Light session because I was filming..
Warm-up
Joint rotation
Balance walk
QM 25m
Jog 25m
Lunge 25m x2
2 sets:
Clean and toss, 50lbs, 25m x2
Jump training, 8ft (did not count number.. just till I felt sloppy)
10 pull-ups
Cool-down:
None
Thursday, July 31, 2008
Sunday, July 27, 2008
A First Meet at Sidney Lanier
I went out into Fairfax this morning and got htere about an hour before anyone else. I started with a joint rotation, and a light warm-up consisting of a few vaults, QM up and down ramps and stairs, and balancing on rails. I also did a few jumps here and there and stretched out the bits that were pretty tight. Leon showed up, and we took a walk around the area (a newly built middle school), took a picture of just one of the spots there, and were very impressed with the architecture.
Then, a new guy named Corey showed up. Though I was already pretty warmed, for his safety, we decided to run through another warm-up. We began with a light jog (about 600m), then bounced on our feet, jump-tucking every five or six bounces... Hopped from side to side on each leg, jump-tucking with the one leg every five or six.. did a joint rotation, and a series of push-ups, sit-ups, planks, and squats, then jogged back to start.
Leon and I played around for a bit, then Leon took Corey to instruct him elsewhere. I instructed Leon's girlfriend Brittany on her roll and precision jump, and then we got together and played arond a bit more. Brittany found this pretty cool tac-to-precision that she was struggling with and I played around with that for awhile (not difficult for me), and I did some precisions and also found a few courses through the area that I could run. After that, Leon and Brittany had to leave, so I got some one-on-one time with Corey.
I gave him some vault pointers, and also made him do a very short course just so he could get used to moving continuously. His need to take breaks reminded me of when I had first started, and my exercise-induced asthma killed me all the time. But he didn't give up, and after chatting during the breaks, he would come back in full-force. Occasionally, I'd go off to play around or run some more complex courses.
Overall, a very fun day with some good exercise involved and despite instructing most of the three hours, I will certainly be pretty sore tomorrow.
Then, a new guy named Corey showed up. Though I was already pretty warmed, for his safety, we decided to run through another warm-up. We began with a light jog (about 600m), then bounced on our feet, jump-tucking every five or six bounces... Hopped from side to side on each leg, jump-tucking with the one leg every five or six.. did a joint rotation, and a series of push-ups, sit-ups, planks, and squats, then jogged back to start.
Leon and I played around for a bit, then Leon took Corey to instruct him elsewhere. I instructed Leon's girlfriend Brittany on her roll and precision jump, and then we got together and played arond a bit more. Brittany found this pretty cool tac-to-precision that she was struggling with and I played around with that for awhile (not difficult for me), and I did some precisions and also found a few courses through the area that I could run. After that, Leon and Brittany had to leave, so I got some one-on-one time with Corey.
I gave him some vault pointers, and also made him do a very short course just so he could get used to moving continuously. His need to take breaks reminded me of when I had first started, and my exercise-induced asthma killed me all the time. But he didn't give up, and after chatting during the breaks, he would come back in full-force. Occasionally, I'd go off to play around or run some more complex courses.
Overall, a very fun day with some good exercise involved and despite instructing most of the three hours, I will certainly be pretty sore tomorrow.
Saturday, July 26, 2008
Out of Shape
I managed to get outside in the first time in FOREVER today, after watching some videos of conferences/workouts that I missed because I wasn't able to fly into Toronto for the meetings. The videos actually helped me out a lot because it put some insight hwere I didn't have any and reinforced some things that I've been slacking on (technical ability means shit unless you're able to perform AFTER a high-intensity conditioning session.. the reason is because the real world doesn't care if you're tired or not.. and if your life depends on needing to fight or needing to run or climb.. then you're good as dead unless you can performw hile you're tired/sore/exhausted).
So I did a joint rotation, a light warm-up, and a light conditioning session.. fully realizing how out of shape I am from the vacation.. and then some VERY sloppy technical runs. I called it early today because I need to meet someone early tomorrow for training.
So I did a joint rotation, a light warm-up, and a light conditioning session.. fully realizing how out of shape I am from the vacation.. and then some VERY sloppy technical runs. I called it early today because I need to meet someone early tomorrow for training.
Thursday, July 24, 2008
The Return from Holiday
It's been a long... long... time. I was out and about in the Caribbean at Paradise Island, and I can't say I got a whole lot done in the term of physical exercise... but I did my best. Many days were spent in the casino, but I got out and swam a whole lot, too. Beach QM and running composed a lot of my actual training, or what can be considered training, over the 10 day holiday and that was really nice because sand offers a completely different dynamic than anything else.
