Jump to content

Holo-Log - Physical Conditioning Preparation


Recommended Posts

**********************************************
References / Sources of Information.

Gymnastic Bodies Programs

8 Weeks Out - BioForce Conditioning Course

**********************************************

Previous Holo-Log

 

And so another Holo-Log begins, continuing the focus from the last. The previous log was an introduction to the idea of a Jedi Sentinal, and was focused around a specific 8 week block that I had whilst away from home.

 

This Log will continue to monitor my progress towards Gymnastics Skills and my Cyber Security studies. It will also cover the usual suspects, like Philosophy, and maybe some of my creative projects - however the focus will be to record my physical training. The 4 week challenges can be used to surge in other areas.

 

However, I received good news at work and I'll be moving into a command position - very exciting. To prepare for this I will be incorporating training from the BioForce Conditioning course (see references). 

 

The pillars I'll be focusing on for training are:

1. Cardiovascular Fitness - general endurance, aerobic fitness and recovery capacity

2. Strength Endurance - muscular endurance and ability to carry loads

3. Stress Tolerance - capacity to perform in high stress conditions

 

Blended with this must be my interest in Gymnastics and my desire to progress in this training.

 

Conditioning

It is difficult to give a weekly schedule, and it will likely change from time to time. As a start point, it will look like:

Mon: High Performance Recovery Training and Gymnastics Stretch

Tue: Stimulation Day - Conditioning and Upper Body GST

Wed: Development Day - Conditioning and Work Training

Thu: Core GST, High Performance Recovery Training and Gymnastics Stretch

Fri: Work Training (weight loaded walk), High Performance Recovery Training and/or Gymnastics Stretch

Sat: Stimulation Day - Conditioning, Lower Body GST, Hand Stand GST

Sun: Development Day - Conditioning and Upper Body

 

Gymnastics

Will run concurrent to conditioning and in-line with Gymnastics Bodies progressions. Programming may change depending on the conditioning block.

 

The end point for this log will be the conclusion of the year, and assumption of my new job.

 

Lets begin.  

 

47165afbf816ec3e0c0357cc9d10aa4e--star-wars-jedi-star-wars-art.jpg

 

 

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

Sun 05 Aug 18 - Stimulation Training Day

AM

Warm Up

Isometric Presses with 8kg Kettebell - both sides (From Week 37 of Delanie's KB course)

 

 

Session

GST

- RC PE 2 - 5 x 15 and iM - Filmed for review

- HBP PE 6 - 5 x 5 x 10s and iM - Filmed for review

- Jefferson Curls - 10 reps @ 20kg

- sPL PE 5 - 4 x 30s - Filmed for review

 

BioForce Conditioning

- Explosive Repeat - Broad Jumps.

  • 15 sets of 4 jumps out, 4 jumps back with 60s skipping between each

 

Handstand

- Wrist Work

- HS PE 4 - 5 x 30s, integrated with the iM of PE1, PE2 and PE3 in a circuit fashion but for form.

 

PM

Simple KB Swings

Every 30s, with a 24kg KB:

10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

Mon 06 Aug 18 - Development Training Day

AM

Weightlifting

Met Jack at the Gym. Hadn't seen him for months. Decided to train together.

Squats

5 x 60kg

2 x 4 x 70kg

2 x 3 x 75kg

5 x 3 x 80kg

 

Calf Raises - Seated

3 x 20 x 40kg

 

AOCP Session

Deadlifts

3 x 120kg

3 x 125kg

3 x 130kg

3 x 135kg

 

Floor Press (superset with 12.5kg DB Bent Over Rows)

3 x 80kg

3 x 85kg

3 x 90kg

 

Strength Accessory:

3 Rounds for quality of:

- 20m Sled push (15kg)

- 12 Step Ups with 12.5kg DBs

- 10 Lying Leg Windmills / wipers holding 15kg plate overhead

 

High Intensity Integrated Training

For 15 mins:

- 5 Heaves

- 10 Push ups

- 15 Squats

- 200m Row

Managed 6 rounds, and the heaves, pushups and squats. About to start the row when timer ended

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

Tue 07 Aug 18 - High Performance Recovery Training Day

AM

Recovery Work

No warm up. Should have practiced breathing exercises

 

Tempo Intervals - Assault Bike

- 20 sets of 10s @ 70%, followed by 50s recovering to sub 130BPM.

