This page is with Fitness and Beauty
Healthy Addictions
Fitness Training
6 Routine Steps
1st Step Speedbag/Running
2nd Step Sparing/Jumprope
3rd Step Lifting/Swimming
4th Step Individual Specialty
Fitness Factors
Flexibility
Strength
Endurance
Fitness Level
Height
Age
Max Bench Press
Timed 4 Mile Run
Lifting Steps
1st Free Weights
2nd Bar
3rd Machine
Starting Point- become good at 2 of the 6 routines, or 1 of the 6 routines and 1 individual specialty. Do pushups, situps, pullups, that would be your given. If you do not want to run, then walk, both are good exercise. This fitness program will give you results in 6 to 12 months, with an individual specialty as well. Brandon Kurtz and Lance Adrian started this program in 2007. Brandon has the upper body results and Lance has the lower body results. Document your daily activity and share with us, and we will guide you into other individual specialties, or activity, or to train with a person.
 Brandon Kurtz, 2005 picture
Lance Adrian in 6th grade, he was running 6 miles a week and doing 150 pushups a week. Best timed mile run that year was 5min 50sec. Now at the age of 29, he starts a weekly program of running 8 miles, 200 pushups, swimming 3 to 4 miles. His exercising activity- 50% Endurance, 25% Strength, 25% Flexibility
2002 Sprint Triathlon
Equipment for 6 rountine steps
1 lb jumprope handles
Results for Lance Adrian, Age 31 Height 5'9"
2010
August
Progress of Splits
Weekly Results, Running and Bench Press
Week 1 7:41 pace for 4 miles, March 25th, 2010
Week 4-5 7:03 average pace for 4 miles, 2 times a week
April
Quadrathon
32:23
3 seconds taken off total time for every foot thrown with Discus,
this is a nontransaction timed event.
200 yard Butterfly 6:11
800 meter Sprint Run 2:48
4 mile Run 27:33, 6:54 splits
2k Discus 83 feet
March
Quadrathon
35:39
200 yard Butterfly 6:55
800 meter Sprint Run 3:05
4 mile Run 29:19, 7:20 splits
2k Discus 80 feet
January
Dancing style without choreography
http://www.youtube.com/watch?v=LswkIrlGUoc
2009
October
100 yard butterfly stroke 1 min 58 sec
4 Mile Run 7:40 pace
September
100 yard butterfly stroke 2 min 27 sec
800 meter run 3 min 00 sec
Bench Press 165 lbs
July
Okaboji, IA Olympic Triathlon http://www.allsportcentral.com/results/SearchResultsAP.cfm?EventID=19856&RaceID=39023&LName=Adrian&FName=Lance&Bib=382&City=Sioux Falls&state=SD
2008
Weekly Results, Running and Bench Press
Week 1 7:55 pace for 4 miles, May 25th, 2008
Week 2 Bench Press 165
Week 4-5 7:11:75 average pace for 4 miles, 2 times a week
Week 8 6:48 pace for 4 miles, July 13th
Week 9-10 6:53 average pace for 4 miles, 2 times a week
Week 11 Bench Press 155
Week 13 6:36 pace for 4 miles, August 17th
Week 14-15 6:53 average pace for 4 miles, 2 times a week
2008 Bimonthly Average Mile Pace for 4 miles
June/July 7:07.61
July/August 6:50.91
Push Ups and running 8 miles +
Week Run Pushups
6th to 12th 8 200
June
30th to 5th 8 200
23rd to 29th 8 200
16th to 22nd 8 200
9th to 15th 8 200
2nd to 8th 8.25 200
May
25th to 1st 10 250
18th to 24th 8 200
11th to 17th 10 250
4th to 10th 8 200
April
28th to 3rd 9 200
21st to 27th 8 200
14th to 20th 3 0
7th to 13th 2 0
March
28th to 6th 0 0
21st to 27th 2 0
14th to 20th 0 0
7th to 13th 2 0
February
31st to 6th 0 0
24th to 30th 0 0
17th to 23rd 5 50
10th to 16th 3 0
3rd to 9th 0 40
January 2010
27th to 2nd 0 0
20th to 26th 0 0
13th to 19 0 0
6th to 12th 3 75
December
29th to 5th 0 0
22nd to 28 0 0
15th to 21st 0 100
8th to 14th 0 0
1st to 7th 1.5 0
November
25th to 31st 0 45
18th to 24th 0 0
11 to 17th 0 0
4th to 10 0 0
october
27th to 3rd 5 0
20th to 26th 8 50
13th to 19th 4 30
6th to 12th 5 80
September
30th to 5th 2 15
23rd to 29th 4 95
16th to 22nd 2.5 --
9th to 15th 6 65
2nd to 8th 13 --
August
26th to 1st 7 40
19th to 25th -- --
12th to 18th 13.5 35
5th to 11th 2 --
July
28th to 4th 8 130
21st to 27th 9 50
14th to 20th 2 30
7th to 13th -- --
June
31st to 6th 6 0
24th to 30th 8 200
17th to 23rd 8 200
10th to 16th 8 200
3rd to 9th 8 200
May
26th to 2nd 0 0
19th to 25th 4 35
12th to 18th 4.5 50
5th to 11th --- 55
April
29th to 4th --- 200
22nd to 28th 4 200
15th to 21st 2 100
8th to 14th --- ---
1st to 7th 0 200 Injury
March
22nd to 28th 13 500
15th to 21st 10.5 400
8th to 14th 13 200
1st to 7th 8 200
February
25th to 31st 10.5 200
18th to 24th 9.5 200
january
2009
24th to 30th 8 200
17th to 23rd 8 200
10th to 16th 8 200
3rd to 9th 8 200
August
27th to 8/2 8 200
20th to 26th 8 200
13th to 19th 8 200
6th to 12th 8 200
July
29th to 7/5 8 200
22d to 28th 8 200
15th to 21st 8 200
8th to 14th 8 200
1st to 7th 8 200
June
2008
Trainers
Strength Brandon Kurtz
Running Lance Adrian
Swimming Lessons
Lance Adrian 605-728-5386 Ages: Kids to Adult
|