Atlantis also had a climbing wall, so I spent two of my days climbing. It was rather terrible that I couldn't finish a 5.7, despite trying just about twenty times. I never managed to try it fresh, though, so I think I could do it if I tried my hand at full rest. Suppose we'll never know about that specific wall, but I did realize I need to get my grip strength back up. Or rather, my grip endurance, because that is really what did me in.
The break gave me some time to think about where I am, where I would like to be, and how I should get there. And honestly, I think it changed me quite a bit. I can't say that anything will ever be too permanent, but I think it has changed my resolve. I think that I'm a bit more driven than ever before... We'll see how long that lasts, because I know myself, and I know this comes and goes in phases... But phases is better than dropping it off entirely. It's too important to just stop and forget about.
But honestly, the conditioning and climbing was great... but I need to move, run, and jump. Will have to make time this weekend for that.
Atlantis also had a climbing wall, so I spent two of my days climbing. It was rather terrible that I couldn't finish a 5.7, despite trying just about twenty times. I never managed to try it fresh, though, so I think I could do it if I tried my hand at full rest. Suppose we'll never know about that specific wall, but I did realize I need to get my grip strength back up. Or rather, my grip endurance, because that is really what did me in.
The break gave me some time to think about where I am, where I would like to be, and how I should get there. And honestly, I think it changed me quite a bit. I can't say that anything will ever be too permanent, but I think it has changed my resolve. I think that I'm a bit more driven than ever before... We'll see how long that lasts, because I know myself, and I know this comes and goes in phases... But phases is better than dropping it off entirely. It's too important to just stop and forget about.
But honestly, the conditioning and climbing was great... but I need to move, run, and jump. Will have to make time this weekend for that.
Monday, July 7, 2008
Circuit Training!
Warm-up:
Joint rotation
100m QM
Balance circuit
Work-out
2 runs of:
Circuit 1:
Balance circuit
Circuit 2:
50m Clean and throw, 50lbs.
50m sprint return
Circuit 3:
5 pull-ups
10 precision jumps onto a railing (6ft distance)
Circuit 4:
Balance circuit
Circuit 5:
50m QM to 50lb. weight
50m Clean and throw, 50lb. return
Cool-down:
10:00 vault drills
Stretch
---
Dead tired after this one. Need shower.
Joint rotation
100m QM
Balance circuit
Work-out
2 runs of:
Circuit 1:
Balance circuit
Circuit 2:
50m Clean and throw, 50lbs.
50m sprint return
Circuit 3:
5 pull-ups
10 precision jumps onto a railing (6ft distance)
Circuit 4:
Balance circuit
Circuit 5:
50m QM to 50lb. weight
50m Clean and throw, 50lb. return
Cool-down:
10:00 vault drills
Stretch
---
Dead tired after this one. Need shower.
Wednesday, July 2, 2008
Recap of Recent Conditioning
Here's a brief recap of the past few days for me, sicne I haven't bothered to post.
6/25/08
Warm-up:
Joint rotation
500m light jog
20:00 HIIT, 30 sec jog, 30 sec sprint
Rest, 2 minutes
3 sets of:
20 pseudoplanche push-ups
20 wide-stance push-ups
10m handstand walk
10 9ft. broad jumps
10 dumb-bell snatches (60lbs)
Cool-down:
10:00 rail balance
Stretch
Easy on the lifting at the end, but believe me, those snatches were hard after killing my arms like that, plus trying to stabilize DBs rather than a bar. The balance was rather difficult with my body so tired.
------
6/27/08
2 sets of:
10 clapping pull-ups
10 bar dips
5 muscle-ups (terrible form, but only way to get it going)
10 second L-sit hold x2
Not much tonight.. So no warming or cooling.. just trying to get something in.
------
6/29/08
Warm-up:
QM down stairs
QM upstairs (backwards)
Backwards crab downstairs
Backwards crab upstairs
QM upstairs
QM downstairs (backwards)
10 kneeling ab-wheel rollouts
10 broad jumps (9ft)
Work-out:
Power snatched logs overhead, carried 50m through the woods (barefoot), and dropped.
Clean-lifted large stones, carried 50m barefoot, and dropped.
(Returned the path)
Set up the stones and logs 10 feet from each other, leapt from one to the other, attempting to balance on the logs without rolling them too much.
Clean-lifted stones and threw them.
Repeated this three times.
Cool-down:
Barefoot running home.
---
No real thoghts on this one, although I couldn't throw the stones very far. Unfortunately, no estimates as far as weight goes since things feel heavier/lighter depending on their shape and grip and size.
