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Posts Tagged ‘tabata’

Today’s little PT was simple but brutal. Total Tabata with kettlebells. Did it outside in the 800ยบF/1000% humidity for a little back-to-nature feeling.

Grabbed the middle bell (Wilson @ 24 kg) and using my Android app HIIT It Pro I had programmed for the Tabata protocol for 20 sec work/10 sec rest, proceeded to breathe hard and sweat. Started up with a couple sets of two handed swings, then alternated LCCJ back and forth a couple of times, back to two handed swings, LCCJs, back and forth until the four minute stretch (16 sets) was finally done. I know, a little four minute stretch sounds a bit wussy, but hey. Ya do what ya do.

Finished off with some of my qi gong and yoga work, then proceeded to get my dry stuff out of the laundry. Back to the real world, I guess… ๐Ÿ™‚

Diet: Evening fast.
Music: Pandora channel Paramahansa Yogananda Radio.

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Today’s epoch of goodness was brought to you by Mssrs. Tsatsouline, York, and Tabata.

After being banged around by my new kite a coupla Saturdays ago (a workout in itself!) I took it easy for a few days to let my whiplash and wrenched shoulder heal up. After a few days, I did a workout or two, going easy on the shoulder, first, then almost back to normal.

Today, I went for a pretty good extended session. After some loosening up moves, I cranked up the tabata sets (20 sec on/10 sec rest) to 20, for a more extended sustained strength workout consisting of kettlebell snatches (switch hands every set) with the baby bell (16 kg). Which makes it a 10 minute interval set, altogether.

Then went for barbell bar, after five reps left and right hand kettlebell side press (32 kg bell), to do five reps deadlifts (265 lbs/120.2 kg). Rested/demonstrated to roommate some lifts like the two-hands anyhow then back to the side press. First set seemed to hurt the right shoulder a bit, this second set felt better. Felt pretty good, so added 22 lbs to the bar, for five more deads at 287 lbs/131.2 kg.

Why so light, you ask? Still building back up, and taking it slow. Plus, I’m doing it in a context that includes fatiguing exercises first, so I don’t want to damage myself by being *too* eager. I know I can do more, but I’m working on making sure I’m structurally sound (i.e. tendons & ligaments & joints & such) first.

Cooldown and stretching followed.

Overall, felt really good. Right now, several hours later, I can feel a bit of soreness in my shoulders, but otherwise okay.

Today was a fasting day, up until dinner.

Music: Afro-Celt Sound System, POD

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So, I’m smugly proud of myself for the time being. Had another decent PT session. Short but sweet. Almost more of a tonic to calm me down for the evening. It’s been that kind of week.

I had a good, hard sweat fest earlier in the week, but I missed documenting it. But that’s okay. It was a good one. My abs were stiff for almost a week after it…

Tonight’s was another simple one, for the most basic of strength-endurance exercises: the kettlebell push press, and the kbell swing (and for variation, the high row).

The first set of tabata protocol was dedicated to the push press, using the 20/10 work/rest formula. Simply push press (PP) the 16 kg, left hand, 20 seconds, 10 sec rest; then 16 kg bell right hand PP 20 seconds, 10 sec rest. Immediately do the same with 24 kg bell, left and right. Took 30 secs rest, then the big bell (32 kg), left hand then right hand, and finish off with ab pullover crunches with the 16 kg bell.

About a minute rest, then started two handed swings with the little bell for two cycles, then the high pull for two cycles. Grab the 24 kg bell and do two cycles of high pulls, and finish off with two cycles of the big bell for two handed swings.

I’m proud of my body because during cooldown and stretching I was sitting in the Japanese style of seiza (kneeling, sitting on your heels) and stretching out my quads. I hit *just* the right angle and my left knee POPPED out of joint, as it is wont to do in that position.

However, there was no pain, and I didn’t panic and try to jump up or anything. I just shifted position again, and the knee POPPED back into joint, with no feeling of pain or anything other then the physical sensation of the knee joint moving back into a tenable position and the noise of the joint parts rubbing and shifting back into place.

