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Form Follows Function - An MT Community Journal - Aug. 20 2007 13:56:35
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Osagi
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All right fellas, here we go, MT's very first 'Community Journal'.
So what's this journal all about?
Well, as the name suggests, this journal will be based around the development of functional strength and fitness via workouts designed to enhance aerobic and anaerobic conditioning, or in other words, GPP style training.
A lot of buzz words there which I don't want to get on hung on. Basically if you're already into this style of training you'll understand where I'm coming from and if your new to GPP style training, just be prepared to read, learn and contribute 
So what's this 'Community Journal' thing all about then?
Again, fairly self explanatory from the title, but what I intend this to be is a 'shared journal' where everybody is welcome to contribute and post workout's they have completed, along with training ideas and links to related reading, youtube videos, etc. that others may make use of.
This isn't my journal - it's 'our' journal, open to the entire MT community. As long as your posts are on topic, everybody is welcome to contribute
The idea being that we can share ideas and track our progress whilst drawing inspiration and motivation from one another and, if the journal works out as planned, it should become a valuable GPP training reference too for anybody interested in improving their conditioning, strength and general fitness.
As previously stated, I'm happy for some 'light banter' to take place in this journal between members, but no off topic discussion please and the banter must remain 'light' (I reserve the right to remove excess banter to keep the journal on track).
So here we go, let's get this thing started...
Osagi
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Form Follows Function - An MT Community Journal
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RE: Form Follows Function - An MT Community Journal - Aug. 20 2007 14:00:18
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Cardifflad
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Good idea mate. I am lacking motivation at the moment and so seeing others making progress would give me the boot up the arse I need.
Haven't trained for a month and really should get the backside in gear.
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RE: Form Follows Function - An MT Community Journal - Aug. 20 2007 14:09:12
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Osagi
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Ok, let's kick this off by laying down my personal workout plan, then hopefully others can follow suit and we can take it from there;
As many of you already know I'm a martial artist and thus whatever training I do is intended to support and enhance my martial arts practice. To that end I have to combine martial arts practice, power and strength training, cardio and conditioning into my weekly routine. With so many factors to include into a limited time frame (I currently work 60+ hours per week  ), it's not always easy, but right now this is the basic routine I am following;
Note:- Each day is topped and tailed by 1-2 hours martial arts practice, 7 days per week, 365 days per year. In general I won't be going into this martial arts practice in this journal, apart from those times when MA drills are featured as part of my conditioning workouts.
Mon - Whole body strength and power, steady state cardio
Tues - GPP / conditioning
Wed - Whole body strength and power, steady state cardio
Thurs - GPP / conditioning
Fri - Whole body strength and power, steady state cardio
Sat - Active recovery
Sun - GPP / conditioning
Rather than go into the specifics of each workout involved in my routine right now, I'll endeavor to keep this journal updated on a daily basis as I complete each workout, first update will be tonight 
Osagi
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Form Follows Function - An MT Community Journal
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RE: Form Follows Function - An MT Community Journal - Aug. 20 2007 14:11:23
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Osagi
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quote:
ORIGINAL: Cardifflad
Good idea mate. I am lacking motivation at the moment and so seeing others making progress would give me the boot up the arse I need.
Haven't trained for a month and really should get the backside in gear.
No time like the present mate, set yourself a goal, however modest, then get you ass into the gym, up the woods or onto a sports field to achieve it.
Then come back here and let us know how you got on
Osagi
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Form Follows Function - An MT Community Journal
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RE: Form Follows Function - An MT Community Journal - Aug. 20 2007 15:19:02
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1MR
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Fantastic! I look forward to you guy's and Mook's contribution, I've no doubt it will influence me and my workouts.
Osagi, I hope I'm in the right place to ask this question, but any ideas for getting hold of a big, thick climbing rope from? Something that military types would use to climb up and down? Although I don't have anywhere to put one just yet, I'm looking!!
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ORIGINAL: FromTheAshes
There is no shame whatsoever in doing what you need to do, to get you where you need to be. Thats resolve.
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RE: Form Follows Function - An MT Community Journal - Aug. 20 2007 16:17:27
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rightyho
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Not too sure what this is about but here's a Righty tip that may be in context.
I have probably the strongest grip of everyone I know and easily go off the scale on those grip-tester things.
Achieved by: wrapping a towel around a chin-up bar, hanging on by my fingers, closing my eyes and visualising a cliff and rocks and sea below.
Can dead as much raw as I can with straps as a result.
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RE: Form Follows Function - An MT Community Journal - Aug. 20 2007 16:32:59
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skinny_al
Posts: 577
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quote:
ORIGINAL: Osagi
Ok, let's kick this off by laying down my personal workout plan, then hopefully others can follow suit and we can take it from there;
As many of you already know I'm a martial artist and thus whatever training I do is intended to support and enhance my martial arts practice. To that end I have to combine martial arts practice, power and strength training, cardio and conditioning into my weekly routine. With so many factors to include into a limited time frame (I currently work 60+ hours per week ), it's not always easy, but right now this is the basic routine I am following;
Note:- Each day is topped and tailed by 1-2 hours martial arts practice, 7 days per week, 365 days per year. In general I won't be going into this martial arts practice in this journal, apart from those times when MA drills are featured as part of my conditioning workouts.
