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RE: Form Follows Function - An MT Community Journal - Nov. 14 2007 13:03:42
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Mook
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Today:
4.5 mile run, almost exactly 4.5 miles according to google map route selector thingy and it took 40:43. There's 3 major hills on this one, one of them being the 'steps of hell' but I get to run past the Tyne bridge and feel all patriotically geordie 
Was a **** time to be fair, think I walked 5 minutes of it and felt like **** at times. Rest day tomorrow so onwards and upwards.
Thinking of working routine as follows...
Strength, CV (Anaerobic) & Circuits, CV Aerobic, Rest - Repeat
Really shouldn't be fiddling with things at this stage but I just want to get the most out of everything I'm doing.
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RE: Form Follows Function - An MT Community Journal - Nov. 14 2007 13:20:01
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Osagi
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quote:
ORIGINAL: Mook
Then a circuit based loosely on this - WC 101
To do the full workout linked above is my aim for the next 3 months. Looking for that level of fitness before re-joining.
Work capacity 101 is a great workout, used to be able to breeze through it, however right now I'm probably more suited to Room 101 than WC 101!!
Your training looking pretty good mate.
In terms of your weekly workout micro cycles, I'd go with something more along the lines of this;
day 1 - strength
day 2 - cardio (alternate between a steady state sesison and HIIT with each micro cycle)
day 3 - anaerobic / strength endurance & conditioning (workouts such as Ross's WC101, magic 50 etc, with a finisher or two tagged onto the end)
day 4 - rest or light GPP (if you feel you need a rest day, take it otherwise light GPP serves as active rest, brief 10 min circuit of star jumps, squat thrusts, burpess, etc just to keep you fresh).
Core work on day 1 and 4 - you don't want to be overly fatiguing your core on your strength and conditioning days as I feel this can comprmse recovery form these sessions, your core should be getting more than enough stimulation from your whole body strength movements.
Note also the days 'rest' between strength workouts to once again maximise recovery from these very stressful sessions and keep you CNS fresh.
Osagi
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RE: Form Follows Function - An MT Community Journal - Nov. 14 2007 13:24:44
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Osagi
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Day off for me yesterday, hoping to get stuck back into my routine today from where I left off with a 20 minute HIIT session this afternoon / evening.
I had planned on doing some sprint work / hill sprints but my right hip / lower back have once again been troubling me so I'm gonna base the workout around the Concept II rower instead.
Aiming for 4 x 400m with the last 100m being a sprint, 30 secs to 1 mins rest between each round
then 4 x 100m sprints, 20-30 secs rest between each round.
We'll see how it goes.
Osagi
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RE: Form Follows Function - An MT Community Journal - Nov. 14 2007 13:34:17
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Mook
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Thanks mate
Think I'm just a bit all over the place at the moment as I'm trying to prepare specifically for upcoming phys tests aswell as incorporate everything I'm learning on a daily basis. Too much info for my ickle brain to handle!
In micro cycles are you meaning the 4 days as 1 cycle? My thickness knows no bounds today
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RE: Form Follows Function - An MT Community Journal - Nov. 14 2007 14:05:52
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Osagi
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quote:
ORIGINAL: Mook
In micro cycles are you meaning the 4 days as 1 cycle? My thickness knows no bounds today
Yes mate, you've picked that up exactly right.
Generally when constructing any training plan I will have an end goal in mind, for example it may be some strength or conditioning goal to support my martial arts training, for you it could be working toward a specific fitness test to support your entry into the marines.
Once I have my end goal, I'll then set about defining what components my training plan needs to incorporate the allow me to attain that goal. Generally this is going to involve a mix of strength, cardio and conditioning workouts.
Once I know what components are needed, I then set about scheduling these elements into a 'micro cycle' just like the one I defined for you above. These allows me to ensure that al of the required elements are factored into my training program and scheduled to allow me the optimum rest and recovery and thus perfomance improvment from each session.
Depending on how large each micro-cycle is (how many days it involves) you might end up doing 1-2 micro cycles per week.
The point being each workout within a micro cycle and each micro cycle in itself will be strutured and geared toward helping me reach my target goal. So generally I will aim for some from of progression between each workout / micro-cycle, be it time, weight, reps, sets, etc. So micro cycles are also a way of helping me to set mini-goals to help me achieve my bigger goals.
So that's the purpose of structuring my training into micro-cycles.
Looking at the bigger picture I may have 2-3 fitness goals I want to achieve each year (generally I'll look to increase mass and strength during the winter/spring, focus on my conditioning as we move into summer and then move into a maintanance phase during the autumn). I consider each of these goals that I work towards as a particular training cycle, with each cycle broken down into micro-cycles, etc, etc.
Sounds complex but once you get used to structuring you training int his way it really does help you to focus and prioritse your training and thus improve your chances of meeting your fitness goals.
Osagi
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Form Follows Function - An MT Community Journal
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RE: Form Follows Function - An MT Community Journal - Nov. 14 2007 14:17:39
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Mook
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A simple yes would have sufficed
In all seriousness thanks for taking the time to write that out mate, there is defininte progression in my training which is a massive motivator currently. Now that I'm looking to really tighten the nuts it's posts like that which help tons.
Cheers mate, it's not true what they say about you over at www.monkeylove4eva.com/forums
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RE: Form Follows Function - An MT Community Journal - Nov. 15 2007 17:28:13
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Mook
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LOL
Rest day today, feel a bit lost. Might go swimming on rest days or some other form of activity. Feel like I'm going round the bend sitting in doing nothing.
Once I've got the bread and butter out the way on my strength days I might be forced to do some ego muscles just to keep my self straight. The weight is dropping off rapidly at the moment and I was never fat so going to up cals considerably and intensity to suit.
