Wednesday, 18 December 2013

Progress

Hi Guys & Girls,

I have been pretty absent from this blog for a few months now, do apologise but rest assured I have not been idol.

Today's post is about Progress.

I'm a firm believer that people should always aim for progression in their lives, especially when it comes to exercise.  Too often people drift through session or training plans with no real focus, not keeping record of how they are performing. If you don't know how you are performing, if you don't get any sort of feedback on what all your effort and hard work is going towards then it is easy to lose motivation and eventually give up.

Your measure of progress can be just about anything that is related to your goals.

Want to get stronger? Ok, pick a few movements that test strength, see how you do for a set number of reps and then write it down.  Test again every month and see how you're going.

Want to look better? Ok, take some picture of yourself in your swimwear, then take the pictures again every week or two.

Want to be fitter? Ok, pick a workout that can be easily measured, test yourself and then re-test every few weeks.

It isn't hard to do, but it is amazing how many people don't do it.

I genuinely believe that there are two big reasons people don't measure their progress when it comes to exercise.  Firstly because they know it will make them accountable, they will have a pressure to perform better and to beat their current bests.
Secondly, because they are afraid to fail.  They are afraid that they might not make progress.

DON'T BE AFRAID!

You can't be afraid to try, failure might happen but as long as you don't give up then you haven't really failed, you've just found out what doesn't work and you can reset yourself to try again with a different tactic.
Effort never leads to failure, even if you don't achieve the goal you were aiming for you will have bettered yourself in some way.

So, speaking of progress.

A few post back I talked about Gymnastic Strength training and I posted a video of myself doing some exercises.  If you missed it, that post can be found here.
I promised that I would update you guys and let you know how I was getting on.  Well, it has been 6 months, I have only been able to practice these exercises once a week, but I've tried to stay diligent with them and I'm happy to say that I've made progress.
In pretty much each exercise I am now either holding the positions for longer or using a more challenging variation.

Here is a video of my latest gymnastic strength training session



There are a couple of exercises from the first video that aren't on this one.
I still work with them (I just didn't do them in this session) and they are still progressing too.

I hope this video provides a bit of inspiration. It has taken me 6 months to make this progress, it isn't massive but it is well earned and considering I was only practising them once a week I don't think it's too bad.

I have't put this video up to show off or boast but to show what regular training with a focus on progression can achieve.  While I was in the park practising pistols one day a man passed me and said something along the lines of:
"They look very hard, I couldn't do them"

My response was:
"They look tough but it's the same as anything, you start off simple and build up.  You just happen to be seeing me after a lot of practice.  You haven't seen when I first started and kept falling on my arse."

Achieving progress can feel like a scary and long journey but remember, the time is going to pass anyway, why not be bettering yourself while it does!  Never give up on trying to progress!

I want to leave you with two quotes;

"Progress is impossible without change, and those who cannot change their minds, cannot change anything" - George Bernard Shaw


"If there is no struggle, there is no progress" - Frederick Douglas

Change your mind, set yourself to progress and watch your life change for the better.
Good luck in your training, whatever it might be.

Train hard, live happy
Bradbury

Friday, 5 July 2013

Women and lifting

Hi Guys & (especially) Girls,

First of all let me say that there are going to be some generalisations in this article, particularly about the way females exercise and some of their misconceptions about resistance / weight training.  I realise that not all women think or act this way. Sorry if it offends, that's not my intention.

One thing I hear a lot from people (especially women) when I talk to them about their routines is
"Well I'm trying to lose weight, so I am just doing cardio.  Weights will make me bulky"

Ok, so the first very important distinction to make here is between losing weight and losing fat, most people will use the terms interchangeably but they are very different.

Losing weight simply refers to a smaller number on the scales.  Most weight loss diets and programs rely on vastly restricting calorie intake and (perhaps) increasing energy expenditure, giving you a massive calorie deficit.  You will lose weight, even quickly, but your body thinks it is starving and so it actually stores more fat (which is energy rich) and starts sacrificing other things such as muscle tissue and even bone density.
This is incredibly bad for you health, please don't do it!  Not to mention that diets are no fun, you should enjoy eating healthy, wholesome food in decent portions.

So now you weigh less but your body is trying to store as much fat as possible, so it burns weight from muscles and other tissues.  This means that proportionally you are now fatter than when you started.  Plus as soon as you come off this weight loss diet (which you will have to eventually or you will die), you will most likely regain more weight than you had before (these are yo-yo diets).

And don't be fooled, when you lose weight this way you might temporarily look slimmer but this is because fat can be stored internally, around organs. Vital organs which then get choked by this fat causing disease and potentially death.

The goal for most people is actually fat loss, which is, unless taken to extremes, a healthy pursuit.

This is where you need to start stepping away from the scales because what you are really trying to do is improve your body composition.  A lighter weight isn't necessarily the aim, a lower level of body fat is. Plus being ruled by a pair of scales is miserable, liberate yourself!


This is where resistance / weight training and lean muscle mass comes into play.

Cardio training is fantastic, I am never going to tell someone that they shouldn't do any cardio training but if you want to lose fat (not weight!) then you have to balance cardio, resistance training and a nutritious diet.

Here's why...

The body has two main sources of fuel: Fats and Carbohydrates.
Fats provide more energy (9Kcal per gram) than Carbs (4Kcal per gram) but the energy from Carbs can be utilised by the body quicker.  Therefore your body changes how much of each fuel source it uses depending on the intensity of the exercise.  There are some interesting points here about how to structure your cardio training to optimism fat loss but that's a topic for another post.

When a person partakes in weight/resistance training they create damage in the muscle tissue and release hormones which tell the body to then rebuild those muscles bigger and stronger.  Over a period of time, with the right training and nutrition the person will develop lean muscle mass.

And here is the central point of this whole article...
Basal Metabolic Rate is proportional to lean mass1 
What that means is that the more lean muscle mass you have on your body the more calories you will burn simply by being alive.  Then when you start actually moving and using those muscles, well, then you burn even more calories!  It is like a beautiful snowball effect.

Also, purely speaking from an aesthetic point of view, lean muscle mass will make everything firmer.  That means tight bum, no bingo wings and perkier...biceps.

Laura Plumley Deadlifting over twice her bodyweight.
So what is the best way to add some lean muscle mass?

Very simply put, resistance / weight training done to an intensity where loss of form is reached within 15 repetitions.  So that doesn't mean grabbing a tiny pair of dumbbells and doing 20+ reps of whatever exercise and still feeling like you could carry on all day.

It means grabbing some serious weights or picking a suitably difficult body-weight exercise and performing it safely and with good form until you lack the strength to maintain good form.  If that loss of form comes after the 15 rep mark then its time to add more weight or pick a harder variation of the exercise.

"Ok I can see that muscle is important but I don't want to be bulky"

'Bulking up' doesn't happen by accident.

