I didn’t falter too much on Christmas week. I managed to get 1 strength workout in and 1 conditioning workout.
Strength
Band Bicep Curls: 10 x 3 sets.
Decline Push Ups: 10 x 3 sets.
Sit Ups: 10
Conditioning
4 x 3 min rounds 16mins of Bas Rutten All Round Fighting audio
Friday’s not gonna keep me down so Sat and Sun I did the following:
Strength Circuit (Sat)
(2 minutes rest between each set)
Pull Ups: 3 x 2 sets
Calf Raises (dumb bell and bucket): 10 x 3 sets
Decline Push Ups: 10 x 3 sets
Chin Ups: 3 (just for the hell of it!)
Core…
Sit Ups: 10 (5 sec hold)
Plank: 1:30
Strength [...]
Forget the day. The one after the last one!
But I’m making Wednesday another conditioning day. So that’s 3 total in the 7 day week.
I’ll put up an updated programme tomorrow but in summary…
Monday: Maximal Strength
Tuesday: Conditioning
Wednesday: Conditioning
Thursday: Plyometric Strength
Friday: Conditioning
Saturday: Maximal Strength
Sunday: Active Rest
My numbers on the heart rate monitor are getting better and I’m [...]
I didn’t wanna stick 2 strength one after the other so I’ve done conditioning this Monday.
Nothing complicated – 30 mins of Bas Ruttens MMA audio. Specifically 8 x 3 min rounds of all round fighting. Shadow sparring with push ups on occassion.
Ended with one of my favourite finishers: 1 + 2 + 3 + 4 [...]
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 [...]
I watched Ross Enamait’s conditioning DVD last week – well part of it. Up to the skipping part, but there’s a good reason for me not going any further: I’ve been skipping wrong all my life!!
My version of skipping involved me making a two-footed jump over the rope followed by a small two-footed hop for [...]
After reading more of Ross’ Full Throttle Conditioning book I now understand the difference between Integrated Circuit Training and Enhanced Interval Training.
It also highlights the importance of RTFM – because the books generally answer my questions about 1hr after I’ve asked them on the Ross Training message board!!
So anyway – onto the workout. I went [...]
