Jimmy Johnson – Saturday Training Schedule

Posted on May 4, 2013 by Dr Charlet

Saturday

Run:

  • 2 mile warm-up
  • 6 mile run
  • 6 x 30 second strider jog with 30 second recovery
  • 1 mile cooldown

 

Dr Spencer Charlet
Chiropractor in Mooresville, NC
704-663-7625

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Jimmy Johnson – Thursday Training Schedule

Posted on May 2, 2013 by Dr Charlet

Thursday

Swim:

  • 300 yard warm-up swim
  • 200 yard warm-up drill
  • 100 yard warm-up kick
  • 4 x 50 yard warm-up swim
  • 500 yard swim at Olympic distance race pace
  • 100 yard easy kick
  • 2 x 250 yard swim at sprint distance pace with 45 second recovery
  • 100 yard easy buoy pull
  • 5 x 100 yard swim with 30 second recovery
  • 100 yard easy kick
  • 500 yard buoy-pull paddle
  • 300 yard kick with fins
  • 100 yard cooldown

 

Dr Spencer Charlet
Chiropractor in Mooresville, NC
704-663-7625

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Jimmy Johnson – Wednesday Training Schedule

Posted on May 1, 2013 by Dr Charlet

Wednesday

Speed:

  • 1.5 mile warm-up run
  • 10 x 400 meter hill repeat with 400 meter easy recovery
  • 1 mile cooldown

Strength:

  • 30 x 135 pound deep squat
  • 25 x 155 pound deep squat
  • 30 x 270 pound leg press
  • 20 x 360 pound leg press
  • 50 x 20 pound dumbbell walking lunge

Core:

  • 60 seconds boxer abs
  • 60 seconds crunches
  • 60 seconds V-ups
  • 120 second plank

 

Dr Spencer Charlet
Chiropractor in Mooresville, NC
704-663-7625

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Jimmy Johnson – Tuesday Training Schedule

Posted on April 30, 2013 by Dr Charlet

Tuesday

Bike:

  • 10 mile warm-up ride
  • 3 x 5 mile ride with 1 mile easy recovery
  • 5 mile cooldown ride

Strength:

  • Lat Pulldown
  • Dip
  • Seated Row
  • Upright Row
  • Shoulder Press
  • Lateral Shoulder Raise
  • Biceps Running Curl
  • Triceps Extension

Core:

  • 90 second plank
  • 60 seconds plank knee drivers
  • 90 second plank
  • 60 seconds back extensions

 

Dr Spencer Charlet
Chiropractor in Mooresville, NC
704-663-7625

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Jimmy Johnson – Monday Training Schedule

Posted on April 29, 2013 by Dr Charlet

Monday

Run:

  • 3 mile warm-up run
  • 3.5 mile run with sporadic hills, steps, squats, lunges, and wall sits
  • 2 mile cooldown

Swim:

  • 500 yard warm-up swim
  • 200 yard warm-up kick
  • 5 x 100 yard buoy pull with 20 second recovery
  • 100 yard easy kick
  • 4 x 75 yard buoy pull with 20 second recovery
  • 100 yard easy kick
  • 4 x 50 yard fast swim with 30 second recovery
  • 100 yard easy backstroke
  • 400 yard buoy-pull paddle
  • 100 yard cooldown swim

Dr Spencer Charlet
Chiropractor in Mooresville, NC
704-663-7625

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Jimmy Johnson Trains for Triathlons

Posted on April 29, 2013 by Dr Charlet

jimmy_johnson_triathleteI subscribe to Men’s Health, and on the cover of the latest issue was one of NASCAR’s most famous drivers – Jimmy Johnson.  Upon reading the article it talked about his training and dietary habits.  Most notable was the fact that as part of his training, Jimmy Johnson trains for triathlons.

I have trained for triathlons in the past, and I know the training schedule can be very intense.  It takes a lot of time and dedication.  Over the next week I will post Jimmy’s workout for the day as noted in Men’s Health.

Maybe this will get you geared up to start a new triathlon training program, spartan race, warrior dash, or a couch to 5k.  Whatever it may be, pick an event, get it on the schedule, and start training like you never have before.  Good Luck.

