Training Log 1/2/10

Short and Quick Circuits

Deadlift- 135 x 10 reps
Inverted Row- 10 reps

4x non stop

BB Push Press- 85 x 10
2 x 16kg Clean & Squat- 10 reps
24'' Box Jump- 10 reps

2 x

Nothing to exciting today just something to get my body moving. Monday I start my Kettlebell Sport training again which should be interesting. I have a few different volume and timed sets I will be doing.

Hard workout and easy workout 5/14 and 5/17

Hard Workout - 5/14/09

Warm-up:
Jump Rope- 8 mins (aggressively) Double unders, fast feet, turns, backwards
Push- up - 15 reps

Boxing/ Kickboxing- 5 x 4 mins/ 1 min rest
( used new Hayabusa 16oz glove. They are probably the best gloves I have used.)

Circuit: 4x
Bench Press @ 135lbs- 15 reps
Pull-up (close grip)- 15 reps
KB Front Squat @ 16kg- 20 reps
KB Snatch @ 16kg- 15/15 reps
Burpees- 15 reps

Minimal rest inbetween. I got my self to the point of almost puking. I now know the my limit and now I have to surpass that. I wasn't use to bench pressing so I'll have ot do more of those and also the burpees at the end suck but I need to do more if I want to be in better condition. Circuits/metabolic training is defiently helping and I am seeing imporvement. I will do the 300 test again in a week or so. Hopefully the time will go down.

Easy Workout- 5/17/09

Warm-up:
Jump rope- 5 mins

Workout:
Boxing- 25 mins Straight (no rest just went and did some interval work with combos)

Mini Circuit- 5 x
Clean and Jerk @ 24kg- 5/5
Burpees- 10 reps

Short and sweet, but still effective!

Felt good..will get in some HIIT Cardio on the treadmill and Concept Rower later today.

300!! Finally completed!!

Today I went after the "300" workout as a test to see where my level of conditioning is. I always wanted to do it but I never had the right reason or just timing for it. It looks interesting and tough. Maybe I didn't think that I could finish it, I don't know. But today I went after it. My reason to test myself. Also I have a couple sports I wanted to do it for. Grappling and Boxing!! Although I haven't been grappling recently, I have been doing my boxing workouts to keep myself sharp and maintain some skills. I have also added in different training tools to help me reach a conditioning level that will help me preform well in both sports. I also want this type of training to help with GS. I know that GS is more skill and technique than anything else but the cross training with circuits and GS and Strength training all help out with improving performance. A better body leads to better performance. I still will have complete GS workouts as per the Fitness protocol but then after I will add bodyweight and combat training (boxing, kickboxing) for their benefits.

"300" Workout- 17 mins, 21 sec
25 Pull-ups (some kipping)
50 Deadlift @ 135lbs
50 Push-ups
50 Box Jump on 24" box
50 Floor wiper @ 135lbs( single count)
50 Clean + Press @ 16kg ( GS style)
25 Pull-ups

Boxing- 5 x 3min rds/1 min rest
Expresso Bike ride- 6.92 miles- 27 mins

Stretch

That was all for today. It was a good workout. I will be doing similar circuit following some of Jason Statham's protocols and adding some MMA specific exercises to the mix.
Till tomorrow!!

So you want to be a Fighter!?!? Workout for 4/20/09

Hope everyone had a great weekend! The weather was great and this upcoming weekend is suppose to be as good or better. I had a chance to go see my first MMA event in Atlantic City this past weekend. My lovely girlfriend treated me to a evening in AC to see Ring of Combat at the Tropicana and it was a great mixed martial arts event. No big names there but a lot of action along with pretty ring card girls in skimp bathing suits. This got me thinking about a lot of my past workouts and all the hype about kettlebells and alternative training tools and programs. Many people say they want to look like a fighter and have the abs and muscle definition of them. Some example I get are Bruce Lee and boxers like Manny Pacquiao and Floyd Mayweather. So I tell them if you want that look you have to work for it and train like them. Fighters are known to push themselves to the limit and beyond. They don't train to look good, they train to fight great. My workouts combine aspects of strength, endurance, explosiveness and a fighting style. Those are the tools I use to create most of my workouts. No matter which style(s) you choose to participate in you can always create exercises from that.

Workouts 4/20/09

• Am session:

Warm-up:

Joint Mobility- 10 mins

Jump rope- 5 mins

Push-ups- 3 x 10

Stretch Band for shoulders 5 movements- 10 reps

Leg Swings- 4 x 10

Workout:

Kick Boxing- 8 x 3 min rds

Mini Circuit- 3x

Ring Push-ups- 10 reps

Ring Rows- 12 reps

Power Jumper Jump Squats- 10 reps

• PM session-

Workout:

Arc Trainer (Climber) - 10 mins

Wind Sprints- 6x 30 sec/ 30 sec rest (speed 10mph)

Snatch- 5 mins alternating every 10 to 15 reps ( didn't count reps just went for the time)

Stretch- lots of stretching the hips and quads. going back to the split stretch to get the kicks higher.

Training from a couple days this week.

This week has been real good. I had my girlfriend up for a few days which was nice. I was able to relax at home with her and help my body recover. So training this week looked like this....... I also have to note that I will be putting up some articles I believe are worthy and informational for all. Strength and conditioning, fitness, martial arts and combat sports is a huge industry and there are a bunch of good people out there. Though some are good some are bad and a bunch of people tend to repeat. I know I am new in the business and everyone uses systems that are different yet similar to others but sometimes once is enough. Back to the workouts:

8/5/08- Tuesday

Warm-up-
Halo @20kg - 2 x 10 reps
Pump- 2 x 10
Goblet Squat@ 20kg- 2 x 10 reps

Workout-
Snatch+Squat+ Press- 2 x
@20kg- 5 reps
@24kg- 5 reps
@32kg- 3 reps
GS Jerk @ 24kg- 3 x 10 reps
TGU @ 32kg- 2, 2
Pistol Squats (crane version)
Box- 3L, 3R
Deck- 3L, 3R
Swings @ 20kg- 3 x 15 reps (1 hand)

Stretching

Today's workout look like this-

8/7/08 - Thursday

Boxing workout
Warm-up-
5 mins Jump Rope

Boxing- 5 x 5 min rds

Conditioning Circuit- 3x
Double KB Swings @ 20kg x 15 reps
Bench Press @ 115lbs x 10 reps
Double KB Front Squat @ 20kg x 10 reps
BW Pullup x 10 reps
KB Snatch @ 20kg-x 10reps per side
Knuckle Pushups x 15reps
Burpee x 10 reps

Great workout and I want to increase the circuit #s. Next time I'll have more time. The boxing and combat aspect make it fun to push myself. Till next time.