Amazing – Movement… Be Water my Friend

Incredible stuff. Stalder press on an an wheel around 1:45 – unreal

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Current training – September 2013

I’m still cycling through lift days, move days and run/swim days, generally two of each a week. This pattern has been working really nicely for a while now and I see no reason to change it.

It’s a nice balance of structure and randomness.

I’m currently doing ring dips and deadlifts for my lifting. I have been following a volume-based approach which is working nicely. I set a timer of twenty minutes and cycle back and forth between the two exercises, staying away from failure, and taking as much rest as I need – you can get a lot done in not much time if you put your mind to it.

Those sessions look like this:

  •  A1: Warm up
  • B1: Turkish get up plus overhead walk – 2 x 1L/1R
  • C1: Deadlift/Ring dip – 20mins = 20-50 reps of each
  • D2: Farmers walk –varied weights & distance
  • E1: Rope climb – as many as possible in 5 minutes

The move days are some combination of bridging, crawls and hand balancing.

The run/swim days are pretty self-explanatory!

Current training – May 2013

Now we’re getting semi-regular sunshine I’m doing as much of my training outside as possible. Being able to exercise with the sun on your face is a wonderful thing.

I’m doing two types of main session, still loosely on the same framework as last month. The first is a basic strength workout where I do some kettlebell lifts in my garden and then loaded carries up and down the street.

The second is some basic bodyweight exercises in a local park. I’m lucky enough to have a couple of outdoor gyms nearby. Inexplicably most of the equipment is for cardio (think rowers, steppers etc), which has always seemed odd as it makes more sense to me to do cardio by moving around the park. Fortunately there are also dipping stations and some play equipment that is good for pull ups.On the other days I’m enjoying some easy Maffetone style runs, always on Thursdays and sometimes on Tuesdays too – depending how energetic I’m feeling. I’m also running to and from the park for those sessions and including sprinting. Quite a bit of running at the moment.

Saturday – rest

Sunday – home

  • Warm up – Becoming Bulletproof, 16kg Goblet squat & curl, 16kg Windmill
  • A1: TGU – 24kg x 1/1
  • A2: Goblet squat – 24kg x 6-10, 28kg x 5-8
  • B1: KB clean & press – 20kg x 10-20 reps, sets vary
  • B2: Chin up – BW/+5kg/+10kg x 10-20 reps, sets vary
  • C1: KB swing – 24kg x 10, 10, 10
  • D1: Farmers walk – 24-28kg each hand
Monday – park workout
  • Warm up – Becoming Bulletproof, run to the park
  • 3-4 rounds of 5-10 reps:
    • Push ups
    • Pull ups
    • Dips
    • Rows
  • Then:
    • Sprinting/cartwheels/tree climbs (play stuff)
Tuesday – run 4-5km (maybe)
Wednesday – home
  • Warm up – Becoming Bulletproof, 16kg Goblet squat & curl, 16kg Windmill
  • A1: TGU – 24kg x 1/1
  • A2: Goblet squat – 24kg x 6-10, 28kg x 5-8
  • B1: KB clean & press – 20kg x 10-20 reps, sets vary
  • B2: Chin up – BW/+5kg/+10kg x 10-20 reps, sets vary
  • C1: KB swing – 28kg x 8, 8, 8
  • D1: Bear hug/shoulder carry

Thursday – run 6-8km

Friday – park workout

  • Warm up – Becoming Bulletproof, run to the park
  • 3-4 rounds of 5-10 reps:
    • Push ups
    • Pull ups
    • Dips
    • Rows
  • Then:
    • Sprinting/cartwheels/tree climbs (play stuff)

Current training – April 2013

My sleep is getting better but still far from ideal. I think that’s just part of the parenting gig though.

The Isaac Hayes template I posted about a couple of weeks ago is still working well. My current set up looks like this:

Sunday (heavy)

  • A1: 20kg Turkish get up
  • B1: 20kg one arm jerk 6-8 mins @ 6rpm
  • C1: One arm push up –  hands elevated
  • C2: Partial pistol
  • C3: Tuck back lever
  • D1: 20kg swing 3 mins

Monday (medium)

  • L- seat
  • Bridging
  • Movnat – jumping/climbing/balancing/carrying
  • Prasara yoga

Tuesday (easy) – run (maybe) or light stretching (more likely)

Wednesday (heavy)

  • A1: 20kg Turkish get up
  • B1: 20kg one arm jerk 6-8 mins @ 6rpm
  • C1: One arm push up –  hands elevated
  • C2: Partial pistol
  • C3: Tuck back lever
  • D1: 20kg swing 3 mins

Thursday (medium)

  • L- seat
  • Bridging
  • Movnat – jumping/climbing/balancing/carrying
  • Prasara yoga

Friday (easy) – run

Current training – January 2013

I’m starting pretty gently with the kettlebells. It’s been a while since I have snatched and jerked them on a regular basis and I want to spend a bit of time practicing technique with a light weight.

My judo club is closed until early February so I have more time to train at home and can practice both lifts twice a week.

