The Next Phase

Happy New Years Guys & Girls!

Hope you had a good Christmas and a Merry New Year.

As promised I am starting a new phase of training for the new year.

For my strength sessions in this phase I have been doing some reading around the Conjugate Method, as made famous by The Westside Barbell gym.  I have also drawn inspiration from Matt Wichlinski (one of my favourite coaches) from The Strength Shop.

I have adapted these styles of training to fit my personal goals which are to be the strongest and fittest BJJ fighter I can be at lightweight (under 76kg with the Gi).  I am also incorporating quite a few gymnastic moves into my training, mainly because I believe they are of incredible value for building full body strength but also because...well...I want to be able to perform them!

Here is the plan.

Each week I will attempt to fit in:

2-3 Strength sessions (as described below)

1-2 BJJ sessions (Either at the BJJ club in the next town or partner drills)

1-2 Conditioning sessions (similar to my current conditioning sessions, lots of variation with some benchmark sessions, special focus on barbell complexes, see note on 31st Dec session)

On top of this I will be trying to snowboard for at least an hour 4-5 days a week.

My strength sessions will look like this:

Strength Day 1 Template:

- warm up & mobility work

- Lower body power move 3-5 x 3-5

- Lower body Max effort Strength (Pull or Push) 3-5 x 3-5

- Upper body High volume work x 1-2 exercises (Pull or Push) 2-4 x 8-12

- Gymnastic / Core exercise x1-2 exercises x2-4 sets of each

Strength Day 2 Template:

- warm up & mobility work

- Upper body power move 3-5 x 3-5

- Upper body Max effort Strength (Pull or Push) 3-5 x 3-5

- Lower body High volume work x 1-2 exercises (Pull or Push) 2-4 x 8-12

- Gymnastic / Core exercise x1-2 exercises x2-4 sets of each

From my (admittedly basic) understanding of the Conjugate method, I have taken the idea of regularly varying the Max-effort strength exercise used.  So for example instead of always doing a standard Deadlift for my lower body pulling max-effort exercise I will change it week by week, varying the grip, my stance, the ROM orthe style of Deadlift.  By doing this I hope to avoid stagnation in my progress.

I have used my own variation when it comes to programming the High-volume (or assistance) work, which I hope will avoid prolonged muscle soreness and recovery time between sessions.  It should also allow me to train other movement variations that might otherwise get neglected.

As you can see each template also includes the option of either Pull or Push for both max-effort and High volume exercises.  I will be varying this too, alternating between the two each session.

I realise that there is a lot of information in this post and that I might not be describing it perfectly but hopefully once I start posting session's on this blog it will become clearer.  If you have any questions then just drop a comment on this post.

I am not sure that this format of programming will prove to be the ideal for me at this time but from the information that I have researched and the knowledge I have of my own goals and my own body I believe it is a good place to start.  When changes need to be made I will make them but rather than sitting around theorising as to 'the perfect plan' I want to get out there and try this out, see for myself how effective it is.

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For those of you that are interested, below are the details for my last few sessions of 2012.

Two of them were standard strength sessions, from my old phase and the second two were benchmark conditioning sessions that I decided to do on the last two days of the year because I wanted to see how I was progressing with them.

Thursday 27th December:

Strength

1) 1 DB Snatch 3 x 4 per side (alternate) (65lb-70lb-70lb)

2) Deadlift 4 x 6-8  (6,6,6,5 @ 120kg)

3a) Straddle L (box low) 5 x max

3b) Handstand (w/lower) 5 x max

4a) Back lever (flat tuck - bar) 4 x (5x2 sec)

4b) Front lever (straddle - bar) 4 x (5x2 sec)

4c) L / Y / W / T shoulder exercises 4 x 15 each

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Friday 28th December:

Strength

1) Hang power clean x 2 + Hang clean x 1  x3 sets (55kg/60kg/60kg)

2) Front squats 4 x 6-8  (72.5kg x 7 / 74kg x6, x6, x5)

3a) Planche (flat tuck on DBs)  4 x (5x2 sec)

3b) Symmetrical Deadbugs 4 x 30 sec per side

4a) Around the world Pull ups 3 x 8

4b) 1 DB overhead press x 6-8 + 20 sec hold (with lats engaged) x3 sets

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Saturday 29th December:

Rest Day

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Sunday 30th December:

Conditioning session

100 Rope turns

10 Burpees (full style, not sprawl, no press up)

10 Press ups

10 Bodyweight squats

10 Pull ups (no kipping)

x 10 Rounds as fast as possible

Last time I attempted this workout I completed it in 27.35

I knew that the third attempt would be difficult but I managed to shave just over 1 minute off my previous time, completing it in 26.17

I felt pretty awful immediately after this session but was glad that I managed to improve my time.

