Yesterday I had a outstanding workout. I am using variant 2 as discussed before twice a week. Today is my day off, here is how yesterday played out in the gym. I completed two series. In between each set, and also when switching exercise I used a 2 minute rest on the first series. The second series I used 4 minute rest intervals. The rest time between each series was 8 minutes.
Standing DB Press Neutral Grip
Set One 80% of 1RM 10 reps
Set Two 90% of 1RM 5 reps
Set Three 93% of 1RM 3 reps
DB Rows
Set One 80% of 1RM 10 reps
Set Two 90% of 1RM 5 reps
Set Three 93% of 1RM 3 reps
DB Bench press Neutral Grip
Set One 80% of 1RM 10 reps
Set Two 90% of 1RM 5 reps
Set Three 93% of 1RM 3 reps
Free Motion Machine, High pulls
Set One 80% of 1RM 10 reps
Set Two 90% of 1RM 5 reps
Set Three 93% of 1RM 3 reps
That was completed twice. For my PWO shake I used 6 ounces of Non fat Yogurt, 4 Ounces of skim milk, and 35 grams of chocolate whey. One hour after that I consumed a pro bar. As well as another pro bar later that night. It was my room mates birthday so we all went out to sushi which consisted of about 40 pieces for me. As for the rest of my diet, well I can't tell or how would I make my living lol?
Tomorrow is going to include some Bouldering and Explosive conditioning work. Hope everyone is having a great week.
Thursday, August 28, 2008
Tuesday, August 26, 2008
So now that I am into a new training cycle before the tryouts I figured I would list it here, and let some of you observe how the training is going. The definitions used are courtesy of Dr. Verkoshansky's site www.verkoshansky.com
Two days a week will be variant 2 of the "series repetitive method" which means "Maximum force development with little hypertrophy. Complete 3 sets of 80% 1RM(8-10 reps). 90% 1RM (5reps) and 93% 1RM (3 reps). With 2-4 minutes of rest. During one training session perform 2-3 series with 6-8 minutes rest in between. As the strength of an athlete increases, resistance should be increased by 5%. In this varient, the muscles must not be relaxed between the repetitions.
One day a week will be Varient 3, which some would call a DE day in the WSBB community although the rest periods and relaxtion are nowehere near the same in all actuality.
Anyways here is Dr. Verkhoshanky's definition. "Developing the speed force for cyclical and non-cyclical sports. Load is limited to 30-70% 1RM depending on the resistance that must be overcome in a particular sport. Perform 6-8 reps with maximum velocity, moderate tempo with the muscle being relaxed after each repetition. 2-3 sets in each series with 4-6 minutes rest interval. There are 2-3 series in each training session with 8-10 minutes rest between series".
So that being said I will post up, each workout as the day is done. I workout basically M-F with Saturday and Sunday off.
I have received a lot of emails about when my next seminar will be. Well good news. Nutrition seminars will start being every other month. I will also be starting up a martial arts class at the gym in the near future. If you have interest in no nonsense self defense training then get in touch with me. Hope to hear from you all soon. Please keep checking back.
Two days a week will be variant 2 of the "series repetitive method" which means "Maximum force development with little hypertrophy. Complete 3 sets of 80% 1RM(8-10 reps). 90% 1RM (5reps) and 93% 1RM (3 reps). With 2-4 minutes of rest. During one training session perform 2-3 series with 6-8 minutes rest in between. As the strength of an athlete increases, resistance should be increased by 5%. In this varient, the muscles must not be relaxed between the repetitions.
One day a week will be Varient 3, which some would call a DE day in the WSBB community although the rest periods and relaxtion are nowehere near the same in all actuality.
Anyways here is Dr. Verkhoshanky's definition. "Developing the speed force for cyclical and non-cyclical sports. Load is limited to 30-70% 1RM depending on the resistance that must be overcome in a particular sport. Perform 6-8 reps with maximum velocity, moderate tempo with the muscle being relaxed after each repetition. 2-3 sets in each series with 4-6 minutes rest interval. There are 2-3 series in each training session with 8-10 minutes rest between series".
So that being said I will post up, each workout as the day is done. I workout basically M-F with Saturday and Sunday off.