I have one day where I focus on the Convict Conditioning push up, pull up and squat progressions, one day to focus on jerks, one on snatches, and another to play with a variety of lifts.

I’m using a Escalating Density Training (EDT) progression for both jerks and snatches, using time for jerks and reps for snatches. The reason for using time with jerks is to force extra time in the rack position to get used to it again. It’s fairly simple stuff but I’ll post both progressions at some point.

My play time is mostly handstands at the moment.

Saturday – rest

Sunday – bodyweight exercise

  • A1: Press up (incline) – 3 x >40
  • A2: Pull ups (horizontal pulls) – 3 x >30
  • B1: Handstand practice
  • C1: Squat (jack-knife/supported) – 3 x >40/30

Monday – extended sets of mixed kettlebell lifts

  • Clean
  • Snatch
  • Swing/jerk
  • Push press

Tuesday – rest

Wednesday – jerk EDT

  • A1: Handstand practice
  • B1: 16kg one arm KB jerk – start at 6rpm x 1min x 10sets (1min rest, switch hands every 30sec), progress to 6rpm x 5min x 2sets (1min rest, switch hands every 30sec).
  • C1: Push up – 3 x 5-10
  • C2: Rope climb – 3 x 1
  • C3: 24kg KB swing – 3 x 10-15

Thursday – rest

Friday – snatch EDT

  • A1: Handstand practice
  • B1: Squat (jack-knife) – 1 x 20
  • C1: 16kg KB snatch – start at 5/5 x 10, progress to 5/5/5/5/5/5/5/5/5/5 x 2

 

Lessons from my training journal

I’ve looked through my training journal during the Christmas break. As well as sets/reps etc I also make notes about what’s working, what isn’t, energy levels etc. Here’s what I saw:

  • I change my workouts very (too) frequently
  • My best progress has come from sticking with something longer term
  • I do quite well on basic bodyweight exercises
  • Occasional runs into more intense gymnastic ring work is good for 4-6 weeks, but I start to get very tight after that. (I think that is because of sitting all day for work.)
  • Extended sets of kettlebell ballistics also treat me pretty well. It has been over two years since I have done them regularly but the endurance/conditioning from them was very nice. You end up shifting a massive amount of weight per session.

So, I may as well learn from this for 2013. The lessons are:

  • I need to stop reading fitness forums. A big reason I change stuff so often is because I am tryong to find my own way by reading stuff on the net and there is too much information to process. The forums are the worst of it – too many recommended exercises and contradicting pieces of advice. They are good for looking into a specific topic but way too distracting for regular reading.
  • Do basic bodyweight exercises for strength. I love the Gymnasticbodies stuff but find the routines take too long. I’ve tried trimming them down to fit the time I have but it doesn’t seem to work. I end up with too much stuff squeezed into too little time. I think I need to keep it simple, and will follow Convict Conditioning progressions for push ups, pull ups and squats as my basic strength work.
  • Every now and then raise the intensity with some work on the gymnastic rings.
  • Bring back extended sets of kettlebell ballistics – swing, clean, snatch, jerk, push press. Not necessarily timed and to a strict rpm, but just long.
  • Allow time for play and variety – MovNat, Capoiera Conditioning, handstands, rope climbing, grip stuff.

    Current training – December 2012

    The main changes this month is to drop dips to once a week and introduce one arm push up work on the second day and stop doing KB cleans in favour of pull ups.

    I have been really enjoying working dips but they are stating to make me tight in the wrong places. Push ups work very similar muscles, but at different angles, and seem to be clearing things up. I’ve added pull ups as a lack of upper body pulling exercises is probably another reason my shoulders/upper back are a bit sore.

    I still have my eye on my muscle up progressions but will carry on focusing on dips for a bit longer before switching in the new year.

    Squats are going nicely. I’ve settled into a pattern of one heavy day (for my legs!) and one a bit lighter, but with more KB swings.

    I’ve also dropped handstand work from my main workouts to give some more time to focus on the other exercises but am still playing with them throughout the week.

    Warm up

    • A1: Becoming Bulletproof drills
    • B1: Hip flexor stretch – 20, 20, 20
    • B2: KB swing – 20kg x 10, 24kg x 10, 28kg x 10
    • B3: Rock – 10, 10, 10
    • B4: KB goblet squat – 20kg x 5, 24kg x 5, 28kg x 5

    Monday – rest

    Tuesday – judo

    Wednesday – rest

    Thursday

    • After warm up
    • A1: L-sit – 2 x 20sec
    • A2: Tuck BL – 2 x 20sec
    • B1: Ring dip – 3 x 6-8
    • B2: Close grip chin ups – 3 x 6-10
    • C1: Rope climb – 5 x 1
    • C2: 24kg KB swing – 5 x 10-15

    Friday – easy run

    Saturday – rest

    Sunday

    • After warm up
    • A1: 20/20kg KB front squat – 4 x 3-5
    • B1: L-sit – 1 x 30sec
    • C1: Assisted one arm push up – 4 x 3-5
    • C2: Weighted close grip chin ups – 4 x 3-5
    • D1: 28kg KB swing – 3 x 10