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 Post subject: Re: Strength - Conditioning - Recovery
 Post Posted: Sun Jul 22, 2012 12:01 am 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2225
Location: Finland
JULY 22 2012

Road run - 6,5km
Time: 32.05

A1 Fingertip Push-up
A2 Power Sleeve Horizontal Row (15,12,10)
S: 3
R: A1 = 10, A2 = Quality set
Rest: 60s after A1 + A2

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"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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 Post subject: Re: Strength - Conditioning - Recovery
 Post Posted: Mon Jul 23, 2012 3:44 am 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2225
Location: Finland
JULY 23 2012

Warm-up: 3
Foam Roller (UWW)
-Upper back
-Lats
-Peck & front shoulder
-Glutes & piriformis
-IT´s
-Front Thighs
-Inner Thighs
-Groin & Hip
-Hamstrings
-Calves
Jumping Jacks x 30
Band Pull-Aparts x 15
Band Shoulder Dislocates x 15
Band Behind Neck Press x 15
Lying Shoulder External Rotations (2kg) x 15/15
Posterior Capsule Stretch x seconds
Hindu Push-ups x 12
LHSwitch x 8/8
Hip Stretch x seconds
Cossack Squats x 10/10
Chinese Squat x 8
Bootstrappers x 12
Claves in DownDog x seconds
Roll Over to V-sit x 12
13 minutes

Workout: STRENGTH

A Standing Ab Wheel Roll-out Progression [Ramp]
S: 3
R: 3-5 (5,5,5)
Rest: 90-120s b/t sets

B 1-Arm DB Clean & Jerk [Floor]
(34kg) x 4/4
(41kg) x 4/4
(41kg) x 3/3
(41kg) x 3/3
Rest: 90-120s b/t sets

C Weighted Chin-up (30kg)
S: 3
R: 3-5 (4,3,3)
Rest: 120s b/t sets

D Weighted Bar Dip (30kg)
S: 3
R: 5
Rest: 120s b/t sets

E1 Weighted Pistol Squat (10kg DB) [on rack]
E2 JG Hamstring Curl (15,15,15)
S: 3
R: E1 = 5/5, E2 = 10-20
Rest: 60s after every set

CORE
1.) Knee-to-opposite Elbow x 10/10
2.) Superman x 15
Repeat x 3
Rest: 60s b/t circuits

_________________
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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Last edited by Little "GPP" on Thu Jul 26, 2012 2:44 am, edited 2 times in total.

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 Post subject: Re: Strength - Conditioning - Recovery
 Post Posted: Mon Jul 23, 2012 8:48 pm 

Joined: Sat Aug 30, 2008 1:52 am
Posts: 1787
Location: Sunderland, England
Like the chin up and dip strength there mate, looking strong!

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 Post subject: Re: Strength - Conditioning - Recovery
 Post Posted: Mon Jul 23, 2012 11:30 pm 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2225
Location: Finland
NeilD wrote:
Like the chin up and dip strength there mate, looking strong!


Thanks, mate.
One day I will conquer that 1-Arm Chin-up. In 2 years, maybe. First I got to get these weighted Chins to 3x5 or 4x4 with 40-50kg.
Yeah, I have never been much of a Weighted Dip person... Slowly, but surely they are also coming up!
Did you find that 40kg weight vest you were looking to buy?

_________________
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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Last edited by Little "GPP" on Tue Jul 24, 2012 1:03 am, edited 2 times in total.

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 Post subject: Re: Strength - Conditioning - Recovery
 Post Posted: Mon Jul 23, 2012 11:54 pm 

Joined: Sat Aug 30, 2008 1:52 am
Posts: 1787
Location: Sunderland, England
nah, cant find one selling in the UK fella... so I'll have to increase strength in other ways once i reach the limits of what I've got now.

Burst my sandbag too now so I'm gutted!

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"Through adversity, there is redemption"
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 Post subject: Re: Strength - Conditioning - Recovery
 Post Posted: Tue Jul 24, 2012 4:14 am 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2225
Location: Finland
JULY 24 2012

Warm-up: 1
Foam Roller (UWW)
-Upper back
-Lats
-Peck & front shoulder
-Glutes & piriformis
-IT´s
-Front Thighs
-Inner Thighs
-Groin & Hip
-Hamstrings
-Calves
Neck Circles, Eights, Side-to-side, Tilts
Shoulder Circles & Camshaft
Wrist rolls with interlaced fingers
Elbows - tea cup x 6/6 (per direction)
Hourglass x 10/10
Firehydrant x 12/12
Cossack Squat x 10/10
Chinese Squat x 8
Bootstrappers x 12
LHSwitch x 8/8
Scorpion x 8/8
Hindu Push-ups x 12
Roll Over to V-sit x 12
15 minutes

Workout: ICT# + NECK

A Rope Climb (own rope)
S: 3
R: 1
Rest: 60s b/t sets

ICT#
Tabata [8 x (20s w/10s r)] each exercise
1.) Medicineball Slam (9kg)
[14,13,13,12,12,13,13,11]
2.) Burpee
[7,7,7,7,7,7,7,7]
3.) 2-Arm KB Swing (26kg)
[10,10,10,10,10,10,10,10]
4.) Sledgehammer Swings (10lb) [alt. b/t sets L & R]
[10,10,12,12,12,12,12,13]

NECK
Harness (10kg) x 3 sets x 25reps
Rest: 60s b/t sets
Curl (10kg) x 3 sets x 25 reps
Rest: 60s b/t sets

Note: Was supposed to do overhead swings, but I was so spent after slams and burpees that I had to change them to normal swings.

