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Monday, May 24, 2021

Basic training May - June 2021

 One of the workshops on the playlist for 5 days a week! Sundays and Thursdays are freeee.  

https://youtu.be/AiSCAI7K2nI?list=PLxEW_OukMMsqKYCd-ejxdPKFOhxlySAhq&t=3

The workout below is a Swish Army Knife for me! It is originally about 20 mins and includes 20sec rests between moves.When I am in a hurry I play it at +2speed moving all the time without pauses. In this way I end up to a 10mins workout with the same amount of movements. Even other modifications have been helpful!

20 Minute Knee-Friendly CARDIO Workout without Squats


For the afternoons I pick one of these below to be done with friends! Ballet on Monday and Wednesday with my ballet friends at home but mentally together. We have a call about how the day is and then we start together but at our own computer. The Stability Ball on Tuesdays with a friend goes also simultaneously. It feels as being in a class together in this way: Small talk before, then full focus on the subject and a text afterward how it felt!

BEGINNER CORE | 15 Minute STABILITY BALL Workout for BEGINNERS
https://youtu.be/GKa1Kx0uuMg

Improve Your Balance in 5 Minutes
https://youtu.be/NsIHZyH_DlA


Ballet lesson has changed too and the teacher is a UK lady with real teacher skills!



Adult Beginner Ballet Barre - Adult Ballet Class For Beginners | Tips On Ballet Technique



Get the training done! - Tango training log


micro training - systematic video - figures
manage the repetition frequency
your learning speed


Quite early in my tango life I bought a camera and started to collect videos from various tango workshops. Since then I have also wanted to refresh those memorable moments with interesting teachers and activate again the moves. To reach that goal I needed something convenient to maintain and organize my activities. The spreadsheet below seems to do the work!

The videos and activities!

My learning content comes from the workshops and courses I have participated and it includes also interesting videos from friends, youtube, and net courses. These items fall naturally into two main groups of figure and technique videos.

The basic aspects of movements as walking and turning or rhythms which do not come naturally to me are called for micro training. Because I do just 1-4 physical repetitions of each per day I can run quite a number of them daily.

Among the figures, I spotted a number of top favorites, which I really want to have with me to the pista. I decided to work more on them so I watch the videos and do the physical repetitions for more weeks than for the other groups. I call all the other figures for the reference group and I watch them regularly but less often.

The scientific evidence supporting visual learning has convinced me so I have included systematic video watching as a part of my training. I have an active state of mind when watching and I check the same videos during a whole week. After a rest period, they are activated again!

There are physical repetitions alternating with video watching. Usually I run the physical micro training in the morning as well as the video watching sessions. Later in the afternoon, it is time for the figures!

The spreadsheet is driving my training!

 This simple type of spreadsheet below is the aid I needed for collecting and maintaining the important information. In the beginning, it was easy to have control over the weekly work but when I got more rows I started to use the filtering option. In this way, it is easier to focus on the rows chosen for the week and hide away the other ones. Take a look at the information available on the sheet I use today.

(Picture only)          

The records for physical and video activities are included in the numbers for example 2.0015 where two/2 stands for physical activities and fifteen/0015 for how many times the video was reviewed.
Weekly repetitions are shown in columns - total and per row
Accum column - total for the year and per row.


             The same information but in concentration!
 
The total for week 37 year 2020 is 24,0009 - Physical repetitions were 24 and video reviews 9.
Every row shows the numbers for repetitions I have done ( 2,0015 ) and they accumulate to a total number of activities so far during the year, on top of the sheet! ( 116,0063 )

To see the numbers growing and to be able to create a continuous flow of training marks on the log table keeps me active. When I feel for relaxing from training the idea of unticked boxes pushes me to the activities again. This helps to bridge some short-term dips but if the feeling is more persistent I have changed something. I skipped some activities for weeks, start to work on other aspects of content. I continue changing until I feel happy with the new scheme. So far I have had two rounds of these changes - After about three months focusing on Achaval/Soares content, I had a break from mid-December to February. Other videos were in focus then! During the last week of the break, I was eagerly looking forward to starting the Achaval/Soares work again. Now in May, I get signals again for a new pause or change of content and I am curious how the daily routines will organize themself! What content is going to feel meaningful to work with!

Solo-training         

In my case, this has been SOLOtraining which means that I am free to place the activities wherever I want and when suitable! Usually I decide on Sunday what I feel for and what needs to be reviewed. Sometimes I plan for an easy week with few activities but weeks can be challenging too!

