Tip of the day for self training. Assorted selection of training tips and programs

Tip of the day:
Tips and tricks to get a better work out effect!
I did a pull /dl program today.

I did 1 handed explosive swings, 1 leg DL (asymmetric), core (strength based today), back extensions high rep, Ring pull ups with rotation, Swing etc……….

Tip 1 . Do explosive exercises first. Always more complex before less complex! Asymmetric anti-rotation and explosive swing before slower dl’s
Tip 2. Do dynamic before static strength. Pull ups then static hold in swings!

All this gets into the arena of pre /post-exhaust programs. It also gets into dynamic back and bicep training then static training of the same!

Finally think of strength and condition training as a way to avoid injuries from combative training. Think of the exercises you do as creating balance to avoid looking like a hunched over boxer.

Stay Proactive in Training and Life!


Tip of the day:
This wk-end I did a split kb program divided between two days. The push squat program was a high rep program with hanging core training.
The pull program was as follows:
– asymmetric 1 leg dl’s. Note that the larger wght should be on the Lat/outside side of your leg
– 1 kb cleans to rack pos.
– 1/3 get ups. … you stay down on the floor
– back ext.
– Ring pull ups. Dead hang in pull-up pos., pull up to a tight narrow chin up pos.
I warmed up with some lighter wghts. and trained with 28 and 24kg bells. Note the asymmetric.
Weakest link always decides. An example is when doing the t-get-ups. Your ability to hold the shoulder stable and the ability to hold both feet down are alpha and omega. When one thing starts to not work you stop.
I did ca 5 sets.
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Tip of the day!
4 day program for conditioning and quick sessions every day.
Day 1:
– squat press, explosive and high rep ( 20 reps)
– hanging core training. Knee to bar!
Day 2:
– High rep 1 hand swings (20 each side)
– Hanging core training to 90%
– chin ups to dead hand pos.
– calf training
Day 3:
– Bulgarian squats
– tricep extension
– core training. Hanging core with rotation. Kne to opp. knee
Day 4:
-1 hand swing 20 each side
-renegade row ( this is for core! focus on core/ shoulder stability and not twisting the body)
-1 leg dl version
-lateral standing crunches (kb in 1 hand!!!!)
– ring pull ups (extension pull up pos- flex chin up position)
Take at least 2 days break from training after this program
Start doing more conditioning rather than strength men. There will be more strike pad training now we are outside !!!!!
Stay proactive in life and training!
CW
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Tip of the day!
A pulling program for today. As we have said many times everything we do in combative training is almost always asymmetric in the effects on the body. OL lifters can do symmetric movements in their sport. Surviving on the street is completely asymmetric in many aspects; one of which is the physical demands on the body. Ergo programs like this one.
Warm up with light 1 hand kb swings, cleans, squats, calf raises and more. No wgt get-up-situps, and scapular pulls in the pull up pos.
Program:
– 1 handed kb swings 15 plus on each side
– BOR with body roration 15 plus on each side
– 1 leg DL with Kb in outside hand in relation to body. 10 plus each side
– 15 plus sit-up-get up with kb
– 15 plus 1 leg calf raise on each side
– 10 plus close grip pull ups with hands touching each other
The higher reps are for a combination of conditioning and strength. It could always be adjusted in both direction (more or less)
I used 24 and 28 kg bells. for some drills like the dl’s …The 28 on the outside. The Dl’s can be done with the back leg /foot kicked back or as a real 100% 1 leg dl. AKA the back leg comes up behind you as the goes down towards the floor.
Tip of the day!
I am home and sitting on my butt… kinda sick. This is the subject of the day.
I will not train today. There are training systems developed in which heart rate variability is followed. In short when your heart rate stays up for longer periods of time, you should do a light training session , mobility or even skip training that day. When your body is ready again you can really poor on the gas or step it up from the level you are at.
An example of the levels could be no training, mobility training, light conditioning, light strength training, heavy strength training/ explosive training/ etc.
Stay proactive

CW

Tip of the day!

