The past two days have gone well.
Swing day yesterday which once again saw me crank out 160 swings over 8 rounds.
This morning - cranked out 5 get-ups with each arm.
Pretty satisfied with the program thus far. No soreness. Was able to go for a run on Tuesday night without any fuss. Planning on going out again tonight for another 20 mins and maybe a spot of swimming or mountain biking over the weekend.
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Dragondoor Australia are hosting a couple of beginner workshops in a month or so's time. Andrew Read, an RKC, is going to be teaching the swing, get-up and goblet squat over a three hour period. Will definately attend as it will be a great opportunity to see where I'm at with my technique with the benefit of getting feedback and correction. Should be good!
Thursday, July 8, 2010
Monday, July 5, 2010
Tuesday 6th July
First a summary of Monday - ETK w/up of face the wall squats, halo's and pumps followed by 12 mins of swings (20x) and 1 min of jogging. 8 rounds for a total of 160. Felt pretty good during the swings. Focusing on tightening the glutes and bracing the abs. Need to work on my breathing rhythm.
This morning was again the ETK warm-up followed by 5 get-ups in each arm. Really felt good during the get-ups. Been attempting the get-ups in the Kalos Stenhos style with the hip arch. Do need to get a copy of the Kalos Stenhos DVD as the get-up is going to be a fundamental movement for me going forward.
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Entertaining the thought of getting back into some riding. We are moving next week so there'll be a little more time available. That and the fact that there are some good rides fairly close to home. A mate is working out a price for me on a Wilier Izouard with Ultegra (2009 model) or I'm contemplating a Giant TCR Alliance 0 from Lygon Cycles for $2299 with the '10 model Ultegra. Hmmm...
This morning was again the ETK warm-up followed by 5 get-ups in each arm. Really felt good during the get-ups. Been attempting the get-ups in the Kalos Stenhos style with the hip arch. Do need to get a copy of the Kalos Stenhos DVD as the get-up is going to be a fundamental movement for me going forward.
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Entertaining the thought of getting back into some riding. We are moving next week so there'll be a little more time available. That and the fact that there are some good rides fairly close to home. A mate is working out a price for me on a Wilier Izouard with Ultegra (2009 model) or I'm contemplating a Giant TCR Alliance 0 from Lygon Cycles for $2299 with the '10 model Ultegra. Hmmm...
Friday, July 2, 2010
Back at it...again!!
This is almost the story of my athletic/fitness career....back at it :)
After a few fruitless months of barbell lifting, crossfitting, etc I have re-committed myself to the Program Minimum and ETK. Kicked things off on Friday morning for some face the wall squats, halo's and pumps and then 12 minutes of swings and jogging. Finished with 8 rounds for 160 swings.
Day 2 was this morning with the same warm-up with 5 minutes of Get-ups. Finished with 5 on each arm.
This program is amazingly simple and doable. Upto 25 minutes twice a week and another 2 x 15 minute sessions is very achievable. The times that I have felt great have been on the PM. I'm not giving myself a time limit. Will just evaluate it on a week by week basis.
The goal is to get back under 80kgs. This means at least an 8 kg weight/fat loss and potentially 10 kgs. I'll supplement the PM with some running, swimming and MTB'ing. Weighing up the option to purchase a road bike via a repayment scheme through work ATM. Given that we are moving in a couple of weeks and will be a lot closer to work, I will be able to allocate a bit more time to training/athletic goals. Will have to see!
After a few fruitless months of barbell lifting, crossfitting, etc I have re-committed myself to the Program Minimum and ETK. Kicked things off on Friday morning for some face the wall squats, halo's and pumps and then 12 minutes of swings and jogging. Finished with 8 rounds for 160 swings.
Day 2 was this morning with the same warm-up with 5 minutes of Get-ups. Finished with 5 on each arm.
This program is amazingly simple and doable. Upto 25 minutes twice a week and another 2 x 15 minute sessions is very achievable. The times that I have felt great have been on the PM. I'm not giving myself a time limit. Will just evaluate it on a week by week basis.
The goal is to get back under 80kgs. This means at least an 8 kg weight/fat loss and potentially 10 kgs. I'll supplement the PM with some running, swimming and MTB'ing. Weighing up the option to purchase a road bike via a repayment scheme through work ATM. Given that we are moving in a couple of weeks and will be a lot closer to work, I will be able to allocate a bit more time to training/athletic goals. Will have to see!
Monday, March 15, 2010
Back into Program Minimum
Well it's been several weeks since my last blog update and in that time my training has been somewhat erratic. When I say erratic I mean flittering between running and lifting weights. There has been attempts at Power to the People deadlifts as well as HIT style bodybuilding training. Thrown into that mix was an attempt to get running again.
It has been some time since I have ran for any more than two days in a week so I was pleasantly surprised at the lack of soreness in my first couple of runs. The longest run has been just short of 40 minutes so I'm not up to the 2 1/2 hour efforts from a couple of years back but still it's a start. Added to this is the fact that I'm carrying at least 8 to 10 kg's more than when I last made a fist at running and at least 14 kg's heavier than when I last competed in triathlon back in 2006.
There are a number of pretty significant events coming up so I want my training to go onto automatic pilot for a bit. Meaning that I don't want to be umming and ahhing about what I'm going to do.
