New Cycle

For the last month my training consisted of daily yoga. I did a challenge where I had to do at least thirty minutes of yoga a day (most days I did between 45-90min). I didn’t report it here, just because of the boring-factor. “Another Sun Salutation/Arm Balance/Triangle Pose done…” Meh.

I love yoga (though for balance I also do a lot of pulling exercises like chin ups and rows, because yoga doesn’t contain many pulls), that being said, yoga (for me) is terrible for things like muscle building (especially in the lower body) and weight management… Stretching, body/breath control, balance work (expressing strength) – that is what yoga excels at!

So, it’s onwards to a new cycle – stepping up the strength and conditioning – using yoga as a part of the cycle – as play therapy, expression, exploration and compensatory movement…

Onwards and Upwards!

Training Logs for 9/5-9/11/12

Once again, catching up:

9/11

1st Session: (Morning; 40 minutes)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Handstand Holds (slow 30 second holds)
FCBD: Basic (slow 10 count holds)
Shadowboxing w/Sprawls 3x

2nd Session: (Afternoon; 40 minutes)

SME/DM Resistance Session

A-1 LCC&P 4xLadder (1-2-3-4-5) L, R w/24kg KB (120)
A-2 Chin Up Ladder 4xLadder (1-2-3-4-5) (60)

B-1 Deadlift 4×5 w/300lbs (20)
B-2 Ab Wheel 4×5 (20)

C-1 One Arm Farmer’s Walk 50m w/50lb DB L, R
C-2 One Arm Farmer’s Walk 50m w/65lb DB L, R

Finisher: (4 rounds for time: 7 minutes)

D-1 KB Snatch 5reps L, R w/16kg KB (40)
D-2 Elevated Harop Curl 5reps (20)
RPE: 7
RT: 9

15-minutes Dry Fire Pistol Work (working on clean pull, and smoothing out indexing – especially to #3 & 4 points)

Compensatory Yoga

9/10

1st Session: (Morning; 60 minutes)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Handstand Holds (slow 30 second holds)
FCBD: Basic (slow 10 count holds)
Shadowboxing w/Sprawls 3x

5k Trail Run (144BPM) (29 minutes)
RPE: 6
RT: 9

Aerobic/Recovery (Zone 1 = 126 – 144bpm)

Achilles Tendon Stretch L, R
Forward Bend
Hero Pose
Twisting Hero Pose L, R
Prone Frog 10x

Later:
15-minutes Dry Fire Pistol Work (working on clean pull, indexing and target acquisition)

COMMENTS: Run was much needed and felt great! No issues to report – except that I am feeling better after being sick over the weekend… I am at 85-90% now… Weight was 195.25 after training…

9/8-9/9

Off… Caught a stomach bug… 🙁

9/7

1st Session: (Morning; 35 minutes)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Descending Shin Roll to Ascending Shin Roll from Flatfoot Squat 3x L, R
Balance Toe Squat

2nd Session: (Afternoon; 60 minutes; 35 minutes of work)

TRX Demo (x2 sessions)

Safety – Stall Position 10x
Pushups 3×8
German Dynamic Press 3×5
Extensions 3×5
Bulgarian Press 3×5
Scorpion Press 3×5 L, R
Bulgarian to German Press 3x
Bulgarian to German to Scorpion Press 3x L, R
Raised Leg Plank Press 3x L, R
Decline Pushup 3×5 (feet on 12′ box)
Ring Row 3×8
Supine Plank Ring Row 3c5
Lawnmower 3x L, R
Lawnmower Extensions 3x L, R
Row Position Muscle Up 3×5
TRX Assisted Pistol 5x L, R
TRX Reverse Fly 5x
TRX Curl 5x
TRX Split Squat 3x L, R

Compensatory Yoga

COMMENTS: My class demos “blew up” today. Not only did I demo for my classes but for two trainers @ Gold’s as well… No Jiu-jitsu either… Feeling wiped out… Back at it on Sunday…

9/6

1st Session: (Morning; 60 minutes)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Handstand Holds (slow 30 second holds)
FCBD: Basic (slow 10 count holds)
Shadowboxing w/Sprawls 3x

Submission Grappling
Working side control submissions from throws/takedowns

2nd Session: (Afternoon; 20 minutes)

3.2k Trail Run (144BPM) (15 minutes)

Aerobic/Recovery (Zone 1 = 126 – 144bpm)

Achilles Tendon Stretch L, R
Forward Bend

3rd Session: (Late Afternoon; 60 minutes)

Taught Power Yoga Class

9/5

1st Session: (Morning; 60 minutes)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)

1-mile trail walk w.Kari

15-minutes Dry Fire Pistol Work (working on clean pull, and smoothing out indexing)

Note; Should have been a run/jits day… But life got in the way…

Catching up on my Training Logs

Training Logs for 8/31-9/4/12

Here’s all the work done in the last few days:

9/4

1st Session: (Morning; 30 minutes; Low Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Sprawls  L, R

2nd Session: (Afternoon; 60 minutes)

SME/RM Resistance Session

A-1 BB Overhead Press 1×10 w/135lbs; 3×5 w/170lbs (25)

B-1 Lat Pulls 1×10 w/140lbs; 3×5 w/160lbs (25)
B-2 Ab Wheel 4×5 (20)

C-1 Deadlift 1×10 w/170lbs; 3×5 w/265lbs (25)
C-2 Toe to Bar 4×6 (24)

Finisher:

D-1 Face Pulls 5×7 w/120lbs (35)
D-2 Triceps Extensions 5×7 w/120lbs (35)
D-3 One-Arm KB Swings 5×10 L, R w16kg KB (100)