I have received a lot of emails about when my next seminar will be. Well good news. Nutrition seminars will start being every other month. I will also be starting up a martial arts class at the gym in the near future. If you have interest in no nonsense self defense training then get in touch with me. Hope to hear from you all soon. Please keep checking back.
Tuesday, August 19, 2008
Update that has been a long time coming
Sorry it has been so long since my last post. Life has kept me busy with the new job, training, and spending time with the little one on the weekends before she starts school.
My last portion of training went well. I did hit a small bump at the end, but I adjusted my diet and recovery process and it took care of it. My variation of training will be different now as I have the official dates for my camp and tryout and it sits exactly 8 weeks away. Peak strength and speed will be needed at that point. Also included to my weight and cardio training will be the io altitude training machine. It can be found here. www.io-usa.com I am new to it, so as for how well it works or how it works etc, I am as new to it as any of you. However it is a piece of equipment at the training facility that I have access to.
IF dieting is over for me as for now as my training regiment won't allow it. I am not able to consume the amount of calories needed to recover and improve while maintaining weight, not loosing or gaining is the goal and so far has worked.
PWO is still Low GI for me and most likely won't change. However at this point in training and this far out if it isn't on one day it won't hinder myself any. I have upped my carb content by almost 200 grams a day. Protein is close to the same with two "feedings" a week where I take in twice as much protein as other days. Fat content has been upped by about 45 grams per day through almonds and olive oil. Also by adding a new food to my arsenal. www.theprobar.com has been a staple of mine since I started at the gym, and I have found them to work very well for me and have a good fat and carb content. The protein isn't as high as I like but they work very well for what I want. You can actually see the fruit and nuts in each one. www.trueprotein.com is helping supply the protein as they are who I use for the gym shop. Their products have been a favorite of mine since they opened years ago. They even have a assortment of vegetarian proteins which I must say aren't all to bad.
Training will consist of sprint training two to three days a week. It will fall in with which weeks are heavily metcon or 5-3-1 or DE days as well. I will update it weekly on here as for what my workouts were. I won't be disclosing exact diets as that's how I make my living.
Check back soon for the Low GI article which should be done thursday.
My last portion of training went well. I did hit a small bump at the end, but I adjusted my diet and recovery process and it took care of it. My variation of training will be different now as I have the official dates for my camp and tryout and it sits exactly 8 weeks away. Peak strength and speed will be needed at that point. Also included to my weight and cardio training will be the io altitude training machine. It can be found here. www.io-usa.com I am new to it, so as for how well it works or how it works etc, I am as new to it as any of you. However it is a piece of equipment at the training facility that I have access to.
IF dieting is over for me as for now as my training regiment won't allow it. I am not able to consume the amount of calories needed to recover and improve while maintaining weight, not loosing or gaining is the goal and so far has worked.
PWO is still Low GI for me and most likely won't change. However at this point in training and this far out if it isn't on one day it won't hinder myself any. I have upped my carb content by almost 200 grams a day. Protein is close to the same with two "feedings" a week where I take in twice as much protein as other days. Fat content has been upped by about 45 grams per day through almonds and olive oil. Also by adding a new food to my arsenal. www.theprobar.com has been a staple of mine since I started at the gym, and I have found them to work very well for me and have a good fat and carb content. The protein isn't as high as I like but they work very well for what I want. You can actually see the fruit and nuts in each one. www.trueprotein.com is helping supply the protein as they are who I use for the gym shop. Their products have been a favorite of mine since they opened years ago. They even have a assortment of vegetarian proteins which I must say aren't all to bad.
Training will consist of sprint training two to three days a week. It will fall in with which weeks are heavily metcon or 5-3-1 or DE days as well. I will update it weekly on here as for what my workouts were. I won't be disclosing exact diets as that's how I make my living.
Check back soon for the Low GI article which should be done thursday.
Sunday, June 29, 2008
So I was invited to attend a combine in October in Park City, Utah. It's basically a scouting combine for the USA bobsledding team and skeleton team. I am not the right height for bob sledding, but I figure I will be tested across the board either way. Here is the combine test.
