Workout - Sunday 14/10/12

Hill sprints

10 reps of 50 metre sprints.  The gradient varied between approximately 20-35 degrees.  The first 5 sprints were unloaded, then sprint 6 was loaded with a 5kg pack, sprint 7 with 10kg pack, sprint 8 with 15kg pack, then sprints 9 and 10 with 15kg pack and carrying a 10kg weight bar.  Here's a quick video of my client Miles smashing it up with me this morning...

Obviously at the start of the session we spent about ten minutes warming up with a light 500 metre run, some joint mobilizing techniques, and some dynamic stretching.  To finish we did the same, with a bit more focus on stretching the back and working on hip flexibility.

Well done Miles!!!

Workout - Saturday 13/10/12

Today's session was initially going to be about recovery, but it kind of morphed into something else once I made it to the gym.

During the week I booked a place for Steve Maxwell's seminar being held in Canberra on December 7th, at the Australian National University's famed Monkey Gym.  The Fundamentals of Human Movement certification was sold out, so I had to settle for the Introduction to Kettle Bell Basics, which was just as exciting a prospect.  If you haven't seen any of Steve's work before, I strongly suggest checking out either his website or some of the videos posted on YouTube.  He takes a wonderfully enlightened and irrepressible approach to human movement, and best of all, he makes for an enthusiastic and personable educator.  I really can't wait for this workshop.

Steve Maxwell

With this in mind, I will be adding a kettle bell conditioning component to most of my workouts from now until December, in order to improve my KB fitness, and hopefully ensuring I don't look like a complete goose in front of Mr Maxwell!

Warm-up

15 minute brisk walk to the gym.
Mobilization exercises for wrists, elbows, shoulders, thoracic spine, hips and knees.
2 minutes light kettle bell (8kg) swings and one-arm swings.
Foam roller for 5 minutes.

Powercleans

Superset

4 sets

Powerclean with full squat - 55.5kg x 6 reps.
Push-ups x 6 reps.
Judo push-ups x 6 reps.

Shoulders and back

Superset

4 sets

Standing db shoulder press - 15kg db x 6 reps.
Bent-over bb row - 42.5kg x 6 reps.

Triceps/legs/core

Superset

4 sets

Rolling triceps extension - 17.5kg dbs x 6 reps.
Reverse lunge with static db shoulder extension - 15kg db x 6 reps per side.

Kettle bell complex (based on Steve Maxwell's KB routine)

2 sets with 16kg kettle bell.

Deep pull-back to swing x 10 reps.
Good mornings x 10 reps.
Deep pull-up to swing (fires) x 10 reps.
Swings with towel x 10 reps.

Warm-down

Foam roller for 5 minutes.
20 minute brisk walk home.
Static stretching for 10 minutes.

Workout Thursday 27/9/12

Thursday is Killer Cardio day.  Today was a slight variation of the usual, with my training partner Mark Boddington having yesterday purchased a 2 metre power band, we implemented this awesome tool into our sprint drills.  The workout itself was an abbreviated affair, with the typical interference of work commitments, but we managed to do some interesting stuff.

Superset

4 sets

10 x 45kg squats.
10 x TRX rows.
2 x 20 metre power band sprints.

 It wasn't the vomity session that it normally is today.  We streamlined the workout to just the three exercises - having not worked with a power band before we weren't quite sure about what to expect.  Next time, when time is not at such a premium, we'll get back to some unorthodox push-ups, and other such stuff.

 

I'm the one doing the running.

Workout Sunday 2/9/12

Conditioning day today.  It's about sweat, coupling strength and power in movement, and neural training - pretty much everything that gets done in the dojo, but without the pair-work.  The emphasis is on technique (as it always is, really).

Warm-up

15 minutes brisk walk to the gym.
5 minutes skipping.

Conditioning

9 minutes 16kg kettle bell complex - two-handed swings, ATBP, single-hand swings, one-leg deadlifts, swing&pull back.

Torsonator complex - twists, one-arm squat&press, clean&press, hand-to-hand squat&press, knee kicks.  2 sets.
Judo push-ups.  4 sets of 9 reps (standard, then left and right).
Face pulls - 2 sets of 10 reps.

Bag work.  500 punches, 200 kicks.  (Started breaking in my lovely new Everlast grappling gloves.  Mmmmm.  Punching...)

Warm-down

15 minutes brisk walk home.
10 minutes foam roller.
10 minutes static stretching.

Workout Saturday 25/8/12

I haven't trained all week due to a great deal of time being devoted to finishing course work for my fitness studies and the flaring up again of my biceps tendinitis, which, after speaking with a friend physiotherapist, now sounds like could be more a case of tendinopathy.  I have benefited from the rest, and this last week has been the first time in 9 months I have taken such a break from my routine.  So the only way to get back on the horse was to smash myself with kettle bells and manmakers...


Warm-up

15 minutes brisk walk to gym.
Skipping for 5 minutes and some dynamic stretching.

Conditioning

Kettle bell (16kg) complex for 8 minutes - swings, one-arm swings, Around-the-body-pass (ATBP), one-leg deadlifts.
Barbell manmakers.  8 sets of 5 reps.  42.5kg.  3 minute rest between sets.  The last four sets I incorporated resistance band face-pulls in a superset.
Torsonator (with 10kg plate) complex for 2 minutes.

Warm-down

15 minutes brisk walk home.
15 minutes foam roller.
15 minutes static stretching.