todome Posted February 19, 2010 Share Posted February 19, 2010 Reducing the number of cardio sessions from 5 to 3 per week has gone OK so far. It's a little early to tell for sure but VO2Max seems to be holding. Have decided to drop back to 2 longer duration sessions per week. This will allow me time to start in to a 5 week strength training cycle leaving plenty of time to do either power work or more kumite and kata self training in the last month before the nidan test.I've decided on the following general strength workouts...Workout 1Bench Press 3x15Deadlift 3x15Military Press 3x15Inclined Abs 4x12Chin-Ups 5xF (right now after the first set they're basically sets of 1 )Workout 2APower Clean 3x15Inverted Rowing 3xFWorkout 2BSquats 3x15Chin-Ups 5xFI've worked my way up to training weight on all the weighted exercises over the last couple weeks and boy are my arms tired So...My schedule for next week...SundayREST and TRY TO MOOCH A BEER OFF MY FATHER-IN-LAWMonday AMVO2Max TestWorkout 1Tuesday AMKarate - 25 min Kata/Kihon Self TrainingWorkout 2ATuesday PMCardio - 30 min - Intervals to 90% Maximum Heart RateWorkout 2BKarate - 1 hour Basics ClassWednesay AMKarate - 30 min Kata/Kihon Self TrainingMedBall 400 @ 12lbsThursday AMWorkout 1Thursday PMCardio - 45 min - Constant @ 80% Maximum Heart RateFriday AMKarate - 25 min Kata/Kihon Self TrainingWorkout 2ASaturday AMWorkout 2BKarate - 1 hr Black Belt ClassKarate - 1 1/2 hr Yellow and UpThursday Night is a new time slot for me. Negotiating with my wife for the free time should go smoothly enough but it looks like I'll have to cough up Chuck. I THINK that's on Thursday nights but it's not that I've been watching it. we all have our moments Link to comment Share on other sites More sharing options...
tallgeese Posted February 19, 2010 Share Posted February 19, 2010 today-Angle drills on the mitts, 45 min. Worked slipping off to the outside, countering. Moved on thru setting up the sent arm shulder takedown off the inital movement. Knife control for the low sets of attacks.Finished iwth 3, 3 min rounds of knife sparring. http://alphajiujitsu.com/https://www.youtube.com/channel/UCJhRVuwbm__LwXPvFMReMww Link to comment Share on other sites More sharing options...
tallgeese Posted February 20, 2010 Share Posted February 20, 2010 today-BJJ:Drilled with rounds of moving from side to mount to side while keeping pressure down. Went on to side to knee in, counter to a hip check down man makes, move to mount. Finished drills with rolling work to back.For technique we drilled a sweep from half guard, followed by a movement ot knee in and a far side arm bar.Finished with 50 min of free roll. Worked on some holding stratgies with the gi lapels. http://alphajiujitsu.com/https://www.youtube.com/channel/UCJhRVuwbm__LwXPvFMReMww Link to comment Share on other sites More sharing options...
tallgeese Posted February 22, 2010 Share Posted February 22, 2010 today-3 mile runlegs/shoulderslots of work with the kettlebellsCool down with hip work and shrimping on the mat, as well as some work on Boomer with half guard and high guard. http://alphajiujitsu.com/https://www.youtube.com/channel/UCJhRVuwbm__LwXPvFMReMww Link to comment Share on other sites More sharing options...
tallgeese Posted February 23, 2010 Share Posted February 23, 2010 today-BJJ:Worked drills on keeping weight down on partner and transition between top positions.For technique, we hit same side arm bar from knee in. Followed by sweep from the half guard.50 min free roll. http://alphajiujitsu.com/https://www.youtube.com/channel/UCJhRVuwbm__LwXPvFMReMww Link to comment Share on other sites More sharing options...
tallgeese Posted February 23, 2010 Share Posted February 23, 2010 today-Drilled over hip bump set ups for several submissions. Worked on keeping weight down as well.3, 3 min rounds of maintain/escape the guard3, 3 min rounds of maintian/escape the side mount12, 3 min rounds of free roll http://alphajiujitsu.com/https://www.youtube.com/channel/UCJhRVuwbm__LwXPvFMReMww Link to comment Share on other sites More sharing options...
tallgeese Posted February 24, 2010 Share Posted February 24, 2010 today-3 mile run, outside. I hate winter.chest/trisabsWorked on some kettlebell exercises for core and BJJ-centric ones. Cool down on mat with hip drills and shrimps. http://alphajiujitsu.com/https://www.youtube.com/channel/UCJhRVuwbm__LwXPvFMReMww Link to comment Share on other sites More sharing options...
tallgeese Posted February 25, 2010 Share Posted February 25, 2010 today-1.75 miles on treadmillback/bis/forearmsabship drills cool down http://alphajiujitsu.com/https://www.youtube.com/channel/UCJhRVuwbm__LwXPvFMReMww Link to comment Share on other sites More sharing options...
tallgeese Posted February 27, 2010 Share Posted February 27, 2010 today-Angle drills on the mitts for rounds. Moved into tying up and takedown from there. Moved to knife defense off the same pattern.On the ground, we drilled some two man hip drills and went over weighting an opponent.3, 3 min rounds free roll3, 3 min rounds free roll with the random introduction of a weapon to the area, in this case we used a knife. http://alphajiujitsu.com/https://www.youtube.com/channel/UCJhRVuwbm__LwXPvFMReMww Link to comment Share on other sites More sharing options...
tallgeese Posted February 27, 2010 Share Posted February 27, 2010 yesterday-pm:Mitt work on basic combos, jabbing out. Followed with work on coverage as well and lastly incorporated takedowns as well.4, 5 min rounds of free roll. http://alphajiujitsu.com/https://www.youtube.com/channel/UCJhRVuwbm__LwXPvFMReMww Link to comment Share on other sites More sharing options...
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