All bobsled and skeleton athletes will be tested in the following:
* 15m sprint
* 30m sprint
* 45m sprint
* 60m sprint
* 30-fly (between 15 & 45 eye)
* 35m 15k sled tow (flying time from 15m to 35m)
* Vertical jump (with a switchmat)
* Shot toss (16lb men bob,12lb women bob & men skel, 8 lb women skel)
Strength Testing:
* Power-clean(from the ground)
* Back-squat (3 rep max top of the thigh parallel to the ground) or front squat (if there is concern of a back injury)
I have exactly 13 weeks until this combine and this is how my training is going to look. I got this from a article that was written by Joel Jamieson on sherdog.net. i adjusted as I wanted and needed. To fit where I need to be.
3 weeks max explosive strength
Reps 1-8 Per Exercise
Sets 3-5 per exercise
Rest 2-4 minutes between sets 6-10 minutes between exercises active rest
Volume 2-6 Exercises per workout Two workouts per week. Followed by HICT for 15-25 minutes times.
Week 1
Sunday June June 29th
Power Cleans 3 sets of 2
4 sets of 5 Push press
Repeat the sequence twice with 10 minutes active recovery in between which will be Zdroyve health system "warrior Wellness" mobility Exercises.
Then complete 4 sets of 20 on "free motion machine" high to low chop"
Dips 50 Reps
HICT 15 minutes
Monday June 30th- Bouldering 2 hours time followed by 20 Minutes of HICT
Tuesday July 1st- Off day
Wednesday July 2nd
OHS 3 Sets of 5
Close Grip Bench press 4 Sets of 8
Repeat the sequence twice with 10 minutes active rest rest in between cycles. Joint mobility is what will be used again.
Complete 4 sets of 20 on "free motion machine" low to high chop"
Complete 50 knee trust on "free motion machine"
HICT 15 minutes
Thursday July 3rd. Sprint Work 5 15 meter sprints 5 30 meter sprints 2 45 meter sprints 2 60 meter sprints 6 mile bike ride with a heart rate target of 140-160
Friday July 4th Bouldering or face climbing for two hours. Followed by 20 Minutes of HICT
Saturday July 5th off
Week 2
Sunday July 6th off
Monday July 7th Bouldering for two hours followed by 30 Minutes of HICT
Tuesday July 8th
Squats 3x8
Standing one arm Neutral grip Overhead press 5x1
Active recovery for ten minutes between cycles, rest periods still 2-4 minutes between sets. Active recovery will again be the joint mobility routine.
After this cycle is completed twice it will be
DB Swings 3x8
45 degree inversion on "free motion machine" 100 reps completed in row fashion
15 minutes HICT
Wednesday July 9th Off
Thursday July 10th
Close Grip Bench Press 5x3
Hang Clean 5x3
2-4 minutes rest between sets, repeat the cycle twice with 10 minutes of active rest in between.
Neutral grip chins on grip dominator 3 sets failure
Underhand Pinch grip on dominator 3 sets to failure
Followed by 10 minutes HICT
Friday July 11th - Bouldering for two Hours, no HICT
Saturday July 12th- Sprint day 5 15 meter sprints 5 30 meter sprints 2 45 meter sprints 2 60 meter sprints 6 mile bike ride with a heart rate target of 140-160
Sunday July 13th off
Week 3 Final week of MES before switching to MAP for two weeks
Monday July 14th Bouldering for two hours followed by 30 minutes of HICT
Tuesday July 15th
Power Clean 5x1
SOHP 3x8
2-4 minutes rest between sets 6 minutes of active rest "joint mobility" between cycles
4 sets of 8 High to low Chop "free motion Machine"
4 sets of 8 Low to high Chop "free motion Machine"
HICT 15 minutes
Wednesday July16th Off
Thursday July 16th
OHS 5x3
DB Rows 5x5
2-4 minutes rest between setc, 6 minutes of active rest "joint mobility" between cycles
Dimmel Deads 4 sets of 21
No HICT
Friday July 17th Bouldering or face climbing for two hours followed by 20 minutes of HICT
Saturday July 18th Sprint work 6 15 meter sprints 6 30 meter sprints 3 45 meter sprints 3 60 meter sprints 6 mile bike ride with a heart rate target of 140-160
Sunday July 19th Off.
I will up date this daily on recovery etc. The plans will go up the week before each period begins.