I kept stretching, going to cat pose, then child pose, then cobra, and then got up calmly; no pain, stiffness or any reminder except perhaps a virtual “something happened down there” type of awareness. Yayyy!!! After years of healing, that makes me very happy. I kneed ( ๐Ÿ™‚ ) to keep working it, getting stronger, so that it stays in place better. I’ve always had loose joints; I’ve never had a serious bone injury, I’m one of those people that have been hit up in the joints, instead. For all that I’ve been through over the years, I MAY have had a bone bruise, or maybe break or crack or something, but other than a broken wrist (the cartilage in the joint, note), I’ve never had a bone injury that I could tell was actually an injury.

I suppose if I had real thorough bone scan, the doc might say, “Oh, here, and here, and here, you’ve had micro-fractures,” or something. But I look at diet and exercises as primary ways to help increase bone density, health, and healing. I mean, I literally train with weights like I do for the bone and joint health aspect, as much as for the heart health. The actual ability to perform athletically and have stronger muscle comes in a bit second, though that is important to me as well.

Well, happy training everyone. I’m going to try to get to bed early tonight, to get a jump on getting to work very early tomorrow!

Non-fasting day
Music: Fatboy Slim; The Greatest Hits – Why Try Harder

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Wow! It’s been a while since I posted any workout stuff! I’ve had some good ones, but seem to not have posted them here. Ah well, today’s was a good one. Another one where I could feel my front teeth getting tingly, almost numb, which happens when I’m getting a little hypoxic from not being able to keep my breath up with my work.

Which means a good, hard PT session.

Today’s was all about the ol’ Controlled Fatigue Training protocol (“CFT,” see Physical Training page to the right).

For the “Pre-Fatiguing,” I started off with five minutes of jumping rope, without the rope. Because it’s a bit of a hassle inside, I used my 1.5 lb. heavy hands. It was definitely a good breather, and I could feel some arm fatigue from that.

For the “Core” workout, I followed the “jump rope” with two Tabata rounds doing the two-handed kettlebell swing, using the CFT progression: Heavy, Medium, Light, Medium, Heavy, Medium, Light. Using my 32 kg, 24 kg, and 16 kg for Heavy, Medium, and Light, respectively.

I did the two rounds using that progression; seven sets of the 20 sec work/10 sec rest Tabata
protocol. That was energetic.

For the “Post-Fatigue” portion, I did five minutes of simple long cycle clean and jerks (LCCJ) using the 24 kg kettlebell. And then obviously finished up with a nice cooldown and stretching session, featuring some exaggerated “Cuban motion” style salsa moves, to make sure my hips and lower back were loosened back up.

Today was a fasting day.

Music: Afro-Celt Sound System, POD album.

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Well, it’s been a busy Fall so far. Lots of travel. I was quite enjoying the TACFIT Kettlebell cycle I was on. I got a good way through, but had to break for a couple of weeks due to travel for work and fun. And the Thanksgiving holiday, natch.

Whilst I was away on fun break (Costa Rica for a friend’s wedding), I did manage to get a bit of swimming in, along with (believe it or not) stunt kiting on the beach (rough life!) and just generally walking around a lot. When I wasn’t sitting in a well-shaded cafe on the beach imbibing either coffee or beer…

So anyway, I’m going to start another TACFIT Kettlebell cycle, but I thought I’d switch things up for a week or two before jumping on the highly structured program.

I needed a good jumpstart after laying low so long, so I hit the bells for the last three days, for some pretty good intensity. I added just a touch of the yoga-like recovery moves from the TACFIT stuff. That really seemed to help me out with joints and flexibility.

Friday
Friday was a fairly complex set, which I’ve detailed before. Using the Tabata protocol of 20 seconds on/10 seconds rest, for eight sets, I did three rounds, giving me a pretty heavy sweat session.

Friday (Fasting Day)
Round One
– Snatches, Tabata Set 20/10 (16 kg)

Round Two
– LCCJ, Tabata Set 20/10 (24 kg)

Round Three
– Two-handed Swings, Tabata Set 20/10 (32 kg)

Cooldown/Recovery Stretching

Saturday
Saturday saw me doing the De Vany progression, light weight for 15 reps, medium for 10 or 8 (I think it was 10), and heavy for 5. I used the three kettlebells for that progression, obviously from lightest (16 kg) to heaviest (32 kg), doing military presses.

Saturday
Round One
– Military Presses, 15 reps each hand (16 kg)

Round Two
– Military Presses, 10 reps each hand (24 kg)

Round Three
– Military Presses, 5 reps each hand (32 kg)

Cooldown/Recovery Stretching

Sunday
Sunday I went even a bit simpler in one way; just two exercises and fewer reps and sets. This was from Pavel’s old “Power To The People” protocol. Normally I’d use deadlifts for the pulling/leg sets, but I just focused on legs more than pulling.

