BSPA Instructor Course, Week 2, Day 5 + 6

So yesterday and friday I had my last days in Linz for this part of the course.

Friday I took another exam, guess I did pretty well. After the exam, we hit the gym again with Darius, finishing the spinal erector stuff and progressing toward arm-training. Since most girls in the course aren't that skilled when it comes to lifting heavy stuff, Darius took his time to teach them the basics. In the meanwhile, we (the guys) were free to train as we please.

For me, that was one-armed dumbbell snatches and turkish get-ups with a 40kg bell. Also, I did standing shoulder-presses, following the 4-20-4-20 system. Darius had us try the system with whatever exercise we chose. Now obviously most guys did biceps-curls as that's the most manly exercise ever invented, as you know. Well, as I'm aparently not that manly, I chose to skip isolation training for one of the most unfunctional muscles in terms of sport-specific training and instead focussed on overhead pressing.

Now 4-20-4-20 is hardcore. Basically, the system has you perform 4 repetitions with your 4rm (rm = repetition max, the max weight you can move for 4 reps) to work the fast twitch fibers. Immediately after that with no rest you're doing 20 more repetitions on the same exercise with your 20rm to exhaust the slow-twitch fibers. The idea is to give the fast-twitchers a chance to recuperate. After giving the fast-twichers a break, you're going back to a heav weight and add another 4 repetitions. Go figure - you finish the set with another 20 lighter reps.

No I have to add that I couldn't to the second set of 20 - my shoulders felt as if every muscle was about to tear apart.

For a good finish, we started the day yesterday with circuit training and interval sprints. Nothing beats a massive boost of lactic acid on a saturday morning.

While I learned some great stuff I can actually use in my martial arts classes, this week was mostly theory and weight-training basics. Next week, I'll take my final exams.

Today, by the way, there'll be a master class at my dojo held by Denis Gasparik. Denis is a great trainer of mine and a great luminary when it comes to the art of kicking. Pictures of the class are due to follow.

So long,

take care.

Kommentare

Beliebte Posts aus diesem Blog

Happy new year

I wish you all a happy new year. Photo by camera slayer, found on flickr.org For me, the year won't start particularily good, I guess. On january 7th, the doc will put my foot into plaster again. This time, it's 4 weeks. After that, we shall see further. Now on the one hand, this is significantly screwed up. Gone are my plans of doing a max strength program to begin the year. Also, as a professional trainer, not being mobile at the beginning of the year means a serious handicap to my marketing actions. Novembet through February are, after all, the best months for any sports school, finance-wise. Also, I need to make up for all the losses my second studio has produced over the last year anyways. Instead of recovering financially, I'll now have to pay an instructor to teach my classes. Great. Not to mention all my plans of offering more classes at my Dojo. They're most definately put on a halt at the moment. As you can see, from a business point of view, my situation is s

Kettlebell Training For Aerobic Endurance Gains

Introduction Endurance is a broad term. Different types of endurance (short -, medium - and long term) are fueled by different energy systems. The first one or two maximum muscle contractions are powered by the phosphates in the muscle cell. After that, short bursts of up to 12 seconds draw their energy from the creatine- phosphate reserves. These two modes of energy production are known as anaerobic (lacking oxygen) alactic (without significant production of lactic acid). Longer efforts, up to roughly 3 minutes, primarily make use of the anaerobic lactic system, also called anaerobic glykolysis, i.e., the utilization of sugar in the absence of sufficient oxygen. Finally, even longer work is primarily fueled by the aerobic system. Here, oxygen is available in sufficient amounts such that sugars and fats can be oxidized in the Krebs cycle. It is this system that will be in the scope of this article. The aerobic system is, amongst other things, relevant for recovery after training se

Thoughts on S&C: Assess, don't guess - Athletics @ Shinergy[base] Vienna

Disclaimer: This one's going to be a bit lengthy, so I tried to include as many videos as possible to keep things fresh. Since December, 2014, I'm in charge of the athletics class we run at the Shinergy[base] here in Vienna. In a nutshell, the athletics class is pretty much a functional strength class for small groups. In contrast to other systems out there (which all have their benefits in their own sense), out athletics class follows a simple periodization and is preceded by an individual assessment of each athlete. Our assessment usually doesn't take as long as, say, a full [FMS] , but then again, we screen for the selection of exercises we're actually planning on employing in the current program. This means that, although it might be beneficial for general health or long-term improvement of a functional movement base, there is no pressing need to screen for overhead competency if the plan calls for a horizontal upper body push. We can ḱeep our initial screens

A Warrior's Thougts on the Martial Arts

Dieses Blog durchsuchen