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tracer-actual

Holo-Log - Jedi Physical Preparation

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References / Sources of Information.

Gymnastic Bodies Foundation Strength and Handstand programs.

Maximum Aerobic Speed (MAS) training principle

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

 

G'day everyone

 

A long time ago in a galaxy far far away... I began posting as a rebel member (training log 1 & training log 2). Whilst I managed to finish both of these 12 week cycles, I ceased to log my exercise development and have since gone dormant within the rebellion. The time has come for a resuregence and I am re-invigorating my exercise log with some modifications. Gone are the ideas of 12 week programs and simple fixes. My experiences between the end of training log 2 and now have shown me exercise, and commitment to improvement, takes many years and there is no 'silver bullet' solution. Nor is there anything 'quick' about the entire process.

 

For those who didn't observe any of my original posts, I am an avid Star Wars fan and liken my training to becoming a Jedi. I focus on bodyweight and Gymnastic strength training (mobility is equally important for both) as well as interval style training for my cardiovascular fitness.

 

My timeline will start as shown below, however I am positive it will change with life's ebbs and flows (and immediate situational changes - like holidays and travelling) so it will remain flexible and be updated when necessary.

 

Sun - Rest.
Mon - AM: Gymnastic Foundation 1 (A Split) & Handstand. PM: Rest
Tues - AM: MAS Training. PM: Movement and/or stretching

Wed - AM: Gymnastic Foundation 1 (B Split) & Handstand. PM: Rest
Thur - Sprint/Interval Training. PM: Movement and/or stretching
Fri - AM: Gymnastic Foundation 1 (A Split) & Handstand. PM: Rest.
Sat - AM: Gymnastic Foundation 1 (B Split) & Handstand. PM: Rest.

 

Force Attunement - This is an indicator of how I felt prior to exercise. The rating stretches from One to Five, each with the following meaning:

1. Completely out of alignment. Almost no connection to the force. Training should probably be postponed.
2. Difficulty in feeling the Force. Possibly tired or fatigued. Re-assessment of one's training supporting elements  (Diet, Sleep, etc) should occur if a trend of this level develops.
3. Normal connection levels. Considered the 'base-line' for Force sensitivity.
4. Heightened connection. Above a normal level, resulting in increased optimism and feeling of well-being.
5. Very strong connection. A feeling of almost perfect alignment.

 

 

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Tuesday 12 Aug 14

AM

MAS Rowing - Force Attunement: 3

- Damper Setting 128

- 5 Sets of 5 Mins (0:30w/0:30r). 1 Min rest between sets for 30 mins total.

- Work sets hit 143m, rest sets hit ~95m.

 

Felt good. After a few sessions of doing this type of training over the previous fortnight I believe it is improving well. Plan to continue current set scheme until deload week (then reduce to 3 sets). On the following cycle, up the time to 6 minutes per set.

 

Felt good this morning. A good meal, with an acceptable amount of sweet potato, last night probably helped. Yesterday saw a number of smaller meals consumed throughout the day which might have also helped (overall positive energy balance?)

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Wednesday 13 Aug 14

AM

Warm up

- 250m row, toe touches on the rower, 250m row

- Dislocates (2.5kg on the wood bar).

- Side Lever - PE1 (60s work / 60s rest; 40s work / 40s rest; 20s work / 20s rest).

 

Foundation 1 - Force Attunement: 3

- Side Lever - PE2 & iM

- Manna - PE3 & iM

- Single Leg Squat - SE3 & iM

 

*I am actually up to Manna PE6, but because there was not stall bars in the gym I just did mastery sets of PE3 (there was a blue matt :D). I need to ensure I do more MN PE6.

 

Handstand 1

- Wrist stretches

- Wrist Pushups - PE3

- First Knuckle Pushups - PE1

- Wrist Rocks - PE3

- Fingertip Pushups - PE3

 

Conditioning

3 Times of the following (20kg KB)

- 20 x KB Swings

- 10 x Right arm KB Swings

- 10 x Left arm KB Swings

- 1 min rest

 

PM

Push-up complex - Force Attunement: 4

5 times of the following:

- 10 x Archer Push-ups

- 10 x Chinese Push-ups

- 1 min rest

 

* I felt really good this afternoon so decided to do some push-ups. I have been eating regularly throughout the day (similar to Monday) and felt great. Perhaps I run better on more frequent small meals. As an example, this is what I ate:

- 3 Bananas in the morning (1 before F1, 2 after)

- Bag of frozen veggies at around 0900

- Bag of frozen veggies, two slices of ham, a strawberry and a cube of cheese at around 1000

- Got a coffee and had a roll of Sushi at 1130

- Lunch at 1230 (small side salad and piece of Baked Salmon with butter dill)

- Bag of frozen veggies at around 1630

- Handful of pepitas (pumpkin seeds) at around 1730

- Dinner to come... probably a steak and veggies at the pub (it is Trivia night!)

