Tabata: Japanese for fat loss?
Thu, Jul 26 2012 02:14
| fat loss, kettlebells, cardio, stamina, weightlifting, training, keep fit, exercise, fitness, conditioning
| Permalink
This summer I’ve dropped about 4kgs in standing weight. That doesn’t include fluctuations in water weight, but does include the extra muscle mass I’ve gained too. At the centre of that have been Tabata circuits, a system of training devised to train Japanese athletes in a short amount of time. They’ve been around for a while and reasonably popular for a few years now.
The basic principle is one of short bursts of high intensity activity cycled with brief periods of rest. The standard model is 8 repetitions of 20 seconds at high intensity and 10 seconds of rest per each cycle. This is followed by a minutes rest. A ratio of 2:1 intensity over rest seems to work perfectly although lengthening the times will make it hard to keep the pace up.
You can pick one exercise per circuit, or two, although personally I like to do four after a circuit of purely skipping to get warmed up.
How you structure your circuits will depend on what equipment you have, your goals and where you train. I like to keep mine very simple and use a skipping rope, 16kg Kettlebell and a 3kg medicine ball. With just those three things I can run through dozens of exercises. If you have the equipment though there’s no reason you can’t set out a whole gym with any number of stations!
The important factor to plan is the order of exercises and what they are targeting. For example, you might want to structure a circuit as follows:
Kettlebell swings – Med ball squats – Clean and Press – Skipping
This allows you to work the cardiovascular system and target the largest muscle groups. Building lean muscle and burning fat for longer.
You can also choose to make the circuit harder by focussing on one side of the body at a time e.g. left handed Kettlebell exercises on the first time and then do the same on the right hand side as four stations means two reps of each exercise.
Alternatively you can add in extra exercises as long as you have 8 of them to complete each circuit. Classic bodyweight stuff such as press ups, core work, shadowboxing, burpees are all excellent ways to burn more calories. Likewise a medicine ball can be thrown, pressed, rotated in many different ways to challenge muscle groups and flexibility. Perhaps add in four core exercises if you are strengthening your midsection or save them for a circuit of their own.
How you structure your circuits will depend on what equipment you have, your goals and where you train. I like to keep mine very simple and use a skipping rope, 16kg Kettlebell and a 3kg medicine ball. With just those three things I can run through dozens of exercises. If you have the equipment though there’s no reason you can’t set out a whole gym with any number of stations!
The important factor to plan is the order of exercises and what they are targeting. For example, you might want to structure a circuit as follows:
Kettlebell swings – Med ball squats – Clean and Press – Skipping
This allows you to work the cardiovascular system and target the largest muscle groups. Building lean muscle and burning fat for longer.
You can also choose to make the circuit harder by focussing on one side of the body at a time e.g. left handed Kettlebell exercises on the first time and then do the same on the right hand side as four stations means two reps of each exercise.
Alternatively you can add in extra exercises as long as you have 8 of them to complete each circuit. Classic bodyweight stuff such as press ups, core work, shadowboxing, burpees are all excellent ways to burn more calories. Likewise a medicine ball can be thrown, pressed, rotated in many different ways to challenge muscle groups and flexibility. Perhaps add in four core exercises if you are strengthening your midsection or save them for a circuit of their own.
This might give a circuit that looks like this:
Set 1 | Kettlebell swings | Rest 10 seconds |
Set 2 | Sit ups | Rest 10 seconds |
Set 3 | Med Ball Squats | Rest 10 seconds |
Set 4 | Leg raises | Rest 10 seconds |
Set 5 | Clean and Press | Rest 10 seconds |
Set 6 | Wrestler’s Bridges | Rest 10 seconds |
Set 7 | Skipping | Rest 10 seconds |
Set 8 | Jab Cross Sit ups | Rest 10 seconds |
The principles of Tabata are important. If you spend that 20 seconds ambling through bicep curls, there’s little point. If however you are going so hard and fast you can’t talk you’re doing it right. The beauty is you can then do as many circuits as you like. I tend to do a minimum of 6 if I’m short of time and up to 10. You want to work intensely so any more than that and you might need to up the resistance with bigger weights.
