Direkt zum Hauptbereich

Thoughts on strength & conditioning: pushing the volume

 Ok, so my next fight is coming up in march at the [open polish championships] in Czestochowa. That gives me roughly three months to prepare. My plan is to finish another three 5/3/1 cycles (without deload weeks), then take a break for regeneration and go to Poland at my strongest. I hit the gym on Wednesday and Friday. Sparring is Saturday and Monday. Over the week, I do quite some technique practice. Also, this week, I’ll take up my Judo practice again. That’ll do a lot in terms of lactic acid tolerance.

Now although that’s quite some training volume already, I’m adding in another bodyweight S&C session on Monday.  You see, I’m currently in off-season. After I fight in Poland, there’ll be some kickboxing bouts here in Austria in April and Mai. After that, I don’t have a plan yet, but I’m fairly sure there’ll be some interesting fights to pick in June as well. Hence, I’ll have to decrease my S&C training volume soon enough.

All that being said, I'll briefly outline my bodyweight conditioning routine. You probably noticed that I’ll do it on Mondays, while Monday is also a sparring day. Furthermore, I’ll try to take Judo classes on Monday whenever possible. Busy day. Therefore, I need my routine to be short and not overly taxing. Now when it comes to time efficiency, few trainings forms can beat a good, old fashioned strength circuit, so I’ll stick with that. Exercise-wise, I want the bodyweight session to augment my gym sessions, so a push, a pull and a hip hinge need to be implemented. Basically, this brings me to something quite [naked warrior]-like. What I do is the following circuit:
  1. Chin-Ups (8-12 reps)
  2. One-arm push-ups (5-10reps / side)
  3. Pistol squats (8-12 reps / side)
I repeat the whole thing three times, with no rest in between exercises and no rest in between rounds. Of course, I stop every set a rep short of technical failure. Greasin’ the groove. If you’ve been reading my [last post], you might have noticed that Chris and I decided to drop pistol squats from our “vertical” session and instead to barbell overhead squats in their place. Since pistol squats are a requirement for taking the Shinergy[black belt] challenge, however, I feel it’s not particularly smart to neglect them. A definite date isn’t set up yet, but I’ll be taking my black belt challenge pretty soon now, so it’s worth the time to prepare. You know the saying: “failing to prepare is preparing to fail”… Besides the pistols, pull-ups are a part of the physical test for potential black-belts. Minimum requirement is 15 reps (bodyweight only, so no additional weight). I’ve been stuck at 12 for quite a while now. So, adding a second weekly pull-up session (weighted tactical pull-ups on Fridays, bodyweight chin-ups on Mondays) won’t hurt.

As I’m writing this, I’ve just finished today’s session. Established a base-line from which I’ll work up – just hit the bare minimum on every set (8/8/8 on the chins, 5/5/5 on the push-ups, 8/8/8 on the pistols). For the next couple weeks, I’ll just work on getting my sets to 12 reps. After that, I’ll decide on a smart progression. Now, I’ll be off for my classes and some sparring – maybe I’ll even meet some of you there!

So long,

take care
Labels:

Kommentare

Kommentar veröffentlichen

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
Kommentar veröffentlichen
Mehr anzeigen

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
1 Kommentar
Mehr anzeigen

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
Kommentar veröffentlichen
Mehr anzeigen