adjusting the schedule in midweek I use the actual TRIMP from completed days.

You want the Training Monotony ratio not to be any higher than 1.50. Your volume, divided by the standard deviation, needs to be 1.50 or lower. If your volume doesn’t deviate much day over day, you get an unacceptably higher number like 3.00 or more.

Why it’s unacceptable depends on how you get there:

If these are all hard workouts, you won’t recover between them. You’re going to burn out, if not stagnate and see diminished progress.

If these are all easy workouts, your fitness is going to stagnate, and certainly won’t improve much.

So you would combine monotony with total volume to get a better idea of which side you’re on. If you’re running 1 mile a day, 7 miles a week, you’re probably on the stagnate/unimproved end. If you’re running 10 miles a day, 70 miles a week, you’re probably on the stagnate/burnout end)

Going a bit over 1.50 isn’t a killer (consensus is it’s above 2.00 that you’ve got a clear problem), but eking over 1.50 is like drinking alcohol when you’ve got health problems: If you can’t outright avoid it, don’t make a habit out of it, and definitely avoid doing it on consecutive weeks.

Conversely, you usually don’t want it to be too low, below 1.00. This can happen if, say, you have multiple long workouts in a week, or too many rest or easy days. Either you’re losing opportunities to improve fitness on the rest days, or the workouts are too long and the training week is not as productive as reducing the daily workout volume and training more often.

Exceptions are understandable and okay for unusual situations, if you just ran a half marathon and took lots of days off to recover afterward, or if you had to take unplanned off days, etc. But as a practice during serious training you want to keep monotony between 1.00 and 1.50.

As the Simplifaster link above discusses, worrying about Monotony can seem much ado about nothing, that it’s an older traditional metric first used with racing horses, and that advances in training have theoretically rendered the concern obsolete.

However, looking back at prior years’ training (and without getting into a granular breakdown and collection of graph images), I see that times my training was productive often had more of a 1.30-1.40 monotony, and that training that didn’t pan out often cruised around 1.60-1.80, often exceeding 2.00. I see some loosely correlative evidence in my own training that worrying about it, at least in my case, can have some merit.

Someday I’ll probably write a granular breakdown post with all those old tables, graphs and images. It’s just not going to be now. However, I’ll show a sample of what I do now to plan training and keep Monotony at a proper level. This is using the Electric Blues “Daniels Tables” Excel spreadsheet, which has a section to enter in training volume, and shows percentage breakdowns by workout type.

A sample week of training using TRIMP values, entered in the Electric Blues spreadsheet, with Training Monotony measured in the bottom right.

I’ve been entering in TRIMP values for planned workouts in a given week. I also entered in an equation in the bottom right corner to quickly measure the Monotony for that week. I can immediately see if the Monotony goes under 1.00 or over 1.50 after making a speculative entry.

While a side topic, I do try to maintain 80/20 training principles. You’ll notice the easier Recovery & Aerobic training is around low 80’s%. Harder training for me now is any intense running. This is not just zone 3 and above. Harder zone 2 counts right now as I work back into regular running shape. I also include any strength training (the 10’s in the sample are strength workouts).

‘Aerobic Zone’ I use for easier zone 1-2 runs and cross training like the spin bike, elliptical or ARC Trainer. Warmup/Recovery I mostly use for walking, which does count and registers TRIMP scores that are part of my volume.

I not only plan weeks ahead but put the current week’s completed volume in, to compare with my remaining schedule. I want to make sure the Monotony stays on track, or if I need to make an adjustment.

The sample above is the current week. I had to make several adjustments to the remaining schedule, As mentioned earlier, this has been an unusual week with multiple distractions. I had wanted to do more Friday. The strength workout that day was originally scheduled for Wednesday. As I rearrange the schedule, I make other adjustments to re-balance the monotony.

I quickly noticed the longer the long workout is, the lower the training monotony goes. A more demanding long workout increases the standard deviation. At the same time, the long run’s ability to lower Monotony is obviously limited by how long and intense of a workout you can do.

For example, it doesn’t do good to plan 150 TRIMP worth of training, if doing 80 is currently too hard. Personally, I just did about 200 TRIMP in a 2 hour 45 minute hour workout. This was a 45 minute run and 2 hours on the spin bike. S,o in this case, I know the 105 TRIMP long workout in the sample above is well within reach. For me, 105 TRIMP is either about 7 easy running miles, or 5ish tempo or interval miles.

I also notice that if you add any volume to harder training days, it reduces the increase in Training Monotony. If you put it in an empty or lighter day, the Monotony goes up.

It also creates a monotony problem if you have to shorten that long workout. The deviation between workouts decreases, and the monotony could surge. You could just cancel the workout when this happens, though of course long workouts are important.

If measuring by TRIMP, cutting a long workout short because it’s TOO hard can actually even things out. A shortened workout could produce an average heart rate so high it produces the same TRIMP. If pressed for time, you can turn a long run into a shorter tempo or interval run resulting in the same TRIMP.

All of this is infancy-stage experimentation and research for me right now. The goal is to create sustainable consistent 21 day cycles, not to mention training weeks, that are better repeatable than some of the training approaches and plans I’ve previously struggled with.

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Considering a long training project, and the complications

I had considered, as a personal project, doing a year long stepladder program, meaning:

  • Perform a full 12 week training cycle for a 5K race.
  • After a week of recovery, train 12 weeks for a 10K race.
  • After a week of recovery, train 16 weeks for a half marathon.
  • After a week of recovery, train 16 weeks for a full marathon.
  • Take two weeks off, then do whatever I want after that.

I would not have planned to run any official races, because honestly due to Coronavirus it may be late 2021 before society returns to normal and live events like races can fully happen again. Some may even argue I’m being optimistic hoping for that, even as others are being foolishly optimistic in holding out hope for upcoming fall 2020 or spring 2021 races that likely will get cancelled (especially if there’s a serious wave of Coronavirus cases this fall/winter).

All this training would have been to not just gradually, safely stretch back out to the marathon distance, but to also practice the specific endurance skills for each of those distances. I would likely follow the blueprint from Jean Francois Harvey’s Run Better, and would thus continue to strength train twice a week.

However, it wasn’t the likely 61 week timeline for all that which deterred me. We’ve all obviously got a lot of time right now with no events to work towards due to the Coronavirus situation. I have plenty of time.

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A note on peer reviewed studies

Many won’t give an idea credence unless a peer reviewed study exists that confirms it.

While this is fallacy, an appeal to authority, I am definitely not opposed to peer reviewed research. Quite the opposite. You’ve probably noticed that I’ve cited a variety of research sources in many of my pieces. I don’t make any of this stuff up. Often, when I perceive or find something to be true, I seek out research on the subject to learn more about what correlative evidence has been confirmed either way.

All of that said, I also worked in varying capacities in higher education for over 7 years, and much of that oversaw financial operations for sponsored research… actual, NSF/NIH/etc funded research. I not only reconciled expenses but also had to assist with the research reporting on those research projects.

So don’t take the following as a vilification of scientific research. I see for myself the value and process of that scientific research.

But it is worth noting that most of what we know about life hasn’t and probably won’t be scientifically researched and peer reviewed to officially stamp with approval.

To conduct peer reviewed research on a subject, any subject:

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