So the plan is to do the Program Minimum from Enter the Kettlebell over the next 4 weeks in the morning. Monday and Thursday - man makers consisting of 12 mins. of swings and jogging (barefoot) and Tuesday and Friday - 5 mins of get-ups in the kalos stenhos style. I'm going to do this in the morning so that if nothing happens in the PM from a workout perspective then at least I've ticked a box. In the PM I'm tossing up between doing a crossfit style on-ramp program or to continue running. Time will tell.
It has been some time since I have ran for any more than two days in a week so I was pleasantly surprised at the lack of soreness in my first couple of runs. The longest run has been just short of 40 minutes so I'm not up to the 2 1/2 hour efforts from a couple of years back but still it's a start. Added to this is the fact that I'm carrying at least 8 to 10 kg's more than when I last made a fist at running and at least 14 kg's heavier than when I last competed in triathlon back in 2006.
There are a number of pretty significant events coming up so I want my training to go onto automatic pilot for a bit. Meaning that I don't want to be umming and ahhing about what I'm going to do.
So the plan is to do the Program Minimum from Enter the Kettlebell over the next 4 weeks in the morning. Monday and Thursday - man makers consisting of 12 mins. of swings and jogging (barefoot) and Tuesday and Friday - 5 mins of get-ups in the kalos stenhos style. I'm going to do this in the morning so that if nothing happens in the PM from a workout perspective then at least I've ticked a box. In the PM I'm tossing up between doing a crossfit style on-ramp program or to continue running. Time will tell.
Wednesday, February 3, 2010
Thursday 04/02/10
Variety day in ROP. Once again opted for some PTTP deadlifts (lot of acronyms around here :))
Warmed up with some hip flexor stretching and goblet squats before 2 sets of 5 deadlifts (57.5 and 52.5). Once again nothing outstanding to report. Was able to complete the sets with minimal fuss.
Kind of wishing I purchased a set of bumper plates or at the absolute least round olympic plates. The shape of the Avanti plates (hexagonal or octagonal) makes it hard to place the bar back on the ground in the correct position when deadlifting. You always end up landing it on a corner and it either rolls forward slightly (not the end of the world) or backwards into your shin. Bit annoying!
Rest day tomorrow which will be great and the heavy day on Saturday.
Warmed up with some hip flexor stretching and goblet squats before 2 sets of 5 deadlifts (57.5 and 52.5). Once again nothing outstanding to report. Was able to complete the sets with minimal fuss.
Kind of wishing I purchased a set of bumper plates or at the absolute least round olympic plates. The shape of the Avanti plates (hexagonal or octagonal) makes it hard to place the bar back on the ground in the correct position when deadlifting. You always end up landing it on a corner and it either rolls forward slightly (not the end of the world) or backwards into your shin. Bit annoying!
Rest day tomorrow which will be great and the heavy day on Saturday.
Tuesday, February 2, 2010
Wednesday 03/02/10
Medium day on Rite of Passage. Following a warm-up of 2 rounds of 10 goblet squats, halos and pumps I launched into my clean and presses.
5 ladders x 2 rungs this morning alternated once again with pull-ups. After reading more of the Enter the Kettlebell manual I was focussing this morning on the press motion of out to the side instead of trying to "brush the ear" as well as engaging the lats to bring the bell back to the rack position. This as well as the bracing the abs, glutes, legs, etc.
Once again I am reminded at just how effective kettlebell exercises are. Compound movements utilising various tension techniques.
Followed this up with the Viking Warrior Conditioning protocol of 15:15. 8 minutes of snatches for a total of 112 (7 each 15 sec interval). Didn't have a read on the heart rate but suspect it was up around the 180 mark for the majority of the time. Add to that the "thermic" effect post workout.
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The opportunity to play golf once again on a regular basis has presented itself. A club close to home has dropped their joining fee in an attempt I would imagine to get new members. This makes it a bit more affordable and given it's proximity to both home now and possibly into the future, this might be an opportunity to good to pass up on. Got the handicap down to around 17 last time around but I have had quite a spell from the game - hence my handicap has lapsed. I would imagine I will have to submit new cards.
5 ladders x 2 rungs this morning alternated once again with pull-ups. After reading more of the Enter the Kettlebell manual I was focussing this morning on the press motion of out to the side instead of trying to "brush the ear" as well as engaging the lats to bring the bell back to the rack position. This as well as the bracing the abs, glutes, legs, etc.
Once again I am reminded at just how effective kettlebell exercises are. Compound movements utilising various tension techniques.
Followed this up with the Viking Warrior Conditioning protocol of 15:15. 8 minutes of snatches for a total of 112 (7 each 15 sec interval). Didn't have a read on the heart rate but suspect it was up around the 180 mark for the majority of the time. Add to that the "thermic" effect post workout.
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The opportunity to play golf once again on a regular basis has presented itself. A club close to home has dropped their joining fee in an attempt I would imagine to get new members. This makes it a bit more affordable and given it's proximity to both home now and possibly into the future, this might be an opportunity to good to pass up on. Got the handicap down to around 17 last time around but I have had quite a spell from the game - hence my handicap has lapsed. I would imagine I will have to submit new cards.
Monday, February 1, 2010
Tuesday 02/02/10
Deadlift or variety day in ETK. Using the Power to the people protocol of a set of 5 and then a follow up set at 90% of the previous lift.
2x5 with 55 and 50 kg's respectively. This was preceded by 2 sets of 10 goblet squats and hip flexor stretch. Nothing outstanding. Felt good during the deadlifts.
2x5 with 55 and 50 kg's respectively. This was preceded by 2 sets of 10 goblet squats and hip flexor stretch. Nothing outstanding. Felt good during the deadlifts.
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