-----
6/30/08
Warm-up:
Joint rotation
2:00 jumping jacks
2:00 jog in place, high knees
Work-out:
20lbs elbow rotation
20lbs wrist rotation
30lbs duck walk, 50m
20lbs shoulder rotation
30lbs gradual rotations of ankles
30lbs duck walk, 50m return
Cool-down:
Joint rotation
Stretch
---
Basically, yesterday was a joint conditioning day. I do this every now and then because of the high-impact nature of my work and training.. I have tendonitis in my left elbow, so that can cause problems sometimes, and I'm a bit paranoid about my knees.. Known far too many people who've gotten patellar tendo nitis or torn ACLs because they haven't conditioned enough.
------
7/1/08 (went to bed early again last night)
Warm-up:
Joint rotation
20 box jumps (3.5 feet up)
6 story stair climb
Workout:
3 sets of:
15 clapping push-ups
10 broad jumps (9.5 feet)
30 sec handstand hold
30 sec tuck planche hold
10m lunges
50 calf raises (60lbs)
Cool-down:
6 story stair descent, fast
Stretch
------
7/2/08
Warm-up:
Joint rotation
100m light jog
Work-out:
Tabata intervals
1) Push-ups
2) Kneeling ab-wheel roll-outs
3) Squats
4) Pseudoplanche push-ups
5) Ham-glute raises
6) Pull-ups
7) Lunges
8) Atomic sit-ups
Cool-down:
Too tired. Just went to stretching.
---
Tabata Interval Training is... death on wheels. Without the wheels.
6/25/08
Warm-up:
Joint rotation
500m light jog
20:00 HIIT, 30 sec jog, 30 sec sprint
Rest, 2 minutes
3 sets of:
20 pseudoplanche push-ups
20 wide-stance push-ups
10m handstand walk
10 9ft. broad jumps
10 dumb-bell snatches (60lbs)
Cool-down:
10:00 rail balance
Stretch
Easy on the lifting at the end, but believe me, those snatches were hard after killing my arms like that, plus trying to stabilize DBs rather than a bar. The balance was rather difficult with my body so tired.
------
6/27/08
2 sets of:
10 clapping pull-ups
10 bar dips
5 muscle-ups (terrible form, but only way to get it going)
10 second L-sit hold x2
Not much tonight.. So no warming or cooling.. just trying to get something in.
------
6/29/08
Warm-up:
QM down stairs
QM upstairs (backwards)
Backwards crab downstairs
Backwards crab upstairs
QM upstairs
QM downstairs (backwards)
10 kneeling ab-wheel rollouts
10 broad jumps (9ft)
Work-out:
Power snatched logs overhead, carried 50m through the woods (barefoot), and dropped.
Clean-lifted large stones, carried 50m barefoot, and dropped.
(Returned the path)
Set up the stones and logs 10 feet from each other, leapt from one to the other, attempting to balance on the logs without rolling them too much.
Clean-lifted stones and threw them.
Repeated this three times.
Cool-down:
Barefoot running home.
---
No real thoghts on this one, although I couldn't throw the stones very far. Unfortunately, no estimates as far as weight goes since things feel heavier/lighter depending on their shape and grip and size.
-----
6/30/08
Warm-up:
Joint rotation
2:00 jumping jacks
2:00 jog in place, high knees
Work-out:
20lbs elbow rotation
20lbs wrist rotation
30lbs duck walk, 50m
20lbs shoulder rotation
30lbs gradual rotations of ankles
30lbs duck walk, 50m return
Cool-down:
Joint rotation
Stretch
---
Basically, yesterday was a joint conditioning day. I do this every now and then because of the high-impact nature of my work and training.. I have tendonitis in my left elbow, so that can cause problems sometimes, and I'm a bit paranoid about my knees.. Known far too many people who've gotten patellar tendo nitis or torn ACLs because they haven't conditioned enough.
------
7/1/08 (went to bed early again last night)
Warm-up:
Joint rotation
20 box jumps (3.5 feet up)
6 story stair climb
Workout:
3 sets of:
15 clapping push-ups
10 broad jumps (9.5 feet)
30 sec handstand hold
30 sec tuck planche hold
10m lunges
50 calf raises (60lbs)
Cool-down:
6 story stair descent, fast
Stretch
------
7/2/08
Warm-up:
Joint rotation
100m light jog
Work-out:
Tabata intervals
1) Push-ups
2) Kneeling ab-wheel roll-outs
3) Squats
4) Pseudoplanche push-ups
5) Ham-glute raises
6) Pull-ups
7) Lunges
8) Atomic sit-ups
Cool-down:
Too tired. Just went to stretching.
---
Tabata Interval Training is... death on wheels. Without the wheels.
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