meteorstorm
New member
@christseekingstudent Me too! After doing Muay Thai for years and have competed before. It has become my active rest day. My body has become so accustomed to it that it’s not tiring anymore.
Calling all multi-sport ladies
- Thread starter samuelpautu
- Start date
-
- Tags
- female fitness
@samuelpautu M muai thai
T functional
W weights glutes
Th muai thai
F bjj or animal move
S hiking
T functional
W weights glutes
Th muai thai
F bjj or animal move
S hiking
- 20 mins yoga everydy pm
@samuelpautu M- gym
T - basketball, jogging
W- gym
T-basketball,jogging
F- gym
Sa-rest/walk
Su-running
T - basketball, jogging
W- gym
T-basketball,jogging
F- gym
Sa-rest/walk
Su-running
@samuelpautu I play volleyball, lift weights, and run. My week usually looks like this:
S: long run
M: weights (full body)
T: short group run
W weights
Th: volleyball, optional run
F: short/medium run
S: weights
I take a rest day when I feel like I need one, but generally I consider Thursday a rest day if I'm not running. In the summer volleyball ends and I switch to triathlon training, so some of the run sessions get subbed for biking and swimming.
S: long run
M: weights (full body)
T: short group run
W weights
Th: volleyball, optional run
F: short/medium run
S: weights
I take a rest day when I feel like I need one, but generally I consider Thursday a rest day if I'm not running. In the summer volleyball ends and I switch to triathlon training, so some of the run sessions get subbed for biking and swimming.
@samuelpautu Ooo I love this as I’m always fascinated to see what we’re all doing! I would say the below with a caveat that I grew up playing sports (D1 soccer for college), I work from home and have no kids, and I listen to my body - if I’m sore from something in the below, I’m adjusting the next few days - I left my ego at the door in my early 30s, and respect the abilities and limitations of my 37 year old patellas 
M-F - CrossFit - 6 am followed by cold plunge and sauna with meditation on Calm app
M-F - Lunchtime: dog walk for 30 minutes, eat meal prep, do my Pliability workout for the day to get mobility (truly a game changer for me - love that app)
T/Th/Sat/Sun - run 6-8 miles (these are literally turtle pace) after work ~4 pm
Wed/Th - 8 PM kickball and beach volleyball leagues (mostly social so not too intense)
Saturday and Sunday, other than running, fiancé and I usually bike a bit, walk dogs, do some mobility or foam roll for anything twinging. If we decide to do a hike or go for a surf, I’ll do that instead of run.
M-F - CrossFit - 6 am followed by cold plunge and sauna with meditation on Calm app
M-F - Lunchtime: dog walk for 30 minutes, eat meal prep, do my Pliability workout for the day to get mobility (truly a game changer for me - love that app)
T/Th/Sat/Sun - run 6-8 miles (these are literally turtle pace) after work ~4 pm
Wed/Th - 8 PM kickball and beach volleyball leagues (mostly social so not too intense)
Saturday and Sunday, other than running, fiancé and I usually bike a bit, walk dogs, do some mobility or foam roll for anything twinging. If we decide to do a hike or go for a surf, I’ll do that instead of run.
@thefreeze I'm going to have to check out that Pliability app! Mobility is something I want to prioritize more but just don't have a good structured routine for yet.
@samuelpautu My main sports are trail running and climbing, with a side helping of paddling, hiking, strength/yoga for general mobility.
My ideal base schedule is:
M: Yoga + Core
T: Running (speed work, 4-6mi)
W: Climbing (gym)
Th: Running (easy pace, 3-6mi) + Strength and core
F: Climbing (gym)
Sa: Usually reserved for climbing outside, hiking, or paddling depending on weather and partner availability.
S: Running (long trail run, 8-15mi depending on what I'm training for)
If I need more trail miles, I might add a 4th running day on Saturday and occasionally I add a climbing day on Monday. Kind of depends on the season, what I'm training for, etc.
Yoga/core/strength is very lowkey for me, basically just for preventing injury and imbalances. It's usually about a 30min affair.
I don't plan to do races longer than 25k, so that helps with the balance. I don't think I'd have time to train for a marathon or ultra without sacrificing climbing. For climbing I primarily care about getting my outdoor lead grade up right now, so I stick to toprope and sport at the gym.
It's definitely a give and take, but I'm happier doing a couple sports fairly well than going really hard in only one sport so it works. I've recently gotten interested in trying a gravel tri though, and I'm not sure where that will fit in so wish me luck lol
My ideal base schedule is:
M: Yoga + Core
T: Running (speed work, 4-6mi)
W: Climbing (gym)
Th: Running (easy pace, 3-6mi) + Strength and core
F: Climbing (gym)
Sa: Usually reserved for climbing outside, hiking, or paddling depending on weather and partner availability.
