Dan John's 40 days, BJJ, and metabolic conditioning...making sure i do not over train

I have been doing a modified version of Dan John's 40 day program combined with as much skill training as I can muster.

This low volume, high frequency program is good for developing strength while lightly touching on conditioning. I find it a great way to lead into skill training as it warms the body up. I have been performing wave cycling for the loads and will continue to post em as I continue. Currently, I am on the 7th day of the program with a nagging issue with my back, causing me to back off from the deadlift today; however, I feel great with the exception of my back.

The workout consists of

3x3 arch or bench press

3x3 weighted pull ups

4x2 straight or trap bar dead lifts

2x5s hold front lever or hanging leg raises

25-50 KB snatches

followed by 15 minutes of stretching

I have made great progress, allowing myself to arch press 245 for 3x3 fairly easily and pulling 4x2 375 off of the floor extremely well. The back pain is actually from an exercise class I teach on sundays and mondays. This leads me to develop something similar to the cross fit methodology or Pavel's recommendation for athletes

Keep total reps under 10, train skill as often as possible, and do your complimentary work on the days you do not perform strength

The crossfit method of 3 on and 1 off is good, but is not conducive to my lifestyle.

Currently, I am looking at my schedule as follows

P= Power training

C= Conditioning

J= Brazilian Jiu Jitsu

R = Rehabilitation and Recovery

Sunday = R

M = PCJ

T= PJ

W = off

T = PRJ

F = PJ

S= CJ

I will see how this treats my body.

Introducing Iron to a Construction Worker

I have worked construction before and it is a good way to create some functional strength. Moving heavy objects, overhead lifting, climbing, balancing, and of course swinging your hammer. It'll make a lot of work capacity, but led me to question balanced development.

This brings me to my friend, a 6'5" 200 lbs young man. An injured knee and a history of elbow fractures make this guy seem like a mechanical train wreck. Thoracic kyphosis, a weak anterior chain, and an over powered posterior chain are some pretty evident issues without even going into movement.

The question then comes, how do you correct this without adding strength to disfunction. The answer came to me. If I could fulfill a promise to make work easier/ less painful, he would gladly hit up the gym. This is part of his New Years Resultion, along with quitting smoking.

So, addressing what his weaknesses and what he desired, some ideas resinated.

My goals came to: enforce shoulder retraction (Row), increase absolute strength (Dead Lift) , increase core strength and hamstring mobility (Hanging Leg Raises), and increasing pressing strength while developing the chest (Bench Press).

the program is strength focused and as conducted as such

5x2 of all of your exercises,

Followed by the "finisher" or the burpee for a set of 25

He was a little sore, but like all else, it will pass.

27-12-2010

It was good to be back into the gym. Unfortunately, I will be unable to train today; however, I will be able to spend time with my wonderful lady.

This Protocol Was inspired by Barry Ross, producing some amazing results with The Holy Grail in Speed Training. Check it out.

Yesterday, I was able to perform the arch press. This variation allows you to floor press without the need of a spotter or a power rack. Place the barbell on the hips, bridge for the arch, then press. Make sure shoulders are retracted down and back as you squeeze your glutes and power breathe.

Arch Press with power grip followed by 6x depth push ups

205#x5, 215#x5

Sumo Dead Lift with alternated grip, Drop at knees and continue extension. This was followed by 6x broad jumps

345#x2,x4

All were followed by 2x3 side press with a 70# KB and and a half, front lever, 2x2 (each side) with a 4 second hold.

Then the day was followed by Arm Locks from Side Body. In both positions. It was followed by 4x6 min matches. Only competition was the instructor, while the rest were white belts...Hopefully it will be different on Wednesday.

Next workout will be similar, Focusing on the Arch Press, Sumo Dead Lift, and Weighted Pull Ups. The Turkish Get up will be added for core and functional rehabilitation for my shoulders.

Unleash the Beast

Cool Friends Bringing The HEAT!

Yesterday, I gave a long time friend a phone call to see what he was doing since I drove back into town. This good friend of mine had wound up introducing me into the world of business, martial arts instruction, BJJ, and really helped me in my quest for fitness. A great coach, training partner, and even a better friend hosted a pre-holiday TRX endurance challenge. He has also been a man of great endurance and perseverance and really helped me decide where I wanted to go in life. Consequently, I took it up and drove down there for the work-out.

