Kingstowne Parcourse

Another session with Corey for my video thing. He's been conditioning and training on his own, and fell into a leadership position at JMU, which has led to a lot of progress. His cardio and level of conditioning are much better, now, and the light warm-up I put him through was no problem. Always nice to see progress. The work-out i put Corey through today was two successive tabata sessions (though, to be honest, I messed the timing up on the second one severely). One was squats, and the second was pull-ups. He got through the squats without much of an issue. On pull-ups, he seemed to give his all in the first cycle and pretty much crapped out on every other one. No worries there.

Given the intensity of the conditioning, we really just played around on the Kingstowne Parcourse afterwards. Drilled balance and QM balances, some very silly catgrabs, underbars, some pull-up/muscle-up things and then an arm-climb up an inclined bar.. We did it up and down backwards, then forward. At the end of the forward, I realised that one of my calluses on my right hand had torn off, leaving behind pink and tender skin. Had to call it quits afterwards, but it was pretty good overall.

Two Entries

9/17/08

Warm-up:
Joint rotation
400m jog

Work-out:
Abwheel tabata
Squat tabata

Cool-down:
1:00 front plank
1:00 right side plank
1:00 left side plank
Stretch

9/18/08

Had some people cancel on the Themed Training Meet last minute, but that's all right. It was supposed to be a beginner's overview, but since Matt and I were the only ones there, I just helped him along a little. We warmed up and began some basic drills. Not the best thing to do, even under my own philosophy, but we were just out to have fun since it was jsut us.

Later on in the evening, we began to do more conditioning-intensive drills and exercises, with catleaps, climb-ups, and pop-vaults dominating the session, as well as COM drills. I gave Matt some tips on landing into a run. He's got an excellent straight land, but can't move quickly enough out of it.

And then.. the dreaded wall from last week. This time, several attempts led to full finger-curls over the ledge, but I never expected any of them, and my hands are softer than before.. which led to concrete tears. I WILL get this wall. I have the height.. it's just barely out of my reach. And we shall have champagne when I get it.

Themed Training - Speed/Agility

One of the first Themed Training Sessions in Northern Virginia commenced today. Went over really well, except that I not only had to cut the distances for my warm-up, but also cut the time by two thirds. The state of American traceurs' conditioning level has really saddened me. I don't consider myself a great athlete. Too many things get in the wya, even if I've been training harder than ever. But this was surprising to me when even a casual traceur gets wiped after 25m of QM. Very eye-opening.

Wolf brought a friend of his, Victor, who was absolutely dying with the work I put him through, so I took it easy on him. The theme for this week's training was speed and agility, so I ran them through some drills that focused on changes in direction and rapid succession of movements. I also showed them a few continuity-of-movement drills before letting it up for playing around and exploring individual technical ability.

At the end of the night, we found this massive wall. Tons of fun. I can't get it yet, but I'm very close. I'll get it within a month. I swear.

The Reality of Water

Warm-up:
Joint rotation
2x 100m front crawl, slow pace

Work-out:
10:00 swim HIIT session

Cool-down:
Puking my guts out
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Yeah, so I had no clue I was such a bad swimmer. HOly crap. That was death itself.

Power Snatch/Pull-up Tabatas

warm-up:
Joint rotation
4 mile jog
Spot stretch (feeling tight in the glutes still)

Work-out:
60lb. dumbbell power snatch tabata session
Pull-up tabata session

Cool-down:
400m jog
Stretch

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Well, as you can imagine, this totally floored me. Toward the end of the snatches, I started to use waaaay too much of my back, but I guess that's what you get when you do somethign silly like a power snatch tabata. Mind you, the people in the gym were giving me looks aallllll day cause I think they've never seen a power snatch before.

George Mason University

So basically... no one showed to my session today, as predicted. Makes sense, cause I forgot to send out the email and all. But I did get a good scope of the campus and its possibilities. I need to look for some old things like my notebook full of lessons and an email I sent out a long while ago with a list of different ideas, but I should be good to go. Aside from that, I spent a good two hours doing straight solo training, which is a good contrast to the high intensity training I've been doing lately. Wiped me out completely all the same.

I did a few drills, but as we all know, I'm not a big fan of drilling things repetitively. I think it's useful at the beginning, but not so much later. I have noticed that my rolls, however, are nearly impossible to come out of in a full run. I need to fix this somehow. Aside from that, the most taxing par tof the training was a continuity session (or multiple sessions) across two raillings. That's it, two. But believe me, I made the most of it.

I've also noticed that I've been severely undertraining my posterior chain. In particular, my glutes. And the fast-twitch muscle fibres therein. A series of long jumps following each other consecutively left me with pulled glutes even after a good warm-up session, and I had to walk it out to loosen it up every time. It was rather.. excrutiating. Suppose I'll actually need to hit the gym and work on some heavier power snatches to get that fixed. Overall, I'm pretty happy with today's session, because it has me floored.

Warm-up:
Joint rotation
5:00 jog

Work-out:
15:00 HIIT

No cooldown
Stretch
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Remember how I said to not do it two days in a row? I found out why. Puked my GUTS out afterward.

MetCon Month

Beginning of the month, I've developed some more flab than I want (only at 14% BF, though, whichi s in the higher threshold of athletic.. but I shouldn't be showing a gut.. this is strange).. In any case, in order to improve the functionality of my aerobic pathways and lose some of htis flab to move around better, I'm declaring Sept my Metcon month. That is, every week, three sessions of metcon.. a HIIT, a tabata day (2-4 sessions), or a standard metcon routine. In-between, more relaxed technical training. No heavy lifts or throws.

We'll see how this goes. I'm pretty sure I'm gonna die.

warm-up:
Joint rotation
2:00 jog

Work-out:
15:00 HIIT

No cooldown
Stretch

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Couldn't last longer than that. Good thing I'm doing htis.