You can also change the exercises each circuit to stop you getting bored or work more areas. The choice is really up to you. Even the skipping rope allows you to perform a multitude of variations, unless like me you’re still mastering the basics!
There’s no reason why you can’t train with a partner and then add in partner exercises such as padwork, wrestling drills, partner lifts (piggybacks, wheelbarrows etc). You also get the added benefits of motivation and support.
Afterwards a warm down of stretching, yoga or a foam roller workout is a good way to break down lactic acid and make sure you’re not too stiff the day after. You’ll find out how much you can do and how quickly you improve your fitness. Two of these circuits a week alongside regular training will definitely give you results when done correctly. Just remember diet and rest will have the biggest influence on your progress alongside these exercises.
Sandbags: An expert's opinion - by Josh Henkin
Tue, Jan 3 2012 11:10
| wrestling, martial arts, training, www.amaclub.org.uk, sandbag, strength, martial arts Altrincham, fitness, Josh Henkin, conditioning
| Permalink
Fads or trends? Cynics or innovators? It can definitely be difficult to distinguish at times. Especially true when you consider the constant bombardment of marketing and information that comes through the fitness and performance industry. Possibly no implement and training system has come under more debate than sandbag training.
It seems to be a polarizing discussion whether or not sandbag training is a valid form of fitness and performance. Even though sandbag training has possibly the longest history of any form of strength training (being traced back to Egyptian times), it still has a tendency to be looked up as a fad or an outdated form of training.
Trust me, just because something is old does not make it good or valid. We have to question if sandbag training does have such a long history why has it never seemed to be a staple of fitness programs over the centuries and especially now why is it necessary, especially for combative sports?
Having been a strength coach for over 15 years I constantly find myself trying to write better programs and develop better solutions for my clients. I was so intrigued by sandbag training because first and foremost it wasn’t “like something else”. Sandbag training itself is very unique from the movement of the weight itself to the drills that could be created. I was also intrigued by the possibilities of sandbag training after reading John Jesse’s landmark book, Encyclopedia of Wrestling Conditioning, where he didn’t just show your standard cleans and squats. No Mr. Jesse was far more innovative and opened my mind to the true functionality and possible benefits of sandbag training.
“The use of heavy sandbags and their large circumference forces the lifter to do his lifting with a round back instead of the traditional straight back lifting with a barbell. It is this type of lifting that truly develops a strong back. It develops the back and side muscles in movements that are identical to the lifting and pulling movements of wrestling.”
These comments didn’t make me want to jump into just doing “rounded back” lifting, but that we could make sandbag training so much more. With our homemade sandbags we could do some good things, but it wasn’t long till I started to find out why sandbag training never really caught on. Besides the obvious of being messy, homemade sandbags lacked true versatility, progression, and lacked the ability to address some key variables that are specific to sandbag training such as controlling the role of dimension. Any GOOD training implement must possess these abilities.
Once we address these issues we can then create training programs that truly address the needs of the combative athlete. For example, most coaches will perform sandbag training exercises such as cleans and shouldering for “power”. While these exercises are great for developing general qualities they lack the recognition that most combative athletes generate power from compromised stances or postures. Sandbag training allows us to transform standard weight room exercises like cleans and shouldering into more specific movements by integrating staggered stance, rotational, and combination movements that train the combative athlete in more functional positions.
Sandbag training allows us to move in new positions and postures, but also allows us to learn how to resist movement as well. In the last few years Strength Coaches have talked a great deal about the ability to resist movements in order to perform at high levels. This is due to the fact that many muscles have a dual purpose in supporting joints by resisting forces imposed by the body and/or opponent. For example the rectus abdominis is typically trained to perform trunk flexion. Yet, this muscle may more important resist trunk extension and help protect the spine.
How does sandbag training accomplish this goal? We can first manipulate holding positions of the sandbag. With most training implements, there are up to four ways to hold a weight to change the perceived weight and stability. In Ultimate Sandbag™ Training we have up to TWELVE options to change stability and perceived load by altering holding positions. If we look at squatting patterns we can use a Zercher squat (which challenges anti-flexion similar to a front plank position) or move to a Shoulder squat which far more greatly challenges the lateral stability system of the body that is crucial for dealing with the unpredictability of combative sports.
