My Training Log

I've decided to post the logs for my own training here so everyone can get a snapshot of my training life.  I'm currently in the middle of a cycle focusing on gymnastics-inspired work on the rings, as well as some remedial exercise for poise deficits spotted during my training trip to the US.  My right knee is experiencing some issues and I'm awaiting a trip to my specialist to schedule more treatment, so this routine is rather light on lower-body work, but I have discovered light to moderate Girevoy Sport work with the kettlebell is tolerable and have introduced that between sets on the rings as active recovery.  Here are the objectives in point form and a few days from the current 100-day cycle.

April-July Training Blueprint

Objectives

1. Gymnastic ring skills and upper-body and core strength
2. Internal martial arts power
3. Structural development and impact delivery for upper-body striking
4. Shoring up poise and movement deficiencies as indicated by movement screening and overall coaching feedback


Core Methodologies

1. Gym ring training
2. Taijiquan – forms and zhuanggong practice
3. Prasara yoga with fist stands; Iron Palm training – arm-swinging and bag-striking
4. GS kettlebell work
5. Specific corrective exercise interventions as indicated by movement screening and prior coaching


Days #27-28 (21-22/05/2011) – Active Recovery

IntuFlow Master routine x 1



Day #29 (23/05/2011) – Push Day

Warmup

Joint mobility – IntuFlow + pushing-specific joint movements



Rings Work

1.) Inverted L-handstand pushups with foot compression against wall, hips @ 90 deg

Reps: 5
Sets: 3
Rest: Long-cycle KB C&J @ 24kg, (5/3, 5/4, 5/5) over 90s


2.) Tuck-Sit Dip Hold

Reps: 5 holds, 5s each
Sets: 3
Rest: Long-cycle KB C&J @ 24kg, (5/4, 5/3, 5/5) over 90s


3.) Tuck Horizontal Bent-Arm Shoulder Stand Hold

Reps: 5 holds, 5s each
Sets: 3
Rest: Long-cycle KB C&J @ 24kg, (5/5, 5/3, 5/4) over 90s


4.) Ring Dips

Reps: 5
Sets: 3
Rest: Long-cycle KB C&J @ 16kg, (5/3, 5/5, 5/4) over 90s


5.) Ring Presses

Reps: 7
Sets: 3
Rest: 90s


Cooldown

Standing back bend, shoulder hyperflexed tricep/lat stretch, laced-fingers pec-and-bicep stretch with forward bend, horizontal steeple in low squat, modified seal pose, table pose, seated pec-and-bicep stretch, downwards dog, upwards dog, plough, gunslinger shoulder bridge, rabbit pose, figure-4 twist, seated twist, pigeon pose – all poses held for 20 seconds



Day #30 (24/05/2011) – Active Recovery

Warmup

IntuFlow master routine


Chen Taijiquan

2 forms in mirror-image format


Iron Palm

Tongbei arm-swinging – side-to-side swings, 2 mins

Bag-striking – 50 reps in sets of 35 and 15, both hands, 6 forms per hand

Prasara Yoga

Spider Monkey x 3


Day #31 (25/05/2011) – Pull Day

Warmup

Joint mobility – IntuFlow + pulling-specific joint movements


Rings Work


1.) Tuck-Sit Pullup Hold (hold at ½ pullup)

Reps: 5 holds, 5s each
Sets: 3
Rest: Long-cycle KB C&J @ 24kg, 3/3 over 90s

2.) Tuck Row Hold (bent arm hold)

Reps: 5 holds, 5s each
Sets: 3
Rest: Long-cycle KB C&J @ 24kg, 4/4 over 90s


3.) Wide (elbow-to-elbow width) True-grip Ring Pullups

Reps: 6
Sets: 3
Rest: Long-cycle KB C&J @ 24kg, 4/4 over 90s

4.) Straight-leg Ring rows from floor

Reps: 10
Sets: 3
Rest: 90s

Standing back bend, shoulder hyperflexed tricep/lat stretch, laced-fingers pec-and-bicep stretch with forward bend, horizontal steeple in low squat, modified seal pose, table pose, seated pec-and-bicep stretch, downwards dog, upwards dog, plough, gunslinger shoulder bridge, figure-4 twist, seated twist, pigeon pose – all poses held for 20 seconds