I know that I am going to have to work hard on my conditioning if I want to shave more time off this session.

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Monday 31st December

Conditioning session

12 Deadlifts

9 Hang power cleans

6 Push press

x 5 rounds as fast as possible

Completed with 50kg, previously I had managed to complete this in 11.15 (12th November) and before that I had only managed 12.46 (1st September).

Today didn't go well and it took me 11.55 to complete this complex.

I can't deny that I am gutted about this.  It could have been down to external factors but I also know that this session is always a massive challenge for me, both mentally and physically.

I am not going to make excuses, it beat me today.

What I have learnt from this is that I want to build more of my future conditioning sessions around Barbell complexes.  I believe that they are fantastic for grappling conditioning and they are also something that I shy away from sometimes because they are incredibly gruelling.

I am slightly concerned that using heavier weights during my conditioning sessions (through complexes) might impact on my performance and/or recovery from my strength sessions but I will endeavour to build in adequate recovery time.

Lesson learnt, time to nut up and get the hard work done!

Happy New Year.

Train hard, live happy
Bradbury

A Rolling Stone

Hi Guys & Girls,

Hope you are enjoying the holidays, just a quick entry today.

As planned I took Christmas eve and Christmas day off (although I had to work a half day shift on Christmas).

I planned to get straight back into training on Boxing day but unfortunately my local gym here in Banff was closed.  I got home from a full days work tired but determined not to let myself slip from the schedule.

Once again I had to use the space and equipment available to me in my small shared flat, to do a conditioning session.  What I put together did the job.  It wasn't perfect but it got me working hard and breathing heavy and was far superior to just giving up and veg-ing on the sofa.

I decided to use Tabata Intervals (20 seconds of high intensity work followed by 10 seconds of recovery, repeated for time, in this case, 5 minute rounds).  I took 2 minute rests in between rounds.

In total I performed 4 rounds.

Rounds 1&2 were:

Burpees (full movement but no press up) &

Wall walks

Rounds 3&4 were:

Mountain climbers &

Short bodyweight rows from our coffee table

I wanted to share these videos with you, partly to show you a few of the exercises that I was using but mostly to demonstrate that a lot of work can be done in a small space with little to no equipment.

Never give up.

And don't worry about every session being perfect.  In an ideal world this isn't the session I would have been doing, but circumstances are rarely going to be perfect.

Rather than waiting for everything to be ideal, for the stars to be aligned.  Stop making excuses, stop saying "I will start my new exercise regime when...." or "In the new year I am going to really get on with it"

No! Start now! 

Sure it might not be perfect but some exercise, any exercise is better than none.

You will learn more in time.  Techniques will be refined and session will become more effective but until then, just get going and keep going.  A rolling stone gathers no moss.

Train hard, live happy

Bradbury

Getting it done!

So the training continued in the seconds part of this week.

Thursday 20th December:

I got home from a full day at work and was pretty tired.  I realised that I needed to spend some time at home with my girlfriend, so going to the gym wasn't really a viable or attractive option.

But I don't like giving up!

Achieving something great is about consistent hard work.  Small choices add up and make a big difference.  I had planned to do a conditioning session that day and I didn't want to let that slip by.

It was going to be hard to satisfy all demand on my time, especially considering my low energy levels.

'Today I will do what others won't, so Tomorrow I can achieve what others can't' - Jerry Rice

I love this quote.  I love the satisfaction of pushing myself and staying committed to achieving something. And when others around me are being flaky, it drives me on even more.  I don't consider myself anything special but there are physical acts which I can do that others can't.  I haven't been particularly genetically gifted, I have just worked hard and consistently and the results come in time.

So when it came to doing my conditioning session I used what I had:

A bit of space in my bedroom (probably about 3x8 foot) and my own body.

I went for 30 seconds flat out on each exercise:

- Burpees (full, not sprawl)

- Split jumps

- Press ups

- Burpees (as above)

- Star jumps

- Bodyweight squats

30 seconds rest between rounds

x 4 rounds total

Then,

Tabata intervals (20 sec work, 10 sec rest) repeated for 6 minutes total of:

- BJJ triangle mime drill

- V-ups

It wasn't the perfect workout by far but it was a lot better than giving in to the situation and just sitting on my arse.  My girlfriend was sat right on the bed beside me so I didn't have to spend time apart from her even.

