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Old 02-04-11, 04:11 PM  
KathAL79
 
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Join Date: Jul 2004
Tracie Long Rotation Ideas

Here's a place to post ideas on how to combine your Tracie Longs (TLPs, TLTs, Longevity, and Focus).

First, here's how people seem to be classifying the different workouts:
Cardio: Dynamic Strength and Power (DSP), Core Cardio (CC), Better Burn…Better Buns (BBBB), Step Forward (SF), Kick Back (KB), Power Up (PU), Break Through (BT), Weight Less (WL)
Weights: Core Strength (CS), Strength In Movement (SIM), Defining Shape (DS), Leaning Out (LO)
Interval: Functional Strength (FS), Endurance For Movement (EFM), Staying Power (SP), Back Up (BU), Lift Higher (LH), Defined Lines (DL)
Stability Ball: Core Foundations (CF), Finding Your Core (FYC)

Note: I'm also not sure where you're supposed to put Reach Further.

Here's a suggested template from Tracie's forum (link - ETA: hmm, seems to be no longer active):

Week 1
Cardio
Weights
Cardio
Rest
Interval
Cardio
Rest

Week 2
Interval
Cardio
Rest
Interval
Weights
Rest
Stability Ball

Week 3
Cardio
Weights
Cardio
Rest
Interval
Cardio
Rest

Week 4
Interval
Cardio
Rest
Interval
Weights
Rest
Stability Ball
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I listen to my body and respond compassionately. - sankalpa from Jill Miller's Yoga at Home level 1, month 5 practice

Note: I have had a professional relationship with a vendor of health and fitness books and media. For details please see my profile.

Last edited by KathAL79; 02-25-11 at 07:02 PM. Reason: fix category for DL
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Old 02-04-11, 04:22 PM  
KathAL79
 
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Two of my rotation ideas

I'm going to post two rotations. Neither should be done as is, as I'm not fully happy with them, and I'll correct them when I get some time to think about them more.

TLT + Longevity
I actually did this rotation during a recovery month, and I liked it. This is my template, where I just kind of plugged in the different DVDs before I had really done them. As I did it sometimes I ended up switching days around, and in the future I'd do some revising before revisiting it. The first pairing I'd switch is the Back Up & Strength in Movement pair in Week 2; these workouts are way too similar to be done back to back, although I'm not a Firmie / AWT type and am not skilled at balancing out when to go lighter and when to go heavier when doing similar movements on consecutive days.

Week 1
BBBB
DS
SF
Rest
EFM
BBBB
Rest

Week 2
SP
SF
Rest
BU
SIM
Rest
FYC

Week 3
SF
SIM
BBBB
Rest
BU
SF
Rest

Week 4
EFM
BBBB
Rest
SP
DS
Rest
FYC

TLT + Longevity + Focus
This is the rough draft of my rotation combining all three workouts, although I don't yet have Vol. 6 (OK, so no one does), and I'm not really planning on getting Reach Further, so I'm not worried about the fact that one's not in there. For several reasons I won't get to this for several months, but when I do I'll report back.

Week 1
DL
LO
KB + PU
Rest
EfM
BT + WL
Rest

Week 2
SP
BBBB
Rest
BU + LH
DS
Rest
FYC

Week 3
SF
SIM
DL
Rest
EfM
KB + PU
Rest

Week 4
SP
BT + WL
Rest
BU + LH
LO
Rest
FYC

Again, both of these are just meant to give people ideas and are not intended to be done exactly as is.
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I listen to my body and respond compassionately. - sankalpa from Jill Miller's Yoga at Home level 1, month 5 practice

Note: I have had a professional relationship with a vendor of health and fitness books and media. For details please see my profile.
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Old 02-04-11, 04:48 PM  
bee
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Join Date: Jul 2008
Thanks -- this is great -- I want to do a "Long" rotation sometime this year. One thing I have to add.... this morning I did the "muscle maddness" (or whatever it's called) premix on Defining Shape -- great strength work in 20 minutes -- really got my heart rate up, too. Try it when you want quick weight work sometime.
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Old 02-04-11, 05:14 PM  
lisarah
 
Join Date: Jan 2004
Location: Crabby in Maryland
I think this link works: click on "forums", then "rotations"

http://tracielongtraining.com/

Great thread!!
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Old 02-06-11, 01:10 PM  
KathAL79
 
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OK, I found two more rotation ideas in my files. There were originally posted on the TLT forum designed to be TLT / TLP (and possibly also Firm?) rotations, just as an FYI.

