Workout of the week:

Escalated Density training for a quick and effective 15 minute workout:

• Choose two opposing exercises, like the pulldown and the dumbbell bench press.
• Determine a weight for each exercise that would normally you to lift a maximum of 10 repetitions.
• Perform 5 repetitions of each exercise, back-to-back with no rest.
• Continue working back and forth between the two exercises for a total of 15 minutes.
• When you can no longer complete 5 reps, move down to 4, then 3, then 2, then eventually 1 rep back-to-back for each exercise.
• Record total number of reps completed for each exercise.
• 1 week later, repeat the workout, but shoot for a new maximum number of reps.

"Being a 20+ year triathlete, I was initially hesitant to hear training advice from someone who was younger in age than I had raced in years. I recognized within myself, however, I had a great deal of physical progress to make, and probably, could also learn a great deal through a formal training process. High on the list of “valuable attributes” I consider regarding Ben, is his respect of what "I do", and have done, for the past many years. I have never sensed from him that I should throw my experiences away. Instead, Ben meshes his focused skills, knowledge, and objectivity into my personal training/racing base.
Learning from Ben the 'science' of training has been intriguing and very educational. I now realize how deep science has penetrated to advance the physical capabilities of a human, especially an endurance athlete. The tools, measurements, and physical testing he employs provide a factual base that can be used for years to come. It is reassuring to know there is a sound scientific parameter individualized to me that I can utilize to improve my own performance. In the beginning I harbored a fear that a professional trainer would attempt to train me at a professional athlete level, rather than at the injured, rehab, elderly female athlete level I was at. Those fears did not last long. Ben conveys to me not only at my physical level, but also his counseling and training limitations whenever they occur.

With my rehab, whenever I had a biomechanical problem beyond his skill level, without a pause, he referred me to a sports med doc. If it was within his skills and expertise, he provided a solid knowledge base for me to utilize. It is very important to me to feel I can trust my trainer, and that he isn't randomly providing info that may, in the long run, cause more physical damage. I appreciate the objectivity, guidance, and teaching with my stroke analysis. At best I considered myself a “synchronized drowner” and, typical of many triathletes, just “made it through the swim”. Ben started me with drills where I knew I would drown merely completing a set. He developed a plan where, in essence, I started over learning how to swim. Several times he would videotape me above and below the water level while swimming. What an incredible insight to see I was doing exactly what I knew I wasn't doing!

After months of sticking to his plan, I can now state, for the first time in my entire life, I do believe what I am doing in the water, can now be called “swimming”. Even my daughter and husband, both competitive swimmers, are impressed at my new level. Will I ever be in the top percent finishers of the swim during a race? Probably not. But I feel way more confident in my ability and believe I won’t be dragging out exhausted with the final 5% of swimmers. Other skills I would applaud Ben for possessing, include his attentiveness to detail, flexibility with change, and patience for the new learner. He has been respectful for my changing schedule and the variables that my profession presents. He is always patient, yet thorough, with my multiple questions regarding training specifics.

Sometimes it takes the learner several times to hear "the same thing", yet Ben never comes across as impatient and frustrated with my entry level of learning. And, he has been incredible with consistent and immediate communications. I never wait beyond 12 hours, if ever that, for a follow up from him. Does he ever take a day off?

On a personal note, Ben has accepted without "scolding" that I have "bad days", and sometimes just can't do certain levels of training. Perhaps that is the “inner child” in me. I can’t stand doing something wrong, or not well enough, to please the teacher. To this characteristic of mine, he has been most kind. Finally, Ben is most appropriate yet very personable with all communications, humour, urging on, and training tips. If I wanted a book, I could buy and utilize one. I didn’t, and still don’t. I’m a personable type and desire, and need, personal contact and relationships.

What a delightful professional I now have in my life!"