Basement explosive strength training with my old friend Larry Storch. 80lbs for all exercises:
- Sandbag power clean - 4 x 5
- 4 x Circuit A
- Sandbag push press x 5
- Sandbag jump squat x 5
- 4 x Circuit B
- Sandbag explosive floor press x 5
- Plyometric pullups x 5
- Sandbag shouldering - 3 x 10/side
Minimal rest (45-60 sec between exercises). Didn’t feel too much fatigue or sweat until the high-rep shouldering for a finisher. Not sure if this is the best method for speed strength/explosiveness, but I thought the push press/jump squat combo was nice.
GPP is very important if you want to reach the top, If you are unfit and can’t do the proper exercises or do sled pulling, treadmill work or kettlebell work, you will undoubtedly fail… GPP raises your ability to do more work by special means. GPP is very common in track and field overseas but is still very much overlooked in the United States.”
Trying to settle my mind and push out the evil chi from my body. Ran through Tiet Sien Kuen focusing on relaxing and calming my energy. I already feel better and more clear headed.
- Chinnies x 30 sec
- Grasshoppers x 30 sec
- Jumping Jacks x 30 sec
- Burps x 30 sec
- Burpees x 30 sec (10)
Repeat 5x, resting 30 sec between rounds.
Man, it really makes a difference where you place the exercise in the circuit. Those burpees were rough right after the burps.
Sunny, 40 degree morning at Washington field. Perfect for sprint work:
Repeat 20x
I rested as needed between sprints and didn’t time anything. Experimented with different start positions: standing, lying on my stomach, lying on my back. I got there at about 10am, which is apparently when the whole world shows up. For future reference, get there before 10 on weekends.
I made the class do a burpee-based warmup today, since I just did 100 before class and then got into the regular stance and technique work. We built on some stuff we were working on and partnered up with it. After class I worked a little Ji Mo Seung Do and Ng Lung Ba Gwa Cheung.
The quest for 100 burpees in 6 minutes continues.
Time: 5:58. Feels good to finally hit this. I tried a different strategy this time. I set my gymboss for 6:00 and decided to take short, measured breaks throughout. I took 5 breaths after my first 25, then partitioned the rest 15, 10, 15, 10, 10, 15. There was one minute on the clock when I got to my last set and I was absolutely not going to miss the mark this time. My motivation for toughing it out was simple - I didn’t want to have to keep doing this!
Previously: 6:42 on 2/23/10; 6:14 on 2/10/10; 6:28 on 2/2/10; 6:14 on 2/24/09; 6:06 on 10/26/08.
One of my least favorite workouts from Ross today:
- Burpees
- Pullups
- Pushups
- Squats
Repeat circuit 4x, starting with 60 second rounds and cutting the time spent on each exercise by 15 seconds each time through (60 sec, 45 sec, 30 sec, 15 sec). Total time: 10 minutes. No rest allowed!
I agree with my sentiments from the last time - this doesn’t look so bad on paper, but it’s just awful. Thought about counting reps but I had to use all my brain power to keep myself moving. I think I averaged about 5 reps/15 seconds for everything but the squats.
Decent size class tonight. Ran them through a standard calisthenics/stance/bridge training warmup before going into forms. Helped a few of the intermediate guys on ji mos after class and did a little Ji Mo Seung Do work myself.
Big isn’t strong. Strong is strong.”
After my interval training session, my shoulders were so tight that I needed to get some of the evil chi out. Ran through Tiet Sien Kuen with light power and focusing on releasing and relaxing. Felt better afterwards.
Getting my intervals in:
Repeat 20x, resting 15 sec between sets.
Alternated between high-knee-sprint-in-place skipping and double unders each round. Once fatigue sets in, both become really difficult. Hard work. Finished with 3 x 5 standing wheel rollouts.
I still have the triple clap pushup in my arsenal, but I want to start incorporating more explosive/speed strength training to make sure I stay explosive. I did everything with my trusty sandbag, so 80lbs across the board:
- Sandbag getups x 5/side
- Sandbag clean & press - 5 x 3
- Sandbag sumo deadlift highpulls - 5 x 3
- Complex Pair - repeat 4x
- Sandbag floor press x 10
- Plyometric pushups x 8
- Sandbag lunges x 5/side
- Lunge jumps x 8/side
- Finisher: Sandbag shouldering - 2 x 10/side
High-rep shouldering is a great finisher. I was originally planning on doing a quick conditioning circuit after this session, but the finisher lived up to its name and I had nothing left in the tank. Also worth noting: the lunge jumps super-set is always torturous.
Well done is better than well said.”
—Benjamin Franklin
I ran the fellas through a warmup today and got the blood pumping. Malcolm took over and went over some great techniques then we worked on Tiet Sien Kuen after the beginners took off. Didn’t get a great sweat, but got the chi moving nicely.