S: Running (long trail run, 8-15mi depending on what I'm training for)
If I need more trail miles, I might add a 4th running day on Saturday and occasionally I add a climbing day on Monday. Kind of depends on the season, what I'm training for, etc.
Yoga/core/strength is very lowkey for me, basically just for preventing injury and imbalances. It's usually about a 30min affair.
I don't plan to do races longer than 25k, so that helps with the balance. I don't think I'd have time to train for a marathon or ultra without sacrificing climbing. For climbing I primarily care about getting my outdoor lead grade up right now, so I stick to toprope and sport at the gym.
It's definitely a give and take, but I'm happier doing a couple sports fairly well than going really hard in only one sport so it works. I've recently gotten interested in trying a gravel tri though, and I'm not sure where that will fit in so wish me luck lol
@samuelpautu I always like to do my weight lifting in the morning. So maybe 2 to 3 weekday mornings I'll weightlift, come home and have my breakfast/lunch meal which is protein oats, then in the afternoons I'll go to Muay Thai (maybe 2-4 weekday afternoons). I also walk 7km to and from my martial arts gym.
Weekend mornings are always just weightlifting and maybe some cardio machine afterwards.
Weekend mornings are always just weightlifting and maybe some cardio machine afterwards.
juanpabloic
New member
@samuelpautu I wake up super early before work to get my workouts in and I have 3 consecutive days off for my hobbies/sports so mine probably looks a lot different than most. I also don't have kids or an SO so I spend my time how I want.
I try to strength train 3 days a week, I also run 5-6 days a week and when the weather isn't horrible I cycle 2-3 times a week (sometimes more if I couldn't run as much) usually just on my weekend. I also alternate strength days during the week but always do a long gym session on Saturday.
So one week possibly looks like:
Sunday- strength then run
Monday- run
Tues and Weds- either strength then run, or just run, or active rest day (lots of walks at work)
Thurs- morning easy run and/or then short cycle in the afternoon
Fri- cycle (usually a long ride to get out of the house and go exploring)
Sat- long run and strength, maybe a short bike run for fun.
Now that the weather is warming up I will be trying to add some swims on my day off also but I need to find a pool and figure out my schedule. Usually the summers here are too hot to cycle unless I go before the sun comes up.
I try to strength train 3 days a week, I also run 5-6 days a week and when the weather isn't horrible I cycle 2-3 times a week (sometimes more if I couldn't run as much) usually just on my weekend. I also alternate strength days during the week but always do a long gym session on Saturday.
So one week possibly looks like:
Sunday- strength then run
Monday- run
Tues and Weds- either strength then run, or just run, or active rest day (lots of walks at work)
Thurs- morning easy run and/or then short cycle in the afternoon
Fri- cycle (usually a long ride to get out of the house and go exploring)
Sat- long run and strength, maybe a short bike run for fun.
Now that the weather is warming up I will be trying to add some swims on my day off also but I need to find a pool and figure out my schedule. Usually the summers here are too hot to cycle unless I go before the sun comes up.
@samuelpautu This is a great question because it’s something I struggle with all the time.
Currently, I’m training for a trail race, so my schedule is a like less varied and on a ten day rotation with 5 days of heavy strength training, one long run, one tempo run, and every other rotation either hills or sprints, and two days of yoga. After this race in May, I have a bike race to train for all the runs will switch to rides. In the winter, my cardio days are either dancing or spin classes because treadmills are boring. But if an opportunity year round comes (which essentially means I just have more time available) I will go cross country skiing, do a long (10m+ hike), or long bike ride. I find it very hard to find time for everything I want to do.
Currently, I’m training for a trail race, so my schedule is a like less varied and on a ten day rotation with 5 days of heavy strength training, one long run, one tempo run, and every other rotation either hills or sprints, and two days of yoga. After this race in May, I have a bike race to train for all the runs will switch to rides. In the winter, my cardio days are either dancing or spin classes because treadmills are boring. But if an opportunity year round comes (which essentially means I just have more time available) I will go cross country skiing, do a long (10m+ hike), or long bike ride. I find it very hard to find time for everything I want to do.
godspeaker
New member
@samuelpautu Here’s how mine goes
Monday - rest
Tuesday - weight train/legs
Wednesday - Pilates & volleyball
Thursday - weight train/upper
Friday - weight train/legs or if you want, full body
Saturday - weight train/upper (or rest if you did full body Friday)
Sunday - soccer
Monday - rest
Tuesday - weight train/legs
Wednesday - Pilates & volleyball
Thursday - weight train/upper
Friday - weight train/legs or if you want, full body
Saturday - weight train/upper (or rest if you did full body Friday)
Sunday - soccer
lionheart1010
New member
@samuelpautu I do horse riding (have a horse), gym, and somewhat intermittent bouldering.