Tip of the day!
I am home and sitting on my butt… kinda sick. This is the subject of the day.
I will not train today. There are training systems developed in which heart rate variability is followed. In short when your heart rate stays up for longer periods of time, you should do a light training session , mobility or even skip training that day. When your body is ready again you can really poor on the gas or step it up from the level you are at.
An example of the levels could be no training, mobility training, light conditioning, light strength training, heavy strength training/ explosive training/ etc.
Stay proactive
CW
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Tip of the day!
Rest based training.
Interval training is a type of rest based training, but not the other way around. Interval training could be 20sec work/10 sec rest/ 20 sec work / etc for 4 minutes.
When doing rest based training, you have to listen to your body. Listen to you heart beat, nervous system, and so on.
The “work” phase can be many things. front squats, hitting sit-ups, shadow boxing with dumb bells, jump squats, sprinting, speed training with 2 sticks and on and on. You can also combine them.
When you do rest based training you need to have a type of connection with your body that allows you to feel when your balance, coordination, heart beat, etc are ready. What feels right today may not be the same as next week or two days from now. Instead of letting the clock say when you go again you listen to your body.
If you are honest with yourself you will get more out of rest “based training.” By focusing on good reps not the time you will train your nervous system to do something correctly every time. This could be compared to a person who runs for the above mentioned 20 sec. even though their knee/foot is collapsing inward.This is typical today because of the modern life style (Sitting all day long, lack of collagen etc). rest based training would say that the person springs as long as the leg structure holds and the rest works like it should.
In the speed training we do for escrima we use hitting sit-ups and other drills. If you start doing the hitting sit-ups incorrectly then you are wasting your time in that you are training the nervous system to do the reps badly.
By using a rest based training method you will be able to adjust your training for the day to your physical /mental stress level.
Enjoy folks and Stay Proactive in Life and Training
CW
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Tip of the day!
As you have noticed, my wkend program is divided into 2 parts pushing/lunges, squats etc and the rest on the next day. During the wk I will do a full body with lighterr weights and all general functions…squat etc. Here is an easy way to change your squats up.
1. straight 10 rm
2. asymmetric 10 rm
3. explosive symmetric ( I like squat press. 2 for 1)
4. conditioning style 20 rm This could be 10left and 10right asymmetric as well
5 Easy 10 rep set followed by a lunge directly afterwards. I like to do side lunges with this one.
6 progressively heavier and less reps with each set. I like this one as well.
1 Change your hanging core exercises up every time you do a new set. rotations ( I do some wind shield wipers lately) knee to elbow, knee to bar, knee to opposite elbow. look up different exercises these are but some
2 I did ring knee lift today. Arms straight down at your side w/ hands in gym rings. Anterior should lock down. This will hit higher up on your stomach muscles as well as the rest.
Have a great day folks.
Be aware men that we will be transitioning to a new training theme in the near future. Flow will still be part of it, just not the main focus.
Have a great wkend!
Stay proactive
CW
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Tip of the day!
The old fart had a headache yesterday. This resulted in a full body program today. This is a conditioning program that I did today.
1. 1 hand complex: swing/ squat/press. right hand 10-15/left 10-15 reps
2. back ext. 20 plus reps
3. Calf ext. 20 plus reps
4. A new pull up version with each new set. 10 plus reps
5. Hanging core training. New version every set. 10 plus reps.
Take a short break between exercises if your nervous system needs it, or if you heart rate is too high for you.
I did 5 rounds. The weight will be lower when it is a conditioning program. You will be tired from the exercise before. a 10 second break will help you charge up for the next exercise.
Warm up with a light weight. I used 8 kg. / 16 lbs.
Training weight 28 kg kb. / ca 56 lbs
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Tip of the day for conditioning and strength training. This is based on a push day and a pull pay day program.
When you are doing a push day program have two or maybe three different squat /lunge exercises while only doing 1 arm (push) exercise. This could be an overhead press. You hit the shoulders as well as the triceps.
When you come back around to a push day again, switch it up. Double up on the pushing arm exercises and less leg squat/lunge exercises. This could be dips and open chain press exercises or any other combo’s
The same goes for explosive compared to more hypertrophy type exercise. This is where I like to use the squat press with kb’s. I focus on the explosive aspect of the exercise and it’s a chance to work on continuing the energy from the squat to the overhead press. This gets back to the focus of our training lately in escrima. …Flow!
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Go get done men!

 

Stay Proactive in Life and Training

CW

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