When you combine changing the holding position as well as body position you can create some very powerful drills. One of the favorite drills in our Ultimate Sandbag™ system is the Rotational Lunge. Instead of just having the lunge be a dominant Sagittal plane exercise we can create a multi-planar exercise that will address all the needs of the combative athlete from strength, stability, power, to endurance! While the athlete lunge backwards (which is a single leg pulling motion) and will rotate the sandbag from side to side during the lunging motion. So while the athlete is moving in the Sagittal plane the sandbag is moving in frontal and transverse planes.
When you start seeing a system of training with sandbags they become not an optional training tool, but a necessary training tool for great results.
Josh Henkin, CSCS is the Creator of the Ultimate Sandbag™ Training System. His Ultimate Sandbag™ System has become a highly sought after program in the realm of functional fitness by having Coach Henkin present to over ten countries and numerous US National Conferences. Coach Henkin has worked with SWAT Teams, US Army Special Forces Recruiting Battalion, Professional Athletes, and many fitness enthusiasts. Find out more at http://www.dvrtfitness.com/
It is with great pride I welcome Josh as our first expert and coach bold enough to offer us all his opinions and experience. I hope that like me you found the above article inspiring and thought provoking. If you are or know an expert in any given field related to fitness and martial arts, please feel free to share with the world your thoughts.
Again my thanks to Josh and all of you for reading this blog.
It seems to be a polarizing discussion whether or not sandbag training is a valid form of fitness and performance. Even though sandbag training has possibly the longest history of any form of strength training (being traced back to Egyptian times), it still has a tendency to be looked up as a fad or an outdated form of training.
Trust me, just because something is old does not make it good or valid. We have to question if sandbag training does have such a long history why has it never seemed to be a staple of fitness programs over the centuries and especially now why is it necessary, especially for combative sports?
Having been a strength coach for over 15 years I constantly find myself trying to write better programs and develop better solutions for my clients. I was so intrigued by sandbag training because first and foremost it wasn’t “like something else”. Sandbag training itself is very unique from the movement of the weight itself to the drills that could be created. I was also intrigued by the possibilities of sandbag training after reading John Jesse’s landmark book, Encyclopedia of Wrestling Conditioning, where he didn’t just show your standard cleans and squats. No Mr. Jesse was far more innovative and opened my mind to the true functionality and possible benefits of sandbag training.
“The use of heavy sandbags and their large circumference forces the lifter to do his lifting with a round back instead of the traditional straight back lifting with a barbell. It is this type of lifting that truly develops a strong back. It develops the back and side muscles in movements that are identical to the lifting and pulling movements of wrestling.”
These comments didn’t make me want to jump into just doing “rounded back” lifting, but that we could make sandbag training so much more. With our homemade sandbags we could do some good things, but it wasn’t long till I started to find out why sandbag training never really caught on. Besides the obvious of being messy, homemade sandbags lacked true versatility, progression, and lacked the ability to address some key variables that are specific to sandbag training such as controlling the role of dimension. Any GOOD training implement must possess these abilities.
Once we address these issues we can then create training programs that truly address the needs of the combative athlete. For example, most coaches will perform sandbag training exercises such as cleans and shouldering for “power”. While these exercises are great for developing general qualities they lack the recognition that most combative athletes generate power from compromised stances or postures. Sandbag training allows us to transform standard weight room exercises like cleans and shouldering into more specific movements by integrating staggered stance, rotational, and combination movements that train the combative athlete in more functional positions.
Sandbag training allows us to move in new positions and postures, but also allows us to learn how to resist movement as well. In the last few years Strength Coaches have talked a great deal about the ability to resist movements in order to perform at high levels. This is due to the fact that many muscles have a dual purpose in supporting joints by resisting forces imposed by the body and/or opponent. For example the rectus abdominis is typically trained to perform trunk flexion. Yet, this muscle may more important resist trunk extension and help protect the spine.