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Thursday 14 Aug 14

PM

Warm Up

- 60s Bent Hollow Body Hold

- 30 Straddle Rocks

 

Foundation 1 - Force Attunement: 3

- Front Lever - PE5 & iM
- Straddle Planche - PE1 & iM
- Hollow Back Press - PE3 & iM

 

*In the hotel room before Scotty's wedding - no chance to do Rope Climbs.

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Friday 15 Aug 14

PM

Snake Bite - Force Attunement: 4

- 50 Push-ups

- 10 Heaves

- 45 Push-ups

- 9 Heaves

- 40 Push-ups

- 8 Heaves

...

- 5 Push-ups

- 1 Heave

 

- Time: 27:47.

 

*All Push-ups were Gymnastic quality. Chest touched the ground and elbows kept in tight to the body. Heaves were all chest to the beam.

Did this in the motel room (had a beam cross bar).

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Sunday 17 Aug 14

AM

MAS Rowing - Force Attunement: 3

- Damper Setting 125
- 5 Sets of 5 Mins (0:30w/0:30r). 1 Min rest between sets for 30 mins total.
- Work sets hit 143m - 144m, rest sets hit ~95m.

 

- Finished with some practice on my shoulder dislocates (after missing them on Thursday - ordinarily part of my F1 warm up).

 

*Ordinarily Sunday would be rest day, but Saturday was travelling so I switched the two and used this session to catch up on the missed MAS session for the week.

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Monday 18 Aug 14

AM

- Warm up with 2x250m C2 rows, then a Bent Hollow Body Hold (60 seconds) and Straddle Body Rocks (30). Moved into the shoulder dislocate practice (2 x 1.25kg plates and wooden pole) - slowly working on trying to the to shoulder width. Noticing an improvement on these, so I need to keep them in my warm-up. I should measure the distance between my hands on the pole to track progress.

 

Foundation 1 - Force Attunement: 3

- Front Lever - PE5 & iM

- Straddle Planche - PE1 & iM

- Hollow Back Press - PE3 & iM

- Rope Climb - PE3 & iM

*Felt really good this morning. Worked hard (shoulders recovering from the Snakebite still I think).

 

Conditioning

3 Times of the following (20kg KB)

- 20 x KB Swings

- 10 x Right arm KB Swings

- 10 x Left arm KB Swings

- 1 min rest

*Felt like I had adapted to this fairly well this morning. Next time, up the weight to 24kg where it used to be.

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Thanks Lanithroe - if you are interested in this sort of stuff I cannot recommend Coach Sommer's Foundation courses highly enough. They are, quite easily, the best structured programs for physical fitness I have ever seen.

 

Tuesday 19 Aug 14

AM

MAS Rowing - Force Attunement: 3

- Damper Setting 130
- 5 Sets of 5 Mins (0:30w/0:30r). 1 Min rest between sets for 30 mins total.
- Work sets hit 143m - 144m, rest sets hit ~95m.

 

*working at just above 110% for the intervals and around 80% for the rest.

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Awesome Lanithroe, let me know how you go.

 

Wed 20 Aug 14

AM

Snake Bite - Force Attunement: 4

- 50 Push-ups

- 10 Heaves

- 45 Push-ups

- 9 Heaves

- 40 Push-ups

- 8 Heaves

...

- 5 Push-ups

- 1 Heave

 

- Time: 24:45

 

*Work commitments got in the way this morning so I couldn't do my Foundation work. Whilst I told myself all day I should do it when I got home, I didn't (ending up doing more work). So tomorrow I will do my lower body F1 Split. The snake bite was a supplement I did at the park with Nathan (because instead of running PT I just sent everyone on a run - we didn't get enough people to do a decent circuit). The time was better than last Thursday and it felt good. Don't know if this means anything significant - most probably not.

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Thursday 21 Aug 14

AM

MAS Rowing - Force Attunement: 4

- Damper Setting 130
- 5 Sets of 5 Mins (0:30w/0:30r). 1 Min rest between sets for 30 mins total.
- Work sets hit 144m, rest sets hit ~100m.

 

*working at just above 110% for the intervals and around 80% for the rest.

Despite being slightly sick (runny nose and sore throat - nothing major) it felt good. I was only going to do 3-4 sets because of the 'sickness' but just kept going because of this.

