Jim Prager

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Viewing 13 replies - 1 through 13 (of 13 total)
  • Participant
    Jim Prager on · in reply to: Scott’s killer core with disk surgery #44713

    My therapist had me start with very easy variations of dead bug and build up. I don’t remember the exact progression, but it went something like this:

    Arms at sides; pelvic tilt, hold
    Arms at sides; knees bent, alternating slide feet on floor
    Arms at sides; alternating heel lifts
    Arms at sides; alternating leg extension
    Arms at sides; alternating leg lifts

    Once a level started to get easy, I’d add opposite arm moving with opposite leg.

    Before I could move on to the next level, he’d put a towel under my back. If my lower back lifted, and he could pull the towel, I wasn’t ready for the next level. My therapist also put a blood pressure cuff slightly inflated under my back and force me to maintain constant pressure.

    Once I was able to do strict sit-ups again, I feel like they’ve been an important part of keeping my core strong. Kayaker never feel right, so I’ve been finding other rotational exercises that don’t require rotation under load.

    Good luck in your recovery!

    Participant
    Jim Prager on · in reply to: Scott’s killer core with disk surgery #44700

    I herniated my S1/L5 disc in 2018. I was able to resolve it with a lot of physical therapy. Once I was allowed to get back to training, I was doing the easiest variation of each exercise then building one that got easy. Also, if an exercise hurt, I stopped and talked to my physical therapist.

    Strict Sit-ups: I couldn’t add these for months. As this was hard on that joint.
    Bird Dog: Great!
    Windshield Wipers: bent knees
    Plank/Three Point/Two Point: I started by building up my plank time. When I could do 1 min, I made it harder by switching to three point.
    Kayaker: I still can’t do these pain free. I do a standing Pallof Press instead with a stiff band instead.
    Bridges/Table: These were important to get my glutes firing and strong after so much time off. I started with frog bridges and progressed up to single leg. I still do these every morning.
    Hanging Leg Raises: I started on the ground. I was also doing dead bugs every morning as part of PT (and still do).
    Gymnast L-sit: I have to do this between chairs as my flexibility limits me.
    Side Planks: I started with holds up to 30 s. Once I could do that I added dips of my hip. Eventually I added a rotation component with weight.

    Hope this helps.

    Participant

    I use a chest strap whenever possible and definitely get better data. The main exception is ski touring, where one cannot wear a chest strap with an avy beacon. I’ve noticed that my measured heart rate on ski tours can be off wildly. My approach has been to focus on my breathing and then eyeball my TSS to see if it seems plausible and adjust as needed. Any other strategies that you employ?

    Participant
    Jim Prager on · in reply to: Picking exercises for max strength period #32638

    Hi Susan,

    Since you’re training for mountaineering, I would consider focusing on single-leg exercises rather than the squat for your max strength period. For mountaineering, I typically use box steps as one and either split bench squat or lunges as the second one.

    For upper body, I usually include pull-ups as one and either dips or inclined pull-ups as the second. Though if you feel bouldering is enough inclined pulling, maybe substitute push-ups instead.

    Cheers,
    Jim

    Participant
    Jim Prager on · in reply to: Seattle Area Uphill Training Spots #24809

    If you can’t leave the city, the Seattle All Stairs map might be helpful for planning routes. There are photos of the stairs with a count of the steps. I use it occasionally when I’m looking for something new and can’t make it to the mountains.

    Participant
    Jim Prager on · in reply to: Mobility ? suggestions #16697

    I hadn’t been focused on mobility and paid the price this year. I should have been more focused on my hip mobility and ended up injuring my L5/S1 joint because that’s where I was making up the difference.

    I’m still recovering, but my physical therapist recommended Kelly Starrett’s books Ready to Run and Becoming a Supple Leopard. The first one is very straightforward and focused on running. The second is much more comprehensive and complex, but there’s a lot of good information, especially when it comes to identifying mobility and treating issues. I’ve been doing by 10-15 min per day and now seeing a lot better hip function. I’ll definitely be keeping this up as I get back to training.