So many people, women particularly (sorry, there is one of those generalisations that I said about), seem to think that all you have to do is touch a dumbbell and you will explode into a mass of Hulk-like muscle.
It simply isn't true.

It takes a lot of consistent work to add muscle to the human body and to reach the muscular level of a bodybuilder is pretty much a full time job.
If you don't believe me, watch something like this.

Lifting over 60kg overhead, she doesn't look too 'bulky' to me!
So people (especially women), if you're goal is to lose fat, then include weight / resistance training into your program.  It will help you lose fat, it will help you keep fat off, it will stop you getting thin and saggy, it will make you stronger, healthier and if you play a sport, it will most likely improve your performance in that.  You won't hulk out! And if, by some freak occurrence, you did actually put on too much muscle (not going to happen!) then it is actually quite easy to lose again, far easier than fat.

Oh and one last thing.

Lifting weights is fun!  It feels awesome to be able to bang out 10 pull ups, or lift a bar that weighs the same as you over your head.  Imagine the extra confidence that gives you.

Come on, don't let the boys have all the fun!

Train hard, live happy
Bradbury

References:
1 - Cunningham, J.J. (1980). A reanalysis of the factors influencing basal metabolic rate in normal adults.  Am J Clin Nutr, 33(11), 2372-2374

Monday, 24 June 2013

Gymnastics

Hi Guys & Girls,

How do you get ridiculously strong and powerful using minimal kit?

Gymnastics!

You only have to look at professional gymnastic athletes, male and female to see that they have incredible physiques.  They're amazingly powerful, well conditioned and are quite possibly the strongest pound-for-pound athletes that you can find.

When I first started looking in doing some gymnastic movements I wasn't convinced.  I thought; 'Those gymnasts you see have all been doing it since they were little children, its not very likely I will be able to do those movements.  Plus I don't want to go down to a gymnastics club when I'm not even sure I like it.'


I was also pretty sure that in terms of increasing strength I was better off sticking with heavy weightlifting.
But my curiosity got the better of me and I started mixing some movements into my training.  They were fun, challenging, a nice break from normal training and they didn't take up too much time so I thought, 'it can't hurt'.


A little while later I got Building the Gymnastic Body by Coach Christopher Sommer.
In the beginning of the book he describes how, after retiring from competitive gymnastics he didn't really know what to do to 'keep in shape'.
He had never engaged in any structured weightlifting or running programs, just gymnastics.
He also didn't consider himself a particularly strong gymnast compared to some of his team mates.



However, on entering the gym he found that he could:
- Deadlift 2x his bodyweight,
- Military press with 110% of his bodyweight,
- Perform multiple chin ups while loaded with 50% of his bodywight
- Perform multiple Dips while loaded with 60% of his bodyweight,
- and Run 20 miles on the spur of the moment.

Any lifter in the gym would be pretty happy with these results.
So was Christopher, at first.
But then he began to notice that he was getting sore, stiff, slow and tired.  Worst of all he noticed that his athletic ability stopped improving and began to slip backwards.

He figured that he wasn't training hard enough, so over the course of 10 years he trained his ass off, changing programs and trying various combinations of exercise routines and styles.


Eventually he decided that he had to go back to gymnastics, but there was no way he could replicate the training of his youth, for a start he didn't have 20 hours a week spare!  However after changing his approach to gymnastic training and focusing more on the conditioning aspect rather than the competitive aspects, he realised that he could distill the training down to core components which any fitness enthusiast could utilize in 2-3 hours a week.

Its an interesting argument and he has a lot of evidence and experience behind him.  For a start he is a well respected US gymnastics coach.
Now this doesn't mean that everything, everyone else has been doing in terms of training is now wrong.

No two people are the same and what works for one person will not suit the other.

I love weight training, sprints and interval training, I believe in them and I won't be giving them up anytime soon.  However I also realise that there are massive gains to be had from training gymnastic exercises. So I have been trying some out!



What I have learnt so far is that most of the movements and static holds have regressions that are accessible to most people.

They require minimal kit, in fact I have been heading down to a local 'trim trail' to perform most of my sessions, and they are fun to do.

With consistent work I have already seen myself progress through several stages on many exercises, each bringing its own sense of accomplishment, satisfaction, increased strength and mobility.

I've also introduced some of the exercises to my clients and as well as seeing them progress and get stronger they love the challenge (you know someone is enjoying training when they send you a picture of themselves doing a back lever on a tree branch while they are on holiday ...you know who you are!)

Below is a video of me performing some of the exercises that I have been working with so far.
Most of them don't look very impressive and I am still working on them but maybe try having a go at them yourself and you will soon see that they provide a significant challenge.

video

If you fancy mixing some basic gymnastic movements and static holds into your training then drop me a line and we can make it happen.

Train hard, Live happy
Bradbury

Saturday, 22 June 2013

Grinding

Hi Guys & Girls,

Well here I am back in England.  Loving life and training people who want to be the best version of themselves that they can be.

I know I have been sharing a lot of 'inspirational' videos on this blog recently, if they aren't your kind of thing then apologies and I plan to put up some different posts soon.   If however you are like me and the occasional video like the one below put a bit more fire in your belly then enjoy.

This video is all about the Grind.  Forget that a lot of the training images relate to baseball.  The central theme here is a really important one, even if you don't play a sport.  Even if you only train to feel or look better, you still have a goal and that goal is only going to be achieved through grind.

This modern world has everyone fixated on instant results and quick transformations.  Well, they are Bullshit!

Getting healthy, fit, strong or dominating at your sport doesn't happen overnight.  Success can't be bought and taken as a pill.  It doesn't come from 5 minutes of exercise a day.  It comes from consistent grind.

And this is a fantastic leveler because it means that you CAN achieve, you just have to be consistent.
You control your own outcome through every single choice you make, every day!

There will be days when the training feels boring and too hard, when you are sick of eating clean, when everyone else seems to have it easy.  It's in these moments that I remember videos like this one.   They help keep me focused and remind me that I control my performance through every choice I make.

If you want to achieve something, if you want to change yourself, then you can.
And you can start right now, through every choice you make.  Let's get better!

Remember, I am available for personal training - contact me on bdbradbury@hotmail.co.uk


"Luck is the last dying wish of those who want to believe that winning can happen by accident,
  Sweat, on the other hand, is for those who know it is a choice."

Train hard, live happy
Bradbury

Monday, 3 June 2013

Back to business soon & some inspiration

Hi Guys & Girls.

First of all I want to apologise for not having posted here for a while.
The winter season in Banff is over and I was busy moving out of my house there and since then I've been travelling around some of the west coast of Canada.

However I've found some time to do a little exercise, not as much as ideal, but you work with what you've got.  Here I am busting out some Back Levers in a park in Vancouver.

