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Tony's Compound Strength Training

Compouond Strength Training for Thighs & Calfs

     Lets talk compound exercises for those big muscle groups. Previously, we did routines that are similar to what I am going to describe in this session. Only these routines are going to have a little higher rating of RPE(Rate of Percieved Exertion). At the same time we will incorporate strength, power, endurance & some toning aspects into these next three sessions. You will have the opportunity to rotate three different workouts in your exercise regimen. Please keep in mind that you can modify or reduce the number of sets to fit your own time limitations or comfort zone.

     First muscle group is quads and the first exercise for this group is the squat. Position yourself under that bar (whether it be the smith machine or 45# bar). Position your feet shoulder width. Come on down to squat position and pause at least one second on the bottom and push up using those legs to top position without locking knees out on top. Make sure to do a warm up set with light weight for 20 reps.

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Running to Eat or Eating to Run?

I jokingly say that I “run to eat.”  While that isn’t entirely true – I do love tasting my way through recipes that can fuel my runs or refuel me post-run. And for me, sometimes that is the question.  Do I eat before my early morning run or after?  I’ve read and heard lots great information supporting both theories and I’m sure you have too.  Through my own experiments I’ve tried some yummy foods and still had some yucky results while I was learning what worked for me.  I’ve ultimately learned that what works for me is to do both!  Yep – that’s right. I eat before and after I run. Here’s my favorite before and after breakfast.  Before: ¾ cup of peanut butter cheerios and a baby banana or half a medium banana (150 calories). After: Spinach, mushroom, tomato, chive & goat cheese omelet (150 calories). For the omelet I simply sauté about ½ cup sliced white mushrooms in a non-stick skillet, add three egg whites (or one egg and a white or egg substitute if you prefer) along with after 6 halved grape tomatoes and fresh snipped chives. Top with... Read More

Meet Tony Ojeda - 2012 Run for the Rocks Personal Trainer

Run for the Rocks is thrilled to introduce personal trainer Tony Ojeda! Tony is a trainer at Elmdale Wellness Center with 25 years of personal training experience and a BS in Exercise Science. Tony has agreed to share his knowledge with Run for the Rocks in 2012 through tips, short training workouts and articles about issues that matter to runners! Tony's training tips will be featured in our news section each week and he will be tweeting tips on Tuesdays so don't forget to follow us on Twitter to get Tony's exclusive training tips! We will also feature an article from Tony each month in our newsletter and you can always find his exclusive workouts and tips in the training section of the website. We hope you will enjoy all of the great tips Tony has to share with you as your train for the 2012 Run for the Rocks. Be sure to come back each week for more great tips or visit Tony at Elmdale Wellness Center in Hutchinson!

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