I'm having a crack at Tactical Barbell's new conditioning book. I won't be doing anything fancy, just following the 8 week base building programme which is geared toward building a decent aerobic base and some strength endurance.
After this I will likely follow the 9 week 'black protocol' (mixed with TB1's 'Fighter' strength template) and a little more additional endurance work. The black protocol is geared toward a lot of high intensity anaerobic work and achieving balanced conditioning and strength overall.
It's a great book by the way and dovetails well with TB1's strength principles, and thanks to K. Black's writing style, gets straight to the point. I feel I now have at least a basic understanding of our energy systems and why/how we should train them, whereas before I knew nothing whatsoever.
I am not particularly well-conditioned at the moment so I have decided to forego muay thai and strength training in the meantime while I acclimatise to all the running.
Update on past sessions:
21/09/2015 – Strength Endurance session
3 x 20 circuits of the below (30-120 second rests between exercises):
push-ups
bicycle sit ups
squats
back extensions
bb rows
kb swings
Harder than it looked on paper. Needs fine tuning. Might look at kettlebell template for next time.
22/09/2015 – Endurance session
60 minutes jogging
Pleased with myself for achieving this. The programme only required 30 minutes work but I felt like carrying on. Having a heart rate monitor was game changing(!) as I realised its actually incredibly easy to jog non-stop within the aerobic zone. I could have gone further too although it is not recommended at this stage (and I’m actually a bit sore today). I only got 5ish miles in an hour which gives you an idea of the pace, but Rome wasn’t built in a day. I think in the past I’ve been working myself too hard which is why I’ve hated running up until now.
After this I will likely follow the 9 week 'black protocol' (mixed with TB1's 'Fighter' strength template) and a little more additional endurance work. The black protocol is geared toward a lot of high intensity anaerobic work and achieving balanced conditioning and strength overall.
It's a great book by the way and dovetails well with TB1's strength principles, and thanks to K. Black's writing style, gets straight to the point. I feel I now have at least a basic understanding of our energy systems and why/how we should train them, whereas before I knew nothing whatsoever.
I am not particularly well-conditioned at the moment so I have decided to forego muay thai and strength training in the meantime while I acclimatise to all the running.
Update on past sessions:
21/09/2015 – Strength Endurance session
3 x 20 circuits of the below (30-120 second rests between exercises):
push-ups
bicycle sit ups
squats
back extensions
bb rows
kb swings
Harder than it looked on paper. Needs fine tuning. Might look at kettlebell template for next time.
22/09/2015 – Endurance session
60 minutes jogging
Pleased with myself for achieving this. The programme only required 30 minutes work but I felt like carrying on. Having a heart rate monitor was game changing(!) as I realised its actually incredibly easy to jog non-stop within the aerobic zone. I could have gone further too although it is not recommended at this stage (and I’m actually a bit sore today). I only got 5ish miles in an hour which gives you an idea of the pace, but Rome wasn’t built in a day. I think in the past I’ve been working myself too hard which is why I’ve hated running up until now.
