Lots of people are resolving to be skinny right about now. I’m not one of them. Being skinny doesn’t help you be a muscley roller derby warrior like I want to be.
Last year I resolved to get strong and fast. It was pretty much the same one as in January 2011, when I found roller derby.
But, that saying is true: It doesn’t get easier, you just get better/stronger.
I don’t like abstract goals — immeasurable — like “get stronger and faster.”
I argue this isn’t. In January 2011 I think I could maaaaaaybe have made 25 laps in 5 minutes. This past year I made 32 laps (maybe it was 34. Honestly can’t remember) in five minutes. With that endurance, I went to Rose City Rollers to skate and was exhausted after my first endurance practice. I don’t get that tired anymore. I don’t fight to keep up — I fight to push myself now. (I haven’t times my laps since June). So, it’s not immeasurable. I am a faster me.
My thighs don’t fit into my old pants. My belly went from a little round to flat to weirdly jutting out (abs) a bit. I did 100 pushups yesterday, 10 minutes of planks, 5 minutes of crunches while watching a bout. Last year I couldn’t do 50 pushups without taking a day. I’m a stronger me.
To make it more concrete, here are some subgoals for 2013:
I’d love to hear your derby goals for 2013 in the comments.
The Dashboard 
You’re a beast, hard dash. 🙂
As your level of fitness improves, it’s probably a good idea to establish some metrics for measuring your improvement over time. In the beginning almost any type of training will show improvement across multiple domains (ie, improving maximal strength will also improve explosive strength, endurance, etc) but eventually this carryover will decline and training will need to be more directed. Having data over a long period of time allows you to see what attributes are actually improving, staying the same, or declining.
The tests I use for aerobic fitness I got off of Joel Jamieson’s website:
6 min run for max distance (modified Cooper test), which can also be done on a bike. I think the 5 min skate for laps would probably work pretty well here.
HR recovery 1 min after Cooper test.
Resting HR.
For max strength I use calculated 1RM based on a 3-5RM from squat or deadlift and a bench press.
For explosive strength a standing long jump or vertical jump, another option would be a med ball throw for distance with a light (4-6 lbs) ball.
Good input, Brandon. Thanks!
post a before and after picture dasshhh
I’d love to. I don’t have any recent pictures of me playing though. I’ll make a “through time” slideshow soon though, because of this recommendation 🙂