Training in The 'Peg

[SevenStar]

got a link 2 the heaven and hell workout?

[David Jamieson]

I have found that using a couple of the cross fit training ideas is good too. (sorry for stealing your stuff cross fit)

kb's - swings (from horse to overhead x50)
box jumps x100 (2 ft off the ground - this is a plyometric exercise)
wall ball (you wuill come to hate this one, but it is hella good)
rowing


and then add all the other stuff.

sorry for the mini jack.

[WinterPalm]

got a link 2 the heaven and hell workout?

Just type it in youtube. It's basically:
1 kettlebell, I use a 40pder
5 Swings
5 Highpulls
5 Snatches
5 Clean and Press
5 Circular Cleans
5 Reverse Lunges
Then pass the bell from hand to hand around your back for about 5-10 reps. Then repeat on the other arm.
Sounds easy but try 3-4 times through each arm without putting the bell down. Good for the cardio and insane for the forearm lactic acid.

[WinterPalm]

I have found that using a couple of the cross fit training ideas is good too. (sorry for stealing your stuff cross fit)

kb's - swings (from horse to overhead x50)
box jumps x100 (2 ft off the ground - this is a plyometric exercise)
wall ball (you wuill come to hate this one, but it is hella good)
rowing


and then add all the other stuff.

sorry for the mini jack.

Yeah, they've got some great training ideas. My focus has always been related to theirs but after fighting I realize I need to up my raw strength...aside from some technical tweaking necessary!
I did 100 55 pd kettlebell swings overhead the other day, that was awesome. I actually prefer the overhead variation.

[WinterPalm]

1 April 2008
Weight: 177

San Da

Warmed up with lots of calesthetics and footwork, bear crawls, joint mobility, etc.
Did some kicking and punching drills to loosen up mixing in some footwork.
Shadowboxing
3X3min 50 sec rest. Each round a different person took turns randomly calling out exercises like 10 tuck jumps, 10 pushups, 10 squats, etc. It was pretty good.

Fight Drills: lots of mixing up punches, kicks, and takedowns. Working reflexes in all sorts of positions.

Thai Pads
2X3 min
We did two kicks and two punches and did as many of the 4hit combo as possible giving each shot 100%...no holding back. It was pretty tiring and the short amount of rounds was due to the pad guy being destroyed from the body kicks.

Then 6min abs...and lots, and lots of iron body impact drills.

[WinterPalm]

2 April 2008
Weight: 176.6

Judo
Lots of good stuff. So tiring!
Managed to work some throws on some upper belts...got thrown like nobody's business like usual!
I'm going to start training with the top student a half hour earlier on Saturdays for extra newaza...can't wait!

[WinterPalm]

3 April 2008
Weight: 175

Nothing.

[WinterPalm]

4 April 2008
Weight: 178.8

Kung Fu/San Da

Warmed up with footwork and head movement drills and some mobility stuff.

Iron Palm.
Gung Lik Kuen.

Heavy bag
6X3min, 50 sec rest.

Spartan 300 Workout
Time: 21:05 Pretty good time even though I was pretty tired.

[WinterPalm]

5 April 2008
Weight: Didn't check it.

Judo
Too many bizarre partner strength exercises to remember. Then lots of ground and standing with some crazy running and throwing and rolling drills. I was pretty sore.

[WinterPalm]

6 April 2008
Weight: 179

Looks like my weight is climbing a bit.
Did a lot of walking today. I'm still sore from training. That's a good thing. I'm aiming for 5 sets of 2 reps with 205 tomorrow. If that feels good I might add some sets.

[jackmcmanus21]

Winter....your workouts look very solid. I've been wanting to get into KBs for a while but unfortunately I can't find any around here. Do you recommend them over free weights?

[WinterPalm]

7 April 2008
Weight: 177

Kung Fu/San Da
Skipping
3X3min...lots of joint mobility stuff inbetween. I swear, this is the fountain of youth...of course I'm still young but for all the abuse I put my body through, Magnificient Mobility is gold.
Da Kune 2x felt ok...not great, but not bad either...all the techniques came together but i felt a bit sluggish.

Shadowboxing:
5X3min, 50Sec breaks. This was good. Working on lateral movement, head movement, and different counters.

Sqwats:
135X3
185X2
205X2X5 Sets. Not bad...but my destroyed hip from last Wednesday's Judo was not liking it. Oh well.

Kettlebell tonight.

jackmcmanus21,
Kettlebells are great! For fat loss and for conditioning. My cardio has never been better since adding kettlebells in.
Are they better than free weights? They are a kind of free weight...but are used for different purposes. If you could get a weight set or a set of kettlebells I'd say weights if you want max strength, and kettlebells if you want more cardio based and one armed stuff.
A good idea is to mix the two with sandbags, sprints, gymnastic rings...basically everythinng!

Where do you live?

[WinterPalm]

7 April 2008 cont.

Kettlebell

Warmed up with all sorts of basic swings, snatches, did some halos with both the 40 and the 55.
Then did:
Pistols with 20 pound added weight for counter balance
4X1 Just working singles and trying to keep the leg in a solid groove.
Military Press 55er
4X2 or 1 depending on how it went. The presses weren't actually all that bad for the left which is usually lagging behind.

Supersetted some pullups and military press
4X4 pullups, first two sets with 20 extra, last two with 25 pds extra weight
4X4 Press, 50 pds for all

Double kettlebell clean and press immediately followed by double swing 55 each:
4X5 reps of each, rest 1:30.

Ended with
3X15 swings with the 55 and holding onto my judo gi. Also tried some one handed judo gi swings with the 55 but that was pure agony. I recommend it!!

[WinterPalm]

8 April 2008
Weight: 177

San Da
Lots of jogging, joint mobility stretching, all around fitness stuff. We've got an awesome warmup that works the whole body and prepares it for the training.

3X3min Bas Rutten Thai boxing on the pads
2X3 kicking drill for maximum power.
Assortment of partner drills working on flowing from takedowns to strikes to kicks.
Lots of iron body.
Nothing too big today, next week we're going to get back into sparring.

[WinterPalm]

9 April 2008
Weight: 178

Judo
Death by sprints and burpees. Holy god!
Lots of randori so that was awesome as usual. Didn't feel too good today but I had some fun fights on the ground.