Instead of my planned strength and conditioning workout today, I hit the new PT training area at my gym and hit the power bands for an intense circuit with my sometimes-training-partner Mark Boddington. Mark is responsible for turning me on to a variety of wonderful new systems of training, and I have been able to reciprocate, although perhaps not to the same extent. Mark has also helped out with me landing my first real job in the fitness industry, working as an exercise instructor (and exercise trainer in December) at the local YMCA - a great start and foot-in-the-door! Thanks Mark!
Warm-up
15 minute brisk walk to the gym.
5 minutes light kettle bell (8kg) complex.
2 minute joint mobilization (especially scapulae, elbows, hips, neck and wrists).
2 minutes dynamic stretching.
Power band circuit - band anchored to wall for sprints
1st set
Good mornings x 10 reps.
Push-ups x 10 reps.
Sprints x 5.
2nd set
Good mornings x 10 reps.
Push-ups x 10 reps.
Sprints x 4 reps.
Lunge sprints x 2 reps.
Jumps x 2 reps.
Animal walk x 2 reps.
3rd set
Good mornings x 10 reps.
Push-ups x 10 reps.
Sprints x 4 reps.
Lunge sprints x 2 reps.
Jumps x 2 reps.
Animal walk x 1 rep.
Functional superset
3 sets
Cable push at 27.5kg x 10 reps per side.
Cable pull at 27.5kg x 10 reps per side.
Eccentric chin-ups x 6.
Core
2 sets
Bicycle crunches x 20 reps.
Warm-down
Static stretching for 10 minutes.
15 minutes brisk walk home.
Friday, October 19, 2012
Tuesday, October 16, 2012
Workout - Tuesday 16/10/12
After a monster day at my 'day job', I had no time to get to the gym for my planned strength session before meeting a client of mine for his personal training. So my option was to run with him and hold pads for 35 minutes. Something is always better than nothing...
Light run for 2km.
Joint mobilization and stretching.
Light run for 2km.
Joint mobilization and stretching.
Saturday, October 13, 2012
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!!!
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!!!
Friday, October 12, 2012
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.
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.
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 - Friday 12/10/12
Two important points:
1. It is very frustrating not kicking my opponent!
2. I have not yet experienced a more taxing cardiovascular exercise. As far as the ultimate cardio workout is concerned, boxing is the shit.
Thursday, October 11, 2012
Workout - Thursday 11/10/12
Warm-up
15 minute brisk walk to gym.
Power cardio
Resistance band plate push - 2 x 20 metres at 40kg.
Resistance band animal walk - 2 x 20 metres.
Resistance band sprints - 4 x 20 metres.
Bench
Superset
4 sets
Close-grip bench press - 6 reps at 55.5kg.
Incline pull-ups - 8 reps.
The closer
Farmer walks with 2 x 30kg dbs, 3 sets for 30 metres.
Warm-down
Foam roller for 10 minutes.
Static stretching for 5 minutes.
15 minutes brisk walk home.
15 minute brisk walk to gym.
Power cardio
Resistance band plate push - 2 x 20 metres at 40kg.
Resistance band animal walk - 2 x 20 metres.
Resistance band sprints - 4 x 20 metres.
Bench
Superset
4 sets
Close-grip bench press - 6 reps at 55.5kg.
Incline pull-ups - 8 reps.
The closer
Farmer walks with 2 x 30kg dbs, 3 sets for 30 metres.
Warm-down
Foam roller for 10 minutes.
Static stretching for 5 minutes.
15 minutes brisk walk home.
Monday, October 8, 2012
Workout Tuesday 9/10/12
I have had a little issue with my internet connection the last few days, and so haven't had a chance to put up my workouts. Needless to say, I have been training well, starting to incorporate more kettle bell exercises into my routine, and have upped my resistance for my core lifts. All in all, I'm feeling pretty good!
I have been inspired by some videos a friend of mine, Mark Boddington (an excellent exercise trainer, by the way), gave me of Steve Maxwell. Maxwell is an older gent who is crazy fit and smart as 10 things that are very smart. He has produced some great vids of himself teaching a group of trainers (Jim Smith included) different exercise techniques, including chin-ups and kettle bells. Despite the fact that the audio quality is utterly appalling, it makes for intoxicating viewing.
Warm-up
15 minutes brisk walk to gym.
10 minutes of resistance band stretches, high face-pulls and Y-T-W-L with 2kg db, and 20 reps unloaded bar powercleans with arm curl.
Legs
Superset
Front squats - 5 sets of 5 reps at 65.5kg. Powerclean to set-up for each set.
Hanging (chin-up start position) scapula mobilisation - 1/4 chin-up - 5 reps.
Chest
Bb bench press - 5 sets of 5 reps at 70.5kg.
Hamstrings/back/core
Kettle bell complex
3 sets of 10 reps
1. Deep pull-back from front to swing.
2. Good mornings.
3. Fires! Reverse of exercise #1.
4. Swing with towel.
Warm-down
5 minutes foam roller.
15 minute walk home.
5 minutes static stretching.
I have been inspired by some videos a friend of mine, Mark Boddington (an excellent exercise trainer, by the way), gave me of Steve Maxwell. Maxwell is an older gent who is crazy fit and smart as 10 things that are very smart. He has produced some great vids of himself teaching a group of trainers (Jim Smith included) different exercise techniques, including chin-ups and kettle bells. Despite the fact that the audio quality is utterly appalling, it makes for intoxicating viewing.
Warm-up
15 minutes brisk walk to gym.
10 minutes of resistance band stretches, high face-pulls and Y-T-W-L with 2kg db, and 20 reps unloaded bar powercleans with arm curl.
Legs
Superset
Front squats - 5 sets of 5 reps at 65.5kg. Powerclean to set-up for each set.
Hanging (chin-up start position) scapula mobilisation - 1/4 chin-up - 5 reps.
Chest
Bb bench press - 5 sets of 5 reps at 70.5kg.
Hamstrings/back/core
Kettle bell complex
3 sets of 10 reps
1. Deep pull-back from front to swing.
2. Good mornings.
3. Fires! Reverse of exercise #1.
4. Swing with towel.
Warm-down
5 minutes foam roller.
15 minute walk home.
5 minutes static stretching.
Subscribe to:
Posts (Atom)