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

my 1st entree to my log go easy on me you guys . 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

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

 

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

 

'Grats on the comeback.

 

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

 

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

 

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

 

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)

 

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.
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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

 

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

 

double post sorry

 

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

 

Make no mistake, your log's being read.

*hides back in the shadow*

 

12 x burpees
20 x med slams
50 x sledgehammer slams
repeated 4x

 

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

 

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

 

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

 

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
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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

 

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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