Still feeling good on the fast. Today's selection is especially nice, as it's designed with the cold in mind.
Fast of the Day: Winter Solstice
Calories: approx 1260
Juices: Body Fit, Ginger Fireball, Tumeric Tonic, Lait De Coco, Perfect Pear, Pink Punk
Training:
Splits today. I'd do splits all the time if my schedule permitted -- it's how I always trained for fights. Splits allow one to do more work because there is a built in recovery period, as well as getting a additional spike to the metabolism from the second session as a fat burning bonus.
Strength Training:
Warm Up Run: 20 minutes
Kettlebell Swing: 100 x 24 kg/54 lb, non-stop
Deadlift: 2x5 (225 lbs)
Kettlebell Bench Press: 2x5 (2 x 24 kg/54 lb)
Ab Work: Hanging Leg Raises, 1 x 10; Windshield Wipers, 1 x 10; Front Levers, 1 x 5 with a 3 second hold.
I'm in the 3rd week of this training cycle and following an Easy Strength style strength program. I like these a lot -- do yourself a favor and read Easy Strength by Pavel and Dan John. It treats strength training as a practice, keeping the weights in the 70%-80% of 1 Rep max range. It's low-stress, very meditative, and I've had great results on past cycles.
Also, a quick aside on my opinion on running and strength training. There are many, many people who argue that one should weight train as opposed to running, others who argue that cardiovascular activity is the best. I believe this is a false dichotomy. I don't really understand why it's a case of one or the other. I run -- nothing crazy -- but about 15-20 miles most weeks. That and my other activity allow me to run longer if I want; I've done half-marathon distances at a respectable pace following that schedule. My runs are all mixed up by design: sprints, tempo runs, hammer runs, easy runs, whatever. I also train to be stronger, and to improve my muay Thai skill. Being able to run is a fundamental human activity. Being strong is an advantage, always, and is a fundamental human drive. I come from a fighter's background, and roadwork, strength and fighting skills are all necessary aspects of preparing for the ring. I think that's also a good way to prep for life.
Skill Training:
Warm Up: skipping rope, 20 minutes
Bag Work Drills, 30 minutes
Music:
Still on a metal kick this morning (Iron Maiden, Judas Priest, Black Sabbath, Testament), with an industrial vibe (KMFDM, Wampscut, NIN) for the second session.
Thursday I'm done early enough to take my dog out for a nice walk, pick my son up at his school bus stop, check homework and get in some recreational reading. Thursdays are nice.
Training:
Splits today. I'd do splits all the time if my schedule permitted -- it's how I always trained for fights. Splits allow one to do more work because there is a built in recovery period, as well as getting a additional spike to the metabolism from the second session as a fat burning bonus.
Strength Training:
Warm Up Run: 20 minutes
Kettlebell Swing: 100 x 24 kg/54 lb, non-stop
Deadlift: 2x5 (225 lbs)
Kettlebell Bench Press: 2x5 (2 x 24 kg/54 lb)
Ab Work: Hanging Leg Raises, 1 x 10; Windshield Wipers, 1 x 10; Front Levers, 1 x 5 with a 3 second hold.
I'm in the 3rd week of this training cycle and following an Easy Strength style strength program. I like these a lot -- do yourself a favor and read Easy Strength by Pavel and Dan John. It treats strength training as a practice, keeping the weights in the 70%-80% of 1 Rep max range. It's low-stress, very meditative, and I've had great results on past cycles.
Also, a quick aside on my opinion on running and strength training. There are many, many people who argue that one should weight train as opposed to running, others who argue that cardiovascular activity is the best. I believe this is a false dichotomy. I don't really understand why it's a case of one or the other. I run -- nothing crazy -- but about 15-20 miles most weeks. That and my other activity allow me to run longer if I want; I've done half-marathon distances at a respectable pace following that schedule. My runs are all mixed up by design: sprints, tempo runs, hammer runs, easy runs, whatever. I also train to be stronger, and to improve my muay Thai skill. Being able to run is a fundamental human activity. Being strong is an advantage, always, and is a fundamental human drive. I come from a fighter's background, and roadwork, strength and fighting skills are all necessary aspects of preparing for the ring. I think that's also a good way to prep for life.
Skill Training:
Warm Up: skipping rope, 20 minutes
Bag Work Drills, 30 minutes
Music:
Still on a metal kick this morning (Iron Maiden, Judas Priest, Black Sabbath, Testament), with an industrial vibe (KMFDM, Wampscut, NIN) for the second session.
Thursday I'm done early enough to take my dog out for a nice walk, pick my son up at his school bus stop, check homework and get in some recreational reading. Thursdays are nice.
Glad to finally catch up with your blog. Great stuff. What's a hammer run, btw?
ReplyDeletePleased I can entertain! Hammer runs are done at 80+% of max speed. They are my least favorite. So without the immediate gratification of a sprint or the satisfaction of a longer run, or the fun of tempo or fartlek runs. In other words, not fun at all...but good both for both mental and physical toughness.
DeleteAh, makes sense. Valuable, but definitely not as much fun as fartlek! Back when the roads were clearer and I used to work out (ha!), I sometimes did fartlek based on guitar solos.
ReplyDelete