Training update

Back to business.

I’ll be taking this semesters last exam at university on Tuesday 6th. After that, I’ll get back to work, training-wise.

As always, I’ll spend some time in Poland in july and august – do some kettlebell work, train some MMA/BJJ/…

Now, going abroad doesn’t make it easier to follow a strict training program. At least for me it ain’t. That’s why I’ve decided to shoot for a simple yet effective, easy to implement training protocol that can be done at every gym.

Being absolutely convinced of my last protocolls effectiveness, I’ll basically do the same thing again – just completely different. That’s a fundamental principle with training, by the way – do the same things, but differently.

I’ll be shooting for 4 strength training sessions a week, alternating between two workouts:

Workout A:

  1. Clean & Press
  2. Bench press
  3. Front squat (ass to the grass)

Workout B:

  1. Deadlift
  2. Pullup
  3. Bent over rowing with supinated grip

As you can see, I’m adressing the basic movements of functional training (see earlier posts) in a variation of a push/pull workout. Both workouts will be organized in a 5×5 format. A friend of mine suggested gradually increasing the weights from set to set, so basically I’ll use the following loading pattern:

  • Set 1: 65% 1RM
  • Set 2: 70% 1RM
  • Set 3: 75% 1RM
  • Set 4: 80% 1RM
  • Set 5: 85% 1RM

I’ve just tested my bench 1RM at the instructor course (100kg), for the rest I’ll be using the results I got in my last strength training cycle. While I may not be able to lift 150 at the moment, I firmly believe in muscle memory, so I should be at my best in no time once the nervous system re-adapts to the training.

Also, I’ll be implementing some running again to build up some cardio. I don’t really believe in long distance running as a means of building combat-relevant stamina. Anyhow, distance running helps improve running technique, something that is definately useful when doing more effective forms of cardio such as HIIT, Tabata, 400m sprints, etc.

As for specific training, I haven’t made up my mind about that yet. At the moment, I’m not focussing on any particular fighting style. I’m still working on getting back in shape (both physically and technically). Although my injuries (ankle and knee) are getting better, tournaments are still quite out of reach for me. That’s why I’m considering those injuries – however annoying they may be – as a chance to learn new stuff, stuff I may have overlooked in the past.

Basically I’ll start out by doing the specific work I want – padwork, sparring, grappling… whatever comes to my mind. I need to re-evaluate my skills before jumping into any plan.

I’m really looking forward to be kicking and striking again soon.

So long,

take care

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