Starting from scratch

[stubbs]

After playing around with different types of training methods, diet and working around injuries I've decided to do a long(ish) term training plan for myself. I found when I didn't have a long term plan and I made progress I started to get carried away and push myself before my body was ready. Hopefully this will help me stop getting carried away.

I'm gonna be selfish and use this thread as a training blog, making notes as I go along, mark any progress and maybe post pics of my progress if I feel daring enough.

Here's the vague plan:

2nd Aug ? 10th Oct - BW - Pullups
1 Hand Push Ups
Pistols
Handstand Push Ups
Reverse Squats
Chin Ups
Dive Bombers

14th Oct to 13th Nov Muay Thai training in Thailand.

15th Nov to 31st Dec ? Start bringing the weights back into my training? 3 day split 3 sets of 15 reps ? light

Jan to April ? Mass ? 4 day split, 4 sets 8 reps

April to summer im gonna try to rip up ? 2-3 days HIIT with 3 day split weights



I'll mix things up as I go along but I wanted to have rough goals ahead of me. The reason I'm only doing BW stuff now is because the facilities at my gym aren't too great and I thought it'd be good to try a couple of months of pure BW training. I'll be joining another gym (going back to my old gym) after Thailand, but I can't afford it at the mo because all my money's going towards the trip.

At the moment I'm between 185-190lbs at about 13%bf. By the end of April I'd like to be about 200lbs + at about 13-15% bf(I don't mind a bit of fat while I'm trying to bulk up). Then for the summer (next year) I'll try to keep as much weight as possible but go down to 10% or below.

This training will be in addition to 3 to 5 sessions of martial arts training (chang chuen, wu shu and san shou) a week. I'll probably also try to take about a weeks rest every 6-8 weeks.
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[rubthebuddha]

stubbies -- if you're going to train at a proper thai camp, you **** well better be in good running shape BEFORE you go. five miles at a time as a warmup before regular practice is about normal.

if you're not in good running shape before you go, you will spend a lot of your early training time getting in shape and not really doing the one thing you want to do -- kick ass. :)

[stubbs]

good point. i'll start running again about 6 weeks before i go. i used to do a lot of running a while back and im in reasonably good shape at the mo, so hopefully my body wont take too long to get back into it. its about time i got back into running anyway - i've put it off for ages
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[IronFist]

Originally posted by rubthebuddha
stubbies -- if you're going to train at a proper thai camp, you **** well better be in good running shape BEFORE you go. five miles at a time as a warmup before regular practice is about normal.


A five mile warmup? Fvck me. I can't even run 3 miles total, much less as a warmup. If I ran that far I would have ZERO energy left to actually fight afterward. Maybe that's why they're all so skinny.

[rubthebuddha]

most of the elite thai schools i've read about start the day with a five-mile run or something similar, then some skills work, then break for breffas. come back a couple hours later, jump rope for 15-30 minutes to re-warm, then sparring or bag work. another break for eatins, then one more training session to wrap the day up.

that's a regular day, and it's why they're so lean. the term "train like a thai" doesn't just mean throw roundkicks with your shins, even though a lot of people seem to think so. :rolleyes:

[IronFist]

I wonder how much they can squat? :D

[rubthebuddha]

probably still more than us. :o

and then, after they out-squat us, they'll kick the living fizzuck out of us for questioning their l33t sk!11s

[stubbs]

i had a go at my first BW workout in ages. i took it fairly easy but i thought i would've been able to do more. ah well its a start:

Pull Ups x 6,6,4 + 2slow negatives
Reverse Squats 3 x 50 fast
Handstand Push Ups 6,5,4
1 arm pushups 3x6 each arm and my form sucked - need to work on them
Pistols - couldn't do full range unassisted but i did 2x10 half range and 1 x 10 full range holding onto a chair for balance
Chin Ups 6,6,5 +1neg
Dive Bombers 3x10 fairly slow
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[stubbs]

today i did rope jump in 1,2,3,2,1min rounds piramid followed by a few (literally a few) pistols, then i did one of the early stages of the 100 push up prog, so i did

position 1 (hands to sternum) 7 partials, 7 full, 12 partials, 12 full
then same for position 2 (hands to side) and then position 3 (hands out wide).

next time i do it ill do longer rounds for the rope jumping. i found that in the 3rd minute my co-ordination went really sloppy but hopefully that'll improve with time
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[stubbs]

I've had a couple of set backs recently but I'm trying to get back on track now.