How does sandbag training accomplish this goal? We can first manipulate holding positions of the sandbag. With most training implements, there are up to four ways to hold a weight to change the perceived weight and stability. In Ultimate Sandbag™ Training we have up to TWELVE options to change stability and perceived load by altering holding positions. If we look at squatting patterns we can use a Zercher squat (which challenges anti-flexion similar to a front plank position) or move to a Shoulder squat which far more greatly challenges the lateral stability system of the body that is crucial for dealing with the unpredictability of combative sports.
When you combine changing the holding position as well as body position you can create some very powerful drills. One of the favorite drills in our Ultimate Sandbag™ system is the Rotational Lunge. Instead of just having the lunge be a dominant Sagittal plane exercise we can create a multi-planar exercise that will address all the needs of the combative athlete from strength, stability, power, to endurance! While the athlete lunge backwards (which is a single leg pulling motion) and will rotate the sandbag from side to side during the lunging motion. So while the athlete is moving in the Sagittal plane the sandbag is moving in frontal and transverse planes.
When you start seeing a system of training with sandbags they become not an optional training tool, but a necessary training tool for great results.
Josh Henkin, CSCS is the Creator of the Ultimate Sandbag™ Training System. His Ultimate Sandbag™ System has become a highly sought after program in the realm of functional fitness by having Coach Henkin present to over ten countries and numerous US National Conferences. Coach Henkin has worked with SWAT Teams, US Army Special Forces Recruiting Battalion, Professional Athletes, and many fitness enthusiasts. Find out more at http://www.dvrtfitness.com/
It is with great pride I welcome Josh as our first expert and coach bold enough to offer us all his opinions and experience. I hope that like me you found the above article inspiring and thought provoking. If you are or know an expert in any given field related to fitness and martial arts, please feel free to share with the world your thoughts.
Again my thanks to Josh and all of you for reading this blog.
A simple workout
Sat, Nov 26 2011 02:42
| stamina, sport, health, fighters, strength, stretching, MMA, martial arts, power, cardio, weightlifting, exercise, Wing Tsun Kung fu, fitness, flexibility, martial arts Altrincham, sparring, conditioning
| Permalink
I've been already toying with my January ritual of getting back into shape and healthy. It seems another year older, another year wiser, another year of good intentions.
I'm the first to admit my willpower and discipline when it comes to diet, exercise and tipping myself that extra 5% or so into being more athletic. The demands of martial arts are sometimes a heavy burden - especially if you let them be. However as a teacher, as somone who practices more than just casually it is perhaps reaosnable that I should set by example.
With this in mind I've been reinventing the wheel so to speak. None of these exercises are particularly complicated, fancy or specific. They are however demanding, effective and designed to promote muscle growth, fat loss and improved performance.
The first concept relates to what. What should I work? The answer as always is as much as possible. Big muscles groups utilising as many joints as possible.
By dividing the body in half to upper and lower, and then in half again to front and back I am able to isolate large muscle groups to focus on each set and rotate them to avoid muscle fatigue and lactic acid build up.
The principle of alternating the upper body one set with the lower body the next, combined with alternating front of body exercies with the back of body exercises means you only have to choose four exercises and the order is dictated by the first one you choose.
The next answer is how much? My response depends on your own aims and preference on volume. For me the German system of 10x10 sets x reps and my preference of using light/body weight is ideal. This can be played with though if you want to bulk up; drop the numbers and increase the weight. If you want to up endurance and leaness up the numbers and drop the weight (ideally bodyweight only).
Here's a guidline to one 8 week rotation: I use a 12kg Kettlebell, a 40lb resistance cable and my own bodyweight.
Day 1:
Lower back: Clean and Press with KB swing (5 Left and 5 Right)
Upper Front: Press Ups
Lower Front: Sumo Squats (KB in upturned grip)
Upper Back: Lat Pull Downs
Day 2:
5 x 2min rounds of shadowboxing
30 seconds rest
Day 3:
Lower Back: Sprawl and tuck jump
Upper Front: Press Ups
Lower Front: Kettlebell Lunges (5 Left 5 Right)
Upper Back: Bent Over Rows
Day 4: Rest
Day 5:
Lower Back: One Arm Deadlift (5 Left 5 Right)
Upper Front: Crusher Bicep Curls (press the palms into the bell of the KB and curl)
Lower Front: Hindu Squats
Upper Back: Tricep Pull Downs
Day 6 & 7: Rest
Start each workout with a light cardio set to raise the pulse - finish with an all over set of stretching.