I have said it before but it really is true.  THERE IS ALWAYS SOMETHING YOU CAN DO!

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Friday 21st December:

Strength

1) Hang power Snatch x 3 + Overhead squats x 1  x 3 sets (45-50kg)

2) Deadlifts 4 x 6-8  (8 reps@115kg / 3x6 reps@120kg)

3a) Planche practice 4 x (5x2 sec)

3b) Symmetrical Deadbug 3 x 30 sec per side

4a) BB Overhead press 3 x 6-8 (50kg-47.5kg)

4b) Wide grip Pull ups 3 x 8

5a) Straddle L (one hand centre) 3 x 5 sec per side

5b) Handstand practice 3 x max

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Saturday 22nd December:

Rest Day

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Sunday 23rd December:

Strength

1) Hang power clean 3 x 4

2) Front Squats 4 x 6-8  (8@70kg + 6,7,6@74kg)

3a) Back Levers (flat tuck from bar) 4 x (5x2 sec)

3b) Front Levers (straddle from bar) 4 x (5x2 sec)

4a) Dips 3 x 6-8  with additional 30-35lbs

4b) Bent over rows 3 x 6-8  (70kg)

5a) Barbell Landmines 3 x 6-8 per side (Olympic bar + 15kg)

5b) Straddle L (on box, straight but low legs) 3 x max

Well, Christmas is coming now.

I hope to be back in the gym on 26th.  I am having a couple of days off to enjoy the season (though I am working 6am-12pm on Christmas day).  I'm going to be eating a lot of food but trying to keep it as healthy as possible.

As promised before, details of a new training phase will be coming along in January so keep the blog bookmarked on your browser.

Until then, Merry Christmas, enjoy!

Train hard, live happy

Bradbury

Back on track

So as hoped my recovery from the flu I went down with was steady, I was careful not to jump back into training too quickly and so it wasn't until Wednesday (12th), after 5 days of full rest, that I got back to training.

Wednesday 12th December:
Brazilian Jiu Jitsu drills and sparring (with partner) x 1 hour

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Thursday 13th December:

Strength Training

1) Power Snatch + Overhead squat 4 x 3

2) Deadlift 4 x 8  @ 110kg - not quite what I was lifting before my illness, I wanted to ease back in

3) Gymnastic Complex - L-sit (5 sec hold) to Headstand to Rev. Leg lift 3 x 5  (see first video below)

4a) Around the world Pull ups 3 x 8  (see second video below)

4b) 1 DB Overhead press x 6-8 + overhead hold (20 sec)  x3 sets per side

  

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Friday 14th December:

Strength Training

1) Power Clean x 2 + Squat Clean x1  x3 Sets (60kg)

2) Front squats 4 x 6-8 (8,8,7,6)  @ around 60kg  -  Again, temporarily less than I was lifting before

3a) Back Lever (flat tuck, from bar) 4 x (5x2 sec)

3b) Front Lever (straddle, from bar) 4 x (5x2 sec)

4a) Arch hold 3 x 30 sec

4b) Hollow body hold 3 x 30 sec

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Saturday 15th December:

Rest Day - Keen not to push things too hard, too soon as I was aching more than usual from the previous two days of strength training I decided a rest day would be a good idea.

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Sunday 16th December:

Conditioning Circuit

30 seconds on each exercise

- Bar facing Sprawl Burpees

- Landmines (Olympic bar w/ 5kg plate)

- Pull up to press up

- Sprawl Burpees w/ lateral jump over bar

- Skipping

- Hang power clean & power jerk (70lb / 30kg)

Rest 1 minute

x 5 Rounds

Tough little circuit, each round is only 3 minutes long (half a full BJJ round at my level) so there is the drive to attack it really hard.  The regular 1 minute rests allow just enough recovery for you to continue at a vigorous pace but the cumulative effort of the whole session kicks in by the end of the 20 minutes.

