My Training and Fatigue Management

I had an interest in exactly what I was doing and how I was dealing with the fatigue.  The fine line between listening to your body to get the recovery you need vs. talking yourself out of a workout that needs to be done because you feel fatigued may be more difficult than walking that line.  In this case, it’s best to take the time and come back at it when you’re feeling closer to 100%.  Take this time to get some general activity in – walk, etc…

As a cancer patient, I tell people that for now, I have cancer – but cancer does not have me.  As I struggle through my workouts, the intensity gives me a good feeling of accomplishment and reduced fatigue throughout the day.  This feeling also crosses over to my confidence level – specifically if I’m throwing kettle bells and barbells around.  However, I’m finding the subsequent days after training, my body may slow down, telling me I need more time to recuperate.  If I feel like napping, I nap.  If I want to lay down, I lay down.  I stay hydrated and get my meals in as often as my body will tolerate the nausea.

Here’s what I’m doing:

·         Six exercises broken down into core, max strength, functional and single joint

·         Reps:  5-10 (If I get to 10 and it’s easy I go up)

·         Sets:  2-4 (more sets on the multi-joint movements, less on the single joint)

·         Rest between sets:  As needed, usually 1-4 minutes depending on my nausea

An example workout:

·         (Preparation: dynamic prep, corrective exercises)

·         Kettle Bell Snatch           12kg  4sets/10,8,5,5  Rest: 2-3 min

·         Kettle Bell Push Press     10kg  3sets/5,5,5      Rest: 1-2 min

·         Barbell Bent Over Row   90lb   3sets/10,8,8    Rest: 2-3 min

·         Lat Pulldown                   80lb   2sets/8,8         Rest: 2 min

·         Dumbbell Press               25lb   2sets/8,8         Rest: 2 min

·         Barbell Shrug                  135lb  3sets/10,8,8   Rest 2 min

·         (Recovery: foam rolling, AIS & static stretching)

All of this has been cleared by my doctor with the understanding that I’ll listen to my body and make healing the primary goal.

I’m only making it into the gym 1-2 times a week due to my fatigue, but that number will be increasing as this format is designed for 3 day/week training.

I hope this helps those of you who need it.  Talk to your physician before beginning ANY training program.

Until next time – Don’t be afraid to pick up steel and most of all listen to your body!

Nate