Compensatory Yoga

COMMENTS:  Grabbed a training session at Gold’s Gym, in-between clients. Had a good, basic, fast session. Gold’s doesn’t have bars to do any Oly lifting (you can do some light work, but the bars aren’t made for it and don’t turn right – as well as tear your hands up). Back to Oly on Thursday…

9/3

1st Session: (Morning; 60 minutes; No Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Descending Shin Roll to Ascending Shin Roll from Flatfoot Squat 3x L, R
Balance Toe Squat

Side Split Practice

Wide leg Hamstring Stretch
Alternate Hamstring Stretch
Braced on Hands (Warm up position)
Wide Leg Side Stretch, Nose to Leg
(1st) Position x2 (decreasing angle)
Flat (2nd) Position
Roll Over Position 60 count
Roll Over Pushup Position
Roll Over Arched Position
Plow Roll to Seated Forward Bend (5 times)
Sage Seat Hip Circles 5x L, R
Half Lotus Pose L, R
Butterfly Pose
Hip Bridges 3x
Prone Frog 10x
Seated Leg Shake (20)

9/2

Off

9/1

1st Session: (Morning; 40 minutes; No Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Descending Shin Roll to Ascending Shin Roll from Flatfoot Squat 3x L, R
Balance Toe Squat

Training Logs for 8/28-8/30/12

Here’s all the work done in the last few days:

8/30

1st Session: (Morning; 60 minutes; Moderate Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Sprawls  L, R

30-minute trail run
RPE: 5
RT: 9

Achilles Tendon Stretch L, R
Forward Bend

2nd Session (Late Afternoon; 60min)
-Teaching Power Yoga Class

COMMENTS: Today should have been a jiu-jitsu day, but what with taking Kyanne to the airport early in the am, and then coming home and taking a 2hr nap – I didn’t have the space for it… Back at it tomorrow.

8/29

1st Session: (Morning; 60 minutes; Low Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Sprawls  L, R
Muay Thai

2nd Session: (Afternoon; 40min)

DE Resistance Session

Warm up:
Neck Circles
Swimming Shoulder Rolls 10reps F, B
Elbow Circles 10reps 3-way
Wrist Circles 5 @ way
Finger Curls
Back Arch 5reps
Flatfoot Squat 10reps
Jumping Flatfoot Squats 5x

A-1 BB Hang Snatch 1×10 w/65lb; 3×5 w/85lb (25)
A-2 Weighted Vertebrae Sit-ups 5×6 w/25lb plate (30); Side Crunches 5×6 L, R (60) (90)

B-1 BB Hang Power Clean 1×10 w/85lb; 3×5 w/105lb (25)

C-1 Power Jerk 1×5 w/85lbs; 3×5 w/105lbs (20)
C-2 Toe to Bar 3×5 (15)
RPE: 4-5
RT: 8-9

Tactical Get up w/Kicks
Long Arm Reverse Rolls

Compensatory Yoga

COMMENTS: Weights used were approx. my 50% 1rm max… I was working on speed (in the pulls and turn over) and techniques – since it had been almost 10 weeks since I last played with the Olympic lifts… None of this is ooohhh – aaahhh… I  don’t expect to make it into the Olympics – especially at my age… 🙂

8/28

1st Session: (Morning; 40 minutes; No Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Descending Shin Roll to Ascending Shin Roll from Flatfoot Squat 3x L, R
Balance Toe Squat

Training Log: 8/27/12

So, I’ve been asked by a few people to post my training log (though I’m not sure why – as I don’t think what I’m doing is all that). But here it is… I’ll try and keep it updated as often as I can – and as long as there’s interest.

Today is the first session of a new cycle, reintroducing the Olympic lifts (variants) back into my program. I have been working the Oly lifts for the last couple of years. Why? Three reasons: 1. to help develop explosiveness, 2. to help develop hip & knee extension (in explosive fashion), and because I find them fun.

I took most of the summer off from working them, letting my CNS take a “rest,” working on losing some bf, and putting some muscle on (down 10lbs overall, gaining 3lbs of muscle in eight weeks).

Now, I feel its time to get back to working them…

A further note: my training centers around four things: Mobility (joint mobility and yoga), Martial Arts (Muay Thai, Submission Grappling, <MMA>, and handheld weapons), S&C (for all said activities as well as life in general) and Play (movement development, martial arts gymnastics, hand balancing, movement flow, etc).

My training is just for me… Please don’t look at this and think, hey, if he can, I can… I’ve been training for A LONG TIME and while you may not know what it is, there’s a method to my madness…

If you have questions, please ask.

Caveat Emptor.

———————

1st Session: (Morning; 100 minutes; Moderate Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x (slow 20 count)
FCBD: Basic (slow 10 count holds)
Sprawls  L, R

3.2k Trail Run (15 minutes)
RPE: 5
RT: 9

SME/RM Resistance Session

A-1 Overhead Presses 1×10 w/2x16kg KB; 3×3 w/2x32kg KB (19)
A-2 Chin Ups 1×10; 3×5 w/45lb pack (25)
RPE: 4
RT: 9

B-1 High Bar Back Squat 1×10 w/165; 3×3 w/265 (19)
B-2 St. Leg Deadlift 1×10 w/80lb; 3×5 w/120lb (25)
B-3 Ab Wheel 4×5 (20)
RPE: 5
RT: 8-9

Neck Training:
1 Set of Four Way on Ground + Around the Worlds
Kneeling Neck Work

Compensatory Yoga