 

Middle Split Stretch series

- Excellent work this morning stretching. This has to become habit. Get rid of the 'high load/intensity is better' mindset and focus on becoming a lithe, agile, gymnastic Jedi

 

PM

Simple KB Swings

Every 30s, with a 24kg KB. 5 mins total:

10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

Wed 08 Aug 18 - Development Training Day

AM

Warm Up

Isometric Presses with 8kg Kettebell - both sides (From Week 37 of Delanie's KB course)

 

Session

GST - Quick hit out before work. 

- RC PE 2 - 8,5,5,5 - Adjusted height to 5 on the straps. Then did tempo 3-2-1 (3s raise, 2s hold, 1s lower) - crushed me. Going to keep working this style to mastery

- HBP PE6 - 5 x 5 and iM - No issues. Keep at this for a bit

- sPL PE 5 - 4 x 30s 

 

AOCP Session

Squats

3 x 60kg

3 x 70kg

3 x 75kg

3 x 80kg

3 x 100kg

 

Shoulder Press (superset with 12.5kg shrugs x 12

3 x 40kg

3 x 45kg

3 x 50kg

3 x 52.5kg

 

Strength Accessory:

3 Rounds for quality of:

- 20 crunches

- 10 front plate raises (5kg) - Protracted all the way, like the GB seminar

- 12 L-Sit overheard DB Press w/ 12.5kg DB

 

High Intensity Integrated Training

For 15 mins, with a partner (went with Beau):

- 30m Fireman's Carry

- 30m Overhead Plate Lunges (10kg)

- 400m run

Got 4 rounds completed. HR average 80% the whole time. A good pace I think
 

Cool Down

Foam roll Calves, Hamstrings

Hockey Ball Glutes and shoulder blades

 

PM

Simple KB Swings

Every 30s, with a 24kg KB. 5 mins total:

10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

Thu 09 Aug 18 - High Performance Recovery Training Day

AM

Warm Up

Bear Breathing - 8 reps

Arm Bar - 8 reps per side

Band Breaths - 4 per side

Alternate Bear Breathing - 8 reps

 

Recovery Work

Tempo Intervals - Assault Bike

- 20 sets of 10s @ 70%, followed by 50s recovering to sub 130BPM.

 

Front Split Stretch series

- Great job

 

Then... got sick... :(

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

Mon 13 Aug 18 - High Performance Recovery Training Day

PM

Recovery Work

Tempo Intervals - Assault Bike

- 20 sets of 10s @ 70%, followed by 50s recovering to sub 130BPM.

 

Middle Split Stretch series

- First day back after recovering from being sick

 

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

Tue 14 Aug 18 - Stimulation Day

AM

Warm Up

Bear Breaths - 8 reps

Lying Leg Wiper Breaths - 8 Reps

Elevated Feet Push-up Breaths - 8 Reps

 

Session

GST

- RC PE 2 - 4 x 8, 5 and iM - Elevated to level 5 on the rope. Did all to 3-2-1 tempo

- HBP PE 6 - 5 x 5 and iM - Did all to 3-2-1 tempo. Mastery I believe. Will film next time

- sPL PE 5 - 5 x 12s - Filmed for review. Lowered the time to really work on protraction

Psuedo Planche Push-ups 6 x 5, with 2.5kg overgrasp forward dislocates x 5

- Lying backwards leg raises 5 x 10 with iM

 

Cardiac Output - Treadmill run - 10 km/h at 1.0 incline for 20mins. Didn't wear HR monitor but this should have been 140-145 BPM.

