Thursday, January 17, 2019
Monday, January 14, 2019
Saturday, January 12, 2019
13 January 2019
1. KB press ladders:
16 kg: 1-2-3 x 1
20 kg: 1-2-3 x 1
2. Deadlift:
70 kg x 5 singles
3. Chin-ups:
5 x 2 sets
16 kg: 1-2-3 x 1
20 kg: 1-2-3 x 1
2. Deadlift:
70 kg x 5 singles
3. Chin-ups:
5 x 2 sets
Thursday, January 10, 2019
The plan
This is mostly my training log for BJJ, mostly for extra - strength and endurance training. BAsic philosophy is as follows:
Endurance.
I don't see much point to do HIIT. Every BJJ sparring session is HIIT training for me at this stage, especially when rolling with white belts. I believe my basic aerobic base is weak and therefore will focus on that.
Training by Maffetone Method. The idea is to maintain constant heart rate (180 - age). I try to stay between 125 - 135 beats/min, closer to 130/min. With time the distance covered should increase - which is to be seen.
Strenght.
Unquestionnably Easy Strength principles by Pavel and Dan John. Lifting three times a week or less. Deadlift, KB press and chin-ups.
Deadlift - Steve Justa Singles routine stretched out.
KB press - PAvel's ladders.
Chin-ups - easy strength 2 sets of 5 - 10. When 10 is easy add/imcrease weight.
Endurance.
I don't see much point to do HIIT. Every BJJ sparring session is HIIT training for me at this stage, especially when rolling with white belts. I believe my basic aerobic base is weak and therefore will focus on that.
Training by Maffetone Method. The idea is to maintain constant heart rate (180 - age). I try to stay between 125 - 135 beats/min, closer to 130/min. With time the distance covered should increase - which is to be seen.
Strenght.
Unquestionnably Easy Strength principles by Pavel and Dan John. Lifting three times a week or less. Deadlift, KB press and chin-ups.
Deadlift - Steve Justa Singles routine stretched out.
KB press - PAvel's ladders.
Chin-ups - easy strength 2 sets of 5 - 10. When 10 is easy add/imcrease weight.
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