Now that im back, i'll update with my current work.
I recently pulled my left Rhomboid.
L-sits to handstand press aren't nice to cold muscles. lack of warm-up=fail.
This was a pretty bad pull and it got worse because i had BJJ for 2 hours after i pulled it.
It got to the point i couldn't take a normal breath for the pain.
It has now been over a week and i still have minor pain, icing will continue today and tomorrow(if i feel im there) i will start heating.
Lesson learned: Proper warm-ups=A MUST!!! if you are doing strength intensive/high tension work, albeit i knew this before, but obviously didnt strictly apply it.
Application of said lesson: Super band, balance board, broom stick warm up. Also with specific functional movements of building intensity and dynamic stretching.
I.E. what i knew i SHOULD DO before, but now am ACTUALLY GOING TO DO.
Along with the new warm-up commitment, comes my working towards a
new fitness challange That i will be starting soon:
INTRO:"Fatigue makes cowards out of men." This quote is often credited to the great American football coach, Vince Lombardi, but in fact was coined by General George S. Patton. It goes on to say, "Men in condition do not tire." Few people are willing to get out of their comfort zone and really push the envelope on personal limits.
BACKGROUND:I did a ring and kettlebell workout in my month away that blew me away, and opened my eyes to mental progression along with physical.
This workout consisted of the combination of "
100 pushups workout" from ringtraining.com and 200xkettlebell swings.
The 100 push-up workout is 10x10 of different sets of push-ups, e.g. PPPU, archers, jackknife, dive bombers etc.
IN itself a good workout, but it doesn't target the whole human body so to make up for that i alternated:
10x ring push-ups(whichever variation)
20x Kettlebell swings(10xRight, 10xLeft)
for 10 sets, as quickly as you can.
In short: It hurts. Bad. Your body AND your brain.
TEST: next 1-2 months i will train for a cumulative test of several different strength/conditioning skills.
This
test will be:
For 3 rounds:
1minute kettlebell swings
30 sec Leg raise clappers
1minute thai pad drills
2minute BJJ round
Rinse(1 minute rest) then repeat 3x.
METHOD: This test will require strength, stamina, quickness and determination all things that can be trained in a variety of ways.
My points of focus up to this test will be:
-MMA/BJJ class
-Pad/bag work
-Kettlebell work
-HIIT Sprints or fast paced run/"road work"
-Climbing/brachiation(high translation to grappling)
-C&J, Squats, and DL
-Maintaining skill work progressions, OAC, Planche
Week 1&2Monday: Warm-up, HIIT sprints, ring/pushup work
Tuesday: Warm-up, pad/bag work.
Wednesday: double header MMA and BJJ classes
Thursday: Warm-up in A.M., Stretch out, GTG skill work.(active rest day)
Friday:warm-up, stretch REST
Saturday:Frederick Weekly Jam followed by 2 hour BJJ open gym
Sunday: warm-up, stretch REST
Week 3&4Monday:Warm-up, Lifting day
Tuesday:Warm-up, pad/bag work.
Wednesday:double header MMA and BJJ classes
Thursday:Warm-up in A.M., Stretch out, GTG skill work.(active REST day)
Friday:Warm-up, HIIT Sprints, ring/pushup work
Saturday:Frederick Weekly Jam followed by 2 hour BJJ open gym
Sunday: warm-up, stretch REST
**To avoid writing stretch after every single day, it is implied!!**
+Beyond week 4 will be posted when i feel like sitting in front of a computer again. each set of weeks will scale-up from those previous. 2 weeks before the test i will rest for at least 4 days, 7 days of VERY high intensity(1 intermittant rest day), 3 more rest days, then the test.
CONCLUSION:This will be high intensity/volume training and will require proper rest and stretching. The cross-training from fighting to parkour has high relevancy. The goal of this is to enact a high-level functional training program while maintaining safety and long-term focus.
But
before i start this i need to
rehab my back...
I've also got a
video project for my public speaking class about MovNat
So for
next week:
Back rehab and MovNat workouts. while stretching exorbitantly