If an exercise is too difficult, painful STOP! If you can't finish your sets without puking/wanting to puke/decent form STOP! Don't do long term harm learn what your body can do and respond to it.
Let me know what you think. Where improvements can be made. What you'd change.
Happy training!
I'm the first to admit my willpower and discipline when it comes to diet, exercise and tipping myself that extra 5% or so into being more athletic. The demands of martial arts are sometimes a heavy burden - especially if you let them be. However as a teacher, as somone who practices more than just casually it is perhaps reaosnable that I should set by example.
With this in mind I've been reinventing the wheel so to speak. None of these exercises are particularly complicated, fancy or specific. They are however demanding, effective and designed to promote muscle growth, fat loss and improved performance.
The first concept relates to what. What should I work? The answer as always is as much as possible. Big muscles groups utilising as many joints as possible.
By dividing the body in half to upper and lower, and then in half again to front and back I am able to isolate large muscle groups to focus on each set and rotate them to avoid muscle fatigue and lactic acid build up.
The principle of alternating the upper body one set with the lower body the next, combined with alternating front of body exercies with the back of body exercises means you only have to choose four exercises and the order is dictated by the first one you choose.
The next answer is how much? My response depends on your own aims and preference on volume. For me the German system of 10x10 sets x reps and my preference of using light/body weight is ideal. This can be played with though if you want to bulk up; drop the numbers and increase the weight. If you want to up endurance and leaness up the numbers and drop the weight (ideally bodyweight only).
Here's a guidline to one 8 week rotation: I use a 12kg Kettlebell, a 40lb resistance cable and my own bodyweight.
Day 1:
Lower back: Clean and Press with KB swing (5 Left and 5 Right)
Upper Front: Press Ups
Lower Front: Sumo Squats (KB in upturned grip)
Upper Back: Lat Pull Downs
Day 2:
5 x 2min rounds of shadowboxing
30 seconds rest
Day 3:
Lower Back: Sprawl and tuck jump
Upper Front: Press Ups
Lower Front: Kettlebell Lunges (5 Left 5 Right)
Upper Back: Bent Over Rows
Day 4: Rest
Day 5:
Lower Back: One Arm Deadlift (5 Left 5 Right)
Upper Front: Crusher Bicep Curls (press the palms into the bell of the KB and curl)
Lower Front: Hindu Squats
Upper Back: Tricep Pull Downs
Day 6 & 7: Rest
Start each workout with a light cardio set to raise the pulse - finish with an all over set of stretching.
If an exercise is too difficult, painful STOP! If you can't finish your sets without puking/wanting to puke/decent form STOP! Don't do long term harm learn what your body can do and respond to it.
Let me know what you think. Where improvements can be made. What you'd change.
Happy training!
The Holy Trinity
Tue, Aug 30 2011 10:30
| stamina, training, exercise, strength, martial arts Altrincham, flexibility, fitness, stretching, conditioning
| Permalink
There are three main exercises I highly recommend anyone who does martial arts to explore. The first one is the Hindu press up. As the name suggests it's of Indian origin and used by wrestlers for centuries to build upper body strength, co-ordination and flexibility.
Done correctly these press-ups help develop and condition the upper body with stunning effectiveness. By helping the joints and muscles stretch gradually you can develop greater mobility in the shoulders which is ideal for Wing Tsun and other arts. Similarly the use of the core and lower back throughout the movement builds core strength as well as stamina.
Here's a great example of Steve Maxwell performing Hindu press-ups expertly. As you can see the movements employ a large range of motion and all of the major muscle groups making it holistic as well as functional.
The next movement I want to talk about is the Hindu squat. From the same roots as the press up these squats are designed to must the same but for the lower body. A deep movement that employs the quads and recruits the knee and ankle joints it offers you a way develop your muscles and learn how to balance effectively.