 

PM

Simple KB Swings

Every 30s, with a 24kg KB. 5 mins total:

10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

Wed 15 Aug 18 - Development Day

AM

Bioforce

High Resistance Intervals - Sled with 80kg added

23 x 5s / 50s r 

 

Handstand

- HS PE 4 - 5 x 30s, integrated with the iM of PE1, PE2 and PE3 in a circuit fashion but for form.

 

AOCP

Squats

5x75

5x80

5x85

5x90

5x100

 

Shoulder Press

5x30

5x35

5x40

 

Circuit

5-10-15 reps of each below

Shuttles (single pushup at either end) – 20m

Rope Heaves

- After the heaves, do 200m C2 row and 150m Jerry Can Carry

 

Cool Down

Foam foll calves and quads

Hockey Ball shoulders

 

PM

Simple KB Swings

Every 30s, with a 24kg KB. 5 mins total:

10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

Fri 17 Aug 18 - Stimulation Day

AM

Explosive Repeats

10 x 5 jumps out and back w/ 60s skipping rocovery

 

Then some random strength work with Jack - nothing too taxing, but just good catching up with him. About 30mins total.

 

Then Deload week at work - Weight Loaded Walk for 4km with 20kg.

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

Sat 18 Aug 18 - High Performance Recovery Training Day

AM

Recovery Work

Tempo Intervals - Assault Bike

- 20 sets of 10s @ 70%, followed by 50s recovering to sub 130BPM.

 

Handstand

- HS PE 4 - 5 x 30s, integrated with the iM of PE1, PE2 and PE3 in a circuit fashion but for form.

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

Sun 19 Aug - Stimulation Day

AM

GST

Movement Series

- Quadraped series, out and back on the green surface at the Gym of each activity, then go through that again. Surprisingly taxing - this will be good conditioning over time

 

- HBP PE 6 - 5 x 5 and iM - Did all to 3-2-1 tempo. Remember to film next time

- RC PE 2 - 9, 5, 6, 6, 5 and iM - Elevated to level 5 on the rope. Did all to 3-2-1 tempo

- sPL PE 5 - 5 x 12s - Filmed for review. Submit video for review

Psuedo Planche Push-ups 6 x 5, with 2.5kg overgrasp forward dislocates x 5

 

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

Mon 20 Aug - Development Day

AM

Bioforce

High Resistance Intervals

24 x 5s sled push / 50s recovery

- 85kg ontop of sled

 

AOCP

Squats

- 3 x 80kg

- 3 x 85kg

- 3 x 90kg

- 3 x 95kg

- 3 x 100kg

 

Floor Press

- 3 x 70kg

- 3 x 75kg

- 3 x 80kg

- 3 x 85kg

 

Accessory work

3 rounds of:

12 x V-Ups

12 x single leg romanian deadlifts w/ 20kg dumbbell

12 x Press to pull-over

 

HIIT

For 15 mins:

5-10-15... and so on

- Hand Release Burpees

- 400m run between each set

 

Got to finishing 25 burpees and had just started the run. About 150m in when timer hit.

 

 

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

Tue 21 Aug - High Performance Recovery Day

AM

Recovery Work

Tempo Intervals - Assault Bike

- 20 sets of 10s @ 70%, followed by 50s recovering to sub 130BPM.

 

Middle Split Stretch Series - Well done for keeping up stretching for the third week now. Excellent.

 

PM

Simple KB Swings

With a 24kg KB, all in a row

10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L

 

2:43

 

First time 'testing' that. Randomly I just decided to do it! fun

  • Like 1

Race - Human

Class - Jedi / Sentinel Level - 4 / 0.5
Battle Log: Holo-Log

Current Challenge: Nil

Link to post

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

×
×
  • Create New...

Important Information

New here? Please check out our Privacy Policy and Community Guidelines