Going all in at Saturday gymnastics

Saturday morning is gymnastics time for my eldest and I love taking her.

P is not the biggest five year old you will meet, quite the opposite. She was never destined to be big – I’m 5′ 10″ and my wife is 5′ 1 1/2″ (don’t forget the 1/2!). Sorry P, I know this is a source of frustration for you but there’s little we could do. Actually, you could try sleeping more, but that’s for another day.

The point I am slowly making is that it is very apparent when she lines up at gymnastics that she’s smaller than her peers.

She makes up for this in enthusiasm.

When the teacher says run some of the other children do so in a lacklustre it’s-too-early-on-a-Saturday way. P RUNS. When it’s time to skip she SKIPS. And so it continues all through the class.

It makes me realise what is great about this kid: she does everything at 100%. When she’s happy or excited she’s 100% in. Of course she’s exactly the same way in her less attractive behaviour, which can be spectacularly bad, but that’s the price we pay for her being awesome when she’s awesome.

P, I love ya, don’t change. Keep going all in.

Linking up:

image

Family Friday
Advertisements

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 – March 2013

The most notable change this month is that I’m taking a break from judo. Both my girls’ sleep is particularly bad at the moment, between them they are up at 1-3 times every night and it’s starting to take its toll. By the time I’m supposed to leave for judo training on a Friday night I’m pretty much ready for bed so rather than go anyway, not be 100% on the mat and be extra exhausted the next day (part of the oh so previous weekend!), I’m going to stay away for a few weeks until things settle down. I’ll train at home on Fridays instead, but can manage the time, volume etc much better there.

Other than that it’s all roughly the same. I’m now using the 20kg kettlebell for jerks which actually feels easier than the 16kg as the extra weight helps me keep my arm relaxed and get more drive from my legs.

I’ve also switched snatches for long cycle jerks. The progress I had with my snatch technique last month disappeared so rather than bang my head against a wall I’m switching to a lift I know I can do. I’m not training to compete in kettlebell lifting so the lifts are largely irrelevant. The point is just to lift the weight many times without putting it down.

The gymnastic ring work is still treating me well so I’ll stick at it for a while longer. I’m adjusting the volume and intensity depending on what stage of the jerk progression I’m at.

Sunday

  • A1: 20kg turkish get up – 1R/1L x 2
  • B1: OALCCJ 16kg jerk edt up to 10mins @ 8rpm
  • C1: Tuck back lever – 20, 30 sec
  • 360 Pulls – 1-3 x 2

Monday

  • A1: Squats
  • B1: Handstand practice
  • C1:Straddle L (bent leg, low)
  • C2: Rope climb

Wednesday

  • A1: 20kg turkish get up – 1R/1L x 2
  • B1: OAJ 20kg edt up to 10mins @ 6rpm
  • C1: Muscle up/ring routine
  • D1: 28kg KB swing

Thursday – run

Friday

  • A1: Squats
  • B1: Handstand practice
  • C1:Straddle L (bent leg, low)
  • C2: Pike press HeS

Great photo of some old school training

I visited a local museum recently and they had this great photo of a gymnastics club from the 1920s.

image

I find pictures like this fascinating. If you take a closer at the front of the photo you can see some of the equipment they used other than the gymnastic apparatus. It looks like a few clubs, some boxing kit and fencing gear.

image

It looks like a good place to train.

Current training – February 2013

It’s taken a little while to work out how best to fit the things I learnt from my training diary into a week, without just changing everything constantly.

I’ve ended up trimming some of the stuff out to keep the time they take down. This is especially important on Sunday/Monday where I’m doing back to back days.

I feel like I’m getting into a rhythm with kettlebell lifting. Snatches in particular are feeling pretty good. I think I might have finally figured out how to drop the kettlebell comfortably with my left.

The escalating density training (EDT) is working well for both snatches and jerks. I like the way you still get a decent amount of voume in the early stages without hammering longer timed sets. It gives time to get used to a new weight or rep speed before increasing the length of the set. (That reminds me that I said I’d post these routines up here.)

I’m having a go at some gymnastic rings training so have dropped all of the convict conditioning stuff apart from squats – I think they are where I’m getting most benefit anyway. I’m finding  the early steps are great for improving mobility.

On top of this I’m playing with handstands randomly through the week. I think I could probably kck up into one now but need to get past the fear of doing it (and maybe falling!) on my wood floor.

Saturday – rest

Sunday

  • A1: L-seat
  • B1: 16kg OAJ jerk edt
  • C1: Muscle up/ring routine

Monday

  • A1: Straddle L
  • B1: 16kg Snatch edt
  • C1: CC squat progression
  • D1: Play time – handstands, MovNat

Tueday – rest

Wednesday

  • A1: L-seat
  • B1: 16kg Snatch – 8/8/8/8 or 10/10/10/10 x 2
  • C1: 16kg Jerk – 5/6 min set @ 6rpm
  • D1: 20kg OA jerk – 3/4 min set @ 6rpm
  • E1: 24kg Swing – 20-30 each hand

Thursday – run (maybe)

Friday – judo

 

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.