My training over the last couple of weeks has gravitated over to boxing type training. I now have a training partner and both of us have boxed in the past, we’ll usually warm up with some jump rope then we work for 12 two minute rounds with 30 seconds rest between round. One of us will hit the bag for one round of straight punches, the next round will be hooks to the head, the next hooks to the body, the next combinations and so on… while the other does bodyweight exercises. We’ll then do 12 two minute rounds with the focus pads each alternating between gloves and pads. We usually finish up with 3 two minute rounds of light sparring. We’ve been training six days a week with one day off. One day will be training of the type I’ve described above, the next will be a kettlebell workout, the third probaby a bodyweight workout that includes shadow boxing and the fourth day we’ll mix it up to include all of the above.
Boxers, Grapplers, and Martial Artists can benefit from the Gymboss personal boxing training timer which allows you to time ANY round time followed by ANY rest time from 2 seconds to 60 minutes. I appreciate any feedback and workout routines that you use and I have listed a few of the ones I use below, send me yours and I will gladly add them.
Running – Perhaps the simplest use of the Gymboss timer, set the timer for 20 minutes, when the buzzer sounds turn around and run back.
Jump Rope – Set the timer for 10, 2 minute rounds with 30 seconds rest between rounds. This is a great way to warm up before your main workout.
Tabata – 20 seconds work followed by 10 seconds rest – 8 sets – brutal, but effective. Tabata is the name of the Japanese researcher who discovered a way to increase both anaerobic and aerobic pathways at the same time. It’s an excellent training program that seems to fit across all training disciplines for athletes looking to increase their VO2max and lose fat quickly. Its only 4 minutes, but it is a 4 VERY DEMANDING 4 minutes. I personally use burpees with this one and aim for 8 burpees in the 20 seconds. Repeat 3 more times. This is a real ass-kicking workout that blasts your stamina and fat loss through the roof.
Bodyweight Circuit Training – Set the Gymboss interval timer for 6 rounds of 1 interval 30 seconds long. Choose 6 exercises that target different body parts; squats, pushups, rusties, mountain climbers, diamond pushups, lunges . Start the timer and switch exercises every time you hear the beep. After one circuit get a quick drink then start the timer again and repeat then repeat again untill you’ve worked through your desired number of circuits for a full body workout you can perform anywhere.
Interval Training - The Swedes call this “Fartlek”, or speed play. Simply put this means varying the intensity within a workout.You add intensity in short bouts that you could not sustain throughout the session. If you consistently keep a moderate intensity during your cardiovascular conditioning, your body adapts over time, and you’ll find yourself on a plateau. To improve your fitness level while running either outdoors or on the treadmill, add some intense intervals. Run for five minutes, then run a faster pace or sprint for one minute, and repeat.
10 Minute High Intensity Interval Training (HIIT) Workout
When it comes to training nothing is much more low tech than a sandbag, except maybe a rock. Sandbags are easy to learn, challenge the whole body, and have more versatility than almost any other form of equipment. They are an incredibly versatile inexpensive tool that offer the benefits of unstable training with a challenging [...]
Art of Strength: Newport is the second in the world’s 1st work along kettlebell DVD series by Anthony Diluglio. This workout is a circuit style kettlebell workout, it’s a tough workout divided-up into 10 “rounds” including a 5 minute snatch test. Most rounds take about 4 minutes and consist of continuously alternating between two exercises [...]
Art Of Strength Firepower kettlebell workout has 5 different programes you can choose from, all 5 use the same 15 drills but manipulating the sets and rest time between sets. Each of the 5 rounds has that number of exercises, and each set is 1 minute long. So round 5 has 5 exercises and the [...]
Kettlebell Complexes string several Kettlebell exercises together to create one smooth flowing set of movement. This type of training is excellent to work a huge amount of musculature in a short amount of time. The conditioning aspect of this type of training is great, you’ll find yourself huffing and puffing after repeating a sequence just [...]
Kettlebell workout. Reps are 5, then 4, then 3, then 2, then 1 on the right and 5, then 4, then 3, then 2, then 1 on the left. * Snatch * Clean and Press * Front Squat 2 minutes * Bent Over Row * Lunge 2 minutes * Swing * Burpees 1 minute Using [...]
This evenings workout was a mix of dumbbell and bodyweight exercises, If you want real fitness, fat loss and physique building results that you can use in the real world, then combining bodyweight and dumbbells is the best option. Forget about strapping yourself into some machine that has no relation to any movement you’ll do [...]
This Kettlebell workout from dragondoor.com was brought to my attention by Graeme in a comment he posted on one of my posts. Thanks Graeme. Minutes 1 and 2: Around the Body Pass. This is my first exercise for every kettlebell workout. It is a beautiful opening move, and helps prepare my mind as much as [...]
on the 15th July 10
Age: 47
Height: 185cm
Weight: 86kg
Bodyfat: 9%
Interestingly Enough
Current USDA dietary guidelines are based on the flawed notion that cholesterol and saturated fat are unhealthy. They are unrealistic, unworkable, unscientific and impractical; they have resulted in widespread nutrient deficiencies and contributed to a proliferation of obesity and degenerative disease, including problems with growth, behavior and learning in children. The US government is promoting a lowfat, plant-based diet that ignores the vital role animal protein and fats have played in human nutrition throughout the ages.
The pyramid with its strictures against fat consumption does not recognize variations in human metabolism. Recommendations for fat restriction are predicated on the assumption that fat causes weight gain and heart disease; several recent studies have shown that that restriction of natural fats actually leads to more obesity in both children and adults, while the refined carbohydrates, polyunsaturated and trans fats that frequently replace natural saturated fats contribute to weight gain and chronic disease. Restriction of animal fats in children leads increased markers for heart disease and to deficiencies of vitamins A, D and K2, needed for growth, strong bones, immunity, neurological function, and protection from tooth decay.
Read full report at the Weston Price Foundation, by clicking here.
My training over the last couple of weeks has gravitated over to boxing type training. I now have a training partner and both of us have boxed in the past, we’ll usually warm up with some jump rope then we work for 12 two minute rounds with 30 seconds rest between round. One of us will hit the bag for one round of straight punches, the next round will be hooks to the head, the next hooks to the body, the next combinations and so on… while the other does bodyweight exercises. We’ll then do 12 two minute rounds with the focus pads each alternating between gloves and pads. We usually finish up with 3 two minute rounds of light sparring. We’ve been training six days a week with one day off. One day will be training of the type I’ve described above, the next will be a kettlebell workout, the third probaby a bodyweight workout that includes shadow boxing and the fourth day we’ll mix it up to include all of the above.