Dr Spencer Charlet
Chiropractor in Mooresville, NC
704-663-7625

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Extension Exercises to Prevent Kyphosis

Posted on April 20, 2013 by Dr Charlet

spinal_extension_exercisesKyphosis is an over-curvature of the thoracic spine.  Most of us would associate this with an elderly man or woman who can no longer stand up straight and has a severe curve in their mid back.  Fortunately you can help prevent this from happening by doing two simple things: regular chiropractic adjustments and spinal extension exercises.

Kyphosis tends to progress with age, especially in women ages 50 to 59.  A study was performed giving participants spinal extension exercises to perform three times a week for a year.  The patients who performed these exercises had less progression of kyphosis than the participants who did not perform them.

Keeping regular chiropractic adjustments with help maintain spinal mobility.  The adjustments along with spinal extension exercises with help you maintain your posture as you age.  It is never too late to start doing spinal extension exercises, so start today.

Dr Spencer Charlet
Chiropractor in Mooresville
704-663-7625

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Getting Back to Exercise

Posted on April 16, 2013 by Dr Charlet

Row of Exercise BikesIf you are like all of us out there, then you have probably started and stopped an exercise program several times before.  The stopping is the easy part, but it seems fairly difficult to get back into the swing of things after a long break from exercising.  Use these tips to help you get back into a healthy exercise routine:

  1. Start slow – don’t try yo pick up where you left off, especially if it has been a while since your last workout.  Start slow and work your way back into things.
  2. Make it fun – there are so many different ways to have fun while you exercise, so don’t make it seem like work.  Find an activity you enjoy and start there.
  3. Try something new – with all the new fitness trends popping up around the globe, it should be easy to find something you haven’t tried before.  Challenge your self, but make it fun while doing it.
  4. Make it convenient – if you try to fit your workout into a hectic day, chances are you won’t stay consistent with it.  Find a time of day that works best for you and keep it consistent.
  5. Start now – there will never be the right time or the perfect day to begin an exercise program.  You don’t have to wait until Monday to start the week off right.  Just pick a day and go for it.
  6. Find a workout partner – having someone else to workout out with keeps you accountable for your workouts.  It is harder to skip a workout when you know someone is there waiting for you.
  7. Read about health – if you engage yourself in health blogs, health books, or health news, you will find yourself wanting to change your life into a more healthy lifestyle.  Plus you will probably pick up new ideas on how to train more effectively.
  8. Reward yourself – give yourself treats or gifts for accomplishing goals, or keeping on track.  These will help you stay motivated on your quest back to good health.

Hopefully these tips will help you quickly get back into an exercise program again.  There are so many healthy benefits to regular exercise so I highly suggest that you find a simple activity and start there.  Try exercising one day a week, then add a second day, then another.  Eventually you will built up your exercise program back into what it once was, if not better.  Wishing you the best of luck!

Dr Spencer Charlet
Chiropractor in Mooresville, NC
704-663-7625

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Jimmy Johnson – Friday Training Schedule

Posted on April 3, 2013 by Dr Charlet

Friday

Bike:

  • 40 mile bike ride

Run:

  • 4 mile run

Core:

  • 120 second plank
  • 30 second left side plank
  • 30 second right side plank
  • 60 seconds boxer abs

 

Dr Spencer Charlet
Chiropractor in Mooresville, NC
704-663-7625

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Carb Loading for Games and Races

Posted on March 25, 2013 by Dr Charlet

Carb_Loading_for_Games_and_RacesEvery athlete is looking for that competitive advantage.  What you eat before and after your workouts and games can greatly determine the type of athlete you will be.  It is very important to get proper nutrition from eating the right diet.  But what should you eat before the big game?

Most of us have heard about carb loading the night before a big race or a big game.  Although this can be very important, you may want to watch where your carb sources are coming from.  I am not a big fan of grains, but I will explain more about this in future updates.  That doesn’t mean I don’t eat them, and I am not telling you to avoid them, but there are much better carb sources.  The night before a big game don’t load up on bread and pizza, but opt for the potatoes and the veggies. 

Choose nutrient rich vegetables like carrots, spinach, and asparagus, which are all loaded with anti-oxidants.  Don’t overload on the broccoli though, as it might make your stomach uneasy during the game.  Potatoes are a great source of carbs loaded with potassium which is needed for the long tournament weekends.  Sweet potatoes are better than white potatoes, as long as you don’t load it up with butter and sugar.  Next month we will focus more on what types of foods to have the day of the big game.  Good luck, play hard, and eat right.

Dr Spencer Charlet
Chiropractor in Mooresville, NC
704-663-7625

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