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ready to boogie well lets boogie..( conditioning, strength all-round fitnees blog)

Discussion in 'Training Logs' started by hagler7, Apr 15, 2008.

  1. hagler7

    hagler7 White Belt

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    my 1st entree to my log go easy on me you guys:D . i am 46 years old and was a drunken bum for 20 odd years flirting around with boxing ( 5 fights 5 losses but no regretts there only the fact i wish i had knew then what i know now "8 mile slow runs in the morning thinking i was doing right for a 3 x 2min fast paced amateur fight - wrong). but my demons have been the dreaded sauce and 5 years ago my drinking had spiralled out of control something had to give or i would be dead so i quit, i started running at a athletic club got myself back down the boxing club but the big turning point in my life was coming across rosstraining .com as it was then, in 4.5 years i have 2 full marathons under my belt 3. 25 and 3.34 , a few halfs 1 being a respectiful 85 mins countless cross country races, i have taken up JEET KUNE DO/ESCRIMA and at start of year JUDO/GRAPPLING ... thats it guys:D

    monday 14th april

    4x 2 min round shadow boxing (bas ruttens c/d)

    set
    5 x pull ups
    5 x double unders
    10 x kettle snatches ( 5 each side)
    10 x kettle swings
    10 x burpees
    20 x med ball slams
    50 x sledgehammer/tyre slams (25 each side)

    repeated 3 times no rest and also using a heavy 20k kettlebell

    10 x 200 meter efforts breaking into 20 second jumping jacks at the end of each effort just 10 sec rest before the start of the next. **

    4x 100 meter sandbag walks (30 sec rest)

    ** the efforts where all around 52 secs i was a bit pissed off but then i realised what i had done directly before them
     
  2. hagler7

    hagler7 White Belt

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    strength work-out ( sandbag 68lbs ,kettlebell 44lbs)

    3x sandbag clean + press *
    10 x kettlebell snatch ( 5 each arm)
    6 x sandbag shouldering
    5 x dips
    5 x pull ups

    repeated 3x ( 1 min rest between 1st 3 exercises)

    strength finisher 10 kettlebell swings each hand.

    5k time trial using a garmin 22min 50 secs **

    great work out all in all i have retructed my sand-bag with a few items of clothing * the clean and press is the 1st time that i have tried this and boy oh boy i struggled with the actuel press i found it hard positioning my hands. ** just started to put a consistent running pattern together so this time can be brought down.

    5-6 JKD PRIVATE LESSON

    just a full lesson of trapping today with a few rounds of pads thrown in


    7-9 JKD CLASS LESSON ROSSET

    great lesson starting with double sticks then going into groups and doing knife disarment and empty hands, we finished with padwork, all in all a great days training, it was a nice 35 min drive home listening to peaceful a bhudda chants c/d reflecting on a great days training
     
  3. ghostwipe

    ghostwipe Black Belt

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    'Grats on the comeback.
     
  4. hagler7

    hagler7 White Belt

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    3.pm core
    10 x roll outs (from knees)
    25 x knee hugs
    50 x side bends with dumbell (25 e/s)
    25x chinnies
    10xroll outs
    25 x supermans
    2 min plank

    repeated 3x


    8-9 judo/submission
    great lesson tonight trying variose hols then i ended up grappling for 20 mins non-stop (or only pausing for a 20 sec breather then back to it
     
  5. hagler7

    hagler7 White Belt

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    wed 17th
    i marked out 50 meters outside the house where i live set my stopwatch for 15 mins and did as many sprints inside the distance ( i would half walk half jog back to start line) TOTAL 21 .... pretty pleased with this
     
  6. hagler7

    hagler7 White Belt

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    15 min of escrima drills + 12 strikes + double sticks
    magic 50 11.32 cutting rest period down to 30 secs
    2x1min 1 arm planks off med ball straight arm
    2x 20 knee hugs with med ball
    2x 20 russian twist with ball

    i pulled something in the back off my leg during thursdays session so i rested up friday and thought i would have a easy session today
     
  7. hagler7

    hagler7 White Belt

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    2x3 min bas rutten boxing c/d ( 1x 5 chin ups in rest breaks)

    2x3 min all round fighting c/d ( 1x 5 chin ups in rest breaks)

    200 sledgehammer swings ( 100 each side)

    1 mile run 6 min 40 secs ( course far from perfect for getting good time with there being 2 good hills)
     
  8. hagler7

    hagler7 White Belt

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    10x10 burpees ( 10 sec rest 1-7 20 secs 7- 10)

    100 x 1-2-3-4, 1-2-3, straight blast combos. ( after about 5 or so of each i would stop and shake my arms , this was all about speed and not endurance)

    10 x 10 kettlebell swings/ back rows

    10 x 10 sledgehammer swings/ lateral box jumps

    tough tough circuit keeping minimium rest breaks down.
    _________________
     
  9. hagler7

    hagler7 White Belt

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    5 pm

    25 x press ups, 5 x pull ups, 15 x b/w squats with sandbag, 5x chin ups, 20x press ups, 25- v-ups, 5x pull ups, 15x catching airs, 25x sledgehammer swings, 5x pull ups, 20x v-ups, 20x sprawls, 30x med ball slams, 10x sandbag/shoulders, 20 press ups, 400 meter run, 50 x sledgehammer swings ( with weaker side)............ no rest rest short sharp no-nonsense
     