20x Roll Outs, Sprinter Lunge, Single Leg Push Up
2 minutes box step ups (minute each leg)
10x T-Y Reverse Flies, 20x Plyo Pistols (l, r) and rows
2 minute box step ups (minute each leg)
10x Prone suspended Olbique Crunch (l,r), 30s Suspended Plank, 20x Hamstring Curls

Water Break

20x Roll Outs, Sprinter Lunge, Single Leg Push Up
2 minutes Speed Rope
10x T-Y Reverse Flies, 20x Plyo Pistols (l, r) and rows
2 minute Speed Rope
10x Prone suspended Olbique Crunch (l,r), 30s Suspended Plank, 20x Hamstring Curls

Lateral Step ups 3 minutes

The intensity and pace was just like I remembered...ah yes.

Unleash The Beast!

Back Log

Sunday



8,7,6,5 Handstand Pushups
5,5,5,5 1 Arm Pushups (l, r)
10,8,7,6 Door Pullups
10,9,8,6 Pistols (r,l)
10,9,8,6 Knee Jumps
10,10,9,8 Headstand Leg raises
25,25,25,25 Body Blasters

Done in circuit format....Brutally hard, rest as little as possible. Aim for 5-10 reps for 5 rounds. Body Blaster done for 25-50

Work your way up...it is hard...

This circuit was originally made by Mike Mahler found here.

Training log 1

Got to the gym at 6:30, already had the music on and had to get warm for BJJ

2x5 145# clean and press

2x5 145# bent over rows with Fat Gripz

2x5 245# Clean Dead Lift + Shrug

Put all of the equipment back and grappled for 2 hours.

Came home with my lovely lady cooking breakfast for dinner...mmm...good...

Triples, Big Six, and Daily Dozen

I am currently at a point in my life where I need to get as many things done as possible...and do it well. I need to work as an exercise instructor, teaching a bodyweight exercise class 2x a week back to back. I need to train BJJ frequently to assure skill progression for Pan Ams. I need to get good grades in my classes for Physical Therapy School applications. Finally, I feel the need to become stronger, faster, and increase my work capacity.

I approached this haphazardly and stressed myself WAY TOO MUCH. I took 18 credit hours, committed to strength training 5 days a week (including work), trained 3-4 days a week in BJJ/ Judo, and took up more personal training clients. As a result, I became injured, over trained, stressed, and mean. I look back at the past few years of my life and saw myself making the same mistakes. Taking on too much at once and driving myself to the point of exhaustion and depression.

Does this need to happen to achieve what you want? I thought it did, and I was wrong. I have pushed myself too hard too many times and I have finally realized my mistake. I have realized i just need to take a step back and BREATHE. Once I acknowledged this, things did not seem so bad. I started reading about the idea that 80 percent of your results come from 20 percent of your efforts. 80 percent is a low B. That is not good enough for me; consequently, I thought of something a little different. Why not make it so that each 20 percent of the effort you give yields 80% and transforms your numbers into something better than perfect.

I recently have read a lot of material by Mike Mahler, Pavel Tsatsouline, Dan John, and Steve Maxwell. I enjoyed reading it and feel enlightened from the material that I have read. I would suggested reading these expert's materials and hopefully you will take away as much as I have. This brings me to presenting you with several ideals which I have started to aide me in my progress.

Start the day with joint mobility drills. It improves coordination, decreases pain, promotes healing, and is a great way to wake up. I strongly recommend Steve Maxwell's Daily Dozen.

Set goals for the day, the week, and the month. Setting goals with differing time frames helps you attack what needs to be done and allows you to label priorities. It will also prevent procrastination.

Choose your big six exercises which address your goals. When choosing your "big 6" limit it to compound movements. I think the 5 Pillars by Mike Mahler is a great place to start. Addressing a pull and a push for both upper body and lower body is a great place to start. A great finale is to link it all together with exercising the core/trunk. Steve Maxwell present a list of exercises for fighters here. If you really want to focus on strength gains, cycle series of a "big 3"

Approach your workout with a set x rep of 3x3. It is a great place to get started and will aide tremendously in strength gains. Size can also be addressed in the 3x3 workout scale by increasing frequency and decreasing rest between sets. Another note, NEVER FAIL!

Finally, REST. Rest is probably the most important part of the entire ordeal. If you do not rest, you cannot recover. If you do not recover, you cannot perform in any endeavor.

Unleash the Beast!