2 weeks complex method
3 weeks Max explosive strength
2 weeks Max Alactic Power
2 weeks Max Alactic Capacity
All bobsled and skeleton athletes will be tested in the following:
* 15m sprint
* 30m sprint
* 45m sprint
* 60m sprint
* 30-fly (between 15 & 45 eye)
* 35m 15k sled tow (flying time from 15m to 35m)
* Vertical jump (with a switchmat)
* Shot toss (16lb men bob,12lb women bob & men skel, 8 lb women skel)
Strength Testing:
* Power-clean(from the ground)
* Back-squat (3 rep max top of the thigh parallel to the ground) or front squat (if there is concern of a back injury)
I have exactly 13 weeks until this combine and this is how my training is going to look. I got this from a article that was written by Joel Jamieson on sherdog.net. i adjusted as I wanted and needed. To fit where I need to be.
3 weeks max explosive strength
Reps 1-8 Per Exercise
Sets 3-5 per exercise
Rest 2-4 minutes between sets 6-10 minutes between exercises active rest
Volume 2-6 Exercises per workout Two workouts per week. Followed by HICT for 15-25 minutes times.
Week 1
Sunday June June 29th
Power Cleans 3 sets of 2
4 sets of 5 Push press
Repeat the sequence twice with 10 minutes active recovery in between which will be Zdroyve health system "warrior Wellness" mobility Exercises.
Then complete 4 sets of 20 on "free motion machine" high to low chop"
Dips 50 Reps
HICT 15 minutes
Monday June 30th- Bouldering 2 hours time followed by 20 Minutes of HICT
Tuesday July 1st- Off day
Wednesday July 2nd
OHS 3 Sets of 5
Close Grip Bench press 4 Sets of 8
Repeat the sequence twice with 10 minutes active rest rest in between cycles. Joint mobility is what will be used again.
Complete 4 sets of 20 on "free motion machine" low to high chop"
Complete 50 knee trust on "free motion machine"
HICT 15 minutes
Thursday July 3rd. Sprint Work 5 15 meter sprints 5 30 meter sprints 2 45 meter sprints 2 60 meter sprints 6 mile bike ride with a heart rate target of 140-160
Friday July 4th Bouldering or face climbing for two hours. Followed by 20 Minutes of HICT
Saturday July 5th off
Week 2
Sunday July 6th off
Monday July 7th Bouldering for two hours followed by 30 Minutes of HICT
Tuesday July 8th
Squats 3x8
Standing one arm Neutral grip Overhead press 5x1
Active recovery for ten minutes between cycles, rest periods still 2-4 minutes between sets. Active recovery will again be the joint mobility routine.
After this cycle is completed twice it will be
DB Swings 3x8
45 degree inversion on "free motion machine" 100 reps completed in row fashion
15 minutes HICT
Wednesday July 9th Off
Thursday July 10th
Close Grip Bench Press 5x3
Hang Clean 5x3
2-4 minutes rest between sets, repeat the cycle twice with 10 minutes of active rest in between.
Neutral grip chins on grip dominator 3 sets failure
Underhand Pinch grip on dominator 3 sets to failure
Followed by 10 minutes HICT
Friday July 11th - Bouldering for two Hours, no HICT
Saturday July 12th- Sprint day 5 15 meter sprints 5 30 meter sprints 2 45 meter sprints 2 60 meter sprints 6 mile bike ride with a heart rate target of 140-160
Sunday July 13th off
Week 3 Final week of MES before switching to MAP for two weeks
Monday July 14th Bouldering for two hours followed by 30 minutes of HICT
Tuesday July 15th
Power Clean 5x1
SOHP 3x8
2-4 minutes rest between sets 6 minutes of active rest "joint mobility" between cycles
4 sets of 8 High to low Chop "free motion Machine"
4 sets of 8 Low to high Chop "free motion Machine"
HICT 15 minutes
Wednesday July16th Off
Thursday July 16th
OHS 5x3
DB Rows 5x5
2-4 minutes rest between setc, 6 minutes of active rest "joint mobility" between cycles
Dimmel Deads 4 sets of 21
No HICT
Friday July 17th Bouldering or face climbing for two hours followed by 20 minutes of HICT
Saturday July 18th Sprint work 6 15 meter sprints 6 30 meter sprints 3 45 meter sprints 3 60 meter sprints 6 mile bike ride with a heart rate target of 140-160
Sunday July 19th Off.