Anyway. I will be back in England later this week, back to training hard, updating this blog regularly and offering my PT services to those in the Camberley area (so drop me a line and we can get a date booked in the diary).

In the meantime here is a video that I have watched multiple over the last few years.  It's a commercial but it's message is very simple and valuable.

It's easy to look at those at the top of their game, those who are doing the things that we aspire to be able to do and start making excuses as to why we aren't achieving as much.  The thing that most people don't see is the hours of dedication, sacrifice and work that goes into getting those people to where they are.

It is so easy to give up when it starts getting tough, it's easy to think "Maybe it's just not meant to be!" but don't forget, everyone that has achieved something great, especially when it comes to training and physical fitness, has done so because they KEPT WORKING AT IT!

So don't give up!

Stay focused, stay hungry for it and keep putting in the work.  The rewards will come.


Remember, if you want to achieve those goals it is my job to show you the most efficient ways to do it,
it's my job to help keep you focused and motivated,
and perhaps most importantly, it's my job to make the process more fun!
So drop me a line and we can start getting you to where you want to be, what have you got to lose?!

See you soon guy & girls, until then...

Train hard, live happy
Bradbury

Saturday, 11 May 2013

Do you know Squat?

Hey Guys & Girls,

Hope you have been doing well and training like beasts.

Thought I would share this with you:

The other day I was in the gym, doing my thing, when I see some young guys 'squatting'.
One of these fellas was obviously new to it and was being coached by his friend who wasn't doing the best of jobs.  The new guy had been loaded up with a barbell that was way to heavy and was doing his best to not die under it.  Then his friend took over on the bar, loaded it up to over 100kg and busted out a shoddy set of, well they weren't squats, he was kind of curtsying.  He racked the bar and strutted around looking like the cock he obviously is.

'So...' I hear you say, 'This is another squat article telling us how important squats are and running through boring technique pointers'

Well no smart ass, actually it isn't, yes the Squat is an awesome exercise.  If you are training, whether its for Strength, Fitness, Fat loss, Performance, Re-hab or Aesthetics, Squats are important for you!

A well performed squat with decent weight works much more than just your legs, it is fantastic for your core (some studies have claimed that there is more abdominal muscle activation from heavy squats than from crunches), it puts a spotlight on your upper body posture & strength and it gives your hormonal system the kick it needs to start releasing all the good stuff.

The variation possibilities with squats are almost unlimited, you can use bodyweight, barbells, dumbbells, kettlebells, sandbags, your neighbours kids, old tyres or pretty much anything you can hold.

I could write an entire post on Squat technique, but that isn't what this entry is for (Told ya!).
There are tons of strength coaches out there who know more about squatting than most people could imagine, look them up or drop me a comment below and I will provide some links.

What I really what to address in this post are the main 2 main problems I see with most peoples's squats.
Ego and Impatience!
Seriously, it isn't even funny the amount of times I see a situation like I described at the top.

Squatting takes time to master and because, as I mentioned, it engages so much of the body from head to toe, it is crucial that your technique is solid before you start cranking up with weights.

Now don't get me wrong, I don't want to discourage anyone from exercising.
There isn't a whole lot you have to learn before you can start banging out decent bodyweight squats and they are fantastic.  So go for it, get the basic technique down and start bodyweight squatting, its awesome and not enough people do it.

Then when you are bored with that, start trying to really get your posture on form.  This is easier said than done and its where most people skip ahead and start loading themselves up with ridiculous weights and then eventually injure themselves.
I am not getting on my high horse here, I have made this exact mistake, I wanted to be a beast overnight and I rushed into squatting too much, too soon with imperfect technique and yes, I paid the price.
Learn from my mistakes.

'But I want to beast my legs, I can't just be squatting with bodyweight and tiny barbells'

Being a beast doesn't happen overnight, it is the product of training hard and consistently, as I have said before:  Think of each workout as a strand in a rope, it might be the best workout in the world but it is only one strand, however with consistency you can build up enough strands to make that rope unbreakable.

I understand that people want to squat and they want to sometimes punish their legs to the point that it is hard to walk the next day.  Well you can do both.


Start the session with Squat technique  using a light, or no, weight.  Get yourself drilling perfect form and posture into your body and then when it comes time to get those legs shifting some serious weight then pick an exercise that isn't as complex, like split squats or step ups while holding heavy dumbbells.


Don't get impatient and let your ego take over.
The aim isn't to be able to push out 10 Squats at 2x bodyweight today only to herniate a disc next week.
You want to be able to train hard until the day you breathe your last.
Take the time and put in the work; learning technique, improve your mobility and flexibility, develop that squat steadily and it will be solid.

Fancy getting your squat solid? Drop me a line here, on facebook or Twitter.

Train hard, live happy
Bradbury

Monday, 29 April 2013

Strong Will

Hi Guys & Girls,

Hope you are having a good time in life, training hard and enjoying yourself.

Unfortunately shit happens! Life isn't always fair and for anyone who enjoys an active lifestyle and/or competes in a sport, possibly one of the most challenging things to deal with is a major injury.

In my work as a trainer and my time training Brazilian Jiu Jitsu I have seen friends, clients and team mates suffer and fight back from some huge injuries.  Firstly I would like to dedicate this post to them.  Not only have they fought back through the physical pain of injury but also the mental anguish.  Wondering if you will ever get back to where you were, seeing other people enjoying activity and team mates progressing and getting better.

It is hard to deal with and I want to say to those whom I have seen pull through it (or who are still getting through it), you inspire me.  Keep at it!

I am not sure that there is one specific way to get through an injury, I think it is probably unique to each person and their situation.  However one thing that helps is having a strong will.  That desire to carry on because, well, what else are you going to do? Quit!? No!
I know that some people reading this will think:
'I don't know if I have a strong Will, I'm not sure I could get through something like that.'

Well, I don't think you really know what kind of will you have until it is tested.  There are many people out there who have faced these sorts of trails and didn't know if they could make it through, but they did!
One day at a time, drawing on the strength they found around them, they did!
Hardship, like dealing with a major injury, can forge an iron will in anyone.

Below is a video about a guy called Zach Krych, it's a great piece and well worth a watch.  You might not have an injury now, you might never have suffered from one but it could happen in the future, and seeing Zach's strong will might give you the strength you need, if the time comes.


What the video doesn't show (though I am willing to bet they happened) is the times when Zach was furious with anger, frustrated at his situation and desperate to the point of almost giving up.  This happens to people when they are torn away from something they love by injury.  But it isn't an ending, it is only temporary and despite what people around you might recommend or experts might say, if you want to achieve something, keep trying!
That's what Zach did.

'Difficulties strengthen the mind, as labour does the body' - Seneca

Train hard, live happy
Bradbury

Sunday, 21 April 2013

Inspiration from Tom Hafey

Below is a video of ex Aussie Rules Football player and coach Tom Hafey.

The video is an advert for Jeep but actually contains some fantastic words of wisdom.