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Friday 22 Aug 14

AM

Warm up

- 250m row, toe touches on the rower, 250m row

- Dislocates (2.5kg on the wood bar).

 

Foundation 1 - Force Attunement: 3

- Front Lever - PE5 & iM

- Straddle Planche - PE1 & iM

- Hollow Back Press - PE3 & iM

- Rope Climb - PE3 & iM

 

PM
Push-up complex - Force Attunement: 4
5 times of the following:
- 10 x Archer Push-ups
- 10 x Chinese Push-ups
- 1 min rest

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Saturday 23 Aug 14
AM
Warm up

- 250m row, toe touches on the rower, 250m row

- Dislocates (2.5kg on the wood bar).

- Side Lever - PE1 (60s work / 60s rest; 40s work / 40s rest; 20s work / 20s rest).

 

Foundation 1 - Force Attunement: 3
- Side Lever - PE2 & iM
- Manna - PE3 & iM, PE5 & iM
- Single Leg Squat - SE3 & iM

*I am actually up to Manna PE6, but because there was not stall bars in the gym I just did mastery sets of PE3 & mastery sets of PE5. Discussed this with Candice afterwards - despite the stall bars being at home we both should be doing PE6 (where we are up to). Even if this is in the evening for 10 minutes - your body doesn't understand a 'workout time' and therefore get better gain from doing exercise grouped together; we just need to do the exercises!

Handstand 1
- Wrist stretches
- Wrist Pushups - PE3
- First Knuckle Pushups - PE1
- Wrist Rocks - PE3
- Fingertip Pushups - PE3

 

- HS/PE2 & iM

 

*Handstand also takes longer to do than I always anticipate - which means I often skip the training in the week due to lack of time at the end of a Foundation workout. I need to assess if it would be better to do these on another day (perhaps Tuesday?)

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Monday 25 Aug 15 - Start of a deload week

AM

Foundation 1 - Force Attunement: 3
- Front Lever - PE5 & iM
- Straddle Planche - PE1 & iM

 

Castle hill run (up the goat track and down the road) for unit PT. ~4.6km total. Took me roughly 22-23 mins. Feeling sore afterwards and many blisters on my feet from running downhill on a road.

 

PM

Foundation 1 - Force Attunement: 2

- Hollow Back Press - PE3 & iM
*finished what I didn't finish the morning in the lounge room. No rings because no Gym session today. I will catch up next F1 session.

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Tuesday 26 Aug 14

AM

MAS Rowing - Force Attunement: 2

- Damper Setting 130
- 3 Sets of 5 Mins (0:30w/0:30r). 1 Min rest between sets for 30 mins total.
- Work sets hit 143m - 144m, rest sets hit ~95m

 

*feeling bad this morning as I am slightly sick. Thankfully it is deload week.

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Wednesday 27 Aug 14

AM

Warm up

- 250m row, toe touches on the rower, 250m row

- Dislocates (2.5kg on the wood bar).

- Jefferson curls into a Jefferson hold (~20 seconds) at the bottom. 4 Reps with a olympic bar.

- Side Lever - PE1 (60s work / 60s rest; 40s work / 40s rest; 20s work / 20s rest).

 

Foundation 1 - Force Attunement: 3

- Side Lever - PE2 & iM

 

Conditioning

3 Times of the following (20kg KB)

- 20 x KB Swings

- 10 x Right arm KB Swings

- 10 x Left arm KB Swings

- 1 min rest

 

*not a lot of time this morning, so I opted to move the Single Leg Squat work to this afternoon with my Manna work at home (because the Stall bars are at home!).

 

PM

- Manna - PE3 & iM

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Wednesday 27 Aug 14

AM

Warm up

- 250m row, toe touches on the rower, 250m row

- Dislocates (2.5kg on the wood bar).

- Jefferson curls into a Jefferson hold (~20 seconds) at the bottom. 4 Reps with a olympic bar.

- Side Lever - PE1 (60s work / 60s rest; 40s work / 40s rest; 20s work / 20s rest).

 

Foundation 1 - Force Attunement: 3

- Side Lever - PE2 & iM

 

Conditioning

3 Times of the following (20kg KB)

- 20 x KB Swings

- 10 x Right arm KB Swings

- 10 x Left arm KB Swings

- 1 min rest

 

*not a lot of time this morning, so I opted to move the Single Leg Squat work to this afternoon with my Manna work at home (because the Stall bars are at home!). H1/H2 work will be done this afternoon as well.

 

PM

- Manna - PE3 & iM

- Single Leg Squat - SE3 & iM

Looks good! Keep posting strong like this.
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