I will up date this daily on recovery etc. The plans will go up the week before each period begins.
2 weeks complex method
3 weeks Max explosive strength
2 weeks Max Alactic Power
2 weeks Max Alactic Capacity
Tuesday, May 27, 2008
Yesterday and todays workout
Yesterday was a TUT workout. Time under tension for those unfamiliar with the abbreviation. That being said it can be done in 3 second positive negatives or a variance. I always employ 5 second negative and a 2 to 3 second positive. The science backing TUT workouts almost negates oly lifting, yet adding the two together to a program may be very beneficial to some.
As most of you know I am now running the cafe at www.momentumlclimbing.com Climbing and the conditioning for it is new to me. I have been specializing in fighters and athletes diets for close to a decade now, however climbers and TUT on the wall, presents a new challenge.
That being said metcon conditioning will be included as well. For the time being I believe it will follow a two metcon days a week, two climbing days a week, two TUT day and see how that works in the pertaining to improvement in climbing ability. Granted the curve will be on a steep curve due to being new to climbing as it is.
As for diet, as some may or may not know, I do Intermittent Fasting, most information ot be found on that is from www.performancemenu.com or www.robbwolfe.com who I consider a brilliant biochemist and a good friend in the community. Its a five hour window of eating etc. I won't post yesterdays diet as work made it way off track, but todays was a little more simple.
So. Yesterdays workout was quite simple. DB bench press with a neutral grip 6 sets of 6 with the cadence I described above. Then to hammer curls(yes folks we know I don't like curls and vanity exercises but I am experimenting to prevent climbing injuries etc) 4 sets of 6. We also have a Free Motion machine. http://www.freemotionfitness.com/webapp/wcs/stores/servlet/ProductDisplay?catalogId=10002&storeId=10001&productId=10465&langId=-1&parent_category_rn=10010&top_category=10009
I performed a version of standing DB rows, 15 reps each side, metcon failure was the goal and it worked well, the machine provides constant tension for a TUT workout and the stability needed only enhances what I was looking for. I then did a standing chest press completing the same amount of reps. Both exercises were 4 sets of 30.
Todays workout was new to me. I have yet to climb, and today was the first day. I had a beautiful friend of mine Debi, come with me as a partner is pretty much needed. I think we each did the wall three times. Let me say that my hands and forearms are sore. This will negate the need for any sort of grip training as it is indicative of climbing.
Diet is simple for the day. Pre and during workout I used the same as I do for lifting or metcon days. One serving of Cytomax by cytosport. I use the herbal version. I also add in two servings of BCAA 500 Powder from Optimum Nutrition. Having found pre and peri workout nutrition to me be of more importance or almost more than PWO has led me to trying this formula. Normally I use the product "Vendetta" but haven't used it for quite some time now. Also has four shots of espresso. Post workout today wasn't a shake, as I decided to go to lunch wit the pretty friend. So for lunch it was half of a seared ahi tuna roll, and a cobb salad with salmon, shrimp, avocado, egg, olives, and bleu cheese crumbles. Tried a wasabi dressing that was actually quite good. Now in a little while I will drink a Muscle Milk shake by cytosport as well. Dinner will be salmon and 3 cups of veggies along with 24 almonds.
I hope everyone had a great holiday weekend.
As most of you know I am now running the cafe at www.momentumlclimbing.com Climbing and the conditioning for it is new to me. I have been specializing in fighters and athletes diets for close to a decade now, however climbers and TUT on the wall, presents a new challenge.
That being said metcon conditioning will be included as well. For the time being I believe it will follow a two metcon days a week, two climbing days a week, two TUT day and see how that works in the pertaining to improvement in climbing ability. Granted the curve will be on a steep curve due to being new to climbing as it is.
As for diet, as some may or may not know, I do Intermittent Fasting, most information ot be found on that is from www.performancemenu.com or www.robbwolfe.com who I consider a brilliant biochemist and a good friend in the community. Its a five hour window of eating etc. I won't post yesterdays diet as work made it way off track, but todays was a little more simple.