Sunday (Fasting Day)
Round One
– Military Presses, 5 each hand (32 kg)
– Squats, 5 on EZ Curl Bar (145 lbs)

Round Two
– Military Presses, 5 each hand (32 kg)
– Lunges, Squats, and Overhead Squats, 5-10 ?, on the EZ Curl bar (145 lbs)

Cooldown/Recovery Stretching

I left out a bit of stuff, but that was the core. In addition, I did some good heavy bag work, unarmed and with stick and waster. Also some combat stance-type stuff. I grabbed the big bar and deadlifted it partially, to see if I wanted to go for a set of those, but let it go. Later.

As sweaty as I was from Friday’s PT, I was noticeably less so on Saturday, and almost didn’t sweat at all (seemingly) tonight. But that’s not too unexpected, given that Friday was a heck of a METCON workout, whereas today was maybe technically more weight, but shorter and real short sets.

Also, the keen-eyed will note that I have periodization cycles (or “waves”) within periodization cycles. Not that Friday was hardcore METCON, a lot of intensity, many reps over a reduced time. Saturday was a “grind” workout with many less reps over all and not under the clock. There was no ballistic effort allowed in the strict military press, thereby enforcing a disadvantaged lift (making the weight seem heavier). Finally, on Sunday, I was basically doing a pure power/strength set with really low reps and heavier weight.

Within the workout on Friday, we also see that each set, by virtue of being Tabata, is periodized from high intensity, to no intensity, AND I went up in weight and lowered the rep count during the whole event. Saturday was similar, going from high reps/low weight, to low reps/high weight. Again, Sunday was a much simpler plan–no real “wave” going on with it, except I made sure to do the lower weight exercise first, then immediately follow with the higher weight.

So you can see that the overall three days was “waved” from high rep focus, to medium rep, to the final day with low reps, higher weight. And that progression was mirrored *within* the workout itself. Waves within waves. That’s similar in philosophy to the “Big Beyond Belief” system I’ve talked about before (and you can refer to on my workouts page).

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Back a couple of days ago from Colorado Springs, CO. Looks to be the last time in a while I’ll be back there, though you never know. Whilst I was out there, I managed three or four pretty decent PT sessions, with varying combos of bodyweight work, the cable tower they have there, and a couple of the cardio machines (recumbent bike and elliptical). With high intensity/short duration on the cardio machines.

Because there was a weekend in-between the two weeks I was there, I elected to head up to Pikes Peak. It was magnificent!! Gorgeous day, a little breezy. Was hot down on the plain, where the Springs sits, but up on the Peak it was perhaps 20ยบ F cooler. Nice.

Photo Op at Pikes Peak.

After running around there taking pix and getting into the Summit Center, I got back in the car and headed down about 1000 feet in altitude where there was a car pull-off. I pulled off and commenced about an hour or two hike up and down the trail at about 13,000 feet.

Hike from the road to past the far point at the top left of image, coming down off of Pikes Peak.

Headed back home to VA last Friday (24 September). Unfortunately, my last workout was the night before, and having had a really good PT, I somehow tweaked my knee when doing my cooldown. That kinda sucked for the next day running (limping) around the airports… The good news is that it seems to happen fairly rarely these days, it’s been only one knee (the same each time), I seem to have a lot of mobility and flexibility (except for hitting just that right spot), when it happens it’s not very severe, and I seem to recover better every time.

Unfortunately, that means I had to decline going on a hike this morning with some friends (which ended up being canx anyway for other reasons). Saturday was the local brewpub’s (Blue & Gray Brewery/Lee’s Retreat) Oktoberfest, so I ended up being all day on my feet, with only a few respites (with friends, which was nice) for my weary knee.

Pretty Girl, Pretty Dress, Pretty Smile

Beerfest Beermaid Serving Beer.

I had a great time; got to see many friends from olden times. As I am never a heavy drinker, I suffered no ill effects. Even though I was walking/standing all the hot day on the asphalt of the parking lot, at least it was flat and level. We headed inside the brewpub after dark and consumed some tasties (I had the fish and chips, as there was no shepard’s pie *sniff*. But it *waaaaas* wicked good!).