Though the advert makes him out to be 70 years old, Tom was actually close to 80 when this was filmed.

Having looked up some information on Tom, his physical routine is very simple.  He gets up early to run, swim and do basic bodyweight exercises like press ups and sit ups.  Then after that he returns home to his breakfast of porridge, fruit and tea.

There are no fancy secrets here: no amazing supplements, no fancy equipment or complicated routines, just effort performed with regularity and sensible food.

Now I am not knocking advanced training plans, the use of exercise equipment or supplements, I make use of all of these things.  Its just that people can lose sight of what is really important.  Some people argue constantly over the most effective training programs, what is and isn't safe and so on.

Then there are people, like Tom, who just get out there regularly and put effort into making themselves better. That's it.

Get that right first, put the effort in consistently and then you can worry about what the best combinations of exercises is, or how many calories of carbohydrates you should consume post workout.  However by that point you will probably be beyond caring because you will be fitter and healthier.

As a Personal Trainer there are some people with whom I need to get very specific when it comes to exercise choice, if they are competing in particular sports, working through re-hab or have special health considerations.  However with most people what I work on is getting them exercising regularly, getting them enjoying movement and giving them a sense of achievement and progress.

So if exercise isn't part of your day-to-day and you want to still be active and healthy at 80, like Tom, drop me a message and we can get you back to living.


"If it is to be, it is up to ME"

Train hard, live happy
Bradbury

Friday, 19 April 2013

Never Gymless

Hi Guys & Girls,

So a lot has been going on in past couple of weeks.

Firstly, it is time to move onto the next phase of this blog.  I will be returning back to England in less than 2 months.  Up until this point I have been using this blog as a means to give you guys an insight into my training by updating my training diary online.  From the feedback I have got I know that this has been well received, however from this point on (and for the foreseeable future) I will not be posting details of each of my training sessions on this blog.

Instead I will use this blog to post general information on my own training, I will also be featuring more posts discussion specific aspects of training technique, methods and frequently asked questions.  I also intend to keep posting inspirational stories and achievements in the world of training and athletics.

My aim is always to provide useful and informative posts for all you guys and girls that read this, so keep reading and leave feedback comments below.


So... My gym membership expired last week and to save money I do not intend to re-new it until the last month of my time here in Banff.  However, this provides a great opportunity to get creative with training at home and outdoors.

All I have is my own body, some gymnastic rings and some resistance bands.

In my next post I will put up some sample sessions that I have been through, to give you some ideas but the main point is this...
...With enough knowledge, determination and creativity there is no reason that any athlete NEEDS a gym in order to accomplish their physical goals.

I work with many clients outside of the gym using very low tech, basic kit (if any) and the results are fantastic.  Don't be fooled into thinking that you need all the latest equipment and fancy training environments to get brilliant results.  If you have never worked with me before and are in doubt then drop me a message and I will be happy to take you through a complementary session, no fancy gym, just the stuff that works and gets results!

Train hard, live happy
Bradbury

Sunday, 7 April 2013

All the Latest Training


Hi Guys & Girls,

An update on my latest training and a some news.

Below is what I have been doing for the last couple of weeks; the strength training continues with some horrific conditioning sessions and quality BJJ sessions.

As always I will continue updating the blog with new articles, however you might notice that there will be a break in my sessions updates, this is because I am taking an extended rest period while I have family visiting me here in Canada.  I am using this as an opportunity to let my body recover from the heavy workload I have been putting it under.  I will be doing lots of hiking in this time, trying to keep my diet clean and nutritious and doing SMR (Self Myo-Facial Release) work and stretching to help muscle and soft tissue recovery.

So...here is the latest training.

Tuesday 19th March:
Conditioning

100 Rope Turns
10 Burpees (full technique with a press up at the bottom, no sprawling burpees)
10 Press ups
10 Bodyweight Squats
10 Pull ups

x 10 Rounds (for time)

My P.B. for this session is 25min 17 sec,
this time it took me 26min 15, less than a minute slower and quicker than my second fastest time.
It was really tough, I was feeling tired when I started but I am happy with the result.

I really recommend trying this one yourself, it is simple and can be scaled down to suit your fitness level,
e.g. just do 3 or 5 rounds for time!
Just stay strict on your form for each rep, if not, you are only cheating yourself!

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Wednesday 20th March:

BJJ session x 90 mins
@ Canmore Fight Club

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Thursday 21st March:

Rest Day

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Friday 22nd March:
Strength

1) Snatch stages - no weight, just dowel rod (for technique - teaching a friend)

2a) 2DB Step ups (high step) 4 x 5ps
2b) Resistance band face pull to external rotation 4 x 20

3a) Back Lever (flat tuck on bar) 3 x max
3b) Front Lever (flat tuck on bar) 3 x max

4a) One arm Pull ups (R.band assisted) 3 x 4ps (alt.)
4b) Butterfly sit ups (with pad under low back and R.band) 3 x submax

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Saturday 23rd March:
Strength

1a) Flat BB Bench press (normal grip) 4 x 2-5
1b) Explosive Press ups 4 x 5

2a) Pause Deadlifts 3 x 10
2b) Straddle L (on box, low, straight leg)

3a) Revers Hypers (S.ball) 2 x 12
3b) S.ball Oblique crunches 2 x 15ps
3c) Nordic curls 2 x 8

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Sunday 24th March:

Rest Day

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Monday 25th March:
Conditioning (Partner session)

Rower Intervals - Row for 1 minute and record average power output in watts
Rest 3 minutes
x 5 sets

Rest 5-10 Minutes

Burpees (full with press ups) x 30 sec
Fireman lift and carry (swap sides each 10 meters) x 2 mins
Bear crawl x 30 sec
Rest while partner works
x 3 sets each

This was a great session, working with a partner is fantastic and allows you to do great exercises like the fireman's lift and carry that you simple could't do on your own.

