Once more with feeling

[jrusch99]

I am once again going to try my hand a blogging my daily workout routine. Last time I just fell off the wagon. But I think I am ready for a fresh start.
My previous attempt is here. Tons of great info was given to me but I was not able to implement everything.
http://www.rmaxinternational.com/forum/showthread.php?t=13738

If there are things that I should add to my blog entries to make them more useful. let me know. Also, I welcome any feedback for tips others may have. thanks

so this time around I have some what I believe to be clearer goals.
After doing no-gi jiu-jitsu for some time now and not seeing much improvement. I have found it to be cause by 2 things. 1) horrid endurance 2) lack of mobility, though the second point is really directly related to the first in my opinion. Mobility falls off a cliff as I get tired. at least the way I see it.

so the plan is as follows.
DAY1 Ageless Mobility (no intensity)
DAY2 Prasara (Low intensity)
DAY3 Flowfit1 (Medium intensity)
DAY4 Kettlebell lifting (High intensity day)

Jiu-jitsu classes will be interspersed within here and I will note that. lofting goals of going to class 4 days a week but realistically trying to be consistent with 2 days a week.

the goals are really to work for 20 minutes (endurance issues for me are as much mental as they are phsyical) and improve mobility.
Hopefully this will lead to improvements in my jj game.

3/18/2008
Flowfit
mix of levels 2 and 3
1 round every 1:40 for 12 rounds to get to 20 minutes
completed this, felt good, worked up a sweat.

[jrusch99]

3/18 went to class good class. Wind in rolling was better than expected. Lasted 2,5 minute rounds and still felt like I had more gas.no noticeable tweaks to any joints. was able to escape a few submissions. submitting someone is still eluding me, but I am more interested in moving with and around my partner than submitting them to be honest.

3/19
was supposed to my Kettlebell work in the morning, but was sluggish getting up. will work out tonight.
my plan for tonight is
Intu-Flow® L1
15 2hand KB swings every 2 minutes for 10 rounds
to get 20 minutes of conditioning.
goal is to get up to 30 swings every 2 minutes for 10 rounds.
next series will start working clean and jerk.

[Cody Fielding]

Keep it up James...

You might want to set a time frame for this particular process/plan - give you a point to reassess.

C-

[jrusch99]

Thanks for the advice coach Fielding. I had been pondering that very point. I am setting a timeframe of 6 weeks for this to be accomplished. what I want to do in that time frame is 2 things. the 300 reps of swing that I talked about earlier and 20 minutes of continuous flowfit at my current level, with a goal of 18-20 reps in that 20 minutes.


3/19
15 2 hand swing reps every 2 minutes for 10 rounds
completed this, actually felt pretty easy.
when I did the 10 reps a few days ago, it was pretty rough.

3/20
busy day today but hoping to get to jj tonight. have to squeeze in ageless mobility or at least intu-flow sometime today.

[Cody Fielding]

Much tighter James, nice.

As you move forward (beyond this particular program) start folding in more thinking about how that specific goal will aid you in your chosen sport. Ideally, you'd see measurable progress in specific aspects of your game.

Accomplishing physical challenges for their own sake is cool (I do it myself), but more than not I'm weaving them into specific improvements I want to see in my game.

C-

[jrusch99]

hmm, where was I.
didn't make it to jj thursday night. it was the no intensity day anyway so timing wise maybe this was best.

3/21/08
played around with flock of pigeons, tumbleweed, and bridges for my low intensity day, worked on it for about 30 minutes.

3/22/08
1 rep every 1:30 for 13 rounds
I feel the intensity increasing but I am also pleased to report that I feel like my body is handling it well.

3/23/08
20 2Hswings every 2:00 for 10 rounds
again I am feeling the increase in intensity but I am handling it.

its just a weird feeling that at the beginning of every workout I feel stronger than the last time. I hope to see this continue.
Need to get better about doing intu-flow daily though. this has been a spotty part of my practice for sure.
it looks like I may reach my goals earlier than the six weeks I allowed. what a nice problem to have. will consider what's next just in case.

[jrusch99]

March 24
no intensity day, well, I sure covered this one well, didn't do anything. need to at least fit Intu-Flow® in to my day.

March 25th
low intensity day
wasn't able to do any prasara today.:mad:

March 26th
Short on time
so I did 10 minutes of Flowfit®, just did continuous reps, unfortunately lost concentration and therefore lost count. I think I got around 8 reps in the 10 minutes. certainly broke a sweat.
also, later in the day I was able to go through Intu-Flow®.


need to focus in on getting Intu-Flow® in everyday regardless. I see how this can affect my recovery negatively by leaving it out.
things start to tighten up. especially as reps and sets get longer and more intense, making it even more important.

[jrusch99]

March 27
high intensity day
25 reps 2 hand swings every 2 minutes for 10 rounds
this was getting tough on my grip towards the end but I did complete it.
forearms and grip really start to strain at the end.
next kettlebell day will reach my goal of 300 reps.
I have up to this point doing everything with a 16kg kb. I am thinking of dropping the reps back now and and working up again with the 24 kg kb.