As you can see from another example by Steve Maxwell this movement requires some practise. Unlike the press-up you are balancing on two points instead of four and to add to the challenge you are raising your heels at the bottom of the movement!
I would advise caution when first trying to learn this movement. Too much too soon can place unwanted strain on your joints and lead to injury. Go slowly and build up the reps as you feel comfortable - there's no rush.
The last movement I'd like to look at is the Cross Arm sit up. By folding your arms across your chest you add weight and resistance to the movement and by holding onto the shoulders you can cheat with momentum like many fancy core exercises you may come across. This means your muscles do all the work and you build up general and impressive abdominal strength.
What I like about this version is it's simplicity. Also if at first you find it difficult you can make it easier by holding the arms straight out in front of you. If that become too difficult you can place them on your thighs and slide them up and down. Eventually when you build up the strength you can go back to holding your arms on your chest.
You'll notice these three exercises cover all the main areas of the body. They are also compound movements (well the press-ups and squats are) which recruit all the major muscle groups and supporting muscles at once. This means you can exercises efficiently and effectively. Combining all three in a work out is an excellent way to get into shape!
There are all kinds of combinations you can use 3 sets of 25 reps of each exercises is a fantastic workout to get started with. If that proves too much lower the reps to 10 or 15.
Likewise if you want to build up muscle mass and stamina a 10 x 10 workout is a killer! Try it some time and see what you think. However I would caution you to make sure you learn the movements first. Ensure you are strong enough to perform each movement with perfect form and avoid injury.
The best thing about these exercises is that they can be done anywhere with space at any time and as much or as little as you see fit. There are tales of athletes performing rep after rep for hours on end. I dropped in 100 squats to my workout yesterday with relative ease and it felt great! So give them a go, see what you think and let me know how you get on!
Happy training!
Summer Fun at AMAC
Sun, Jul 10 2011 03:39
| martial arts, offers, exercise, Wing Tsun Kung fu, martial arts Altrincham, kids martial arts, conditioning
| Permalink
This summer promises to be one of our best ever. We've just launched our kid's classes to great success. With almost daily interest and a real buzz around the community we are pleased and proud to offer Altrincham something enjoyable, safe and healthy.
If you'd like to enrol your child(ren) in a class that challenges them and helps them develop physically, mentally and socially then simply pop down for a free session! Right now if your child decides to join AMAC you can get the membership package for half price before September 1st. Including 1 year's membership, access to gradings and a full uniform worth £20! All of this for just £15 instead of £30.
For the grown ups however we have some fantastic things happening at the club. With regular classes on a Monday and Thursday night there's something for everyone. Whether you want to immerse yourself in 2 hours of training per night or just pick up a few self defence tips come down and try something different.
Wing Tsun Kung Fu is an excellent martial art for anyone interested in protecting themselves as that is exactly what it's designed for! But it's also a great way to keep fit, learn new skills and try new things. We are offering FREE trial lessons as well as FREE membership before September 1st saving you £49!
Also on Wednesday nights we're hitting the lovely surrounds of John Leigh Park in Altrincham to get people "fighting fit" with brand new conditioning classes. Using a mixture of martial arts techniques, exercise and joint conditioning we aim to get everybody feeling better, looking better and learning how to train for everything they need to excel in martial arts.
As if that's not enough we'll be spending the bank holiday weekend back in the park for an outdoor seminar covering anything and everything you could possibly need. With an intensive look at all the elements of Wing Tsun, martial arts and self defence we're giving the chance to upgrade your skills in one big chunk! Check out our event on Facebook for more information.
For more information contact AMAC or join our mailing list here
If you'd like to enrol your child(ren) in a class that challenges them and helps them develop physically, mentally and socially then simply pop down for a free session! Right now if your child decides to join AMAC you can get the membership package for half price before September 1st. Including 1 year's membership, access to gradings and a full uniform worth £20! All of this for just £15 instead of £30.
For the grown ups however we have some fantastic things happening at the club. With regular classes on a Monday and Thursday night there's something for everyone. Whether you want to immerse yourself in 2 hours of training per night or just pick up a few self defence tips come down and try something different.
