Find my 15 weeks training program here: Freeletics
The 15th week of a Freeletics program is essential – it’s the Hellweek! That means 7 days of training, no rest-day and always giving everything. The mere amount of exercises might seem impossible at first – but you are a Free-Athlete and nothing is impossible! Just keep going, you will be surprised what potential you developed over the past weeks.
During this week you will put your body under huge stress, so the key elements of a healthy lifestyle (like mentioned many times before) are more important than ever! I can not stress it enough: Eat clean, sleep enough (7-8 hours) and trink a lot of water! During Hellweek the recovery phases will be extremely low so you need to provide your body with the best you can do in this short periods.
The most challenging part will be the mental negotiation to do a workout every day. After 3 or 4 days you will reach the edge of your physical capacity. Your workout times will become longer and that is normal. You might want to take a day of and if you must, you can. This was my second Hellweek and as I remember, during my first Hellweek I did a rest-day on day 6 – but did the 6th and the 7th workout on the last day. This time I went through with the whole thing and even did some extra exercises and broke a lot of PBs even on the second half of the week.
During this Hellweek I did:
- 595 Burpees
- 280 HS-Pushups
- 560 Pullups
- 705 Pushups
- 905 Situps
- 1550 Squats
- 275 Jumps
- 425 Straight Leg Levers
- and a little bit of running
To overcome this immense workload will make you strong – mentally and physically. But let’s not talk – let’s do it! Have fun with the Hellweek and don’t let it get you – you can do it!
Hey, I am back! Sorry for not posting for two weaks – but I had a lot of things to do. My project at work is at a critical state and everybody had to work a lot of extra hours. It is a software development project and we are slowly running out of developers – to complete my currently assigned tasks in time, I would have to clone myself three times 😛
But anyhow, now christmas holidays are about to start and it got a little more quiet and I finally found the time to write this post. During the past two weeks the freeletics workouts were a really good distraction from work. Nothing is better to clear your mind after a hard business week than a good and intense workout – besides alcohol, but you feel much better afterwards…So, today I want to talk about how freeletics – or sports in general – have an influence on my performance at my working place.
Training made me much more resistent to stress and increased my productivity. Before I worked out so much, being at the office for 8 or more hours exhausted me. It was hard to work extra hours and if I did one day, I left earlier on the next day because I had no more energy. And even on a normal working day, I felt that my productivity was at a really low level for the last 2 or 3 hours at work. On a stressful day, this point was reached even earlier. Most of the time, when I returned from work I was so tired, I didn’t want to go out anymore.
Now – here are the differences. I worked almost 10 hours every day for the past 2 weeks and this feeling of having my head full of things, that always gave me a headache during the day did not come. Many of my coworkers, who had to work extra hours too, were on a bad mood after short period of time or even got sick because of the stress. I didn’t. I can not really explain why – I had more to do then ever before, and even much more demanding things – but they never tied me down. I suppose it is because of the following things:
First, I feel better than ever before in my life. Eating healthy and habitually doing sports are the basis for this. If you are in a healthy and physically good state, progress will come and with progress comes self-esteem and confidence. And other people realize this and they will treat you in a much better way. You can work much more productive because your body is much more reliable and during stressful times it is easier for you to focus and keep your head clear. I realized this in many grueling meetings during the past days where complex things were discussed over hours. Most of the people got confused, lost their focus, got angry or backed down completely. And even though I was a rather small fish among these people, it was me who tied the important topic back on the agenda or showed solutions when it seemed like we ran into a dead end many times. Before I changed my lifestyle, I was rather the guy who was sitting in meetings and just trying to follow and it was always another person who brought up the solution.
Another key factor is the will to take challenges. If you are doing high intense sports, you will not be able to avoid challenging yourself. And if you do, you will see that almost every challenge can be achieved if you just try it. You may fail for the first time, but in the end you will succeed. You will learn that every challenge, however big it may look, can be beaten. You just have to keep going, focus on the next step but not loose the main target…And always care for yourself. As I said, a healthy body is the basis for all this. Eat clean, do sports, sleep sufficient, trink a lot (water or tee) and no or at least just a little alcohol.
You can see the workouts I did in week 13 and 14 in the two pictures. Week 15 is going to be the last week of this coach ( the coach will continue but I will stop to write a post every week). It is going to be a hellweek, I know this because I am already in it and almost at the end, as I am writing this lines. But you will see it next week. Until then, keep going, take your vitamins and remember: even though life is hard some times – you can be harder!
PS: here are are some inspirational pictures of healthy food 😉
I completed week 9 of the strength coach. The first day was monday and it was quite tough. Some Burpees, Pushups and Kentauros. Tuesday, wednesday, thursday and friday I had no time to do the other workouts, so I did the second day on Saturday, the third day on sunday morning and the fourth day on sunday evening. Two times venus on one day is hard – this monday I had shaky hands all day and at lunch I almost dropped my fork in my potato-salad…but now it’s better. No pain no gain…
I checked my profile and I do Freeletics now for over 6 months, thats a half year with at least 4 times sports per week. I never did sports in that intensity for this long before. But the diversity of the generated workout plan and the fast visible progress make it that easy. It is like an addiction – but with only positive effects.
