Author Topic: Sebastian's Training Journal.  (Read 19220 times)

Offline SebastianCannon

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Re: Sebastian's Training Journal.
« Reply #20 on: October 11, 2014, 11:49:32 AM »
Today I did 6(six) 800 meter race pace/sprinting runs
I'm also going to start doing some research to for my workout plan this winter. Any recommended sites?
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Offline Dick Stapleton

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Re: Sebastian's Training Journal.
« Reply #21 on: October 11, 2014, 12:55:55 PM »
Are you thinking weight or bodyweight? Or a mix? Also what are your goals?

Offline SebastianCannon

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Re: Sebastian's Training Journal.
« Reply #22 on: October 11, 2014, 04:03:16 PM »
Bodyweight. I want to be able to improve my overall flexibility and strength. I will think my goals over and compile a list soon though.
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Offline SebastianCannon

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Re: Sebastian's Training Journal.
« Reply #23 on: October 12, 2014, 03:46:25 PM »
<a href="http://www.youtube.com/watch?v=h-rrMMMd-W8" target="_blank">http://www.youtube.com/watch?v=h-rrMMMd-W8</a>
« Last Edit: October 12, 2014, 03:51:35 PM by SebastianCannon »
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Offline SebastianCannon

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Re: Sebastian's Training Journal.
« Reply #24 on: October 12, 2014, 05:02:03 PM »
                                                                                                 
SHORT TERM GOALS
  • Take cold showers ==COMPLETED==
  • Do a handstand
  • Kong vault==COMPLETED==
  • Do a ten foot or higher wall run==COMPLETED==
  • Do an eight foot precision
  • Do kip ups
  • do 5 consecutive muscle ups
  • Do a cartwheel

LONG TERM GOALS
  • Do a backflip
  • Do a front handspring
  • wallflip
  • Dive roll off of high object
« Last Edit: December 10, 2014, 11:32:19 AM by SebastianCannon »
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Offline Dick Stapleton

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Re: Sebastian's Training Journal.
« Reply #25 on: October 12, 2014, 06:13:03 PM »
Bodyweight. I want to be able to improve my overall flexibility and strength. I will think my goals over and compile a list soon though.

Alright I'll list a few resources that should help you out.

You've probably already seen this, but http://www.reddit.com/r/bodyweightfitness/wiki/faq answers so many questions and has routines listed.
Here's their training guide. Maybe even more informative http://www.reddit.com/r/bodyweightfitness/wiki/training_guide At the bottom they list multiple bodyweight programs with a small explanation and usually pros and cons of each. Very insightful.
If you haven't read anything by Steven Low, he used to be a really active member here and started a site called eatmoveimprove.com. Tons of good articles, many relevant to bodyweight and other interesting topics. His stuff is what first got me learning about all this. He has probably the most extensive book regarding bodyweight fitness titled "Overcoming Gravity". It's pretty costly and you can find a lot important things other places, but that's an option for you. It's worth mentioning that OG is sort of about creating your own routine (the reddit routine is based off principles from the book).
There's also Antranik's routine http://antranik.org/bodyweight-training/ which is pretty well into intermediate territory, so I wouldn't recommend it if you don't have a good base of strength already.
For possibly the most rigid program (though I haven't been able to read it, I've only been able to get secondhand reports) Coach Sommer's Foundation series is supposed to be very comprehensive and effective, though some critique how slowly he handles progression. It also starts with a lot of endurance elements like long hollow body holds which some argue aren't entirely necessary, but it depends on what you're after. The big plus is that there's a ton of very strict mobility requirements as well that are outlined and progressed. Unfortunately these books are also pricey.

For bodyweight strength those resources as pretty much as good as it gets and most are excellent. A lot of the information I post here in the general fitness section is, as you can see, based off things I've learned from these places and others. Pick any routine and stick with it and you're golden. Even if it's your own.

Alright so about mobility..I'll give you some quick (not fully comprehensive) resources and hit it joint by joint.

Shoulders:
Face pulls are great for healthy shoulders and upper back musculature. Also posture. Sorry for the language in the video, personally I like less formal instruction. Not bodyweight but worth including.
Shoulder dislocates. Hugely benefical. Can't recommend enough. Fixed some shoulder issues, shot my mobility up, led to much cleaner pull ups, muscle ups, and other exercises. Progress them slowly.
Also, consistently work on dead hangs (bottom of a bull up, completely relaxed), german hangs, and chest to wall handstands with straight body, hands as close to wall as possible, 6 inches is good. That combination will do you a ton of good.