Wing Tsun Kung Fu is an excellent martial art for anyone interested in protecting themselves as that is exactly what it's designed for! But it's also a great way to keep fit, learn new skills and try new things. We are offering FREE trial lessons as well as FREE membership before September 1st saving you £49!
Also on Wednesday nights we're hitting the lovely surrounds of John Leigh Park in Altrincham to get people "fighting fit" with brand new conditioning classes. Using a mixture of martial arts techniques, exercise and joint conditioning we aim to get everybody feeling better, looking better and learning how to train for everything they need to excel in martial arts.
As if that's not enough we'll be spending the bank holiday weekend back in the park for an outdoor seminar covering anything and everything you could possibly need. With an intensive look at all the elements of Wing Tsun, martial arts and self defence we're giving the chance to upgrade your skills in one big chunk! Check out our event on Facebook for more information.
For more information contact AMAC or join our mailing list here
2011 - What do you want to do?
Tue, Jan 18 2011 11:20
| calisthenics, rowing, martial arts, cardio, training, keep fit, exercise, martial arts Altrincham, fitness, running, conditioning
| Permalink
The new year is here and as always the gym is full of people with good intentions and the ability to take up space. It must mean that the new year's resolutions are fully in swing and as such it got me thinking about what mine could, or at least should be. I've never made one, not least one that lasted five minutes.
This year however I've decided to make a very simple one "practice what I preach". I'm going to get fitter, not skip exercise, rest when I need to, eat better and all the other things you'll find on this blog, in my classes etc. Throughout the year I'll be measuring my "fitness" in an all round (and slightly vain) way by recording some simple data.
First off body measurements to see how my physique changes thorughout the year. Secondly a record of cardiovascular fitness - this will be done by comparing times and distances for running, rowing, swimming etc. Lastly I will record increases in strength and output - weights lifted and volume of sets and reps.
Part of the plan will be following Martin Rooney's Ultimate Warrior Workouts (reviewed here http://martialstatus.blogspot.com/2010/09/review-ultimate-warrior-workouts-by.html) for the resistance and conditioning aspects of my regimen. CV fitness will be increased by incorporating military guidance on fitness such as taking their PT tests and varying my workouts with rowing, swimming, cross-training and other such activites.
This is really a complicated way of saying I'm going to take a dedicated approach to being fitter, leaner, meaner and better!
So the question is now what do you want to achieve this year? I'd love it if you'd share your aims for 2011 in the comments section below. Happy 2011!
This year however I've decided to make a very simple one "practice what I preach". I'm going to get fitter, not skip exercise, rest when I need to, eat better and all the other things you'll find on this blog, in my classes etc. Throughout the year I'll be measuring my "fitness" in an all round (and slightly vain) way by recording some simple data.
First off body measurements to see how my physique changes thorughout the year. Secondly a record of cardiovascular fitness - this will be done by comparing times and distances for running, rowing, swimming etc. Lastly I will record increases in strength and output - weights lifted and volume of sets and reps.
Part of the plan will be following Martin Rooney's Ultimate Warrior Workouts (reviewed here http://martialstatus.blogspot.com/2010/09/review-ultimate-warrior-workouts-by.html) for the resistance and conditioning aspects of my regimen. CV fitness will be increased by incorporating military guidance on fitness such as taking their PT tests and varying my workouts with rowing, swimming, cross-training and other such activites.
This is really a complicated way of saying I'm going to take a dedicated approach to being fitter, leaner, meaner and better!
So the question is now what do you want to achieve this year? I'd love it if you'd share your aims for 2011 in the comments section below. Happy 2011!
Review: The Spartan Warrior Workout – Dave Randolph
Sat, Jan 15 2011 09:31
| kettlebells, martial arts, training, keep fit, exercise, martial arts Altrincham, fitness, conditioning
| Permalink
Some people will automatically write this book off. The front cover features a menacingly ripped topless bloke with a blank expression and two racked kettlebells lit and lettered very much in the style of the film it's inspired by. We all know about 300 and the controversy of the “real” and CGI physiques displayed so vividly and how they whipped up a frenzy amongst the fitness and fight industries alike. Secondly the title hints and the inner sleeve confirms that Dave Randolph didn't work on the film at all – he is in fact a disciple of the Russian guru and PR maverick Pavel Tsatsouline. A hard as nails Russian expert who brought the old and secret training of strength, conditioning and martial prowess out from under the iron curtain and made a mint in the process.
