I switched my strength and rest days this week as I slowly recovered from a week of poor sleep and new exercises.
But I hit todays strength goals with extreme vigour and my morning routine was upgraded with a mini circuit of pull ups, chin ups and push ups.
The Main Strength Circuit (3 times)
Pull Ups: 2
Ankle [...]
Enhanched Interval workout today and its the first time I’ve incorporated running into a specific workout. I managed to find a steep-ish hill for sprinting and the great thing is it went up then down. At the base of each side I’d do 10 push ups then get running again.
I did it for 15mins and [...]
Nice workout today…
Ankle Hops: 12 x 2 sets
Weighted Jumping Squats: 10 x 2
Plyometric Push Ups: 2 x 2 sets
Incline Plyo Push Ups: 10 x 2 sets
Half Plyo Push Ups: 10 x 2 sets
Clean and Press: 10 x 2
Fast Pull Ups: 3 + 2
Chin Ups: 4
Core Workout
Abs Wheel: 10 x 2 sets
Sand Bucket Side Bends: 10 x 3 (failure)
Sit Ups: 10
Sand Bucket Twists: 20
Forearms
Wrist Twists: 10 x 2
Wrist Roller: 3 + 2
Also had a kenjutsu lesson. More one-on-one sparring with bokto. Was a lot of fun, blocking, striking, etc. Did some footwork too which I reckon will come in handy. [...]
Did 12 minutes of an MMA mp3 I put together for myself. I think I’ll plan them better next time as I was being torn through it way to quick.
For example:
Instruction: “20 push ups…..at 15…16…”
Me: “WTF – I’m still on 5!!!”
It included push ups, abs, break falls, shadow sparring, etc. Also did a JJ [...]
Althoguh I’m aching from grading yesterday I decided to go full whack into todays strength training. I started with a circuit on the pull up bar:
Pull Ups: 1 + 1 + 1
Chin Ups: 3
Wide Grip Pull Ups: 1
I can now do pull ups without band assistance which feels great.
I then followed up with some pushing:
Decline [...]
Well its been and gone but it was one hell of a day. I was really, REALLY buzzing for this grading. All of the training I’ve done over the past 50 days has really paid off in spades. Although I still got tired – oh hell I got tired – I never ran completely out [...]
With it being a lay off week and my grading on tomorrow I spent the day doing skills work, reading, studying and active-relaxation with some iaijutsu.
(as well as a few hours of work – thoguh I won’t bore you with that)
The skills work I started off by doing 3 x 3 min rounds of Bas’ [...]
I’m still greasing the groove as usual and sticking to my morning routine. This is in keeping with my golden rule of not having a single day of inactivity.
However, it is a lay off week so I’ve not done plyometrics or my second conditioning drill.
I will do a quick 10 minute high intensity conditioning workout [...]
Did do some core work today:
Sand Bucket Lifts
Sand Bucket Side Bends
Abs Wheel
Unfortunately I’m doing this post a few days after the event so I’ve forgotten the details – sorry!!
I aim to keep up to date from now on.
