Current training – August 2013

There’s very little point me posting a weekly training plan this month as it would be a lie. I am still doing something most days but my schedule is much more fluid.

Generally my week has the following sessions, but the days I do each thing are changing week to week.

  • Strength x 2
  • Running/swimming x 1-2
  • Movement/mobility stuff x 2

The strength sessions are rotating between periods of high volume kettlebell pressing and low volume deadlifts and higher volume deadlifts with dips/muscle ups. As an example, this is what the last week looked like:

  • Saurday – rest
  • Sunday – weights at home
    • A1: Deadlift – 2 x 5
    • B1: KB clean and press – 4 x 1,2,3
    • B2: Chin up – 4 x 1,2,3
    • C1: Farmers walk
  • Monday – run
  • Tuesday – crawls/stretch
  • Wednesday – weights at home
    • A1: KB clean and press – 3 x 1,2,3
    • A2: Chin up – 3 x 1,2,3
    • B1: Deadlift – 3 x 3
  • Thursday – rest
  • Friday – random stuff
    • A1: Deadlift – 3 x 3
    • B1: Farmers walk
    • B2: Sandbag carry – bear hug, shoulder
    • C1: Crawls
    • C2: Rope climb

Current training – June 2013

If it ain’t broke, don’t fix it – well not too much at least.

Not a lot has changed this month – maybe the whole consistancy idea is finally sinking in!

I’m not being too rigid with the routine. I will do all of the things listed below at some point during the week but might move things around to take advantage of the good weather. I’m exercising outside as much as possible at the moment. The sunshine is a rare and welcome thing in my litttle part of the world so I want to spend as much time outside as possible.

Work is pretty crazy at the moment as well so a walk at lunchtime is out of the question. Most days when I finish I just want to get out in the park and run around for a bit (once my girls are in bed that is!).

Saturday – rest

Sunday – run (longer 6-8km)

Monday – home

  • Warm up – Becoming Bulletproof, 16kg Goblet squat & curl, 16kg Windmill
  • A1:Windmill – 16kg x 5/5, Turkish get up, 20kg x 1/1, 24kg x 1/1
  • A2: Goblet squat – 16kg x 8 (plus 3 curls at bottom of last rep), 20kg x 6-8, 24kg x 6-8
  • B1: KB deadlift, 48-65kg – 3 x 5-8
  • C1: KB clean & press – 20kg x 10-20 reps, sets vary
  • C2: Hang from bar – 10-30sec between c&p sets
  • D1: Farmers walk – 24-28kg each hand
Tuesday – run 3-4km (maybe)

Wednesday – park workout

  • Warm up – Becoming Bulletproof, run to the park
  • Run around the park stopping off for a few:
    • Push ups
    • Pull ups
    • Dips
    • Rows
    • Crawls

Thursday – Movnat/playing in the morning, swim in the afternoon

Friday – park workout

  • Warm up – Becoming Bulletproof, run to the park
  • This session is more playful:

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 – 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 workout timer for kettlebell lifting

I’ve recently swiched from having an iPhone to an Android phone and have found a workout timer that is excellent for kettlebell lifting. I’m not sure if it s available for iPhone.

The app is called Impetus. It’s really simple to use and gives you loads of control over the intervals which is great for setting up timed sets.

Setting up intervals

This is the screen you use to set up your intervals.

Screenshot_2013-02-02-20-06-33

You can build each element of the interval yourself, which I like as you can get the timer to vibrate every time you need to do a rep.

Here I’ve set it for a 10 second interval grouped into a 42 round set (i.e. 6prm for 7 mins), 2 minutes rest and then 10 second intervals in a 18 round set (i.e. 6prm for 3 mins).

Here I was using a higher weight for the second set but, as you control each section, you could set up additional sets at different paces. It’s great as you can set up the whole workout before you start and not have to touch it again.

The interval screen

This is the screen you see when the interval is running.

Screenshot_2013-02-02-20-06-23

This screen is quite basic but doesn’t need to be anymore complicated. It tells you what you need to be doing, how many intervals are left to go and the total time left.

If you lift kettlebells for time I highly recommend this app, it’s ace.

Using EDT for kettlebell training

As mentioned in my previous post, here are some example Escalating Density Training (EDT) templates that can be used for kettlebell lifting.

I picked up the idea for this from the excellent blog – Girevoy Sport After 40 – which is a goldmine of information on this style of training. Those posts can be found here and here.

The idea is very simple – the reps stay roughly similar but the time taken to do them goes down.

By time

I like using time for jerks as it can be used to force extra time in the rack position, something that takes a bit of getting used to, but also make sure you’re not slacking off and are keeping the reps coming.

Each step is used for one workout. The rpm and weight should be kept constant throughout. When you get to the end increase the weight or rep speed and start again.

  1. 10 sets of 1 minute sets
  2. 5 sets of 2 minute
  3. 4 sets of 3 minute
  4. 3 sets of 4 minute
  5. 2 sets of 5 minute
  6. 1 set of 6 minutes
  7. 7 minutes
  8. 8 minutes
  9. 9 minutes
  10. 10 minutes

I’m using this for one arm jerks and have been switching hands every minute in the early stages and then taking longer between switches once I get to the single longer sets.

By number of repetitions

I prefer this for snatches as I can control the pace a bit more, and keep a better check on technique, without feeling pushed into the next rep before I’m ready.

There are a lot of options. One could be to work towards 100 reps with one hand switch:

  1. 5/5 reps x 10 sets
  2. 6/6 x 8
  3. 8/8 x 6
  4. 10/10 x 5
  5. 12/12 x 4
  6. 15/15 x 3
  7. 20/20 x 2
  8. 25/25 x 2
  9. 50/50

Another (which is what I’m doing) is to switch hands more often but have a greater number of total reps:

  1. 5/5/5/5 x 8 (160)
  2. 6/6/6/6 x 6 (144)
  3. 7/7/7/7 x 6 (168)
  4. 8/8/8/8 x 5 (160)
  5. 9/9/9/9 x 4 (144)
  6. 10/10/10/10 x 4 (160)