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Monday 17th December:

Strength session

1) 1 DB Snatch 3 x 5 / 4 / 3 per side  with 65lbs / 70lbs / 75lbs

2) Deadlift 4 x 6-8 (8,6,6,6)  with 115kg  -  Back up to where I was before my illness

3a) Handstand practice 4 x max time

3b) Turkish Get-ups (DB) 4 x 3 per side  with 35lbs / 40lbs / 50lbs / 60lbs

4a) Assisted 1 arm pull ups (topped up w/ wide pull ups) 3 x 3-4 per side + 4 wide pull ups

4b) L / W / Y shoulder exercises 3 x 15 each  (with 2x7.5lbs)

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Tuesday 18th December:

Strength session

1) Power clean 3 x 3  (with 60-65kg)

2) Front squats 4 x 6-8 (6,6,8,8)  @65kg  -  lacking a bit of fire with this lift, will endeavour to push

                                                                myself harder next time and regain my mental focus for it

3a) Back levers (flat tuck, from bar) 4 x (5x2 sec)

3b) Front levers (straddle, from bar) 4 x (5x2 sec)

4a) Bench press 3 x 6-8  (70-72.5kg)

4b) 1 DB rows 3 x 6-8 per side (100lbs-95lbs)

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Wednesday 19th December:

Rest Day - Another chance to recuperate from some heavy training and lack of sleep due to work commitments.  Back to the training tomorrow.

I realise that this format of training hasn't varied much (except for rep ranges) for a couple of months now.  Don't worry, I am not stagnating, I plan to begin a new training format in the new year once the rush at work and the festive season is over.
So. Keep watching, I will post more details soon.

In the mean time... if you have any questions just leave a comment below.

Train hard, live happy

Bradbury

Inspiration from Team Hoyt

Hi Guys & Girls,

Today I wanted to share a couple of videos with you.

I first heard of the Hoyt team a couple of years ago but recently re-watched these videos.

I can't do them justice, take a few minutes to watch them, simply put they are incredible.

As Dick Hoyt says

“Yes you can.

You can do anything that you want to do as long as you make up your mind.

You can do it.”

Your sport might not be endurance racing, I know mine isn't, but the dedication and perseverance show by Dick and Rick still inspires me as I go about my training.

Train hard, live happy

Bradbury

Patience & Reward

Hi Guys & Girls.

Very interesting week.  After my last post on discipline I set off with renewed determination to my training.

Tuesday 4th Dec:
Strength
1) BB Hang Power Snatch + Hang Snatch 3+1 / 2+1 / 1+1 / 1 (Hang Snatch)
   - Basically on the last rep of each set I would descend into the full overhead squat, snatch receive position.

2) Deadlift 4 x 6-8  (actually achieved 8,7,7,5) @ 115kg

3a) L-sit to Handstand (attempted) 3 x 5
3b) 1 DB Windmills 3 x 8 per side (40lb)

4) L-Sit to headstand to Reverse leg lift 1 x 5 - Cheeky little complex gymnastic movement here, I may post a video soon as its a nice little move, I was just playing around with it here.

5a) Around the world Pull ups 3 x 8  - Start from a deadhang, the wider your grip the more challenging, pull your body up to one side (or one hand), then move your body straight along the bar to the other hand without lowering, then lower back down to the middle.  Repeat the other way.
5b) BB Push press 3 x 6-8 (50kg-55kg)

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Wednesday 5th Dec:

Strength

1) Power Clean x 5, 4, 3, 2, 1 (60kg-70kg)

2) Front Squat 4 x 6-8  (actually achieved 8, 7, 7, 7) @ 70kg

3a) Planche practice (flat tuck) 4 x (5x2 sec)

3b) L / Y / W / T shoulder exercises 4 x 15 reps each

4a) One arm Press ups 3 x 8 per side

4b) One arm DB rows 3 x 8 per side (95-100lbs)

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Thursday 6th Dec:

My Birthday!

So before work I managed 1 hour of Brazilian Jiu Jitsu training with a friend.

Otherwise it was a rest day.

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And that is where is all started to go a bit down hill.

Unfortunately on Thursday night I went down with a stinker of a cold / mild flu which over the last few days has settled on my chest causing me to not be able to elevate my breathing without suffering painful coughing fits.  (probably not helped by working outdoors in temperatures down to -15 C)

A lot of people working on the ski resort have come down with similar illness's (one even being diagnosed with Bronchitis).

However...there is always something you can do.

So, despite the fact that I have been finding this very infuriating I have been staying focused on the elements that will enable me to make as quick of a recovery as possible while losing as little ground as possible training wise.  Principally this has been down to nutrition and rest.

