Direkt zum Hauptbereich

Trainer Course, BSPA Linz, Week 1, Day 5

My second last day here in Linz is just coming to an end...

I arrived here monday morning. Nothing worth mentioning happened, except for the fact maybe that I actually got my training schedule to work. Just did a crisp session during lunch break. On tuesday, I felt those deadlifts, hard...

You see, on tuesday, they started by putting us through a battery of tests like standing broad jump, 20m sprints, skipping, etc, etc... all very much leg dominant. Then, for a good finish, we did a [Conconi] test at around 6pm, Needless to say, I was pretty wasted.

Now the point is that I'm somewhat in a hurry to complete my [current training program]. On June 29th I'll go to China and obviously, I'll get a bit weaker over the trip. If I can make it to the gym while I'm there, fine. I won't sacrifice any Kung Fu in favor of general S&C, though... Hence, I need to make sure to get as strong as I can before my departure. Therefore, I decided to do another heavy lifting session on Wednesday. Since the first two days took their toll, I reduced the session in volume and skipped two out of three assistance exercises. Still, the fact that I'm not perfectly regenerated (to say the least) became painfully apparent when, in the AMRAP set, I was only able to complete 4 reps on both the deadlift and weighted pull-up (where 5 reps was considered the day's minimum requirement). To make things worse, immediately after my session (which I scheduled to fall into lunch break), they took us through another test battery. Again, we did 20m sprints, tapping, jumps for height and similar stuff...




Yesterday, it was mostly theory before hitting the track again for a tasty 5000 m run to test our anaerobic capacity. To be honest, I took it relatively easy the first 4.6 km and then finished the whole thing with an all-out 400m sprint. I either move slow or fast... I'm not the guy for moderation.

Today, we did some more running. After a rather fun session on strength-endurance circuits, we hit the track once more and performed a Crescendo test, which is pretty much a Conconi test with speed increases every 400m instead of 200m. Hence, it'll take roughly twice the time and leave you even more wasted...

For me, this is becoming ridiculous. We did 3 exhaustive (i.e., to the point of cardiovascular failure) tests in just four days. All based on running. In addition to that, we did some jumps for both height and distance, along with some tapping, skipping and sprinting. Now I'm all for work capacity, but it'd be nice to mix things up a bit. I'm really no endurance athlete, after all...

Just to give you an overview of what I did over the last five days (including today), here's the schedule so far:
  • Monday:
    • 09:45 - 12:00 Course opening and organisational issues
    • (we finished this at 11:00. Only session so far that ended early. Hence, I trained from 11:30 until 12:30)
    • 13.15 - 14:45 Some general stuff I can't quite remember...
    • 15.00 - 18:00 General training theory (test criteria)
  • Tuesday:
    • 08:00 - 09:30 Massage - theory
    • 09:45 - 12:00 Test battery I
    • 13:15 - 15:15 Massage practice
    • 15:30 - 17:00 Special training theory (Conconi)
    • 17:15 - 19:30 Go out and perform a Conconi test (Test didn't take all that long. We did it in 4 groups, though, warmed up quite a bit, covered the theoretical aspects,...)
  • Wednesday:
    • 08:00 - 09:30 Seminary from 
    • 09:45 - 12:00 Muscle function tests
    • (here I hit the gym from around 12:30 to 13:00...)
    • 13:30 - 15:45 Test battery II
    • 16:00 - 18:15 Evaluation of the Conconi tests
  • Thursday:
    • 08:00 - 10:15 Sports paedagogics and methodology
    • 10:30 - 12:00 Practice with [overspeed trainers], mostly jumps and sprints (both resisted and supported)
    • 13:15 - 14:45 Sports paedagogics and methodology
    • 15:00 - 18:00 5k run (the run took me approximately 25 minutes... the rest was spent on theory, warm-up, coaching the second group, etc.)
  • Friday:
    • 08:00 - 10:15 General training theory (Endurance)
    • 10:30 - 12:00 Practice session on strength-endurance circuits
    • 13:30 - 15:00 Special training theory (Crescendo Test)
    • 15:15 - 17:30 Go out and perform a Crescendo test
    • 17:45 - 19:15 Evaluation of the Crescendo test
I'm not exactly sure about what's up tomorrow, but I was told there'd be some endurance test... Just have to soldier through that final test, I guess.

I'll share some of my impressions in the days to come,
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...

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...

PUT Opole Open 2015, Part I

So over the next couple days I'll post the videos of our fights at the Opole Open 2015. I have to say, the [PUT] people really did a good job on organising the event, and while international participation was a bit lower than usual, the level of competition was awesome. What I like most is the non-dogmatic approach these guys take. Most schools offer both Taekwondo and Kickboxing, some also do other styles such as MMA or even Krav Maga. As long as they adhere to the rules, everyone's welcome to fight. Contrast this with the rivalry and bad blood that dominates the martial arts world here in Austria. For example, I've once witnessed all participants of the [WKF] being barred from entrance to the [OEBFK] national championships due to inter-federation rivalry. Needless to say, the level of competition suffers from stuff like that. Now you could argue that the situation in Poland is different in that there's no competing federations from the same style involved. ...