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Tuesday 26th March:
Strength

1) Clap pull ups x5, x4, x3, x2, x1

2a) One arm BB rows 4 x 5ps
2b) Symmetrical Deadbugs 4 x 30 sec ps

3a) 2DB split squat 3 x 8-12ps
3b) Handstand to lower 3 x 5

- - - - - - - - - - - - - - - - - - - - - - - - - 

Wednesday 27th March:

BJJ Session x 90 mins
@ Canmore Fight Club

- - - - - - - - - - - - - - - - - - - - - - - - - 

Thursday 28th March:

Rest Day

- - - - - - - - - - - - - - - - - - - - - - - - - 

Friday 29th March:

Rest Day


- - - - - - - - - - - - - - - - - - - - - - - - - 

Saturday 30th March:
Conditioning

5 Power Clean & Jerk
6 Pull ups (kipping allowed)
7 Burpees (full w/press up and lateral jump over bar)
12 Star Jumps

Start a new round every 2 minutes for a total of 10 rounds (20 mins)

GREAT SESSION!
I managed to increase on last time I did this by doing 6 pull ups in each round instead of 5

- - - - - - - - - - - - - - - - - - - - - - - - - 

Sunday 31st March:
Strength

1) 1 DB Swings (2 Hands) 3 x 15

2a) Deadlift (normal) 5 x 5
2b) Overhead BB Shrugs 5 x 10-12

3a) Planche (flat tuck) 3 x 2 (max)
3b) BB one hand Overhead press 3 x 12ps
3c) The Flag 3 x 5

4a) BB Wide grip bench 3 x 15
4b) DB Windmill 4 x 5-6ps

- - - - - - - - - - - - - - - - - - - - - - - - -

Monday 1st April:

Rest Day - With 3 hour hike

- - - - - - - - - - - - - - - - - - - - - - - - -

Tuesday 2nd April:
Strength

1) Hang Snatch 3 x 3

2a) 2DB Bulgarian Split squats 3-4 x 5ps
2b) R.band Pull aparts 4 x 20

3a) Back Lever 3 x 5 reps (drop into position and back up)
3b) Front Lever 3 x 5 reps (drop into position and back up)

4a) Inverted rows (w/weight) 3 x 10-12
4b) Cable Woodshop (low to high) 3 x 12ps
4c) 2DB Farmers walk 3 x max

- - - - - - - - - - - - - - - - - - - - - - - - -

Wednesday 3rd April:

BJJ x 2 hours
@ Canmore Fight Club

- - - - - - - - - - - - - - - - - - - - - - - - -

Thursday 4th - Sunday 7th April

Family Visiting - Rest and Active Recovery


Keep training hard people, I will be trying to get the odd session in while my family are visiting.

Train hard, live happy
Bradbury

Sunday, 31 March 2013

Motivation for training

Hi Guys & Girls,

I recently stumbled across this advert on youtube, after originally seeing it quite sometime ago.
It contains a very short but to the point insight into training motivation which I find speaks to me.



Now obviously everyone's motivation for exercising is different but if you are involved in any kind of competitive sport then this message might particularly resonant with you, I know it does with me.

Even if you are not exercising to be better at a particular sport, I think that this message can be applied.
We are all exercising for some reason, maybe to be healthier or look better or gain confidence.  Whatever it is, there will be those moments that test your progress, and when you come across those moments don't you want to honestly be able to say to yourself: "I tried as hard as I possibly could".

You make dozens of choices everyday which will effect your ability to reach your goals. You have the power to do what it takes to bring yourself closer to realising your full potential or set yourself back further.
Generally I find that people pretty much know what they should be doing to make themselves healthier, the problem is that they make the wrong choices, time and again.

If you want to do something, you can do it!  Don't listen to the nay-sayers.
However, you are going to have to stay focused, I find that messages like the video above keep me focused and help me to make all those little choices that when you add them together, make the difference between me and the next guy.

Train hard, live happy
Bradbury

Monday, 18 March 2013

The training goes on!

Hi Guys & Girls

So here is another couple of weeks worth of training,
I have decided to make a slight change to how I present these sessions to you.
I have decided to no longer include the weights that I used for the particular exercises, or the number of reps achieved.  I will still be keeping a record of this for my own purposes, as I believe it is very important to track progress in any type of training that you are engaged in, with the purpose of continually trying to improve.

I don't want anyone getting hung up on the particular weights that I personally am lifting, if a lift calls for 3-5 reps, it should be 3-5 reps at a weight which is right for the individual, not what I happen to be lifting that day.  Hope you like the changes.

Sunday 3rd March:
Strength:
1) 1 DB Swings (one hand)  3x10ps

2a) Deadlift (normal stance and grip - w/straps)  3-5 x 1-5
      Trying to really focus on posture and technique, I sometimes take my camera to the gym and
      filmed my sets, checking my posture and reducing the weight until I was sure that I can keep perfect
      form.  With big compound lifts, it is important to do this.  Form must never be compromised!

2b) BB Overhead Shrugs 3-5 x 10

3a) Handstand hold 4 x max
3b) One arm press ups  4 x 8-10ps

4a) The Flag 3 x 5
4b) Reverse Hypers (S.ball) 3 x 10
4c) Dips 3 x submax

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Monday 4th March:

Rest Day - was slightly ill so decided to rest and recover

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Tuesday 5th March:
Conditioning:

One Mile Sprints - Treadmill set to 5% incline
Rest for 5 minutes between sets

1 - 7.25  (previously 7.30)
2 - 8.06 (previously 7.35)
3 - 8.32 (previously 8.50)

I was happy with the first set, but obviously the next two went downhill in terms of performance.
Will try harder next time as I am determined to get my cardiovascular fitness up.

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Wednesday 6th March:

BJJ x 90 min @ Canmore Fight Club

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Thursday 7th March:

Rest Day - Early mornings and long days at work had me tired so I took another rest day
Snowboarding x 60 mins

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Friday 8th March:
Strength:
1) Cleans (full) 5 x 3

2a) BB Bulgarian Split Squats 5 x 5ps
2b) Planche 5 x max

3a) BOR BB  3 x 12-15
3b) Front lever hold  4 x max (Alt. between flat tuck and straddle)

4a) Back lever hold 4 x max (Alt. between flat tuck and straddle)
4b) Around-the-world Pull ups 3 x 8-12
4c) Farmers Walk (with DBs) 3 x max


- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Saturday 9th March:
Strength:
1a) Weighted Dips 5 x 3-5
1b) Clap press ups 5 x 5
1c) Resistance band 'pull aparts' 5 x 20

2a) Headstand Reverse leg lifts 4 x 8
2b) Hanging leg raises (side to side) 4 x submax

3a) Deathwalks (2DB) 3 x 10-12ps
3b) Inchworm 3 x 8-10

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Sunday 10th March
Rest Day

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Monday 11th March

6-7 hours of Hiking in Jasper (Canada)

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Tuesday 12th March
Conditioning:

Tabata Intervals
- Burpees (full with press ups at bottom and pull up at top)
- BB Landmines (Bar with 25lb plate)
x 6 minutes
REST 3 mins
- Skipping
- 2 DB front squat to twisting uppercut
x 6 mins
REST 3 mins
x 2 rounds

REST 5 mins

Row 5 x 200m  with 30 sec rest between sets

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Wednesday 13th March

BJJ x 90 mins @ Canmore Fight Club

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Thursday 14th March

Rest Day - Driving 600km and doing 6-7 hours of hiking at the weekend had worn me out slightly

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Friday 15th March
Strength:
1) 2 DB Swings 4 x 15

2a) Sumo Deadlift 4 x 5
2b) Overhead BB Shrugs 4 x 8-10

3a) L-sit hold (5 sec) to Headstand and 3 Reverse leg lifts  3 x 3
3b) Symmetrical Deadbugs 3 x 35 sec ps