_________________
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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 Post subject: Re: Strength - Conditioning - Recovery
 Post Posted: Wed Jul 25, 2012 5:44 am 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2225
Location: Finland
JULY 25 2012

RECOVERY
Joint Mobility - Advanced (Maxwell)
25 minutes [paper]

A Kneeling Double Wheel Roll-out
S: 10
R: 10,9,8,7,6,5,4,3,2,1
Rest: 10-30s b/t sets

Foam Roller [red] - 20 minutes (stop on tough spots)

FLEXIBILITY/STRETCHING - 15 minutes

_________________
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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 Post subject: Re: Strength - Conditioning - Recovery
 Post Posted: Thu Jul 26, 2012 2:56 am 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2225
Location: Finland
JULY 26 2012

Warm-up:
Stationary x 1 set x 10 reps each
ATG Squat, hold bottom position
Band Dislocations x 15
Band Pull-Aparts x 15
Scorpions x 8/8
Hindu Push-ups x 10
Neck Mobility, circles, eights, tilts, glide circles & eights
8 minutes

Workout: STRENGTH

A Sandbag Shouldering (47kg) [Floor]
S: 4
R: 4/4 [side-to-side]
Rest: 90s b/t sets

B1 Horizontal Row [Power Sleeve] [15,12,12,11]
B2 Fingertip Push-up [20,20,16,12]
S: 4
R: B1 = Quality set, B2 = Quality set
Rest: 60s b/t every set

C 2-Arm KB Swing [Overhead] (40kg)
S: 3
R: 10-15 [10,10,10]
Rest: 60s b/t sets

D1 Wall Squat Hold
D2 Squat Jumps
S: 4
R: D1 = 60 seconds, D2 = 10
Rest: 60s after D1 + D2

E Back Extensions [45 degree] (9kg Ball)
S: 3
R: 12
Rest: 60s b/t sets

_________________
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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 Post subject: Re: Strength - Conditioning - Recovery
 Post Posted: Fri Jul 27, 2012 6:13 am 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2225
Location: Finland
JULY 27 2012

Warm-up: 2
Foam Roller (UWW)
Neck Mobility - Circles, Eights, side-to-side, front & side glide
Y´s on flat bench (2x4kg)
Back Bridge x 30 seconds
Lying Shoulder External Rotations (2kg) x 15/15
Posterior Capsule Stretch x 30/30 seconds
Russian Pump x 12
Stationary x 1 set x 10 reps each
Firehydrant x 10/10
Walking Knee-to-Chest x 12 steps
Scorpion x 8/8
LHSwitch x 8/8
Roll Over to V-sit x 12
16.10 minutes

Workout: ICT# + NECK

A Standing Ab Wheel Roll-out Progression [Ramp, First step]
S: 5
R: 5
Rest: 120s b/t sets

ICT#
At The Top Of an Even Minute (starting with zero) - DB Thruster (2x21kg) x 9 = 90
At The Top Of an Odd Minute - Sleeve Grip Chin-up x 5 = 50
Repeat for 20 minutes

NECK
1.) Harness (10kg) x 3 sets x 25 reps
Rest: 60s b/t sets
2.) Curl (10kg) x 3 sets x 25 reps
Rest: 60s b/t sets
3.) R-Side Curl (5kg) x 1 set x 30 reps
4.) L-Side Curl (5kg) x 1 set x 30 reps

Cooldown:
Walk 400 meters

_________________
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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 Post subject: Re: Strength - Conditioning - Recovery
 Post Posted: Sat Jul 28, 2012 7:11 am 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2225
Location: Finland
JULY 28 2012

Basic Workout - beginner

Warm Up: MOBILITY
A1 Skipping [HSR] x 5 minutes
A2 Wrists Routine X 1 set
A3 Ido's Squat Clinic Routine X 1 set
A4 Shoulder ROM and Stabilization routine X 1 set
A5 Slide Into Low Bridge X 30 seconds hold
A6 Rotations Into Arch Using The Wall X 10 reps

Singular Movement Polish:
B1 QDR Rotational Push Ups (easiest variation) X 14 reps / 3 sets / 60 sec rest

C1 High Bridge Hold X 35 sec
C2 Rotations Into Arch Using The Wall X 14 reps
Repeat C1-C2 for 3 sets / 60 sec rest

E1 Role work, right-left-left-right-left, etc.. (In Random)
2 minutes straight / 3 sets / 30 sec rest

_________________
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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