ICT Workout 4

Did my ICT workout today.

This workout consists of two parts and is focused on strength endurance.

Part 1:
10 burpees
20 lunges
30 bodyweight squats

Repeat circuit 5x. You can rest 30-60 seconds between circuits.

Part2
10 Pullups
20 Power overs
10 Barbell Rows (I only did 5 because I put on too much weight-95 pounds was too much after the pullups).

Do 5 circuits. Part 2 has no rest periods. Rest comes on an as needed basis. Strive to complete all 5 circuits as quick as possible.

Train hard!

Long time no update, Ive been kidna just resting/chilling out- still going to practises obviously.
No more strength workouts, from now on only bjj and conditioning.

I had 4 hours sleep and did osme bjj rolling today, then I had work. Now I"m going to pass out soon and rip it up tom!

Get excited.

Monday Novemeber 24, 08

Yeah...so it happenned: I'm overtraining again. In order to fix this I'm going to spread apart my strength/conditioning workout days to give my body more time to recover.

Today I had to workouts. I did my max strength workout:

A1Pull ups(40 pds) 4x5
A2Squats 4x5 185 (took it easy today)
B1 One arm pushup 4x6
B2 One legged squats 4x5
C1Handstand Pushups 4x10
C2Superman 4x20
D1Bodyweight Tricep Ext 3x10
D2Calf Raises 3x20

At night I went to bjj practise. Relearned a bunch of old sweeps and felt like crap in sparring. I'm just overtraining a bit. Need more rest. Cheers.

Sunday Nov. 23, 08

Saturday was a rest day. I pretty much just worked all day.

Sunday: I did some sparring. For like 1.5 hours.

Then in the afternoon I did the card workout.

Red- Burpees
Black- Push ups

Royalty cards equal to 10. Aces equal to 11. No rest periods. Holy crap...that was tiring :)

Friday November 22, 08

Rest day! haha About time :p. Nice and sore all over.

Thursday November 20, 2008

I began getting some pimple looking things on my knee that look like bacterial warts or something. I was at the doctor this morning getting a checkup and he said it's just dry/irritated skin (from not wearing kneepads) and could be ingrown hairs or whatnot. Nothing serious. Awesome! Feww

Anyway here are my workouts for today:

5pm- Explosive Strength Workout

A1 Switch-grip Pull ups 4x10
A2 Squat Jumps (25 pd dumbell in each hand) 4x12
B1 Full Body Explosive Push up 4x10
B2 Lunge Jumps 4x12
C1 Clap Pull ups 4x8 (hurt my wrists)
C2 Weighted Ankle hops (20 pds in each hand) 4x20
D Thick Bar Pullups (wrap towel around pull up bar to make it thicker- it will blast the forearms)- 3x7

The main focus with explosive strength workouts is the EXPLOSIVENESS. Anyone doing these workouts to build up their explosive strength shouldn't do reps until failure. He/She should do just enough to be able to have explosive energy in each rep. Simplified: Quality over quantity.

8:30- Bjj practise. Wrestling tonight I think. Update: awesome practise. Really worked my cardio (we were doing king of the mat). Whew...shit gets me goin. My wrestling still needs a lot of work, I'm going to incorporate 2 wrestling workouts a week.

TRIANGLE NOTES: As soon as you get a triangle start pulling on the head right away and moving your hips away constantly while adjusting your triangle to get it tight.

November 19, 2008- COMPETITION NOTE

COMPETITION NOTE: Have you ever had to compete on really short notice...and end up doing awesome?! Well that's actually because you weren't wearing yourself out. Usually athletes will overtrain prior to a tournament and not get enough rest the week before. 10-12 days is optimal to rest before the tournament. You can still stay active and practise the moves, but make sure you're RESTING your body. This is quite huge actually and will help you peak just as your match roles around.

Morning: Did my Enhanced Interval Training Workout 2:

10 burpees sprint 50 meters. Drop and do 10 clap push ups. Run backwards 50 meters. Keep going like this for 15 minutes straight. No breaks, no rest periods. Rest comes on an as needed basis. Strive for minimal rest.

Wooo! This one was a toughy. I barely got through it. Very hard workout. I like it though because these types of workouts get me to where I need to be mentally and physically.

Afternoon: Went to practise. I kind of had a shitty practise due to me having to run to the washroom a bunch of times. Stomache aches are so painful :(

Nevertheless, got through the workout and did the best I could given my circumstances.