4a) BB Overhead press (wide grip) 3 x 8-10
4b) 2 DB Bench press 3 x 8-10
4c) Dips 3 x submax

Perform exercises 4a, 4b, 4c back to back with little rest in between, then rest for 2-3 minutes after 4c

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Saturday 16th March
Strength:
1) Muscle ups (bar) 3-5 x 3-5

2) One-arm Negative pull ups  4 x 1-5ps Alternate  (When you can't control the speed of the decent, use the spare hand to grip your working wrist)

3a) Back Squats 3 x 12-15
3b) Rear shoulder exercises (2DBs) L / Y / W  3 x 15-20

4a) Lateral lunges (2DB in racked position) 3 x 8-12ps
4b) Hollow body rocks 3 x 35 sec
4c) Arch rocks 3 x 35 sec

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Sunday 17th March:
Rest Day

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Monday 18th March:
Conditioning:

Sprint - using a Spinning Bike

60 sec sprint
90 sec recovery
x 5 sets

40 sec sprint
40 sec recovery
x 7 sets

20 sec sprint
10 sec recovery
x 10 sets

Normally I would have added some other exercises to this session but I strained my low back slightly on Saturday with squats and I wanted to rest it up.  This sprint session allowed me to get some good cardio conditioning in while keeping the low back relatively rested.


Don't allow yourself to become stagnant with your training, always look to progress, somehow, depending on your goals.

Train hard, live happy
Bradbury

Saturday, 2 March 2013

Training

Hi Guys & Girls

I know it has been a while since I last did an update on my training but here we go.

Tuesday 12th February:
Conditioning

Rower Test
- Row 6 x 500m (level 10) Rest as long as the previous set took, your score is the average of all 6 sets.

1 - 1.40 (.0)
2 - 1.41 (.3)
3 - 1.43 (.6)
4 - 1.43 (.1)
5 - 1.45 (.2)
6 - 1.46 (.0)

Average = 1.43 (.2)

My previous score was 1.43 (.4) so this was an improvement.
This is a nice little session, quite short but absolutely brutal and there is no faking the scores, I am glad that I got an improvement as even a slightly faster time is tough to obtain with this one.

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Wednesday 13th February:

BJJ x 90mins @ Canmore Fight Club

(+ 90 mins of Snowboarding during the day)

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Thursday 14th February:
Strength
1) 2 DB Swings 3 x 15  (2x35lbs) / (2x35lbs) / (2x40lbs)

2) Deadlift Rack pulls (normal stance - bar just above knees) 5 x 5
    Using straps 125kg / 130kg / 135kg / 140kg / 140kg

3a) Planche (flat tuck) 3 x 2 reps for max time
3b) Cable 1-arm sword draws 3 x 15ps (7.5)
3c) See-saw DB press (2x50lb)x20ps / (2x55lb)x13ps / (2x60lb)x10ps

4a) BB Suitcase Deadlift 3 x 8ps  @  43kg / 43kg / 47.5kg
4b) Dips x13 / x16 / x15

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Friday 15th February:
Strength
1) Clean (full receive) 50kg x2 / x3 / x3

2) 2 DB split squat (front foot on 12 inch box) 5 x 5ps
    (2x20kg) / (2x25kg) / (2x27kg) / (2x29kg) / (2x34kg)

3a) 2DB BOR 3 x 15-20ps  (2x45lb) x17 / x15 / x16
3b) L-sit on DBs (5 sec hold) transitioned into Headstand (5 sec hold) and back  3 x 3

4a) Around the world Pull ups x8 / x8 / x6+2 / x6+4
4b) Symmetrical Deadbugs 2 x 35 sec ps / 2 x 30 sec ps
4c) Farmers walk (2x100lb) x2 without straps / x2 with straps

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Saturday 16th February:
Rest Day

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Sunday 17th February:
Conditioning

5 Power Clean & Jerk (50kg)
5 Pull ups (kipping allowed)
7 Burpees (full technique, with press up and lateral jump over bar)
12 Star Jumps

The above is 1 round, start a new round every 2 minutes for a total of 10 rounds

This is a killer session. The first few rounds aren't too bad but by round 6 you are gasping for breath and the 2 minute timer seems to be getting faster and faster.
Previously I had did this session with only 5 Burpees and 10 Star jumps per round so I was happy that I was able to increase the difficulty and still complete it, next time will have to be harder again!!!

Rest 5-10 mins

Tabata intervals (20 sec work, 10 sec recovery) on the Rowing machine x 4 mins
Kept between 95-99 meters covered per interval

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Monday 18th February:
Strength
1) Supine one arm med ball throws 4 x 5ps  (5-7kg)

2) Incline BB Press (normal grip) 5 x 3-5
    65kg x5 / 70kg x5 / 72kg x3 / x3 / x3

3a) BB RDL 4 x 12-15  70kg x15 / 75kg x15 / 76.5kg x15 / 80kg x15
3b) Handstand to lower 4 x 4 (tried to push back up but not getting it today)

4a) Reverse hypers (S.ball) 3 x 10-12  (x10 / x12 / x12)
4b) One leg S.ball hamstring curls 3 x 10ps
4c) The Flag 3 x 5

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Tuesday 19th February:
Strength
1) 1 arm DB Snatch 4 x 3ps (65lb)

2) Weighted Pull ups (OH wide grip) 5 x 2-5
    (+65lb) x3 / x3 / x2 / (+55lb) x4 / (+45lb) x4

3a) Front squats (pause at bottom) 3 x 10-12  (115lb/52kg) x12 / x10 / x10
3b) Rear shoulder ex L,W,Y using 2DB 3 x 15 each

4a) Back lever 4 x max  Alt. between Straddle and Flat tuck
4b) Front lever 4 x max Alt. between Flat tuck and Straddle
4c) Pistol 4 x 10ps
      Bodyweight / 15lb DB / 15lb BB in front squat position x5ps + BW x5ps / 15lb BB x5ps + DB x5ps

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Wednesday 20th February:

BJJ x 90 mins @ Canmore Fight Club
- mostly sparring, great session for practising technique and learning weaknesses

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Thursday 21st February:
Conditioning

Progressive Hills
- start at 6.3mph and 0% incline for 1 minute
  Then every 20 seconds increase the incline by 1% until failure
  Bring the treadmill down to a recovery pace for 1 minute, then repeat for a total of 3 sets

Set 1 - 6.3mph beat 15% incline (machine's max)
Set 2 - 6.4mph beat 15% incline
Set 3 - 6.5mph beat 15% incline

Happy with this result, last time I completed 3 sets at speeds of 6pmh, 6.1mph and 6.2mph so this is a good increase.  Again, next time I will continue to try and increase the intensity.

