Tomorrow at this time I'll already be in Warsaw. From there, I'll go to the baltic where I'll stay for about a week or so. Since my internet access will be pretty limited, I've been more active in the last days so you have something to read and watch - ain't I nice?Anyhow, here's some … Shinergy[battle] Summer ’11, Post #1 weiterlesen
The hardest 15 minutes: On circuit training
Since I'm currently not holding any regular conditioning classes (due to our summer break), I add 15 minutes of circuit training at the end of each Shinergy class. On thursday, I heard one of my athletes say "those were the hardest 15 minutes of my life". Seems like I'm doing something right.Our circuit follow a … The hardest 15 minutes: On circuit training weiterlesen
Thoughts on Coaching Tools: Flow Sparring
In today's outdoor session, I explained the concept of what we Shinergy-guys call "flow sparring". Before I get into the concept, let me tell you a short story.In 2005, we had just a handful of veteran fighters (particularly Tom and Harry) on the team, the rest of us was pretty green. Still, we decided to … Thoughts on Coaching Tools: Flow Sparring weiterlesen
Shinergy[battle] Spring Cup ’11, Clips
Ok, I'll admit I'm late, but hey, better late than never, right?Without further ado, let me present to you theShinergy[battle] Spring Cup '11:
Thoughts on Coaching Tools: Shadow Sparring
During July and August, I'm officially taking a break. Hence, my Dojo is closed. Still, I feel a certain responsibility for my students and their training, so once to twice a week we're taking advantage of the weather and do an outdoor session.Yesterday, we warmed up with some shadow-sparring. Now I feel that shadow-sparring is … Thoughts on Coaching Tools: Shadow Sparring weiterlesen
Shinergy[battle] Summer 2011
Last sunday, the Shinergy[battle] summer 2011 took place. Honestly, the event gets better each time. I kind of miss the fightclub-athmosphere the whole thing had when we took our fights to the clubs, but especially for newcomers, the more orthodox set up is working out fine. We're still experimenting with the rules. Since the battles … Shinergy[battle] Summer 2011 weiterlesen
5×5 Progress
Our 5x5 training is making progress. Today, after working the pads for 10 rounds each, Chris and I pushed some heavy metal around. Here's todays stats:Overhead Squat: 40kg, 45kg, 50kg, 55kg, 60kgClean & Press: 45kg, 47.5kg, 50kg, 52.5kg, 55kg (Quit after 3 reps to avoid failure. Those buggers are heavy)Bench Press: 70kg, 72.5kg, 75kg, 77.5kg, … 5×5 Progress weiterlesen
5×5 Reloaded, Part II
Today, Chris and I did our first "Push" session in our reloaded 5x5 program. All those little tweaks probably make the program even more awesome than it was before.As usual, after warming up, we worked the pads for 5 rounds each. Today, we didn't freestyle a lot but rather worked on specific drills, some of … 5×5 Reloaded, Part II weiterlesen
All the crazy stuff… (conditioning 2011-05-21)
Alright, Chris and Elias came back from their tournaments (they just recently fought in Germany, then in Steinbrunn, Austria, and each of them scored medlas in both tournaments), so we went back to doing our saturday sessions again. Due to a high level of fatigue, we skipped circuit training this time and focused on really … All the crazy stuff… (conditioning 2011-05-21) weiterlesen
5×5 Reloaded
So today after some padwork for warmup and specific training, Chris and I jumped into some more structured, more serious strength & conditioning program again.After some hard thinking, we concluded that after all the instructor courses, seminars and workshops we attended, we still don't know a better system than the 5x5 program I've written so … 5×5 Reloaded weiterlesen
The Performance Engineer 
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