Gym started off as something I did to help climbing, then I injured my back and had to do some serious rehab, and now it’s sort of for that purpose overall but also it’s evolved into its own hobby at this point.
Riding is my priority, both passion-wise and because I have a horse so that’s a commitment I can’t dodge. Gym is a necessity health wise, but it’s also really convenient because my gym is very close to home. Climbing is something I pick up and put down as the mood takes me.
A typical week I’ll ride 6 days, gym three times, and climb once. I usually ride before work in the week and then gym either at lunch or in the evening. Weekends I ride both days and usually gym once. Climbing is either an evening in the week or a weekend day. I also don’t necessarily ride the horse every time - sometimes I do other stuff with him that’s less physical for me so I try and tie that in with my gym days.
I’ve had to accept I’m not taking climbing as seriously as when I wasn’t riding so much because I just can’t. But that’s ok, I still have fun when I go. At some point I’ll shift my gym programmes to help with climbing a bit more but I’m still very much in rehab mentality at the moment so it’s not the focus right now.
Gym started off as something I did to help climbing, then I injured my back and had to do some serious rehab, and now it’s sort of for that purpose overall but also it’s evolved into its own hobby at this point.
Riding is my priority, both passion-wise and because I have a horse so that’s a commitment I can’t dodge. Gym is a necessity health wise, but it’s also really convenient because my gym is very close to home. Climbing is something I pick up and put down as the mood takes me.
A typical week I’ll ride 6 days, gym three times, and climb once. I usually ride before work in the week and then gym either at lunch or in the evening. Weekends I ride both days and usually gym once. Climbing is either an evening in the week or a weekend day. I also don’t necessarily ride the horse every time - sometimes I do other stuff with him that’s less physical for me so I try and tie that in with my gym days.
I’ve had to accept I’m not taking climbing as seriously as when I wasn’t riding so much because I just can’t. But that’s ok, I still have fun when I go. At some point I’ll shift my gym programmes to help with climbing a bit more but I’m still very much in rehab mentality at the moment so it’s not the focus right now.
phlyingpngwyns
New member
@samuelpautu My “main” sport - the one I love the most, I prioritize the most, and inspires me to do my other sports - is hiking. I get out hiking whenever I can, but it requires long drives, long time commitments (a full day or longer) etc.
Got a job a few years ago doing landscaping, which has been excellent for keeping me active and in shape 8 hours a day, 5 days a week, year round.
Winter:
-snowshoeing when opportunity arises (a few times/season)
-swimming 1x/wk
-low elevation smaller trails with friends every few weeks
Spring:
-jogging 5k 1-3x/wk
-gardening and mowing my lawn 1x/wk or bi-weekly
-smaller hikes and trails with friends bi-weekly
-a few neighbourhood bike rides
-a couple “short-and-sweet” steep but quick mountain hikes when the snow starts melting
-swimming, yoga, and body strength exercises, when I have time and energy
Summer:
-hiking in the mountains most weekends. Half of those are overnighters. A couple evening hikes after work here and there
-whatever supplemental body strength training and home exercises I feel motivated for
-bike rides the rest of the time
Fall:
-try to squeeze in 1-2 more hikes if the snow comes late in the mountains
-maybe a bit of swimming and yoga occasionally
-walks in the neighbourhood
-seasonal depression kicks in, activity levels heavily drop off
Edited to add: I was super fortunate to escape the winter for a month this year, and do a hiking trip in South America!! Did an epic 8 day trek around a mountain range, and then another week of day hikes after that! Gonna keep riding that momentum this year and have loads of epic overnighters. For this summer, I have planned a 4-day trip, a 3-day trip, and another 8-day trip. Plus a 4-day bike packing trip. Stoked!!!!
Got a job a few years ago doing landscaping, which has been excellent for keeping me active and in shape 8 hours a day, 5 days a week, year round.
Winter:
-snowshoeing when opportunity arises (a few times/season)
-swimming 1x/wk
-low elevation smaller trails with friends every few weeks
Spring:
-jogging 5k 1-3x/wk
-gardening and mowing my lawn 1x/wk or bi-weekly
-smaller hikes and trails with friends bi-weekly
-a few neighbourhood bike rides
-a couple “short-and-sweet” steep but quick mountain hikes when the snow starts melting
-swimming, yoga, and body strength exercises, when I have time and energy
Summer:
-hiking in the mountains most weekends. Half of those are overnighters. A couple evening hikes after work here and there
-whatever supplemental body strength training and home exercises I feel motivated for
-bike rides the rest of the time
Fall:
-try to squeeze in 1-2 more hikes if the snow comes late in the mountains
-maybe a bit of swimming and yoga occasionally
-walks in the neighbourhood
-seasonal depression kicks in, activity levels heavily drop off
Edited to add: I was super fortunate to escape the winter for a month this year, and do a hiking trip in South America!! Did an epic 8 day trek around a mountain range, and then another week of day hikes after that! Gonna keep riding that momentum this year and have loads of epic overnighters. For this summer, I have planned a 4-day trip, a 3-day trip, and another 8-day trip. Plus a 4-day bike packing trip. Stoked!!!!
mintonyrob
New member
@samuelpautu I'm into aerial circus arts and ballet with a side of rock climbing and cross training - a minimal upper body day, lower body day, and 20+ minutes of whatever low impact bodyweight stuff for cardio. Aerial and ballet are my main things. Climbing is funsies and gets pushed aside when I'm hitting the silks hard and can't be dealing with Kentucky fried T-rex forearms.