Mon - Whole body strength and power, steady state cardio
Tues - GPP / conditioning
Wed - Whole body strength and power, steady state cardio
Thurs - GPP / conditioning
Fri - Whole body strength and power, steady state cardio
Sat - Active recovery
Sun - GPP / conditioning
Rather than go into the specifics of each workout involved in my routine right now, I'll endeavor to keep this journal updated on a daily basis as I complete each workout, first update will be tonight
Osagi
Hi Osagi,
Sorry to be a pain but can I ask what your whole body workout is please?
Ta,
Al
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RE: Form Follows Function - An MT Community Journal - Aug. 20 2007 18:28:37
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WeeMuscle
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Interesting thread, good work osagi!
Ill be keeping an eye out for the weekly/monthly challenges  Im into more cross fit type exercises now, just bought myself some rings from www.ringtraining.com so cant wait for them to arrive so I can start on those!
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RE: Form Follows Function - An MT Community Journal - Aug. 20 2007 20:10:38
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Osagi
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Ok, just got time to log this afternoon's workout before I head off to MA training.
As stated above, Monday's are generally dedicated to a whole body strength and power routine, normally gym based but not always.
I'm at the start of a new training cycle so weights are purposefully low (honest );
Power movement - Barbell cleans - 3 x 6 x 50kg
(just slotted these back into my training so starting very light and working on form before progressing to heavier loads)
Strength work;
Squat - warmup then 8 x 3 x 100kg
Flat BB Bench - warmup then 8 x 3 x 80kg
Chest supported rows - warmup then 4 x 3 x 75kg
Goal was 8 sets but a couple of rude boyz nipped in as I paid a visit to the water fountain so finished up with
One arm dumbell rows - 4 x 3 x 46kg
Following the strength phase if I have anything left in me I like to throw in a couple of exercises to give a little direct work to one or two smaller muscle group (calves, hams, traps, rear delts, bi's, tri's, forearms).
Today I went for
Seated calf raise - 3 x 12 x 75kg
Reverse curls - 3 x 12 x 35kg (barbell)
Finished the session off with 20 mins on the cross trainer.
Not a bad workout, a little slow but like I say, this is the start of a new training cycle and I'll be focussing on building up intensity and weights the weeks to come.
Osagi
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Form Follows Function - An MT Community Journal
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RE: Form Follows Function - An MT Community Journal - Aug. 20 2007 20:19:23
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Osagi
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quote:
ORIGINAL: 1ManRiot
Osagi, I hope I'm in the right place to ask this question, but any ideas for getting hold of a big, thick climbing rope from? Something that military types would use to climb up and down? Although I don't have anywhere to put one just yet, I'm looking!!
For that you want something between a 1.5 to 2 inch diameter manila rope.
Best place to try is a 'chandler' (sailing supplies, look in Yellow Pages) but I've also seen ropes for sale on Ebay. Just be sure to explain to the retailer / seller what it's for to ensure it's suitable.
Price will be in the region of approx £5 to £10 per metre.
Osagi
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Email: mr.osagi@hotmail.com
Form Follows Function - An MT Community Journal
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RE: Form Follows Function - An MT Community Journal - Aug. 20 2007 20:24:56
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Osagi
Posts: 10228
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quote:
ORIGINAL: rightyho
Not too sure what this is about but here's a Righty tip that may be in context.
I have probably the strongest grip of everyone I know and easily go off the scale on those grip-tester things.
Achieved by: wrapping a towel around a chin-up bar, hanging on by my fingers, closing my eyes and visualising a cliff and rocks and sea below.
Yes please mate, all contributions welcome
Towels pull ups are another great exercise for grip. In fact if you haven't got anywhere to hang a rope for rope climbs, slinging a bath towel over a lower limb of a tree and performing pull ups from it is the next best thing.
Osagi
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Form Follows Function - An MT Community Journal
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www.global-fitness-store.com
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RE: Form Follows Function - An MT Community Journal - Aug. 20 2007 20:26:08
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1MR
Posts: 10471
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From: Preston, UK
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quote:
ORIGINAL: rightyho
Not too sure what this is about but here's a Righty tip that may be in context.
I have probably the strongest grip of everyone I know and easily go off the scale on those grip-tester things.
Achieved by: wrapping a towel around a chin-up bar, hanging on by my fingers, closing my eyes and visualising a cliff and rocks and sea below.
Can dead as much raw as I can with straps as a result.
Underhand or overhand or both?
Out of interest Righty, what do you deadlift!?
quote:
Towels pull ups are another great exercise for grip. In fact if you haven't got anywhere to hang a rope for rope climbs, slinging a bath towel over a lower limb of a tree and performing pull ups from it is the next best thing.
Yeah there's a good vid of that on RossBoxing.
