A couple years ago I started a challenge with a fellow ski racer: he would use high-tech methods of training (a heart-rate monitor, desktop computer, an online coach and travel to clinics) and I’d work out in all kinds of fun ways in the back yard and we’d see who improved more when ski season rolled around. Well, the results were basically a toss-up.
I thought I’d posted here in detail about it, but I just used the new Google search and I can’t find an article. Anyway, it’s that time of year again! The snow is gone and the kids are getting frisky so it’s time to exercise and do fun things in the yard again! (OK, I see I’ve mentioned the Backyard Fitness method in other articles, but I never really detailed it.)
The idea of the Backyard Olympics is to work out every day in a fun and diverse way to keep yourself in all-round good shape. These are events that anyone can join in on, yet which you can measure for improvement. Still, just doing one round of these activities should be plenty to ensure anyone’s good health. You don’t have to do them long or hard or fast every time. In fact, one should rotate among the effort levels, doing the activities in a mild way one day a week. Every now and then try to do a lot of reps or go for speed or max resistance, and keep track. (And to throw in a little backyard weight-loss clinic do this: don’t eat seconds, or after dinner, and watch the beer and snacks: no more than 1 a day. Drink water when thirsty. This way you’ll stay fit’n’trim.)
Anyway, pick and choose among the following as you like. Or invent your own events! These are what I like to do anyway. You don’t have to do every event every day. But it’s fun to try to whip through them all on occasion. I found it took me 2.5 hours to do them all…
1. stretch and warm-up jog around backyard trail
2. calisthenics: pushups, situps, chinups, dips, jump-rope
3. trail dash (1 mile yard trail race–8 min’s is fast)
4. weights: curls, mil-presses, squats, clean’n’jerks, bent-over rows (one arm best)
5. trail sprint (200 yards, twisty section)
6. inline skate around block
7. climb tall tree
8. mtbike ride on nearby trails
9. canoeing down river, poling back up
10. roadbike ride around bigger block
11. rollerski around block (alternate classic and skate days)
12. boulder toss (medicine ball tossing, too, with pairs)
13. spear throw (into hay bales for accuracy or for distance)
14. archery (15 yds, 25 yds, 50 yds)
15. airgun (pistol 20 yds, rifle 50 yds)
16. biathlon (either archery or riflery)
17. skipping
18. one-leg hopping in yard all around the house, each leg
19. broad jump
20. vertical leap
21. hills day—run, bike or rollerski up and down the biggest local hill a few times, up to a dozen times, at various effort levels, once a week
22. pull strong elastic bands attached to tree in a wide range of motions (for ski-poling/paddling/chopping training)
23. log chopping with ax, splitting with maul (or tire pounding with sledge)
24. heavy bag, 3 rounds, thai kickboxing
25. stretch, warm-down jog around yard
26. as kids get older we’ll add more wrestling, boxing sparring and foam-stick/foam-shield battling
27. chase the kids around the yard trails
28. add in a 1/4-mi. swim at the lake if so desired (ride bike over to it)
29. lawn mowing (motor or manual), leaf raking, garden hoeing, log hauling, snow shoveling
30. add in quick bouts of ballsports if you like…ball/rock/football/frisbee-throwing for distance and accuracy…batting…golfball drives (if you have a partner or room to fetch balls)
