lamppost Posted September 30, 2016 Share Posted September 30, 2016 I have about 10 months to get in the best shape of my life so I can do the Muddy Muggle. I know there'll be other chubby nerds trying to do it and the rules say you don't have to complete all the obstacles, there are alternatives available, yada yada, but I really want to complete as much of the course as possible without injuring myself. I'm pushing 40 and my hips haven't been the same since I had kids. Core is naturally quite weak and I build muscle/strength more slowly than average. Anybody have ideas for a training plan that gradually increases intensity? What can I do at home to prepare for obstacles like a wall climb? I have experience doing things like 30-Day Shred and 21-Day Fix at home, but not sure what to follow that up with once it becomes too easy. Quote Link to comment Share on other sites More sharing options...
Kiara.I Posted September 30, 2016 Share Posted September 30, 2016 What about T-Tapp? It's isometric, so the stronger you get the harder you work against yourself, so it works for chronically out of shape or for chronically IN shape. It's got a pretty huge focus on core, and should help stabilize the hips. You'll probably want to add in running, clambering, whatever else as well, but the T-Tapp should help with initial core (and overall) strengthening to give you a great basis to start from. Here's the "Try some moves" page: https://www.t-tapp.com/try/ 1 Quote Link to comment Share on other sites More sharing options...
gardenmom5 Posted September 30, 2016 Share Posted September 30, 2016 What about T-Tapp? It's isometric, so the stronger you get the harder you work against yourself, so it works for chronically out of shape or for chronically IN shape. It's got a pretty huge focus on core, and should help stabilize the hips. You'll probably want to add in running, clambering, whatever else as well, but the T-Tapp should help with initial core (and overall) strengthening to give you a great basis to start from. Here's the "Try some moves" page: https://www.t-tapp.com/try/ one other thing to know about an unstable pelvis . . . low adrenal function can cause this. it affects five different muscles groups - all tied into the pelvis. just something to consider - if they are low, improving function will improve things. - and make your exercise more effective. 1 Quote Link to comment Share on other sites More sharing options...
lamppost Posted October 1, 2016 Author Share Posted October 1, 2016 one other thing to know about an unstable pelvis . . . low adrenal function can cause this. it affects five different muscles groups - all tied into the pelvis. just something to consider - if they are low, improving function will improve things. - and make your exercise more effective. Huh, I have never heard that. I'm Googling how to improve adrenal function, but do you have any favorite pointers? Quote Link to comment Share on other sites More sharing options...
gardenmom5 Posted October 1, 2016 Share Posted October 1, 2016 (edited) Huh, I have never heard that. I'm Googling how to improve adrenal function, but do you have any favorite pointers? stop the thyroid madness has some good tips on their site. however - what you do depends upon if your cortisol is low or high - and the only way to know for sure is a 24 hour cortisol saliva test. (NOT the blood test your dr would run.) some drs will do it, or you can self-order. I was surprised to read about it - but I changed from synthetic thyroid rx to NDT - and an issue related to those muscles, and unstable pelvis significantly improved. it was weird. . . . eta: supposedly adaptogens work either way. there are a number of different ones, and formulae - and it's finding which one works for you. Edited October 1, 2016 by gardenmom5 Quote Link to comment Share on other sites More sharing options...
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