Cheers for that, I've wanted 20 foot rope for ages, partly for training for the Marines too. Just need to find a mount! Not sure how the council would like me scaling the side of my house!!? Is it even legal!!?
< Message edited by 1ManRiot -- Aug. 20 2007 20:28:37 >
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ORIGINAL: FromTheAshes
There is no shame whatsoever in doing what you need to do, to get you where you need to be. Thats resolve.
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RE: Form Follows Function - An MT Community Journal - Aug. 20 2007 20:34:27
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Osagi
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quote:
ORIGINAL: skinny_al
Hi Osagi,
Sorry to be a pain but can I ask what your whole body workout is please?
Ta,
Al
Okay mate, my workouts are quite simple, following this basic template;
Exercise 1 - power movement - exercises such as bb and db cleans, bb and db snatches, plyometric push ups, box jumps, etc fall into this category.
Strength portion
Exercise 2 - lower body strength movement - squat variations, deadlift variations, lunges, steps up, etc
Exercise 3 - Upper body push - will alternate between vertical and horizontal planes with each workout, so we have exercises like bench press variations (horizontal plane) and various shoulder presses (vertical plane)
Exercise 4 - Upper body pull - again I will alternate between vertical and horizontal planes with each succesive workout, so we have exercises like row variations (horizontal plane) and pull up / chin variations (vertical plane)
As explained above, if I have any energy left after the above I'll add another couple of exercises to give some direct work to some of the smaller muscle groups that are of importance to me.
Then I'll finish each session with 20-30 mins of steady state cardio.
Keep checking back and you'll soon get an idea for how this template is actually applied, methods of progression etc.
Osagi
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Form Follows Function - An MT Community Journal
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RE: Form Follows Function - An MT Community Journal - Aug. 20 2007 20:54:10
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Ak_88
Posts: 10379
Joined: Nov. 6 2005
From: Chelmsford, Essex
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quote:
ORIGINAL: rightyho
Not too sure what this is about but here's a Righty tip that may be in context.
I have probably the strongest grip of everyone I know and easily go off the scale on those grip-tester things.
Achieved by: wrapping a towel around a chin-up bar, hanging on by my fingers, closing my eyes and visualising a cliff and rocks and sea below.
Can dead as much raw as I can with straps as a result.
Interesting - my grip could do with some improvement and this looks like a fun way to do it.
Do you grip the bars or the towel?
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RE: Form Follows Function - An MT Community Journal - Aug. 20 2007 21:23:11
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colin.d
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Seen towel pull ups used by college & NFL players, if you can find The Rock,s training film on youtube you,ll see him use them. Personally im needing something to shock my body to start growing again as i think i may have lost too much weight on this cut, i went from 204 lbs to 179 lbs at one point and i may have stalled my gains so any advice gladly taken.
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RE: Form Follows Function - An MT Community Journal - Aug. 21 2007 10:25:28
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Mook
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Well good morning!
I am in a blooming spiffing mood as I got a phone call from the Marines yesterday saying all is well, I am allowed to re-join on condition of passing an interview / medical
The whole process from now is going to take 6 months approx so this journal will contain the same workouts I post over at rosstraining.com and any tips etc I hope can help!
Rightyho, spot on with the towel pulls I always carry one in my bag when I go running to use on unsuspecting trees, scaffolding etc
I didn't train yesterday as it was my Nans 89th birthday so did the whole family thing, this morning therefore will be lower limb strength and SSCV, tonight will be sprints / burpees. The evening session will be short and sharp, post to follow later
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RE: Form Follows Function - An MT Community Journal - Aug. 21 2007 10:28:21
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Mook
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Also can we define burpees as the full squat thrust / press up / jump! movement as shown here...
http://ie.youtube.com/watch?v=jJuAD9bvkBg
Ignore the guys music, the fitness of this bloke is immense. The day I get my 100 burpee time sub 9 mins I'll be a very happy boy
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The race is long... and in the end, it's only with yourself
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RE: Form Follows Function - An MT Community Journal - Aug. 21 2007 16:05:44
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1MR
Posts: 10471
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From: Preston, UK
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quote:
ORIGINAL: Mook
Also can we define burpees as the full squat thrust / press up / jump! movement as shown here...
http://ie.youtube.com/watch?v=jJuAD9bvkBg
Ignore the guys music, the fitness of this bloke is immense. The day I get my 100 burpee time sub 9 mins I'll be a very happy boy
Do you throw your hands up in the movement or keep them by your sides!? (I can't watch the vid at work!)
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quote:
ORIGINAL: FromTheAshes
There is no shame whatsoever in doing what you need to do, to get you where you need to be. Thats resolve.
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RE: Form Follows Function - An MT Community Journal - Aug. 21 2007 17:23:18
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Mook
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Just keep hands by my side mate, aslong as the jump is explosive and not just a 'ooh I'll stand up now' it's all good
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RE: Form Follows Function - An MT Community Journal - Aug. 21 2007 20:47:13
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CoNs
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good thread, i will try and think of something useful to contribute!
on another note about some decent tips
anyone had a look at this site for BW exercises
http://beastskills.com/tutorials.htm
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