My training schedule shifts around depending on class times and my coaches' availability. I generally have 2 or 3 aerial lessons and 2 ballet classes a week, plus 1 night rock climbing and 1 intro to circus class (basic tumbling and assorted skills like aerial miscellany and juggling). Aerial and ballet are back to back - I just foodhole some carbs and deal. Cross training gets squished in when it will be least apt to interfere with the evening's activity. Praise be my basement weight room and work from home job.
This is the most I've trained in my life - ever - and it feels surprisingly awesome. I get lots of protein and carbs, regularly stretch and keep up with injury prevention (great to do in the morning as a chill, feel-good way to wake up!), and know when to screw off in favor of a hot bath and a strong beer. I'm not the best about sleep habits, but able to grab an occasional nap as needed.
Beyond general fatigue management, my main challenge is the load on my wrists and forearms. I need to keep up with the stretching, wrist rolls, occasional heat therapy, and whatnot, otherwise I get creaky and my grip goes straight to hell.
My training schedule shifts around depending on class times and my coaches' availability. I generally have 2 or 3 aerial lessons and 2 ballet classes a week, plus 1 night rock climbing and 1 intro to circus class (basic tumbling and assorted skills like aerial miscellany and juggling). Aerial and ballet are back to back - I just foodhole some carbs and deal. Cross training gets squished in when it will be least apt to interfere with the evening's activity. Praise be my basement weight room and work from home job.
This is the most I've trained in my life - ever - and it feels surprisingly awesome. I get lots of protein and carbs, regularly stretch and keep up with injury prevention (great to do in the morning as a chill, feel-good way to wake up!), and know when to screw off in favor of a hot bath and a strong beer. I'm not the best about sleep habits, but able to grab an occasional nap as needed.
Beyond general fatigue management, my main challenge is the load on my wrists and forearms. I need to keep up with the stretching, wrist rolls, occasional heat therapy, and whatnot, otherwise I get creaky and my grip goes straight to hell.
sgmusic1987
New member
@mintonyrob How old are you? I’m 35, slightly overweight and just started silks and tumbling. My wrists aren’t happy. What are wrist rolls? Do you mean the stretch or rolling them with fascia balls?
mintonyrob
New member
@sgmusic1987 I'm 45, relatively lean and muscular, and new to bearing my entire weight on my hands. I came to aerial arts five years ago with a solid base of general weight room fitness (though my muscles might as well have been foam since I didn't know the first thing about proper core engagement), and I just started tumbling last fall. I've done my share of pushups, heavy bench presses, burpees, and such, but full body overhead support is something else.
My bad - I meant to say wrist rollers, that exercise where you turn a stick to raise or lower a light weight on the end of a rope. These help to strengthen your forearm extensors and balance out all the flexor work from gripping an aerial apparatus. You can also do reverse forearm curls with high reps and light weight.
For stretches, I like to get on all fours and just stretch my wrists different ways. Palms on the ground, palms up, fingers to the front or back or pointing sideways in or out. Be gentle with the weirder feeling ones. I'm also a huge fan of the reverse prayer pose with palms together, which is quite intense but so very effective.
My bad - I meant to say wrist rollers, that exercise where you turn a stick to raise or lower a light weight on the end of a rope. These help to strengthen your forearm extensors and balance out all the flexor work from gripping an aerial apparatus. You can also do reverse forearm curls with high reps and light weight.
For stretches, I like to get on all fours and just stretch my wrists different ways. Palms on the ground, palms up, fingers to the front or back or pointing sideways in or out. Be gentle with the weirder feeling ones. I'm also a huge fan of the reverse prayer pose with palms together, which is quite intense but so very effective.
sgmusic1987
New member
@mintonyrob These are great ideas! I’ve never heard of the wrist roller exercise. Where do you do that? It sounds like you need special equipment?
mintonyrob
New member
@sgmusic1987 Glad I could help! Here's a demo of the exercise. Gyms will sometimes have wrist rollers around. Or, you can buy one (your favorite search engine will turn up a bunch on fitness equipment sites like Rogue, Ironmind, etc.) or make one yourself.
sgmusic1987
New member
@mintonyrob Thank you so much!!