I have trying to focus my energy on regular eating, balanced meals with as much veg, healthy fats and lean protein as possible.  I've tried to keep my hydration levels up (pee should be clear) and avoided alcohol.

The problem is, as stated above, it was my Birthday this week which means there has been all kinds of temptations: chocolate cake, going out for drinks, sweets and other things which when enjoyed in balance (and small quantities) can be fine but when trying to recover from a nasty illness they should be avoided at all costs.  My staff allowance of one hot drink a day at work has been changed from a salt and sugar laden hot chocolate to green tea.

I am not trying to blow my own trumpet here, the point I'm trying to make is that we are all going to have set backs, mine happened to be this illness.  Some will be fleeting and some will be a longer road to recovery. But you must try not to lose hope and give into despair.  Don't throw away all of your hard work and dedication, THERE IS ALWAYS SOMETHING YOU CAN DO!

“Many of life’s failures are people who did not realize how close they were to success when they gave up.” - Thomas Edison

On this theme I am please to announce that my home club of Carlson Gracie Camberley had their annual grading on Friday night.  Several members of the team received new belts (and the whipping that goes with them).  I think pretty much every one of these guys has had set backs through illness, injury and issues in their personal lives which have threatened to impact upon their training.  But they have carried on with patience and dedication to their goal.  For some it has taken years to earn their new belts, they have had high's and low's and they are far from finished on their journeys but they act as the perfect illustration of staying focused to achieving a goal.  Congratulations guys, you know who you are!

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” - Thomas Edison

Daniel Commane's the day after receiving his Purple belt, and the whipping that comes with it.

So, I am going to keep resting up, trying my best to avoid the lure of chocolate and junk food not matter how comforting it might seem.  Training will resume when I am full recovered but the blog will continue.

Train hard, live happy

Bradbury

A Question of Discipline

I've been thinking a lot recently about discipline.
Particularly discipline in training to achieve goals.

In my day to day I get a lot of people talking to me about their fitness ambitions and dreams.

"I really hate being fat, I want to lose this weight and tone up.  I'm going to start running again."

This is a pretty typical statement and people often say it with such purpose but then when I see these people a few months later they don't seem to have changed and when I talk to them it is obvious that they are still engaged in the same lifestyle, drinking & eating habits or lack of exercise that they were before.

When it comes to health, fitness or sporting goals it seems that a lot of people want to achieve their ambitions without changing anything they are doing.  It's not rocket science, if you don't make changes then nothing will change.

Don't get me wrong here.  I'm not criticising other people's choice of lifestyle, if you want to go out every weekend (and maybe mid-week too) and drink a load of beer or wine.  Or if you really love eating pizza and McDonalds several times a week then that is your choice, it's your life.
What annoys me is when the same people then bitch and moan about not being in the shape that they want to be.

It's your life, it's your body.  If you really want to change it then you can but you are going to have to show some commitment to your goals and (shock horror) possibly sacrifice some of the things which are holding you back.  That's discipline.

On a very simplistic level it can be said that most of us are living the way we want to.  The person who say's that they want to have six-pack Abs but then sit's on their sofa all evening watching TV and eating ice cream has made their decision.  They have voted with their actions.  They obviously want ice cream and TV more than they want visible Abs, even if it's just that few seconds that they are eating the ice cream.  I'm sorry but if you wanted the six-pack enough then you would muster the discipline to not eat crap.

That may sound harsh and I do believe that there are exceptions but it's a theory that actually helps me to stay on track with my goals.  This may come as a revelation to some of you but chocolate and sweets are actually really tasty!  And even I think it would be really nice to eat loads of them everyday but I don't because I know that, for multiple reasons, if I did then I wouldn't achieve the fitness, health and sporting goals that I have set myself.

Every bite of food, every action and every decision can be put into one of two categories:
Will this help achieve my goals, or will it hinder them?

Ask yourself this next time you are doing your food shopping or trying to decide what to do for the weekend.  Chances are you already know the answer, the real question is:

'Do you want it badly enough?'

Are you willing to sacrifice having a sugary snack that you don't really need, or another beer or watching another episode of X-factor instead of doing a workout?

Health and Fitness doesn't have to be complicated.  Everyone know that Broccoli is better for you than cake and that getting up off your backside and doing something, ANYTHING active is more likely to melt fat away than just sitting like a zombie in front of the TV.  However only a relatively small proportion of people actually show enough discipline to achieve the goals they set themselves.

