Friday, July 9, 2010

You Ask, I Answer

Today's question of the week comes from blog follower Tami. She asks:

Hey Tosca!
I have been following your blog and attempting eating clean for a long time. Doing really well at it now, although it's taken me a long time to get here for some reason! What I'm wondering about is your workout routine? I read in an article where you said you train your glutes 3 times a week? I'd love to hear what your training program looks like right now. :) Thanks so much!

Hi Tami,

You must be referring to the latest Oxygen Glutes Special which hit stands this week. I do train my glutes 3 times each week. Lately, when doing glutes I have been thinking more about what muscles I will need for the uphill portions of my runs. It really helps me get my mind into the muscle. As for the rest of my body, currently I train 2 body parts every time I go in the gym.

Day 1: Biceps & Triceps
Day 2: Shoulders & Calves
Day 3: Back & Chest
Day 4: Legs
Day 5: Abs & Glutes
**I add more glutes on 2 of the other days just for an added hit.

I complete 2 different exercises for each body part, and 6 sets of each exercise. I have been increasing my reps lately

As for my cardio, my 1/2 marathon training is underway. I'm using a 3-day 1/2 marathon training program, which includes 2 shorter runs & 1 longer one (p.s. look for a 1/2 marathon plan in an upcoming newsletter). This weekend my long run will be the Scotchdale 20km with my friend Giselle. I also throw in the occasional lengths swim in the pool especially since it's been so hot!

-Tosca

23 comments:

Anonymous said...

When I see things like "Biceps & Triceps" what does that entail? How many sets/reps and of what exercises? I hear people refer to it being a legs and cardio day and often wonder. I have always done a full body weight routine. I'd love to learn more!

Michelle said...

Hi Tosca,

I did the Goodlife run last year. There is one bigger hill at around the 5k make then for the most part its downhill, it's quite a quick route. I'd certainly incoorporate some eccentric quad exercises and downhill training if I were doing it again this year! With all the training you do I'm sure you'll be lightening fast!

Amanda Thebe said...

I am curious why you split your workouts into body parts. Most of the Strength Coaches out there now are promoting functional training, where you do compound exercises for full body - rather than isolation of muscles ie curls etc. Just interested, because i know the workouts you do are geared towards body building

Anonymous said...

Still wondering what changes you've made to your nutrition while marathon training? Thanks Tosca!! :)

Pensguys said...

What do you eat the morning of a race so your digestive system is okay with all the nerves going on?

eatspinrunrepeat said...

Hi Tosca!
I can't wait to pick up a copy of the new Oxygen issue. Good luck with the 20km this weekend- hopefully it's not too humid for ya! :)

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Anonymous said...

Hi Tosca! Keep on blogging - I love to follow it and it is so inspring! You mentioned you do 6 sets of each exercise (I do 3 usually) - I wondered approx. how many reps are you doing?

Tami Nantz said...

Hey girl! Wow! I asked, you answered in a big way! Thanks EVER so much for taking the time to do that. :)

Tami Nantz said...

(and yes, I did purchase the glutes issue that's currently on news stands. loved it, as usual!)

Tami Nantz said...

(and yes, I did purchase the glutes issue that's currently on news stands. loved it, as usual!)

BellsMom said...

I'm really confused as to how this type of training works where, except for glutes,each body part is only worked once per week in this routine? How does this deliver results? I'm not denying Tosca looks absolutely amazing, but I'm just curious when you transition from working each body part 2-3 times per week ( as recommended In the Eat Clean Diet Workout book) to a routine like this.

Anonymous said...

Tosca, you mention using a TAG mix (taurine, arginine, glutamine) for your post run recovery drink. Is this a mix I can buy or do you make your own? Thanks!

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