Rest 5 mins

Tabata Interval Shuttle in hall x 6 mins

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Friday 22nd February:
Strength
1) 1 DB Swings (2 hands) 3 x 15  (70lb / 75lb / 75lb)

2a) Sumo Deadlifts (mixed grip) 5 x 3-5
    106kg x5 / 110kg x5 / x5 / 115kg x5 / x3
2b) OH BB Shrug 4 x 10  70lb / 85lb / 100lb / 100lb

3a) Planche (flat tuck) 4 x 2 max reps (30 sec between reps)
3b) Wide grip BB bench 4 x 12-20  52kg x 20 / 57kg x 17 / x15 / x14

4a) T.get up (BB) 2 x 3ps  (30lb / 50lb)
4b) Cable woodchop (low to high) 2 x 12ps  (32.5)
4c) Crossfit style "butterfly sit-ups" with pad under low back for increased extension x 35 / x 50

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Saturday 23rd February:
Strength
1) Broad jumps 4 x 3

2) BB Front (Box) Squats (12 inch box - thighs to parallel) 5 x 4-5
    70kg x5 / x5 / 74kg x4 / x4 / x5

3a) 1 DB Row 3 x 15-16ps  (80lb/36kg) x15ps / x16ps / x15ps
3b) L-sit (5 sec hold) to Headstand (5 sec hold)  3 x 3

4a) Pull up to 'Ice cream maker' (flat tuck variation) x5+3 / x7+1 / x6+2 / x6+2
4b) Inchworms 4 x 8
4c) Un-even Farmers walk (DBs) x2 sets (1ps) without straps / x2 sets (1ps) with straps

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Sunday 24th February:
Rest Day

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Monday 25th February:
Conditioning

Row (level 10) - Rest as long as previous interval

1,000m - 3.29 (.6)
500m - 1.43 (.8)
250m - 49 (.1)
250m - 49 (.6)
100m - 19 (.3)
100m - 19 (.8)
100m - 19 (.8)
100m - 19 (.7)

Total = 8.17 (.8)

This was my first attempt at this session, it was recommended by a friend.  I liked it because it forces you to work hard, it is measurable so that progress can be charted and the variation in distances keeps the body guessing, however perhaps in the future I will include some other work afterwards.

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Tuesday 26th February:
Conditioning

BB Complex which I have nick-named "The Fight"


I have given it this nick-name because each round last 6 minutes, the length of a competition fight at my level of BJJ and just like a fight it taxes your physical strength, your lungs and your mind.
By the end of each round my forearms are blowing and my body feels fully tested from head to toe.

3 Bent Over Rows
3 Hang Power Cleans 
3 Push Press
3 Back Squats
3 Pull ups (no kipping)
3 Bar facing Burpees (full technique, no press up)

Complete as many sets of this complex as possible in 6 minutes, then rest for 3 minutes, repeat 3 times

Round 1 - 5 sets with 50kg bar
Round 2 - 4 sets with 50kg bar
Round 3 - 5 sets with 50kg bar

This performance is an improvement on last time where I used 40kg for the first round.
This session was horrific.

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Wednesday 27th February:

BJJ x 90 mins @ Canmore Fight Club
(+ 45 mins of Snowboarding during the day)

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Thursday 28th February:
Strength
1) Backwards roll to feet (powerful OH press) 4 x 3

2) Handstand Press 5 x 2-4  (on DBs) x 4 / (with DBs end on for full ROM) x 2-3 / x 2 /
                                            x2 + 3 NEGS / x2 + 3 NEGS

3a) Deadlift (pause 2 inches off the floor on each rep) 3 x 10  @ 60kg using straps
3b) Symmetrical Deadbugs 3 x 35 sec ps

4a) Back lever 4 x max  Alt. between Straddle and Flat tuck
4b) Front lever 4 x max Alt. between Flat tuck and Straddle

5a) Nordic curls 3 x 8
5b) 'Butterfly style sit-ups' holding BB overhead 3 x 12  with 60lb BB

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Friday 1st March:
Strength
1) Muscle ups (bar) x3 / x3 / x4 / x4

2) One arm Inverted Row (feet on box) 5 x 5ps with overhand grip

3a) Back squats 3 x 15 @ 65kg (can do more next time)
3b) Resistance band Rear shoulder ex. 3 x 20 each (Pull aparts & face pull to external rotation)

4a) Straddle L (middle split hold) 3 x 4-5 sec ps
4b) 2DB Walking Lunges 3 x 12ps  (2x40lb) / (2x45lb) / (2x50lb)
4c) 1DB Overhead hold (lats engaged) 3 x 20 sec ps  @ 50lb / 55lb / 60lb

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Saturday 2nd March:
Rest Day with 1 hr Snowboarding

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

So there you go, a couple of weeks of what I have been doing.
I hope your training is going well, maybe you have found a few ideas from this blog, but if you don't feel that you are progressing towards your goals or if you are bored of the same old sessions then drop me a line and I can help you achieve your potential.

Train hard, live happy
Bradbury

Sunday, 24 February 2013

Females in Sport

Hi Guys & Girls.

Those of you that follow the UFC will know that a major event took place last night.
For those of you that don't, the Ultimate Fighting Championship (UFC) is the worlds biggest Mixed Martial Arts (MMA) organisation.  It was started in the early 90's as a way to settle the argument as to which was the world's best and most effective martial art.  Any style of fighting can be used and there are few rules.

MMA is considered the world's fastest growing sport and while other, smaller organisations, have hosted female bouts, until last night the UFC never had and I have to admit that until then I had never watched one.

Last night marked the first ever female fight in the UFC between Ronda Rousey and Liz Carmouche.

The standard of fighting was great, these are top level athletes: Rousey is a 2x Olympian, winning a Bronze medal in Judo at Beijing and Carmouche, while relatively new to mma, is a former US Marine.

This wasn't presented as a cute exhibition, but a serious competition and I hope that it is the start of many more such changes in sport in general.  In my opinion female divisions being included in the UFC and MMA in general, is long overdue.

The disparity of opportunities between male and female athletes is disgraceful.
To say that female athletes, who are just as dedicated and skilled in their sports as their male counterparts, are over-shadowed is an understatement.  In many organisations they aren't even given the opportunity to compete at the highest levels. I can think of no reason that this can be justified.

I was in the crowd at London 2012 when Gemma Gibbons won her Silver medal in Judo and watched the excitement the next day at my home club of Camberley as Karina Bryant (from the same club) won Bronze.  Judo has been an Olympic sport since 1964 but female Judoka had to wait until 1992 before they could even compete as Olympians in the sport that they had dedicated their lives to.
In 2012 Bryant and Gibbons were the only two members of Team GB to win medals in Judo.


At Camberley Judo Club I have watched many of the full time athletes there (male and female) train harder than most people will ever be able to imagine.  Training multiple times a day, often while holding down jobs and living on site in less than desirable conditions.  I find it infuriating to think that other athletes around the world who similarly train tirelessly for their particular sport may be denied the opportunity to compete at the highest levels on the seemingly arbitrary basis of their gender.

