Last Saturday my body told me to back-off. So, this week I'll shoot for about 50% volume and 75% intensity and/or exertion based on last week. Also, I'm going to replace the 15-point Borg Scale, which uses 20 as it highest and 6 the lowest, with a 10-point scale. Actually, it's 12 points, but I never plan to log the highest point or the lowest point as a measure in my blog. It just makes more sense, even though I'll probably continue to use pluses and minuses. Here's what my 10-Point Plus Scale version will represent:
0 - Meditation or sleep
1 - Very slow movement
2 - Heart and lungs begin to increase
3 - Very light
4 - Light
5 - Fairly light
6 - Moderate
7 - Fairly hard
8 - Hard
9 - Very hard
10 - Very close to failure or gasping for air
10+ - Failure or not breathing!
28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.
1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.
Total time under tension 4:10.
(RPE 7)
28kg Snatch Alternating L&R x 7 on the minute x 10.
(RPE 6)
Showing posts with label Borg scale. Show all posts
Showing posts with label Borg scale. Show all posts
Tuesday, February 23, 2010
Thursday, April 2, 2009
MVO2 Session 4
15:15 MVO2 protocol:
16kg x 8 reps x 40 sets
This is just a little more than what I had "planned", as I am practicing this objectively measured protocol by using my subjective feel. My last session, #3, felt very intense, RPE=19 (Rate of Perceived Exertion) using the 15-Point Borg scale. This session, RPE=17, I felt I could have done a few more sets but didn't want to push it. Haven't we all been a little too enthusiastic and over done it?
The factor(s) for reasoning or the reason(s) for factoring the how and why intensity differs from day-to-day is Greco-Danish to me, but I do understand that all variables matter and the mind and body are connected. :)
Sources:
Report on Perceived Exertion (PDF)
Borg Scale
Differences in self-reported perceived and objective measures of duration and intensity of physical activity for adults in skiing.
Acute exercise and positive effect: an investigation of psychological processes leading to affective change.
Effects of acute bouts of aerobic exercise of varied intensity on subjective mood experiences in women of different age groups across time.
16kg x 8 reps x 40 sets
This is just a little more than what I had "planned", as I am practicing this objectively measured protocol by using my subjective feel. My last session, #3, felt very intense, RPE=19 (Rate of Perceived Exertion) using the 15-Point Borg scale. This session, RPE=17, I felt I could have done a few more sets but didn't want to push it. Haven't we all been a little too enthusiastic and over done it?
The factor(s) for reasoning or the reason(s) for factoring the how and why intensity differs from day-to-day is Greco-Danish to me, but I do understand that all variables matter and the mind and body are connected. :)
Sources:
Report on Perceived Exertion (PDF)
Borg Scale
Differences in self-reported perceived and objective measures of duration and intensity of physical activity for adults in skiing.
Acute exercise and positive effect: an investigation of psychological processes leading to affective change.
Effects of acute bouts of aerobic exercise of varied intensity on subjective mood experiences in women of different age groups across time.
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