So today, I felt that I deserved a good workout or two, now that I’m back home with the tools I like: kettlebells. In addition, the bells don’t require a lot of linear space–I didn’t want to travel on wounded knee.

In the morning, I started off with staff work on the heavy bag (fairly gently) and empty hands/feet vs heavy bag, to get loosened up. The roommate came out to watch and stretch as I treated myself to a nice tabata set of one and two-handed swings with the baby bell (16 kg). After I was done, he jumped on to the baby bell for the same workout, tabata with swings. I grabbed the middle bell (24 kg) and joined him for a few. After that, we did various kbell stuff and some Systema stick work, then a stretch/cooldown. Not super long, or super-intense session, but I did get a sweat on. After I got a shower, we hopped out around 1230 or so for some brekkies.

This evening, I was feeling my oats a bit, so went back down to the Courage Corner and practiced some striking with the steel blunt, then grabbed the big bell for some work. A very quick tabata round (8 sets at the typical 20 sec/10 sec ratio) doing military presses for the first two sets (left hand first set, right hand second set), and then two sets of two-handed swings; rinse and repeat for the last four sets. For a four-minute workout, that turned out to be VERY intense. I had to really push to get that last set of swings in there. Out of breath and pumped! Whew!!

So, good stuff, yo!

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Much like presidenting, this workout can be hard.

Sunday, I started off with a “Ladder” pattern, alternating pull ups and push ups. Both were slightly levered (feet up on a ladder for the pull ups, and feet one half-step down on the stairs landing). For a refresher, the Ladder goes a little something like this:

1 pull up
rest one (for about the time it would take a partner to do one)
2 pull ups
rest two (as above)
3 pull ups
etc.

For the partner’s section, instead of just waiting, I threw in a push up. So together, it went like this:

1 pull up
1 push up
2 pull ups
2 push ups
3 pull ups
3 push ups
etc.

Which is nice, because you end up alternating pushing and pulling actions. I went up the ladder to six of each. Then I headed downstairs to the “Courage Corner” for some kettlebell fun.

Using the tabata protocol again, I had my GYMBOSS set for 8 sets of 20 seconds alternating with a 10 second rest set. Starting off with the big bell (32 kilo) I went through the protocol with two-handed swings. Rested for a minute or so. Then, sort of following an upside down pyramid รก la Controlled Fatigue Training (CFT) I hit up the little bell (16 kg) for another 8 sets of swings, some of which were one-handed. Rest. Then went back up the pyramid to the middle bell (24 kg) for the 8 sets of swings. I think at some point, I did 8 sets of abs, too, but I don’t remember where I put them.

Sunday

Pre-Fatigue
Alternating push up/pull up Ladder (final count to six)

Core
Round One
(1 set = 20 seconds work, 10 seconds rest)
8 sets, 2 handed swings (32 kg)

Round Two
(1 set = 20 seconds work, 10 seconds rest)
8 sets, 2 handed swings (16 kg)

Round Three (?)
(1 set = 20 seconds work, 10 seconds rest)
8 sets, abs (various)

Round Four
(1 set = 20 seconds work, 10 seconds rest)
8 sets, 2 handed swings (24 kg)

Cool Down/Stretching

A couple of nights ago, Tuesday, I believe, was dedicated to sword work. I have a new longsword sharp, and I spent a good hour or so in serious practice with it. To add to the training, I cut down almost all light, with just a little peeking out from within the slats on the laundry closet. This was the first real training session with my new sharp. I must say, as contradictory as it might sound, it was actually quite calming and restful for my mind.

Tuesday

Sword work.

Then tonight, I did a similar protocol, but minus the pull up/push up combo and the abs, and substituted really pounding the kettlebell part. I went really bursty and explosive on many of the sets, and I did rather feel it.

Thursday

Round One
(1 set = 20 seconds work, 10 seconds rest)
8 sets, 2 handed swings (32 kg)

Round Two
(1 set = 20 seconds work, 10 seconds rest)
8 sets, 2 handed swings (16 kg)

Round Three
(1 set = 20 seconds work, 10 seconds rest)
8 sets, 2 handed swings (24 kg)

Stretching/Cooldown

It may seem that it should be easier, but by really emphasizing the explosiveness (listening to Holy F**k and Kasabian helped) I definitely *felt* it… ๐Ÿ™‚

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