Gymrats may have toyed with kettlebells as a fad in the last five years or so. But typically being difficult and low-tech they have been forgotten about. While they may be slightly marginalised by this book the influence of Randolph's mentor is there to see for those who have read the brilliant yet expensive books Pavel offers the world. Simple exercises, challenging and nigh on gutwrenching variations and a basic no bullshit approach is the foundation of this book. The simple fact is that those with pretensions of a “superhero” physique and the attributes to use it will cost a super amount of work and discipline. Adherence to dietary abstinence and precise form in the gym are a must here.
The real shame about this book is the way in which the simplicity of the prose and the plan are muddied by complex charts and annotations. I fear this will put off many and dishearten some. The advice and philosophy on hand are excellent especially about the mental challenge of the workouts and how to meet and overcome obstacles. The section General Physical Preparedness (GPP to those in the know) is excellent as far as introductions to the concept go. Although the book loses itself here in its eagerness for a USP (I know, I know) to introduce the casual reader to sledgehammers and tyre flips taking itself squarely out of the realms of most exercise enthusiasts and perhaps the realms of practicality too.
The mix of compound movements, explosive movements and endocrine torturing intensity is brilliant as it is cautionary. The lack of rest periods recommended or indeed encouraged worries me slightly. In terms of inspiration the book is excellent and informative. However I fear it is a set of routines for icing your cake as it were.
Once a strong and solid foundation of fitness is well in place this has the potential to turn people onto that next edge we all crave. For those slovenly spare-tyre carriers like me it is perhaps dangerous to promote this as a starting point. The risk of injury, over-training and damage is potentially much higher if this book is taken at face value. The offer of preparation and pre-hab is good but feels like an afterthought at the back of the book. Logically it should precede the guts of the workout.
Gymrats may have toyed with kettlebells as a fad in the last five years or so. But typically being difficult and low-tech they have been forgotten about. While they may be slightly marginalised by this book the influence of Randolph's mentor is there to see for those who have read the brilliant yet expensive books Pavel offers the world. Simple exercises, challenging and nigh on gutwrenching variations and a basic no bullshit approach is the foundation of this book. The simple fact is that those with pretensions of a “superhero” physique and the attributes to use it will cost a super amount of work and discipline. Adherence to dietary abstinence and precise form in the gym are a must here.
The real shame about this book is the way in which the simplicity of the prose and the plan are muddied by complex charts and annotations. I fear this will put off many and dishearten some. The advice and philosophy on hand are excellent especially about the mental challenge of the workouts and how to meet and overcome obstacles. The section General Physical Preparedness (GPP to those in the know) is excellent as far as introductions to the concept go. Although the book loses itself here in its eagerness for a USP (I know, I know) to introduce the casual reader to sledgehammers and tyre flips taking itself squarely out of the realms of most exercise enthusiasts and perhaps the realms of practicality too.
The mix of compound movements, explosive movements and endocrine torturing intensity is brilliant as it is cautionary. The lack of rest periods recommended or indeed encouraged worries me slightly. In terms of inspiration the book is excellent and informative. However I fear it is a set of routines for icing your cake as it were.
Once a strong and solid foundation of fitness is well in place this has the potential to turn people onto that next edge we all crave. For those slovenly spare-tyre carriers like me it is perhaps dangerous to promote this as a starting point. The risk of injury, over-training and damage is potentially much higher if this book is taken at face value. The offer of preparation and pre-hab is good but feels like an afterthought at the back of the book. Logically it should precede the guts of the workout.
As a source of inspiration and even exercise fetishism this book is fantastic and can teach us all plenty however it's ordering is haphazard. I recommend it for anyone with an open mind and determination of steel, to try, try and try again until they get where they want to be.