    • This reply was modified 1 year, 8 months ago by Jim Prager.
    Participant
    Jim Prager on · in reply to: kid sleeping bag #14405

    A good friend of mine uses the Feathered Friends Vireo for his two kids (ages 4 and 6). While they are still young, he rolls the top down over the bottom so that it’s a double layer. This makes it a warmer bag and more kid-size. While this is potentially an expensive solution, he figures that the same bag will last them for 10-15 years. As they get older, they can use it more as it was intended: a single bag with a puffy jacket.

    Hope that helps.

    Participant
    Jim Prager on · in reply to: How to log Skimo in Training peaks #11015

    Hi Thomas,

    Scott wrote about the fudge factors in a forum post: CTL/TrainingPeaks and TFNA. It’s a long thread, bud definitely worth a read.

    For a quick reference, I pulled the two sections for you:

    1) For any purely aerobic run/hike/ski we calculate the TP hrTSS and add 10 TSS for each 1000 vertical feet of gain for an athlete carrying no to minimal weight.
    2) For the same workout but with a significant weight, say more than 10% of BW add 20TSS/ 1000 feet.
    3) For hard muscular workout that has a very high local muscular endurance factor with a (disappointingly) low HR such as an uphill ME workout then I pick a number that reflects the recovery time before the athlete feels ready for another such workout. An ME workout for a high level athlete like David Goettler or Luke Nelson will take them days to recovery from and based on the actual workout I have assigned I will give these a TSS of 150-200.
    4) For the TftNA general strength and core workout I give them a TSS of 50-70/hour.
    5) For the TftNA Max Strength with core warm up I give these a TSS of 80-90/hour.

    What I do is make standard TSS’s for strength and climbing. For General strength I do 50TSS/hour. For Max strength I do 75-80TSS/hour. For climbing I do 50TSS/hr for ARC training (below on sight level). 80TSS/hr for climbing at near max level. Count only time on the rock.

    As he notes in the post, whatever you do, be consistent so it’s relevant over time.

    Cheers,
    Jim

    Participant
    Jim Prager on · in reply to: Weight Vest Recommendations #9811

    Thanks for the recommendation. I decided to go with the BOX.

    Scott – If you’re ever in the market for a new one, I was able to find them in a range of colors combined with black. Most companies seem to carry just black, camo, or brown/gray.

    https://www.weightvest.com/50-lb-box-weight-vest/

    Participant
    Jim Prager on · in reply to: Hangboard Warm-up at Home #8903

    I definitely recognize the value of warm-ups for injury prevention and maximizing effectiveness. It’s nice to hear there are options. Thanks!

    Participant
    Jim Prager on · in reply to: Heart Rate and Breaking Trail #7130

    Thanks Scott and Scott.

    You confirmed what I was starting to suspect about wrist-based HR monitors.

    I noticed the decoupling at around 2:15 mark. The top was noticeably steeper and deeper snow, so we dropped our pace to keep breathing in check.

    I reread the articles on Breathe Intensity Monitoring and have a follow-up question given your comments that ventilation can change with fat adaptation and fatigue: Assuming I had good data from a chest strap, should I assume breathing or heart rate is the better marker AeT that I should be using for my uphill zone 1 hikes?

    Thanks,
    Jim

    Participant
    Jim Prager on · in reply to: After 12 week Freeride Training Plan – how to continue #7041

    Hi Laura,

    I asked a similar question, and you can find Scott’s reply here:

    After the 12 week Freeride Training Plan

    Hope that helps,
    Jim

    Participant
    Jim Prager on · in reply to: After the 12 week Freeride Training Plan #6439

    Thanks Scott. This is really helpful. One follow-up question: How long can I stay in maintenance mode before needing to start a new plan?

    Unrelated website question: I’m having trouble figuring out how to add a picture to my profile. Can you let me know where I do that?

    Thanks,
    Jim

Viewing 13 replies - 1 through 13 (of 13 total)