So next time you think about your fitness goal ask yourself:
'Do I really want this?'
If the answer is yes, then do it.
Step by step, with every positive choice, you inch yourself closer to succeeding.
Overnight fitness doesn't exist and skills take time to develop but if you look at the people at the top of their game they got there through consistent dedication and discipline to their cause.

It won't always be easy, some days you will want to give in but if you want something and you stay disciplined, you will achieve it.  And how awesome will that be!

Here is a short video that exemplifies some of my point.  David Smith's story is obviously a dramatic one but he took it one step at a time with consistent discipline.

Train hard, live happy
Bradbury

My Week in training

Hey guys & girls,

Good week of training this week, coming towards the end of this simple program so things will be changing up in a couple of weeks.  A lot of work squeezed in and some different exercises so any questions, just drop a comment below.

Sunday 25th Nov:

Strength session - I have now moved onto the next phase in this current simplistic cycle of strength training, so once again the rep range has gone down slightly, to 6-8 reps for most exercises, and the weights will be going up.

1) BB Hang Clean & Jerk 4 x 3-4 (40kg-60kg)

2) Front Squats 4 x 7-8 (67.5kg-70kg)

3a) Planche practice (tuck/flat tuck) 4 x (5 x 2 sec hold)

3b) L-Sit hold 4 x max

4a) One arm DB row 3 x 8 per side (80-95lbs)

4b) BB narrow grip bench press 3 x 8 (70-75kgs)

5a) Windmills 3 x 5 per side (35lbs)

5b) Handstand practise 3 x max

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Monday 26th Nov:

Conditioning session

30 sec intervals (with no rest in between) of:

- Burpees (sprawl, lateral jump, no press up)

- BB Hang Power clean & power jerk (60lbs)

- Star Jumps

- 2 DB Split Snatch (2 x 25lbs)

- T-press ups (2 x 25lbs)

- Mountain climbers

Repeated for 2 rounds (6 mins total)

REST 5 mins

Tabata intervals (20 sec work, 10 sec rest) repeated for 6 mins of:

- Pull up to press up

- BB Landmines (w/10kg plate)

REST 5 mins

Repeat of first set (30 sec intervals x 6 mins)

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Tuesday 27th Nov:

Rest Day - Putting in a long day at work and giving the muscles time to recover and grow!

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Wednesday 28th Nov:

Strength session

1) BB Snatch 3 x 3 (50-52.5kg)

2) Deadlift 3x8 + 1x6 (110kg - 115kg)

3a) Back Lever practice 3 x (5x2 sec hold) flat tuck / partial straddle

3b) Front Lever practice 3 x (5x2 sec hold) straddle

4) Muscle ups (rings) 3 x 8 (top up each set with pull ups) - achieved 5, 4, 4 muscle ups

5) 1 DB overhead press x 10 + 20 sec hold x3 sets  (lats engaged during hold)

+ BJJ training with partner x 60 mins

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Thursday 29th Nov:

Conditioning session

Crossfit session with a training partner. "Fran"

Thrusters (100lbs / 45kg)

Pull ups (kipping allowed)

x 21, 15, 9 reps of each

Completed in 7.27

Rested for a few mins, then

Row x 30 sec (high pace)

Burpees x 30 sec (recovery)

x 6 rounds

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Friday 30th Nov:

Strength session

1) Power Clean 3 x 3 (60-65kg)

2)  Front Squats 2x8 + 2x6 (70kg)

3a) DB Alt. chest press 3 x 6-8 (2x70-75lbs)

3b) Inverted row 3x8 (pause at top)

4a) Planche practice 3 x (5x2sec) (flat tuck)

4b) L / Y / W shoulder exercises 3 x 15

4c) Symmetrical Deadbugs 3 x 30 sec per side

4d) Handstand practice 3 x max

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Saturday 1st Dec:

BJJ training (with partner) x 60 mins

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Sunday 2nd Dec:

Conditioning session:

So today I decided to re-test a session from about 6 weeks ago (17th Oct).

10 Pull ups (kipping allowed)

10 DB swings each arm

10 Plyometric (clap) Press ups

10 Knee Tuck jumps

Try not to rest in between exercises, then rest as necessary between sets

Last time I managed to get 10 rounds, this time I got 11 rounds and had 40 seconds spare (so hopefully 12 rounds next time!)

A nice little improvement, happy with that.  But I feel there is more so must push on and try for more next time!

Train hard, live easy

Bradbury