So. Yesterdays workout was quite simple. DB bench press with a neutral grip 6 sets of 6 with the cadence I described above. Then to hammer curls(yes folks we know I don't like curls and vanity exercises but I am experimenting to prevent climbing injuries etc) 4 sets of 6. We also have a Free Motion machine. http://www.freemotionfitness.com/webapp/wcs/stores/servlet/ProductDisplay?catalogId=10002&storeId=10001&productId=10465&langId=-1&parent_category_rn=10010&top_category=10009
I performed a version of standing DB rows, 15 reps each side, metcon failure was the goal and it worked well, the machine provides constant tension for a TUT workout and the stability needed only enhances what I was looking for. I then did a standing chest press completing the same amount of reps. Both exercises were 4 sets of 30.
Todays workout was new to me. I have yet to climb, and today was the first day. I had a beautiful friend of mine Debi, come with me as a partner is pretty much needed. I think we each did the wall three times. Let me say that my hands and forearms are sore. This will negate the need for any sort of grip training as it is indicative of climbing.
Diet is simple for the day. Pre and during workout I used the same as I do for lifting or metcon days. One serving of Cytomax by cytosport. I use the herbal version. I also add in two servings of BCAA 500 Powder from Optimum Nutrition. Having found pre and peri workout nutrition to me be of more importance or almost more than PWO has led me to trying this formula. Normally I use the product "Vendetta" but haven't used it for quite some time now. Also has four shots of espresso. Post workout today wasn't a shake, as I decided to go to lunch wit the pretty friend. So for lunch it was half of a seared ahi tuna roll, and a cobb salad with salmon, shrimp, avocado, egg, olives, and bleu cheese crumbles. Tried a wasabi dressing that was actually quite good. Now in a little while I will drink a Muscle Milk shake by cytosport as well. Dinner will be salmon and 3 cups of veggies along with 24 almonds.
I hope everyone had a great holiday weekend.
Monday, May 19, 2008
It's Official
As of today at 1pm I became the new manager for the cafe at www.momentumclimbing.com one of the largest climbing gyms in the United States. We also have a full weight room, as well as cardio equipment. A yoga/Martial Arts room, and a altitude training room.
The cafe itself at present time has smoothies, coffee, tea and pastries. While the coffee and tea won't change, the smoothies and pastries will. I have yet to decide which protein company we use, and supplements such as BCAA's as well. Also included will be some different salads etc that will vary day to day. Its going to be a work in progress, but it will be a new nutrition hot spot for Salt lake City.
Personal training by myself will all be performed at this gym, as will nutrition consultations. Its a beautiful cafe and gym, and I can help you with anything from improving climbing, to fight performance, to just being more fit, and learning some new things about Nutrition.
This is a huge step for me, and the training that can be provided here will be amazing. Yoga is offered here as well although that is not something I will be teaching at this time. Please stop by and check us out, I will take time out to talk business with anyone.
Monday, May 12, 2008
As I get this blog started, let me fill some of you in on what it is going to entail day to day etc. I have spent the last nine years or so training clients in both fitness and nutrition counseling. I have worked with clients from "soccer moms" to UFC fighters. During this last year, I myself became very ill, and I am still recovering from it at this point in time. It slowed down my training and has made me look at my diet and training in a new light, although not completely new lol.
What you will find in my diet area is rather simple. I am going to list what I eat each day. I won't list the time or how much was consumed at that time, as that is the way I make my money. However I will list exactly what supplements I take and how much. Mind you I don't take all that many and not always in the doses that the companies recommend.
As for my workouts. I will be employing various modes of training. I am now the Cafe manager at www.momentumclimbing.com and I will be coaching out of there as well. I will be climbing 2 days a week, and attending yoga classes there as well 2-3 days a week. I have been in contact with Dan John www.danjohn.org, and I am hoping to get with him once a week for olympic lifting coaching. Wednesday and Friday Mornings I will be completing METCON workouts with different movements. Riding bikes, and hiking will be involved as well.
I will post my workouts on here daily, and as you can see they will vary, but due to my illness this last year, I am going about my recovery in a holistic approach. If anyone is interested in training or nutrition consultation they can drop by or just call the cafe as well.
Another thing that will be posted on here from time to time is articles I write about sports nutrition, or supplements that are new to the market etc. I believe in science backed methods. Although science is ever changing and some of us like to keep up with it hahaha.
For the philosophical side of me you can read my other blog at www.mmaathletes.blogspot.com
Check back often for new food ideas, workouts, and studies on nutrition.
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