11/5/11 Run

Today I stayed in and ran 5 miles on the treadmill. I tried to get an average pace of 9 minutes/mile. Total time 45:38. I got pretty close. I burned 729 calories and had a Max HR of 176bpm and average of 145bpm.

Nike Plus Run

Quick One for September!!

I haven't blogged in a while because I have been a bit busy. But things are still going well. I am learning some Sambo and training in boxing. I have also been busy with coaching high school divers. Boy is my time limited for my training. I am still getting it in whether its grooving pistols and pullups through out the day or go for a quick 10 min row with 10 mins of swings and 24kg or 32kg bell. I also have a small Kettlebell seminar coming up @ Sports, Fitness and Fun during Columbus weekend. So things are starting to roll. I am hoping to get a kettlebell class started soon!!! really hoping.
Training in sambo and helping some fighters out is always fun. The local sambo school is travelling to Russia to compete in a World Combat sambo tournament. I am mostly helping them improve their stand up game because most combat sambo practioners start out with mostly kickboxing and boxing.
I am finding out that the more and more people find out about kettlebells the more they become hooked to the insane and fun workouts you can have with them.

Thats all for now. I will try to post up some of my workouts.. more new and interesting stuff to come!!!

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.

July 18th Training

I trained in the afternoon today after I finished up with my clients. Still feeling a lil beat up from yesterdays workout i skipped using kettlebells today.I will alternate days 3 days of kettlebell training and 3 days of boxing training/ conditioning. So toady's workout went like this:

Warm up- 5 mins of Jumproping

Workout-
4 x 5 mins rounds of boxing w/ 1 min rest in between
Core work- Full contact twist- 3 x 10 reps @ 35lbs
Side bends- 3 x 10 reps @ 85lbs

Speed bag- 1 x 5 mins varying hand speed and direction

then I finished up with foam rolling and stretching.

prior to a friend stopped by with her son and we had a small contest to see how many pullups we can do. Her and her son did 10 which was pretty good. I did 20 but I rested still hanging @ 17.

All in all a good training sessions.
Today a session with my client hit me again even tho pain is good it is not needed every session. For some people being sore for 4 days doesn't mean that the workout you did was great. Its more like the workout you did was stupid. Being aware of the muscle and its movement is more important to than having a sore body all the time.