A couple of weeks ago, something I ate disagreed with me and was very ill for most of the week(see my 'food poisoning' thread). Tried to get back into training last week but injured my elbow during takedowns/rolls - it got over extended and my clumsy partner lost his balance and fell on it as he was taking me down!! I think it was bruised internally and has only just healed properly.

Did some training at home today and was totally puffed out. I did rounds of rope jumping in a piramid fashion in 2,3,4,3,2 minute rounds with a bit of rest inbetween follwed by 60 reverse squats, 50 push ups and 50 crunches at the end just to take what little energy I had left in me. Whole thing took about 25 mins or so. Still not great, but despite the set backs, its progress!!
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[stubbs]

woops i kinda forgot about this post. i've slacked off a bit in my training recently and i'm off to thailand in a couple of days...man i'm gonna suffer out there!!

anyhoo here's the place im going to this thursday

http://www.wmcmuaythaicamp.com/index.html

should be fun! and by fun i mean it's gonna hurt!
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[Toby]

Have fun stubbs! Looks like an awesome place. Some of the trainers look badass. Let us know how it was when you get back.

[Serpent]

Yeah, what Tobes said.

Also, what's a reverse squat? Seems like everyone here has different names for exercises to me! :eek:

[stubbs]

cheers guys. turns out they got an internet cafe out there too so i'll prob try to keep up the training diary maybe post a few pics while i'm out there.

reverse squats:

http://www.trainforstrength.com/ex-11.shtml
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[Serpent]

Originally posted by stubbs
reverse squats:

http://www.trainforstrength.com/ex-11.shtml
Right, OK. What's reversed about that then?

[Vash]

You're starting at the bottom.

[stubbs]

Hey all,

Training's certainly tough over here but I'm starting to get used to it. We train twice a day 6 days a week for 2 hours a session. At the start we normally run - either a long run (I think up to 10k) or short sharp interval sprints up the hill (which I do). Then we stretch, shadow box, do pad work, body weight excercises, bag work and everything else they feel like throwing in. Quite a few of the people here are traing for fights and are quite experienced so I felt a little bit out of place to start with but its ok now. The trainers here really push you! One of the guys training for his fight had to do 400 kicks in his last training session (10 second break between each 100 kicks) on top of everything else!!

Anyways gotta go - off to get a thai massage ;)
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[norther practitioner]

You're starting at the bottom.

lol thats funny, so after half a rep you're doing squats.

[Ego_Extrodinaire]

Originally posted by stubbs
Hey all,

Anyways gotta go - off to get a thai massage ;)

sounds rough. Do you have access to a camera or camcord??

[Serpent]

Originally posted by norther practitioner
lol thats funny, so after half a rep you're doing squats.
Exactly! Funny shiz. ;)

Stubbs - keep at it, bro, and keep us informed.

[stubbs]

Originally posted by norther practitioner
lol thats funny, so after half a rep you're doing squats.

you're also not doing full range squats - just the bottom portion.

ego ex - i've got a camera but i don't think i'll be able to load up any pics till i'm back.

i had to have this morning off because my feet were killing me. im not used to training in bare feet and i stupidly got convinced to have a foot scrub from this two little old thai ladies on the beach a couple of days ago. it left my feet really soft which was nice but no good for training and my soles are all blistered and torn. guess i'll just train in my running trainers for the next few days. its fight night tonight and 4 people from the camp are fighting so it should be good fun to watch!
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[Ego_Extrodinaire]

and those sore feet are what it's made of! we'll still be here and will enjoy your pics / clips whenever you get a chance.

enjoy it bro. it's not every day you get to........


:)

EE

[stubbs]

Originally posted by Ego_Extrodinaire

enjoy it bro. it's not every day you get to........



thats exactly what i'm going to do for the last two weeks - enjoy it! it started getting to the stage where it wasn't much fun anymore and i don't think my body can take the pounding some of these people can. at 86kgs i think i'm the heaviest here - most are between 50-65kgs and their knee's are able to cope with this sort of training. i'm probably just making excuses, but over time you get to know what your body likes and doesn't likes. most of the people here are trying to cut weight and just eating plates of fruit and protein shakes and doing **** loads of cardio. i'm quite happy being the weight i am so i'm eating whatever i like - and the foods soooo good over here!! :D

for the last two weeks i think i'm going to take just one private session a day to focus on my technique and enjoy the rest of my time here. i'm going to go rock climbing on saturday and take a cycle tour sunday so i'll still be very active and enjoying it. the people i've spoken to here haven't seen much of the island because they don't have any energy - they just sleep all day. i'm only here for another two weeks so i don't want to get like that
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