Wrists:
https://www.youtube.com/watch?v=mSZWSQSSEjE should cover it for the most part. Will help with strength, too.

Hips:
Full squat. I link this video constantly. Full squats are one of the absolute best things you can do. Great for hip and ankle mobility, better squatting, better posture, and better landings. If you can't hold this at first hold onto something or hold a weight in front of you until you can.
I also love this video https://www.youtube.com/watch?v=lZRIo09fPNw

Ankles are pretty well covered by full squats. Also do ankle circles, duck walks, and a good calf stretch is to put your foot on a wall and lean your weight forward, moving your knee over the foot.

Hope you find all of this useful!

Offline SebastianCannon

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Re: Sebastian's Training Journal.
« Reply #26 on: October 13, 2014, 04:49:44 PM »
This is incredibly useful. It is a lot to digest though so it will be a few days before i will post my training regime. Thanks so much, hopefully by next year I will have a substantial increase in strength, flexibility, and endurance.

once again thanks so much this is exactly what I was wanting.
« Last Edit: October 14, 2014, 02:52:47 AM by SebastianCannon »
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Offline SebastianCannon

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Re: Sebastian's Training Journal.
« Reply #27 on: October 13, 2014, 04:50:31 PM »
i did a light 3 mile run and yoga.
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Offline Dick Stapleton

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Re: Sebastian's Training Journal.
« Reply #28 on: October 13, 2014, 06:43:28 PM »
Awesome, good to hear! One more thing. Don't worry about having the perfect or best program. The most important thing is to just start and see how it works for you. A sub optimal program that you give 100% is better than a great program that you hate and half-ass. If you get the basic principles right (consistency, frequency, and keep making things harder in some way) you will get results, period. You can always adjust as things progress, just try not to switch your program at every little thing.

And there's no "hope" here. Put in the work, and I promise you'll get the results.

Offline SebastianCannon

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Re: Sebastian's Training Journal.
« Reply #29 on: October 14, 2014, 10:07:52 AM »
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Offline Dick Stapleton

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Re: Sebastian's Training Journal.
« Reply #30 on: October 14, 2014, 11:41:24 AM »
Any particular reason?

Offline SebastianCannon

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Re: Sebastian's Training Journal.
« Reply #31 on: October 14, 2014, 05:30:02 PM »
just saw some of the apk videos and also saw similar equipment in some of the workout vids.

I dont really have the money right now anyways, so no.
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Offline SebastianCannon

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Re: Sebastian's Training Journal.
« Reply #32 on: October 14, 2014, 05:31:31 PM »
Today i ran a 5k.

Day 2 of taking cold showers. I did some research and found out that they are beneficial to you. (more so than hot water showers)
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Offline SebastianCannon

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Re: Sebastian's Training Journal.
« Reply #33 on: October 15, 2014, 05:53:19 PM »
Nothing in terms of workouts.

Day 3 of cold showers. I won't be able to fill out my training log Thursday-through Saturday.
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Offline Dick Stapleton

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Re: Sebastian's Training Journal.
« Reply #34 on: October 15, 2014, 08:14:23 PM »
Cold showers feel awesome.

Bands can be useful but there's not much they can do aside from maybe some mobility work that you can't accomplish otherwise. Especially for things like levers, you can just use normal progressions.

Offline SebastianCannon

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Re: Sebastian's Training Journal.
« Reply #35 on: October 19, 2014, 11:04:28 AM »
I was actually at my grandparents house so I did nothing but eat and sleep(yay!)
however my cold shower streak endures bringing me to day 7. I will go two weeks and then stop counting my cold showers
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Offline SebastianCannon

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Re: Sebastian's Training Journal.
« Reply #36 on: October 21, 2014, 05:14:04 PM »
yesterday I had a car ride=nothing
Today I did:
8 laps around a soccer field
on the short sides of the field i would jog and on the longer parts go to a race pace and accelerate.
Yoga.
Cold shower day 9.
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Offline Caleb The Traceur

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Re: Sebastian's Training Journal.
« Reply #37 on: October 22, 2014, 05:31:26 PM »
Keep up the good work.
Caleb At Your Service.

Offline SebastianCannon

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Re: Sebastian's Training Journal.
« Reply #38 on: October 22, 2014, 06:10:00 PM »
Had to keep it easy today because I have a race tomorrow. I basically just played.
Cold shower day 10

Thanks caleb, you can change your username if you want.
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Offline Caleb The Traceur

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Re: Sebastian's Training Journal.
« Reply #39 on: October 23, 2014, 03:54:53 AM »
Good Training Journal Sebastian keep at it.
Caleb At Your Service.