Jorg's Brain Log

By only eating right you already cover a great deal by taking care of your body. My you also have to give it the right stimulus to keep it in shape.

I always did a lot of sport since I was 6. So it comes natural to do a lot. In the last years I developed a way of sport that is low in volume (for me) and high in intensity. Sometimes I did 1,5 hours weightlifting per day. Let alone the cardio, stretching and other stuff I was doing. Those times are over.

In short these are the physical activities I’m doing or want to be doing:

• Weightlifting
• Running
• Swimming
• Cycling
• Freediving
• Athletics
• Inline skating and skateboarding
• and some more…

In the first 4 weeks I’m going to focus on only a few of them so I will be doing them right. That is: weightlifting, running, swimming and freediving.

For weightlifting I’m getting back to the bare essentials: squats, deadlifts and benchpresses. Those are the only exercises I’m going to do. Doing them once a week for 30 minutes (including warmups) will take me around 1,5 hours and give strength and explosive power

Running is my main form of cardiovascular work. I try to have 1 cardiovasclur moment per day. So I aim for 3 to 5 runs a week. 20 to 45 minutes, depending how I feel and what I want to do that way. This will help improve my cardiovascular ability and improve stamina. Total running time per week around 2 hours.

I try to swim twice a week. One technique training and one continues crawl session. Total time around 1 hour per week.

And last but not least freediving will give me the fun and training I need to add a specific sport to reach some goals with. More info about my training in this sport on the Sharkbait website. But in short: 1 pool training of around an hour and 1 outdoor per week of 1 hour. So 2 hours per week.

Total time spend on physical planned activity 6,5 hours. Pretty good and solid for now. And I don’t even count the inline skating and freediving drywalks I’m doing now, because they aren’t planned, those are just done when I want them to do.

In short here’s is somewhat of my schedule I try to keep in mind:

• Monday: Run, Weights
• Tuesday: Swim
• Wednesday: Run, Weights
• Thursday: Swim, Freediving Pool
• Friday: Run, Weights
• Saturday: Run, Freediving Outdoor
• Sunday: rest and recover