  10. hagler7

    hagler7 White Belt

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    5 min stretching
    40 x pull ups + 100 press ups in 10 mins


    bas rutten thai boxing c/d 2 min
    200 meters
    50 x sledgehammer swings
    30 x med ball slams
    200 meter sandbag walk ( half-way 10 shoulders)

    repeated 2x

    bas rutten thai boxing c/d 3 mins
    200 meters
    50 x sledgehammer swings
    30 x med ball slams
    200 meter sandbag walk ( half-way 10 shoulders)

    repeated 2x

    escrima drills left and right

    head stand 1 min

    hell of work out and now i feel so good after a shower
     
  11. hagler7

    hagler7 White Belt

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    double post sorry
     
  12. hagler7

    hagler7 White Belt

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    just a quick fast work-out before i get off to london for the seni

    400 Meter Run
    Sandbag Clean & Press x 10
    Burpee x 12

    repeated 4x and no fixed rest just a breather here and there, but as beev said its a killer my 1st 400 meters was 1 min 45 secs but my final effort was 2mins and as for each set of burpees they where pitiful for the record , it took me 22 min 25 seconds

    200 meter sandbag walk
     
  13. bad_coupon

    bad_coupon Orange Belt

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    Make no mistake, your log's being read.

    *hides back in the shadow*
     
  14. hagler7

    hagler7 White Belt

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    12 x burpees
    20 x med slams
    50 x sledgehammer slams
    repeated 4x
     
  15. hagler7

    hagler7 White Belt

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    min basic jkd filipino footwork
    30 min escrima left + right handed drills and 12 strikes delieverd 12x
    10 min bag work but mixing it up by kicks to sandbag which i positioned below my hanging bag then straight blasting the bag

    7pm
    bas ruttens all round fighting c/d

    what i did here was mix it up a bit using 30 secs bear crwls instead of kneck exercises and using sledgehammer swings instead of combinations, i found it just as hard mixing it up and at the end when i done thw 1-10 jumping knees to chest i certainley knew about it, i finished with running up and down block of houses 8 x ( 800 meters -ish)
    then some headstand and stretching.

    10-6 am 1st night back in work after 5 weeks off
    so it killed me at dinner time 2.10 am i still managed a little tiny session
    15 knee hugs
    15 sit ups
    30 sit up twist (15 each side0
    15 reverse crunch
    15 side bends
    5 x 1 leg squats

    repeated 2x .. better than nothing i sup
     
  16. hagler7

    hagler7 White Belt

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    back garden training

    10 mins jkd/filipino footwork

    10 min skill /speed/accurecy/ using a t-towel on a washing line so not so much about power more about being relaxed and fast

    15 mins bag/sandbag ( placing my sandbag below my punch bag i went into bygong stance and advanced using shin kick straight blast then hung sandbag up and practised eye jab, jab and straight blasting. then i did cupping the bottom off sandbag ( groin shot) then cup shot to ear drum.

    then a little tiny bit of conditioning to finish

    4x 50 meter sprints (10 x kettle swings ,10 x cleans 1st to efforts) ( 10 x swings 10 back rows last 2)

    2x 100 meter sprints.

    YouTube - shin kick + straight blast

    YouTube - finger jab / straight blasting heavy sandbag
     
  17. hagler7

    hagler7 White Belt

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    5pm

    5-4-3-2-1 mins of skipping ( 1 min rest in between was used to stretch a different one each time)

    5 min stretching

    6x 290 meters ( 30 secs rest)
    1.12
    1.08
    1.13
    1.08
    1.11
    1.16

    3.25 mile jog (helping my wifes running )

    10 min jkd/ kali footwork
    5 min speed/ skill ( using a tea towel on washing line and trying speed, accureccy, withdrawing the punch and eye jab and trying to explode each time from my byjong stance)
    15 min escrima drills

    finisher 1 min headstand
     
  18. hagler7

    hagler7 White Belt

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    3pm
    3x 5 min rounds skipping
    4 min sandbag walk
    4 min bear crawl
    4 min sandbag walk
    4 min bear crawl

    this wa a great little work-out. no-nonsense strength and conditioning where i made sure that i put speed and effort in the skipping ,and when i was bear crawling i pretended to think and be like a bear prowling for food
    ...................... i am i losing it
    _________________
     
  19. hagler7

    hagler7 White Belt

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    5pm

    5-4-3-2-1 mins of skipping ( 1 min rest in between was used to stretch a different one each time)

    5 min stretching

    6x 290 meters ( 30 secs rest)
    1.12
    1.08
    1.13
    1.08
    1.11
    1.16

    3.25 mile jog (helping my wifes running )

    10 min jkd/ kali footwork
    5 min speed/ skill ( using a tea towel on washing line and trying speed, accureccy, withdrawing the punch and eye jab and trying to explode each time from my byjong stance)
    15 min escrima drills

    finisher 1 min headstand
     
  20. hagler7

    hagler7 White Belt

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    first of it was off to kerrys for private lesson , with sun being out we trained outside , today was review session of secrima defondo to see if i have forgotten anything and to my and kerrys surprise i had not . we then done some pad work and i think i am starting to relax a bit more especially when throwing the "straightblast". we finihed lesson with trappimg and sensitivity a cracking lesson and on a great not kerry passed out on his final test and now is a SIFU . excellent stuff

    7-9 rosset jkd lesson
    tonight was sheets night and i was detemined to pass my senstivity and i did with sifu lee testing me , i was really pleased about this test and also getting passed by sifu made it all the better. then me and ben worked our sheets doing 1-7 trapping a great lesson.

    work 2.15-2.45 am lunch break

    10 x v ups
    10 x chinnies
    10 x russian twist
    10 x knee hus
    10 x supermans
    10 x side crunch ( each side)
    repeat again but increase to 15

    20-30-40-50 kneck bridege rolls
    10 min yoga and stretching
    _________________
     

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