If anyone knows how to classify the TLPs, TLTs, Longevity, and/or Focus under the following categories, please let us know!
- Traditional Weight Training: Cardio & Sculpt
- Traditional Weight Training: Cardio & Light Sculpting
- Functional Fitness: Sculpt
- Functional Fitness: Cardio & Sculpt
- Functional Fitness: Cardio & Core
- Cardio & Core
- Cardio Workout

Blast That Belly Fat Away Rotation Template
(original link is probably no longer active)

Week 1
Traditional Weight Training: Cardio & Sculpt
Cardio Workout
Functional Fitness: Cardio & Sculpt
Cardio & Core workout day
Traditional Weight Training: Cardio & Sculpt

Week 2
Cardio Workout
Functional Fitness: Cardio & Sculpt
Cardio & Core workout day
Traditional Weight Training: Cardio & Sculpt
Cardio Workout

Week 3
Functional Fitness: Cardio & Sculpt
Cardio & Core workout day
Traditional Weight Training: Cardio & Sculpt
Cardio Workout
Functional Fitness: Cardio & Sculpt

Week 4
Cardio & Core workout day
Traditional Weight Training: Cardio & Sculpt
Cardio Workout
Functional Fitness: Cardio & Sculpt
Cardio & Core workout day

Note: For what it's worth, in the past, when I did this rotation, I tended to do regular strength training (I see from my notes I've done Cathe, Jari Love, and NROL4W) for "traditional weight training," regular cardio (I don't have notes, but I'm betting it was kickboxing or aerobics, probably hi/lo) for "cardio," one of the TLTs for "functional fitness," and a short Pilates + a short regular cardio for the "cardio & core."

-------------------------------------------------------------------------
Strength Build Up Rotation Template
(original link is probably no longer active)

Week 1
Functional Fitness: Cardio & Sculpt
Cardio Workout
Functional Fitness: Cardio & Sculpt
Traditional Weight Training: Cardio & Sculpt
Functional Fitness: Core & Cardio Workout day

Week 2
Traditional Weight Training: Cardio & Sculpt
Functional Fitness: Sculpt
Traditional Weight Training: Cardio & Light Sculpting
Functional Fitness: Cardio & Sculpt
Cardio Workout

Week 3
Functional Fitness: Cardio & Sculpt
Cardio Workout
Functional Fitness: Sculpt
Traditional Weight Training: Sculpt
Functional Fitness: Core & Cardio Workout day

Week 4
Traditional Weight Training: Sculpt
Functional Fitness: Cardio & Sculpt
Traditional Weight Training: Cardio & Sculpt
Functional Fitness: Cardio & Sculpt
Cardio Workout

Note: I have notes for a Week 5 to do Functional Fitness: Sculpt and then Functional Fitness: Cardio & Sculpt, but that's it.
__________________
Kath
I listen to my body and respond compassionately. - sankalpa from Jill Miller's Yoga at Home level 1, month 5 practice

Note: I have had a professional relationship with a vendor of health and fitness books and media. For details please see my profile.
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Old 02-24-11, 12:34 PM  
Waterbabie
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Here's the lastest rotation posted at Tracie's forum incorporating the 2 new ones: Defined Lines (DL) classified as interval and Weightless (W) classified as cardio.

Week One Cardio Weights Cardio Rest Interval Cardio Rest
Week Two Interval Cardio Rest Interval Weights Rest Weights
Week Three Cardio Weights Cardio Rest Interval Cardio Rest
Week Four Interval Cardio Rest Interval Weights Rest Weights

Week One SF, LO, KB, REST, SP, PU, REST

Week Two BU, BT, REST, LH, DS, REST, RCH

Week Three W, LO, SF, REST, DL, KB, REST

Week Four SP, PU, REST, BU, DS, REST, RCH
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Old 07-22-23, 07:10 AM  
buffmama
 
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Tracie seems similar to Michelle Dozois with the functional moves. I am combining the two using the Peakfit rotation and labelling Tracie's workouts as cardio, strength, cardio+strength, core, flexibility. It seems to be the most intuitive even if everything doesn't fit exactly.
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