Martin's Training Log

[brooklynnn]

Well here goes I'm not really used to keeping a workout journal so bear with me. I've started my density cycle of swipes already and am begining to enjoy it. I'm on my second week but still at the first stage and I'm using a pair of 15lbs clubbells. I guess I'll just show you what my training week looks like and anyone can chime in with suggestions.

Mon, Wed, Fri,
Flow-Fit Beginner followed by density swipes cycle also do Intu-Flow® beginner b4 bed

Tue, Thu, Sat,
Flow-Fit Beginner, followed by Intu-Flow® and on Saturdays I'll play some full-court games of baskettball

Sun
Try to go as deep as possible in my Intu-Flow® practice

Wed Apr 26
This my first day posting my workout
Flow-Fit beginner session 20min
Density cycle of swipes- 20 sets of 5 in 21min

I choke the clubbells right now at about a inch from the knob
Flow-Fit went well no discomfort except some fatigue in my wrists towards the end of my session

Density Swipes Cycle also went well started to get a little tired towards the last couple of sets but my form didn't suffer much.

I'm eating pretty healthy daily apart from a cpple of cookies I had today with lunch. Trying to work up enough courage to put up some video of my swipes.

I guess that'll be all today hope this is a good start and any suggestions are appreciated.

Thanks in Advance

[Coach Tran]

Martin,

Good start in your blogging. What are your short term or long term goals? Think about it and let us create your own THP design.

Yours in CST,

[brooklynnn]

Bao,

Some of my short-term goals would be to lose some weight and gain some muscle and improve my cardio or endurance. I also would really like to improve my jumping ability because a cpple of years ago I was able to dunk a basketball but I had a foot injury and really never got back to doing it again fully. At times i feel i'm really close but i'm lacking or missing something. The sport i enjoy and play the most is basketball. So most of my goals are centered around that physically. I've had an interest in yoga for a good while but it seemed impossible for me to do so i never got into it. I've dabbled a bit in martial arts but due to time constraints I haven't gotten that deep into it. As far as long term I would like to be that really healthy and vibrant person I feel I should be. Not necessarily muscular or "buff" but in overall healthy individual. Hope this helps if anymore info is needed just ask.
Thanks in Advance.

[shadow]

hello martin,

i'm just chiming in here cos i'm feeling poorly at work and unable to concentrate and looking for something to procrastinate with.

i'm writing cos i'm interested in the basketball thing.
i haven't played in years, and currently i have a different training goal.... but eventually i intent to return to basketball, and when i do will structure my training around that.

as i understand it (note here i'm not certified, so please do clarify any point i make that piques your interest, with a coach), CST uses short/mid term goals in order to get desired outcomes.
you have alluded to a possible goal, but listed mainly outcomes as actual goals. i.e. losing weight, increasing muscle, improving cardio or endurance.

just something to think about..... how about using your basketball as a goal to achieve those outcomes?
training to improve your basketball game, whether it be primarily for jumping, or for the whole game.... will easily see you achieve the desired outcomes of losing weight, increasing muscle and improving endurance (combined of course with an appropriate diet). and then you'll kick butt on the courts too, improving your fun in the game.

i'm sure with a little creative and intelligent thinking you could whip up a great THP to improve your basketball skills (or even just get you jumping higher), or i'm certain one of the coaches would easily be able to help you out.

even though it's some time down the track, i have let my mind stray already to creating new Clubbell® combinations to address the whole jump higher thing.


best of luck!

damien.

[Coach Tran]

Martin,

How much do you want to lose? Is it fat or weight that you want to lose?

How much muscle do you to gain?

How can be measure your cardio/endurance? What is the measuring stick?

How vital for you to improve your jumping ability and basket ball performance?

Do you know how to use Intutive logging for Intu-Flow® or FlowFit®?

[brooklynnn]

Bao,

Now that I think about it's really fat maybe an inch or two around the midsection that I would like to lose and put on maybe 5-10lbs of muscle. I think thats an attainable number for me at least. As far as the endurance I really don't have a measuring stick the only thing I can think of is in my basketball playing. Not getting tired as quickly. I did have a basketball tournament i played in last july that i did fairly well in that i would like to prepare for now. We played about 5 games by the fourth one I was really tired so an improvment there would help. The jumping and my overall basketball performance i would like to increase as much as possible because it is one of the sports i play most so it's pretty vital or important to me to improve in that area. Now for the intuitive logging is that RPD, RPE and so on if not please let me know. Well hope this clears some things up. I appreciate your help and questions its starting to make me think more specifically.
Thanks in Advance.

[Connie Brown]

Martin that's looking really great.

I'll be curious to see if Intu-Flow® is helping with the springiness of your jumps so if you can remember to note what's going on with Intu-Flow® that would be cool.

[brooklynnn]

Fri Apr 28

Ate pretty good today
Muffin For breakfast and o.j.
Lunch- grilled chiken and a baked potato
Turkey burger and some veggies for dinner

Workout
Density cycle of swipes 20 sets of 5 in 20 min
Warm up beginner Intu-Flow®/flow-fit
Felt pretty good today RPE-7 RPD-5

Didn't post yesterday really busy day all I could squeeze in was some Intu-Flow® right b4 bed.

[brooklynnn]

Sat Apr 29 I didn't log but I played a few full court games of basketball. I got home preetyu lated did some brief Intu-Flow® and went to bed.

Sun Apr 30 I had alot of work to do so i missed my daily Intu-Flow® session


Mon May 1

Density cycle 20 sets of 5 in 20min

Rate of Exertion: 8

Rate of Discomfort: 4

Rate of Technique:8


Total Reps: 100

Total sets: 20

Rest Intervals: about 30 sec

Exercise Selections: swipes

Performance goals: improve technique

Time completed: 20min

Sensations: My grip staarted to go towards the last cpple of sets but I worked through it.

Feelings: Excited that the swipes are getting easier.
Images: None really

Thoughts: I think I'm really starting to get the hang of the swipes

Questions: No questions as of yet
__________________________________________________ ___________

[Coach Tran]

Mon May 1

Time: (when did you start your practice?)

Energy Level: (What was your energy level before you started your practice?)

Rate of Exertion: 8

Rate of Discomfort: 4

Rate of Technique:8

It is a guy thing for us to not know the diffrence between exertion and technique. The harder we push, we think our technique is better. Rate of exertion is about how much force you are using and your rate of technique is about how well you are performing your technique and not about how hard you are working.

Total Reps: 100

Total sets: 20

Rest Intervals: about 30 sec

Exercise Selections: swipes

Performance goals: 20 sets of 5 in 20min

Time completed: 20min (do you use a timer?)

Sensations: Did you sweat? Did you feel cold or hot? Did you breathe light or heavy? How did your body feel? What did your hand looked and feel like after practice? Did you notice any tighness? Did you notice any pain or discomfort in your body? Think along these when you write about your physical sensations after your workout, Martin. "My grip started to go towards the last cpple of sets but I worked through it." How does this effect your rate of technique?

Feelings: Excited that the swipes are getting easier. Great! keep up your excitement!

Images: None really

Thoughts: I think I'm really starting to get the hang of the swipes

Have fun and keep up the good work, bro.

Questions: No questions as of yet

Yours in CST,
Bao