I am going to pick on the Olympics here because they are promoted as a display of unity and sporting equality, where almost every nation in the world comes together, puts aside differences and disputes to engage in the passion of sport.
How hypocritical then, that over the years so many athletes have been denied the opportunity to compete at the games simply because they are female.  Here are some examples of when various sports were introduced and then when women finally were able to compete.

Swimming: Men - since 1896, Women - since 1912
Gymnastics: Men - since 1896, Women - since 1928
Rowing: Men - since 1900, Women - since 1976
Cycling: Men - since 1896, Women - since 1984
Football: Men - since 1896, Women - since 1996
Weightlifting: Men - since 1896, Women - since 2000
Boxing: Men - since 1904, Women - since 2012

As I talked to people leading up to the UFC event last night many people still referred to it as: 'That chick fight' however when the fight started the reception it received in the bar that I watched it in was just as reverent and respectful as for any of the male fights on the card.  Long may this continue, hopefully this is just the next step in greater athletic equality.

Train hard, live happy
Bradbury

Sunday, 10 February 2013

Training continues

Hi Guys & Girls

So, another week or so of hard training.

I decided to focus a bit more on the conditioning this week, really trying to improve my cardio fitness and muscle endurance.

Remember, this is what I have been doing.  It isn't a one-size-fits-all program.
If, however you see somethings that you think are interesting then drop me a line or leave a comment at the bottom and I will get back to you.

Friday 1st February:
Conditioning

Mile Sprints

On a treadmill set to 5% incline, cover 1 mile as fast as you possibly can, then rest for 5 minutes.
Repeat three times

Round 1 - 7 min 30 sec
Round 2 - 7 min 35 sec
Round 3 - 7 min 50 sec

After resting for 5 minutes following the third round, proceed straight into:

Rower Intervals (set to level 10)
5 x 200m with 90 sec rest between intervals
1 - about 43 sec (display malfunctioned)
2 - 38.0 sec
3 - 37.4 sec
4 - 38.4 sec
5 - 38.4 sec

- - - - - - - - - - - - - - - - - - - - - - - - - - - -

Saturday 2nd February:
Strength

1) 1 DB swings (2 handed) 3 x 15 (70lbs)

2) Snatch grip Deadlifts  5 x 3-5  (83kg x 5 / 88kg x 5 / 92kg x 5 / 97kg x 5 / 100kg x 2+1)

3a) Back lever (straddle) 4 x max (about 5 sec)
3b) Front lever (straddle) 4 x max  (next time will alternate with flat tucks for longer sets)

4a) BB Push press 3 x 10 (55kg/125lb)
4b) Symmetrical Deadbugs 3 x 35 sec ps

5a) 2 DB flat bench press 3 x 12-15 (2 x 55lb) x 15 / (2 x 60lb) x 15 / x 13
5b) Windmills (1DB) 3 x 6ps  (40lb / 45lb / 50lb)

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Sunday 3rd February:
Strength

1) Hang Snatch 3 x 3  (43kg / 52kg / 47kg)

2) Front Squats 4 x 4-5  (76kg x5  / x5 / 79kg x4 / x4)

3a) Side to side pull ups 4 x 8-12  (x12 / x10 / x8 / x8-2)
3b) The Flag 4 x 5

4a) Rear shoulder 'L' ex. using cable stack 4 x 15
4b) Saxon side bends 4 x 10-12ps  (20lb DB) x12ps / x10ps / x10ps / x10ps
4c) Farmers walk (2DB) 4 x max  (2x85lb) x 2 sets / (2x95lb)  / (2x100lb) using straps on last set

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Monday 4th February:
Rest Day

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Tuesday 5th February:
Conditioning

Back to an old favourite, simple but effective

100 Rope turns
10 Burpees (full technique, no press up)
10 Press ups
10 Bodyweight Squats
10 Pull ups (no kipping)

x 10 Rounds for time

Last time I attempted this was 30/12/12 and I completed it in 26 min 17 sec (it was my 3rd attempt)

This time I managed to complete it in 25 min 17 sec, taking 1 minute off my previous time.
A great full body session, its going to be tough to do it quicker next time!

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Wednesday 6th February:
BJJ class x 90 mins (Canmore Fight Club)

+ 1 hr Snowboarding during the day

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Thursday 7th February:
Conditioning

Again I decided to attempt a session that I have done before, but with a slight variation.

Tabata intervals (20 sec work, 10 sec recovery repeated for time)
- Sprawl Burpees with a lateral jump (over bar)
- BB Hang power clean & Jerk (70lb / 31kg)
x 6 minutes

NO REST - STRAIGHT INTO...

Progressive Run
Start treadmill at 5mph and 2% incline.
Increase the speed of the treadmill by 0.3mph every 20 seconds until failure.

REST 5 MINS
x 3 Rounds

On the Tabata intervals I was aiming to maintain a minimum average of 8-9 reps of Burpees and 7-8 C&J on each interval, during the run I achieved
1 - Beat 9.5mph / 2 - Beat 9.2mph / 3 - Beat 9.5mph

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Friday 8th February:
Rest Day - 1Hr Snowboarding

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Saturday 9th February:
Strength

1) Backwards Roll back to feet (with an explosive handstand press up) x5 / x5 / x3 / x3

2) Overhead BB Press  5 x 3-5  (52kg x 5 / 56kg x 5 / x5 / 58kg x 3 / x3-5
                                           - last 2 reps used push press with slow negative

3a) One legged RDL (2DB) 4 x 15ps  (2x9kg / 2x11kg / 2x13kg / 2x13kg)
3b) Handstand to lower 4 x 4  -  Next time I am going to try and push back up (if balance allows)

4a) Nordic curls 3 x 8
4b) Straddle L (on box, low with straight legs) 3 x max

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Sunday 10th February:
Strength

1) Muscle ups (on bar) 4 x 3

2) BB One arm rows (end of BB wedged in corner) 4 x 5ps  BB+75lb / +85lb / +95lb / 100lb

3a) Back lever 4 x max  (straddle x 3 sets / Flat tuck x 1 set)
3b) Front lever 4 x max (Straddle x 2 sets / Flat tuck x 2 sets alt.)

4a) BB Alt. lunges 3 x 8-12ps  (43kg x12ps / 52kg x10ps / 61kg x8ps)
4b) Cable rotations 3 x 12ps  (Standing - 32.5 / 37.5 / Lying on Decline bench - 17.5)

5a) One Legged Deck Squats 3 x 15ps alt.  (Normal / Jump onto 4 inch step / vertical jump)
5b) Reverse Hypers (S.ball) 3 x 10

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Monday 11th February:
Rest Day

Hope this gives you a few ideas,

Train hard, live happy
Bradbury