The Martial Artists' Training Log

[tallgeese]

today-

BJJ:

Worked through mount escape followed by Darce chokes work. Then, chained the two together.

35 min free roll

[todome]

I'm surprised my VO2Max is still progressing even though I've cut back from 5 to 2 sessions on the bike per week. Granted each sesssion is considerably longer than the old average but I suspect the leg exercises in the weight room are carrying over to the bike somewhat and it's not like the other stuff I do doesn't have a cardio component to it.

I swapped the squats with the power cleans since the second short workout is always just before class. I'm finding the power clean prepares me for class better than the squats and are easier to recover quickly from.

Also decided to start squeezing in a med ball 200 after class on Saturdays. If I skip shaving I still get home at the same time.

Chin-ups (kind of a pet project) are getting better but I've cut back the number of sets by stepping up the reps (2-4) and burning out on them faster. I'm thinking of maybe checking out the assisted pull-up machine to get my reps up a couple times a week but only if I can get it to hurt in the right places. Hey. It's better than doing bicep curls.

Workout 1

Bench Press 3x15

Deadlift 3x15

Military Press 3x15

Inclined Abs 4x12

Chin-Ups 3xF

Workout 2A

Squats 3x15

Inverted Rowing 3xF

Workout 2B

Power Clean 3x15

Chin-Ups 3xF or Assisted Chin-ups 3x15

My schedule for the week...

Sunday

REST, hang out in the kitchen and enjoy the smugness of being Canadian watching Crosby score the overtime winner over and over again.

Monday AM

VO2Max Test

Workout 1

Tuesday AM

Karate - 25 min Kata/Kihon Self Training

Workout 2A

Tuesday PM

Cardio - 30 min - Intervals to 90% Maximum Heart Rate

Workout 2B

Karate - 1 hour Basics Class

Wednesay AM

Karate - 30 min Kata/Kihon Self Training

MedBall 400 @ 12lbs

Thursday AM

Workout 1

Thursday PM

Cardio - 45 min - Constant @ 83% Maximum Heart Rate (ie 77.5% Heart Rate Reserve)

Friday AM

Karate - 25 min Kata/Kihon Self Training

Workout 2A

Saturday AM

Workout 2B

Karate - 1 hr Black Belt Class

Karate - 1 1/2 hr Yellow and Up

MedBall 200 @ 12 lbs

[tallgeese]

today-

BJJ:

Drilled lots of hip drills and skill specific work. Moved onto working mount escape, darce, and a combination of the two.

Free roll for 40 min.

[tallgeese]

today-

4 mile run. At least it's trying to get warmer.

chest/tris/abs

somecore work with the kb's

10 min cool down of shrimping

[tallgeese]

today-

1 mile on the treadmill

back/bis/forearms

abs

10 min cool down on the mats with shrimping and hip drills.

[tallgeese]

today-

5, 2 min rounds (3 man circuit) of off line work. Started with slip and jab, added lead elbow, then reverse elbow to body guard. Backed up and added a jab/cross to the front of the drill and then finished with a double leg.

5, 3 min rounds of sparring to takedown

Finished with technical work on the arm triangle.

[tallgeese]

today-

3 mile run

legs/shoulders

abs

Utilized lots of explosive strength work in the routine today.

[tallgeese]

yesterday-

BJJ:

Drilled hip bump to kimura to choke set. Then, added counter to choke and triangle counter to counter.

Worked over/ under guard pass.

35 min free roll to finish.

[tallgeese]

today-

Drilled double under mount escapes, D'Arce choke, and combination of the two. Then drilled a D'Arce set up from the mount.

40 min free roll.

[tallgeese]

yesterday-

BJJ nite:

Drilled on hip bump to kimura, followed by a leg over sweep. Finished technique by adding an arm bar to the end of the combo.

Free roll for 60.