The physical part of training includes two types of activities. The figures I do include my moves and I am also leading the virtual follower's steps simultaneously. The short micro training is more about how my own body moves so I am just sensing my body and listening to my muscles! It takes maybe 5-10 minutes and fits in easily to my morning routines. Sometime later on the day, I run the figure groups on the spreadsheet. For figures and videos, I need to plan my time.

Learning speed

An unexpected result of these training records has been the information of how long time I have to work on different things until the skill starts to show. For most of the moves and figures, the number of repetitions has been surprisingly low. The level of performance is not of a champion but fully reasonable for a social dancer. When the figure or a move feels ok then just check the number of repetitions and ther you have your learning speed!


How about you? 

Want to stabilize your training? 

Do you want to know your learning speed?

Time to test maybe? 



If you want to know how to freeze the columheads try this video, starts at 1min  HERE!
I use a similar spreadsheet for a figure library and teacher notes. All of it you find HERE!


Tuesday, March 9, 2021

Basic training March - April 2021

One of these for 5 days a week! Sundays and Thursdays are freeeeee. . . .

20 Minute Knee-Friendly CARDIO Workout without Squats
https://youtu.be/-S681I1V6M0

MODERATE Low Impact Cardio  Day 3
https://youtu.be/vX2gM1YNsBY

25 Minute Marathon Workout | INDOOR WALK or RUN Cardio Endurance at Home
https://youtu.be/Pm5JOGVM_ZU

For the afternoons I pick one of these to be done with friends! Ballet on Monday and Wednesday with my ballet friends at home but mentally together. We have a call about how the day is and then start simultaneously but at our own computer. The Stability Ball on Tuesdays with a friend goes also simultaneously. It feels as being in a class together in this way: Small talk before, then full focus on the subject and a text afterward how it felt!

BEGINNER CORE | 15 Minute STABILITY BALL Workout for BEGINNERS
https://youtu.be/GKa1Kx0uuMg

Improve Your Balance in 5 Minutes
https://youtu.be/NsIHZyH_DlA

1 Mile Happy Walk [Walk at Home 1 Mile]
https://youtu.be/njeZ29umqVE


We had a change of ballet video to this one. She has done three lessons and the plan is to advance to the third within some weeks.

Absolute Beginner Ballet Lesson 1 | Online Ballet Class 2021
https://youtu.be/FD6bB3Mz7q0


Strength & Stretch Workout for Dancers | Kathryn Morgan

 



Tuesday, February 2, 2021

Basic training Januari - Februari 2021

20 Minute Knee-Friendly CARDIO Workout without Squats
https://youtu.be/-S681I1V6M0 

This is part of my morning routine for most of the days. It opens up the body in every direction! During the Christmas I had a break from workouts for four days and it ruined my back! Have been working on it since then. . .

In the afternoon some of the following will take place!

BEGINNER CORE | 15 Minute STABILITY BALL Workout for BEGINNERS
https://youtu.be/GKa1Kx0uuMg

Improve Your Balance in 5 Minutes
https://youtu.be/NsIHZyH_DlA

1 Mile Happy Walk [Walk at Home 1 Mile]
https://youtu.be/njeZ29umqVE

 

Twice a week a ballet lesson with friends - easy because no one needs to leave her home!

Beginner Ballet Barre | At Home Ballet Class Workout | Kathryn Morgan

 

https://youtu.be/ziT4ERqtS04


In the morning I have also a slow spinning start and during the afternoons a walk. I am  n.o.t.  fond of walking but after loading interesting pods the situation is the opposite - I don't want to miss a day now!



Tuesday, December 15, 2020

Basic training November - December 2020

This period was unusual and strange! I never really landed on a few favorites as I have done earlier but changed the videos continuously to find the best one for the body. I kept doing the morning indoor bike, the workout, and things but no continuous plan.

Mostly I was bouncing around among the workouts at Pahla B channel where this one was one of the top favorites! I think it will peekaboo me even in the future!

20 Minute Knee-Friendly CARDIO Workout without Squats

                       https://youtu.be/-S681I1V6M0


The most stable thing has been our ballet class which has been going on through the fall. Monday and Wednesday 12.00 we three ladies have a short facebook call about how the day feels and what had been going on. Then we hang up and do the program on this video! When ready we just send a message about how the lesson felt this time!

For me, this solution has given more insights than the actual lessons where so many other things have been going on. Now I can listen to my body and follow up on how a movement flows through my body. How it should flow and how it actually happens.  During lessons I need to keep up with more details than I am capable of It seems so!

Beginner Ballet Class