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RE: Form Follows Function - An MT Community Journal - Nov. 15 2007 22:48:29
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PikeKing
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osagi where does your MA training fit in with your conditioning work?
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RE: Form Follows Function - An MT Community Journal - Nov. 15 2007 22:56:03
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Osagi
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quote:
ORIGINAL: Mook
Rest day today, feel a bit lost. Might go swimming on rest days or some other form of activity. Feel like I'm going round the bend sitting in doing nothing.
I know the feeling mate, hence 9 times out of 10 I'll choose some form of active rest over complete rest, purely a psychological thing, I feel really lazy when I'm not doing anything.
Osagi
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RE: Form Follows Function - An MT Community Journal - Nov. 15 2007 23:10:55
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Osagi
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quote:
ORIGINAL: PikeKing
osagi where does your MA training fit in with your conditioning work?
At the moment my ma training has taken a back seat whilst I complete my recovery from recent injuires / surgery, allowing me to focus more of my time on general fitness and conditioning
Moving forward you'll see me starting to introduce more ma specific drills into my training program and my weekly training program will be structured more as follows;
Strength days (max strength and explosive strength) - am martial arts skills, pm strength
HIIT & GPP days - am HIIT / GPP, pm martial arts training (heavy bag, sparring, grappling, etc)
Anaerobic endurance days - tend to be a hybrid between martial arts drills and conditioning based exercise.
Osagi
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RE: Form Follows Function - An MT Community Journal - Nov. 15 2007 23:12:41
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PikeKing
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thanks for the speedy reply, getting MA and strength & conditioning in is something i always have trouble with.
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My Journal
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RE: Form Follows Function - An MT Community Journal - Nov. 15 2007 23:28:14
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Osagi
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quote:
ORIGINAL: PikeKing
thanks for the speedy reply, getting MA and strength & conditioning in is something i always have trouble with.
Yes it can be a struggle, finding the appropriate balance in your training is key, but that balance can change every day, you just have to try to learn to stay flexible and go with the flow (much like martial arts and combat in general).
Osagi
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RE: Form Follows Function - An MT Community Journal - Nov. 16 2007 15:28:00
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PikeKing
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Friday 16/11/07
Warm up crap
Laddered from 10 reps down to 1 rep of the following 3 exercises.
40kg, 2" Bar Push Press
24kg DB Swings (swing to eye line)
Horizontal Pull ups (chest much touch bar)
completed this in 23:02
was tough, grip was failing, was mixing grips for pull ups and had a couple where i missed the bar so had to redo the rep.
pleased with this, though i know i can beat it.
feel totally knackered now, had trouble walking home!
also did this:
Ball YTWLs x 10 reps each, 3 sets
Dead Bugs 3 sets
stretches
_____________________________
Alwyn Cosgrove - I hate "gurus." In my mind there are only two gurus worth listening to — Yoda and Mr. Miyagi, neither of whom have ever written an arm training article.
My Journal
http://www.muscletalk.co.uk/m_2616845/mpage_1/key_/tm.htm#26
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RE: Form Follows Function - An MT Community Journal - Nov. 17 2007 7:26:04
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Mook
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Well monday is the big day for my 1.5 miler test! Not exactly difficult but being the control freak I am I want to prepare as well as possible for it.
Pass time is 10:00, best so far has been 9:41 which bugs the hell out of me as on roads I can do it in 8:40ish.
Todays workout will be...
Treadmill 1.5 Mile : <9:35
Bike Tabata : x8
WC 101 (Full) : x3
Treadmill 1.5 Mile : ??? Hopfully a pass!
2 mins rest between each evolution, 1 min rest between each WC 101 set.
Rest day tomorrow, lots of hydration and nervous energy floating about
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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 - Nov. 17 2007 8:58:11
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Mook
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Was wondering about that mate actually? I was in a restaurant the night before the Great North Run and a lot of the runners were in hammering the pasta like it was due to be banned. What's a good carbing up protocol?
Mainly interested for future reference when I have big yomps coming up etc
Thanks mate
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RE: Form Follows Function - An MT Community Journal - Nov. 17 2007 12:01:49
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Mook
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quote:
ORIGINAL: Mook
Treadmill 1.5 Mile : <9:35
Bike Tabata : x8
WC 101 (Full) : x3
Quoting myself, first sign of madness... anyhow
Prediction for the run was eerily spot on. Completed it in exactly 9:35 with gas in the tank so jumped straight onto the bike for the Tabata circuit.
This is where it all goes a bit mental, I asked the gym owner if I could slam the medicine ball around to which I was allowed so I had 2 mins rest then into full work capapcity 101 routine.
Round 1, hard but enjoyable
Round 2, very hard.. then... blacked out?!?! For at least a good 10 seconds I'd say, was like a head rush then nothingness. Came to, felt really disorientated and odd so knocked it all on the head and left. Luckily it was quiet as I felt a bit embarressed.
Not to worry, have no idea why it happened and would rather it didn't happen again to be fair!
Apart from that good session, felt fit and improvements from even a month ago are vast.
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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 - Nov. 17 2007 16:34:58
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Integra
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When did you blackout? When you were slamming the ball?
I get slightly disorientated sometimes when I am fatigued and bend over too far while slamming it.
Not blacked out though, I would have laughed at you (after making sure you were physically ok  )
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RE: Form Follows Function - An MT Community Journal - Nov. 17 2007 16:50:50
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Mook
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LOL
Phoned a mate and got talking about it and the laughing from the other end of the phone pretty much confirmed I was better off training alone today!
No it was just after the jumping jacks of round 2, had a bit of a 'funny turn' as my Nan would say so sat down and then whoosh, lights out! As for the med ball slams they are quite challenging, used a 5kg ball much bigger then he uses in the video but did the trick I reckon
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