In the last post I talked about the new warmup pro that I unlocked in week 8. I found this video that explains the whole warmup routine. I think that explains it much better than I could with words… Enjoy!
This week I wanted to work harder on my PBs as the last couple of weeks I was far behind them and did not made any progress. I set the goal to break at least one PB this week and I was highly motivated! The first workout was Venus and although my arms were tired from the hellday of last week, I gave everything…and missed my PB by 30 seconds. But getting this close only made me wanting more. The next day’s workout was Artemis – and this time I beat his a*s. I was almost 5 minutes faster then my old PB. It is amazing what can be reached with the right mindset and motivation. Even when there are times during the freeletics 15-weeks challenge when you feel like stepping back – do not give up! This is normal, take your time to recover and try to figure out what restricts you like: do you get enough good sleep ? do you trink a sufficient amount of water during the day? do you eat clean? do you feel sick or have pain? All this are factors that influenced my results in the past. The good thing is that you can do something about it. In this way, Freeletics also helps to “monitor” the healthiness-level of your current lifestyle. If my workout times get longer, there was something I did wrong.
Outside you can feel that Winter is coming and I did most the workouts inside. Before I started with Freeletics, I always (literally) got a cold during this time of the year, with sinusitis and all the stuff. But not this year! Maybe it is because I escaped to the caribbean, but I think that also my body and immune system got stronger. It is such a great experience to see all this positive effects Freeletics has on me, it astonishes me almost every day!
Third training-day was right after halloween and I was completely hungover – so no chance to break another PB. But finally, on the last day I broke my Venus PB as well! After all, this was a very successful week. I unlocked a new kind of warmup routine that replaces some of the former exercises with more advanced ones – maybe I will create an extra post to show some of them. So far – Keep going and give it your best 😉
Week no. 7, first week after my vacation and – as in every 15 Weeks Freeletics program – the 7th week had only Helldays.
A Hellday is a day with at least two workouts. The purpose is to go to your limit and beyond. You are allowed to spread the workouts over the day if you can not do them in a row. This week had three Helldays.
Wednesday: Hellday 1 Artemis & Kentauros
I completed Artemis in the evening and decided to do Kentauros in the morning of the following day. I was really tired and could not even do it with a star, I had to replace the Burpee Frogs with Burpees.
Friday: Hellday 2 Artemis and Poseidon
I did the two workouts in a row. I was very slow with the Artemis, don’t know whats up – but I am far from my PBs the last time.
Sunday: Hellday 3 Venus and Hades
I decided to bite my teeth and try to work harder on my PBs. I did not reach them but got closer than ever in the last 3 weeks.
The week was not that hard – but I have to admit that I did not gave my best. This is something that developed over the past weeks during my vacation; I could not break or even reach close to my PBs. So I am setting a goal for the next week: break at least one PB! I know, normally I should try to break my PB every time – but I am this far away from archiving that. Most of my PBs were set during my last 15 weeks coach (cardio & strength). I remember that the last time, the coach varied not that much in the workouts as this coach does. Most of the time, the first and the last workout of the week were the same, with workouts in between that trained other body parts. So it seemed to be easier to improve.
Anyhow, the target is set – let the hunt for PBs begin!
This week I was on the beautiful island of Guadeloupe in the caribbean sea with 3 of my friends. I decided to continue with my workout plan, although it might be challenging to to integrate the exercises in our travel plans. But I have to say, it was easier than I thought. I tried to do the workouts in the morning or in the evening when the sun was not that aggressive and my friends where still sleeping. One of them is quite sportive too and he joined me for some of the exercises – but as everybody who is new to freeletics he could barely complete a workout.
One of the best things about freeletics is, that you can do it almost everywhere. The only thing that was sometimes hard to find, was a place to do the pull-ups. There are many possibilities like trees, bars on buildings or walls. Keep your eyes open and be creative.
Apart from this exercises I did a lot of other activities like hiking, swimming, running and other exercises with my friends on the beach. So from that point of view it was no problem to continue my workout routine. The only bigger problem I experienced was with nutrition. As Guadeloupe is a small tropical island with not much industry much of the food has to be imported and is accordingly expensive. I ate a lot of chicken to get the amount of protein I usually take, but being with 3 other people all the time made it hard to always get my “special treatment” regarding the nutrition. If everybody wants to eat hamburgers for dinner and there is no alternative around, you have to defer to the majority. Also rum is cheap in the caribbean and on your vacation you always want some fun too. But fortunately fresh fruits are cheap here, so the recovering from hangovers and the vitamin input is no problem. I was far away from beating my PBs this week but at least I completed all the workouts.
I could not make a screenshot of my workout plan this week, as WiFi spots were also rare during the past days, so I write it down this way:
- Day 1: Artemis
- Day 2: Poseidon 2X
- Day 3: Kentauros
- Day4: Artemis
Now we are continuing our trip to Dominica. Other than Guadeloupe it does not belong to the european union (Guadeloupe was a french colony and is under french administration) but is a independent nation. It is much more native and less developed than Guadeloupe so it might be harder to find safe places for the workouts or get the nutrition I want…but I will see, and from what I heard so far, they have chicken there as well 😉
Here are some pictures of the trip so far, enjoy: