Day 6

30 minutes in goal
30 minutes playing football

i was at a friends house and he has a little goal in his garden so i tried to better my reflexes in goal and because of the heat, it was so tiring played football.

wanted to do a bit more today but had to do some family stuff.

Tomorrow is a full day.

Day 5

2 mins skipping
1 min rest
2 mins bouncy ball catching
1 min rest
x3

focused on footwork in the skipping. I'm getting so fast with skipping that i need to do doubles every skip to improve, which is incredibly hard.

bouncy ball catching was the same as tennis ball catching but it flung off my wall in even more awkward positions.

the rest wasn't really needed but i didn't want to over exert myself as this was supposed to be a relaxed day.

Played some football at a friends house. tried to stay in goal for as long as i could.
30 minutes in goal

Day 4

40 seconds weighted squats

40 seconds rest

40 seconds weighted lunges

40 seconds rest

40 seconds weighted calf raises

40 seconds rest

x3

10 plyo squats

10 plyo lunges

10 box jumps

10 step ups

10 plyo calf jumps

x3

this hurt.

15 concentration curls (each)

25 tricep extensions (1DB for both hands)

x3

7 wrist twists

7 reverse wrist twists

7 both wrist twists

20 wrist curls

x2

20 reverse wrist curls

1 mile cycling - 3/10 12mph+
50 hindu squats
1 mile cycling - 2/10 12mph+ mainly 15mpg+

this really hurt.

3x5 minutes shadow sparring

God i hate leg workouts! but it needs to be done. wrist exercises was kinda wrist rehabilitation for me but was also research into some training i'm going to be starting soon, increasing grip strength. My legs were killing me when i got to the shadow sparring, so it was really shadow boxing as i didn't use my legs much. i did throw in some knees and sprawled a few times.

Tomorrow will be a relaxed day, i may do some accuracy training and work on some footwork but it will mainly be a rest day. The day after i plan on doing some grip work and possibly some shadow sparring. Two very chilled days after these 4 days of gruelling training.

LATER

Day 3

Afternoon:
15 chest presses
20 flys
8 perfect push ups
6 wide grip chin ups
x3

30 seconds medicine ball slams
30 seconds leg raisers
30 seconds dorsal raises
30 seconds bicycle crunches
30 seconds wood chops
30 seconds cross wood chops
30 seconds good mornings
30 seconds kayak twists
1 min plank
1 min side plank (30 secs each way)
x2
second set: instead of side plank: 30 seconds neck bridging and 30 seconds gymnastics bridge

50 in and out elbows
50 bicycle crunches
50 kayak twists
10 hanging leg raisers (5,3,2)

3x2 min grappling
1 min rest inbetween sets

3x3 min bag work
1:30 seconds rest inbetween sets

3 mins tennis ball catching
3 mins tennis ball keepy ups
x2

2 miles cycling - total time: 9 minutes 10 seconds
1st mile on 4/10 difficulty 12-15 mph
2nd mile on 2/10 difficulty 12-15 mph
but last 0.2 miles on 1 going 18mph +

100 standing calf raises

no rest inbetween circuits on the first bit.

the bag work was mainly kick orientated, as i have a scab on my knuckle from using the boxing bag without gloves. I did also work in the jab and elbows though.

i tried to imitate punching when catching the tennis ball. I did an underarm throw but caught it with an overarm grip.

my best on tennis ball juggling was 7. You are allowed to use knees and chest but chest doesn't count towards your record/best. I chested it twice in my 7, actually doing 9 but the aim of this is to improve footwork, accuracy and timing.

BYE BYE

Day 2

Morning:
1 mile run switching from running, side stepping, heel flicks and high knees
2x5 minute light shadow sparring

I was going to run 3 miles but my nose was blocked, stopping me from breathing properly and i started feeling strain in my knee and i'm not getting another injury any time soon. It was supposed to be 3x5 minutes of shadow sparring but i was up early this morning and my parents were in bed so i couldn't be too loud. Also i wasn't really feeling it this morning, it was hard to stay on my toes and i wasn't getting form right at all.

Afternoon:
2x15 DB shoulder press
15 lateral raises
15 front raises
25 DB rows (each)
3x15 concentration curls
20 alternating tricep extensions (1DB per hand)
2x 25, 20 tricep extensions (1DB for both hands)

Tabata:

Pull ups
hindu squats
bicycle crunches
push ups

20 seconds on
10 seconds off
x4

3x3 minutes jump rope

1 minute punching with dumbells
1 minute rest
1 minute kicking with ankle weights
1 minute rest
x3

Cranked out some hard shadow sparring on the last minute of rest

Also walked for an 40 minutes total, but i do that every school day so i won't mention it every day.

I'll sort out the labels sometime this week but i'm zonked now so...

LATER!

Day 1

This is the first day of my new randomny training. (yes, i did just make up a word)

I did:
15 bicep curls
20 DB shoulder presses
x3

10x1 snatch clean squat and double press (not sure if that's the real name, actually pretty sure its not :P)

Then me and my friend went to a health club, swam for half an hour, played badminton for an hour and then messed around on some bars. I tried to do a muscle and failed pretty hard. I haven't done any pull ups or anything for months because of my wrist so i struggle with 5 full pull ups. But i did do 3x5 dips 3x5 pull ups
and played around for ages, climbing a pole with just my hands, etc.

 My wrist isn't actually hurt in a way that stops me training, But i'm sure training isn't helping it. I'm going to take it easy on the arms for the next few days.

Tomorrow i plan on doing a master HSDK workout from real anime training, details of which i'll post tomorrow.

I have just discovered labels!!! seeing as from now i'm going to post my training everyday, i'll label that something and my none daily training something else, so you can easily filter my training i post for myself and the stuff i post for you guys.

Later!

What to do, What to do

So as you guys know i've finished my new training schedule but i'm not entirely happy with it. It incorporates too much of one thing and too little of another. But then i realise i'm never gonna be entirely happy with a training programme but the best thing is to do something, regardless of how perfect it is. So i'm going to make another training programme that is simple, improves strength, stamina, speed and fighting skills. And i'm going to stick to it.

I'm not going to try and plan out what to do everyday or do it randomly. I'm going to try and find a healthy mid-point, Maybe picking a few workouts on Sunday to do the next week. I'm still going to take it incredibly seriously though. It's going to be hardcore but not planned to every detail.

Later.

New training schedule finished and notes

I've finally finished my new schedule so i'll post that up in parts. But i won't be starting it any time soon because my wrist is now broken. I was sure it was perfect when i came back from holiday, so i went to play some footy with the lads and put my hand out to stop a seemingly slow ball. But it was a lot harder then i expected and crunched my left hand back. The shock actually caused me to faint as well and i face planted, wrecking my jaw.

It was a pretty shitty day, truth be told. Oh well, everything gets better eventually.

Have a nice train!

Hurrah!

Back from my holiday, which was extremely fun, and my wrist is pretty much better. The doctor did say it could be up to 12 weeks and it hasn't been 2, so i'm going to rest it for this whole week and it'll be 100 percent, i'm sure. Looking forward to upcoming posts, Stay in touch!

BYE

Holiday!

Hi all,

no posts for a week i'm afraid, i'm going on holiday!

Everyone needs a break every now and again. I've made pretty frequent post's so far, and am struggling to think up post's so i've come up with a new schedule:

Monday: Video of me completing a workout i've mentioned or from real anime training

Tuesday: Nothing

Wednesday: Monday and Tuesdays training

Thursday: New workout - one i've made up or found on the internet

Friday: Random and Wednesday and Thursdays training

Saturday: Nothing

Sunday: Friday, Saturday and Sundays training

Inabit

HIIT - For cardio

High intensity interval training (HIIT) is commonly used to increase cardiovascular fitness (Cardio). HIIT is a very broad term for training in intervals. More specific interval training styles are things like 'Tabata' and the 'little method'. Tabata in particular is extremely popular used by MMA fighters and commonly used in a fitness organisation called 'Crossfit'. I've been testing out different methods of interval training because i really don't like long distance cycling and running. Interval training is excepted as better then long distance anyway. So here's the best i've got so far. It kills.

Cycling:
3 minutes warm up (6mph)

30 seconds (15mph +)
30 seconds (5mph MAX)
x8

5 minutes cool down  (6mph MAX)

This is what i've so far and i might change it before i post my new training schedule
as always have a nice train
BYEBYE

F.G.B Training

F.G.B is a type of training devised by crossfit. F.G.B stands for 'fight gone bad' because there are 5 5minute rounds but instead of fighting for 5 minutes, its 5 1 minute periods of exercising. one Cross fit one is:

1min pull ups
1min press ups
1min wall ball
1min sit up
1min kettle bell swings
x3-5

It's generally 5. you have a 1min rest in between each round. A lot of MMA fighters use this method of training as well, Brock Lesnar and Sean Sherk come to mind, but they take it to the extreme by doing a different exercise for every minute. Here's one i came up with, working the whole body:

1min sledgehammer swings to a tire
1min tire flips
1min plyo push ups
1min bear crawl
1min rope climb
1min rest

1min Fedor punching
1min bag flips
1min power ball left hand
1min power ball right hand
1min Fedor punching
1min rest

1min box jumps
1min step ups
1min skipping
1min plyo squats
1min cycling (as hard as possible)
1min rest

1min ab wheels
1min wrestlers bridge
1min ab wheels
1min gymnast bridge
1min plank
1min rest

5min rowing (hard as possible)

- Fedor punching:

i'm sure this has another name but i have no idea what, comment to let me know!

- this is a full body workout that i may implement into my new training plan. Maybe a few times a week.

- the power ball is one of those hand held things that you shake.

Thanks a lot!
BYEBYE

Injurys and notes

Hi all! This is a little post on the complications of injury, short term and long term. As you know i hurt my wrist recently. After nearly 4 weeks of recovery, there have been no signs of improvement. I can't do a pull up or lift my heavy barbell. So i went to the docter. He said i had injured the cap between my forearm and wrist and have to rest it for up to 12 weeks. AAAAHHHHHH. This sucks. But i'll focus on my legs, core and conditioning for now. Chances are i'll recover before 12 weeks. So i'm trying to stay optimistic and if any of you ever have an injury, i suggest you stay optimistic too! And if i or any of you ever get an injury that stops your career, i would be incredibly sad but like Luffy says 'then i would die knowing i tried' But replace die with end or something.

I'm just trying to say if ever receive a career threatening injury, even though it may seem like it, it's not the end of the  world.

Stay optimistic! Try and live life with as much energy as Goku!

BYE

My short term goals

Hi everyone! I just wanted to discuss my short term goals with you today. Setting goals is very important to your training, otherwise - what do you have to aim for? Even if you do have a long term goal, like me. (becoming an MMA fighter) I understand i'm not gonna be an MMA fighter overnight and i need to set myself short term goals to prevent me from becoming bored and have something i can accomplish soonish. Here are a few i have set for myself:

1) To be able to do 20 full pull ups (no kipping)

2) To do 250 Hindu squats (i can't let my friend train harder then me!! :P)

3) To be able to clean and jerk 50KG

4) To be able to bench 40 KG

That's all i've got at the moment, the weight related goals are an estimate at what i can't do. I actually don't know as i can't put any more weight onto my 20KG Olympic bar because the collars are broken.

As always, have a nice train!
BYE!

The Hindu squat

Hi all, I've posted this today to explain an exercise known as the Hindu squat. The Hindu squat is an excellent leg exercise that I do in my leg workouts. It is harder then an ordinary squat in 2 ways.

1) you get as low as possible. seriously, try and touch the floor with your ass.

2) It has a different breathing pattern. in normal squats, and most exercises, you breath in on the way down and out on the way up. in Hindu squats, you breath out on the way down and in on the way up, increasing muscle contraction. Here's a video on how to complete with proper form.

Despite being harder then a regular squat, Hindu squats are surprisingly easy to get high reps on. Even tho it kills like a mofo after 40-50 you find you can carry on regardless. My friend once said he did 250 Hindu squats in a row, which was his maximum, and I, aching badly after doing 50, didn't believe him. So I counted my maximum and actually got to 187. And that's after doing Hindu squats for a week. Imagine how many we could do after months of training Hindu squats!

One man who really brought this bodyweight exercise to elite sportsman is a wrestler called Karl Gotch. He was known for only doing bodyweight exercises. Despite not being the best way to train, he was incredibly successful, showing the world the importance of bodyweight exercises. I personally, as well as nearly all of the champions in most kinds of sports realise that you cannot be the best with just bodyweight exercises, but there are really essential. Karl himself was famed for once doing 9001 straight Hindu squats, with no rest, and it took him 4 and a half hours. He did 4000 Hindu squats a day. He was a monster. Look him up.

I posted this because i think Hindu squats are the best squat you can do for leg strength and power. I really think, if you don't already do them, you should incorporate them in you workout. It's also incredibly satisfying getting high reps on a bodyweight exercise.

As always, have a nice train!
BYE

My new leg workout!

I promised I'd upload this today, so here it is!

50 hindu squats
50 lunges
50 calf raises
3 min rest
x3

3x6 split squats - 20 kg
3x8 dead lifts - 20 kg

10 plyo squats
10 plyo lunges
10 plyo calf jumps
30 seconds rest
x3

10 I don't know the name ( the exercise gsp did on an exercise ball on the legs circuit) each leg
5 squat thrusts
10 mountain climbers
5 high knee jumps
no rest
x3

10 second box jumps
10 second step ups
10 second skipping
no rest
x6

- between each little section have up to 5 minutes rest

- for the ten seconds skipping, it's a little bit of a hassle picking up a skipping rope every time, especially if you have an interval timer, and as this is a leg exercise, just don't use a rope. just hop.

I hope most of the other exercises are well known. if not, google it! this is a very difficult workout but, as i did my warm up and cool down, I didn't ache one bit in the morning.

Have a nice train!
BYE!

My Training - week B - day 6 and 7

Hi all this is the last two days of the training i've been doing for a few month's. i've already talked about changing up altogether so I'll post up exactly what I'm doing some time in the future but for now I'll finish up week B.

Day 6: Skill training
the workout is split into 5 parts, you don't have to do one after the other, and as there pretty time consuming you can run over into day 7's rest day.

1. punch circuit
10 jabs
10 straights
10 left hooks
10 right hooks
10 left uppercuts
10 right uppercuts
5 superman punches
x5 1 speedy 1 strong 3 on bag

2. kick circuit
10 left front kicks
10 right front kicks
5 left inside leg kick
5 left outside leg kick
5 right inside leg kick
5 right outside leg kick
10 left kick to ribs
10 right kick to ribs
10 left head kicks
10 right head kicks
x5 1 speedy 1 strong 3 on bag

3. elbows, knees and clinch
10 left hook elbows, overhead elbows, uppercut elbows (all 3 = 1 rep)
10 right hook elbows, overhead elbows, uppercut elbows
5 left spinning elbows
5 right spinning elbows
5 left clinch knees to body
5 right clinch knees to body
5 left clinch knees to head
5 right clinch knees to head
5 flying knees
x5 (usual trend)

4. grappling circuit
10 shoots
10 double underhook takedown to guard
10 double underhook takedown to side control
10 sprawls
10 sprawls to slam to side control
10 cage takedowns
10 slams
20 position changes
20 position changes on back
x5 (no bag)

5. fight circuit
3x3 min muay thai rounds (to bag or, if available, sparring with a partner)
3x1:30 min rounds grapplng

1 min stand up
1 min grappling
1 min stand up
1 min grappling
1 min stand up
x3

- the only thing you might not know (unless you've never done MMA, in which case you won't know anything. if this is true look up the exercises) is cage takedowns. this is just simply pushing the opponent against the cage, making it easier to take them down.

- if you don't have a partner you can simply pretend you are doing these techniques against an imaginary opponent or, what I do, find something you can practice on. (I have an exercise that I roll up and use)

- the last circuit is the most demanding so this is the one you are best to do on Sunday (day 7)

- when I say 1 speedy I mean do them as quick as possible, when I say strong I mean as hard as possible and on the bag do it against a heavy bag. if you don't have one or access to one, damn. do it in the air!

Thanks everyone! I'll post the leg workout I did two days ago now.
inabit

My warm up and cool down

Hi everyone! this is the exact warm up and cool down I do, no matter what I'm working on, then I add some stretches more focused on what i'm working on. I'll give some examples after the main bit.

your warm up should be split into two parts: -
- getting your heart going
- stretching

So here it is!!!

getting your heart going:
1 min fast walking
1 min light jogging
30 seconds high knee jogging
30 seconds heel flick jogging
30 seconds side to side's
30 seconds side to side's (other way)
30 seconds faster pace jogging
4 stair sprints (up and down = 1, so if 3 story house up, up,down,down x2)

Stretching: 10-15 seconds each stretch
neck stretch - look up 10 seconds, right, left, down x2
trap stretch - hold your hands out in front and push out
chest stretch - hold your hands behind your back and push your chest out
shoulder stretch - one arm across your body, the other pulling it towards you, repeat other arm
arm circles - 5 one way 5 the other
tricep stretch - put one arm over your head, touching your back, and use the other to push the elbow down and keep your chin up.
wrist circles - 5 one way 5 the other
lat stretch - hand above your head, stretch to the opposite side, repeat with other side.
stomach and back stretch - lay face down on the floor, then straighten your arms, so they are vertical. then bend your knees and curl up into a ball, with your hands still stretched out. x2
hip circles - 5 one way 5 the other
opening the gate and closing the gate - lift your knee up to your stomach and then swing it to the side. reverse the movement to close it. do 5 opens, 5 closes and then another 5 opens
thigh stretch - lift your heel towards your bum and hold it with your hand, pulling back as you see fit.
hamstring stretch - have one leg straight, one leg bent and put weight on your bent knee, stretching the straight one, repeat with other leg.
calf stretch - stand almost in a lunge position but with your legs closer together and with flat feet.

for the cool down do high knee walking and heel flick walking, etc. do the same thing with the stretches but for opening and closing the gate do 5 closes, 5 opens and then 5 closes, it's a psychological thing that actually works. and do a bit more at the end, focusing on flexibility for a few mins.

I did an extremely difficult leg workout yesterday and this morning my legs didn't ache one bit. i'll post up the leg workout later. I know I talked about adding another week into the equation but I might change things up all together. i'll still post up the end of week B tomorrow as well as my leg workout I did yesterday.

Have a nice train, Bye!