Srmrok Half Marathon Training - Week one

At Nautilus North we’ve been experimenting recently with a “Done In One” workout that consists of three exercises (a Chest Press, a Pulldown and a Leg Press) that are performed for one repetition each. The idea being to load the muscle and have it move very slowly for one repetition (or, as happens sometimes, a repetition and a half) until the muscle groups involved have been fatigued or inroaded to the point where they cannot produce enough force to prevent the weight stack from coming down. To make the inroad deeper we’ve been using what  would be considered light weights and it’s a fine line in that the weights must be light enough to effectively isolate the targeted musculature yet heavy enough to ensure a sequential recruitment of fibers takes place, resulting in failure being reached in approximately 1-2 minutes. As indicated in Body By Science, as one progresses in strength, it is sometimes necessary to reduce the volume of one’s workouts to a “Big 3.” This is one way ofperforming a “Big 3” workout.

To this end, one of our trainers (Blair Wilson) is using this protocol and enjoying very good results. The global metabolic conditioning effect is phenomenal. I recently video recorded Blair going through his workout (this was his 2nd performed in this fashion) and also recorded his post workout response. As Blair is one of our trainers, the atmosphere was more relaxed and, of course, whenever a hard workout involving legs is performed it is mandatory that other trainers put the grab on the poor trainee’s aching legs as often as possible after the workout (I know, we’re not very nice — at least to our trainers). 

Blair is a great guy and a terrific athlete. He recently returned to Nautilus North after three years in Australia where he worked for Sea World as one of the trick skiers in their ski shows. He’s an excellent barefoot skier, wake boarder, and accomplished at jumps. While he was in Canada he played “A” level ice hockey (an informal study that Blair did with hockey players is mentioned in Body By Science). Blair trains on average once every 7-10 days and typically performs a “Big 3” workout.  Here are the links to his workout and post workout videos:

— John Little