Thursday, April 28, 2011

Questions About Training

Do you have questions about your training?   You can post them here and I will post an answer and possibly video.  Questions can be about any training aspect, taekwondo, self-defense, kettlebells, etc...

Thursday, April 21, 2011

Shannon's Slim Down with Steve Maze

This is a great post by Shannon Ott of Chestercountymoms.com Dragon Gym is not only about how we as trainers are pushing ourselves, but the journeys and successes of our students and clients.


Wednesday, April 20, 2011

Training Log 4/15, 4/16, 4/18, 4/19, 4/20

Friday 4/15 - Strength Day -- Also known as Fibonacci Friday
After learning from Dan John, I truly appreciate and enjoy his concept of using Fibonacci sequences to determine number of repetitions. It is a fantastic blend of strength and hypertrophy work and it just feels good.

Double Kettlebell Clean and Press
16Kgs - 2-3-5-8
10 Inverted Rows
20 Kgs - 2-3-5-8
10 inverted Rows
24 Kgs - 2-3-5-8
10 inverted Rows

5 Supersets
5 Pullups / 10 Hindu Pushups

Saturday 4/16
Deadlift - SUMO Style. Normally I dead lift Fridays. Just didn't get to it.

5x5 - 295

Monday 4/18 - Strength
Double Kettlebell Clean and Press. Two times through the following sequence for 16 total sets
16Kgs x3
16Kgs x3
20Kgs x3
20Kgs x3
24Kgs x3
24Kgs x3
28Kgs x3
28Kgs x3

5 supersets inverted rows and elevated legs pushups: 10/10

Tuesday 4/19 - Conditioning

5 Minutes, 5 sets of One Arm Swing 10L/10R w/24 Kg Kettlebell

5 Minutes, 5 set of 10 Double one arm swings w/ 2 24 Kg Kettlebells

Complex Training - 5 Each : OA Swing, High Pull, Clean, Snatch, Windmill
All the way through on Right, then Left, then right, then left putting the bell down between hand switches. w/24 kg Kettlebell

Bottoms Up TGU - 20Kg on right, 16 Kg on left

Wednesday 4/20 - Strength
Double Kettlebell clean and press
12 sets of 5 w/ 20 Kg Kettlebell
Superset with 12 sets of 10 inverted rows

5x5 Bench Press - 135 Lbs

5x5 Pull Ups - BW only

5x5 Hanging Leg Raises

Wednesday, April 13, 2011

Training Log

Tuesday 4/12 - Martial Arts / Conditioning Day

KB Snatches - 70 reps - 7 per side - 5 sets - 5 minutes

Mirror kicking - 10 each per side - 160 Kicks
Front, Round, Side, Inside Crescent, Outside crescent, Front Hook, Back Hook, Back Thrust

Heavy Bag Work
Round 1 - Jab, Cross
Round 2 - Front Kicks
Round 3 - Jab, Cross, Jab
Round 4 - Round house kicks
Round 5 - Jab, Cross, Hook
Round 6 - Skipping Round Kicks
Round 7 - Jab, Cross, Uppercut
Round 8 - Back Kicks
Round 9 - Jab, Cross, Round Kick
Round 10 - Round, 360 Round

Poomsae
Hansoo, Chunkwon, Gitae

Wednesday 4/13 - Strength

Double Kettlebell Clean and Jerk
2 Times through:
16Kg x 10, 20 Kg x 8, 24 kg x 5, 28 Kg x3

Walking See-Saw Press alternated with inverted rows
16 Kg x 10(per side), 10 rows
20 Kg x 8, 10
24 Kg x 5
28 Kg x 3

Heavy Bag Carries alternated with Hand Stand Planks (against the wall) - 3 times


Monday, April 11, 2011

Training Log

Haven't posted training logs in a while:

Double Kettlebell Clean & Press stagger w/ inverted rows from straps
16kg x 5, 20kg x 5, 24kg x 5
10 rows
16kg x 5, 20kg x 5, 24kg x 5
10 rows
20kg x 5, 24kg x 5, 28kg x 5
10 rows
24kg x 5, 24kg x 5, 24kg x 5

Double Kettlebell Front Squat
24kg 'bells. 5x5

Pullups alternated with pushups
5x 5 pull ups/10 pushup

Carries alternated with Hanging Leg raises
24kg left hand farmer walk
5 HLRs
24kg right hand farmer walk
5 HLRs
24kg left hand over head walk
5 HLRs
24kg right hand over head walk
5 HLRs

This above routine took about 45 minutes to complete. It was a lot of work, but no more than usual, just a bit more variety.