Archive for the ‘Advanced Conditioning Workouts’ Category

CT – Vomit alert

Current cycle: Bulk / CT once  a week
Activity: CT
Training Partner: Louise

Calories intake: 2581 cals
Exercise calories: 510 cals

3 sets
1a : 100 skip
1b : 20 DB Punch Walk (shoulders arms)
2a: 4 punch + Sprawl x 10 (arms chest back)
2b: 10 Knees Moving forward (legs)
3a: 10 Per side Kicks on bag (legs)
3b: Squat then one legged hop (across 5m) (legs)
3c: DB push up then row

2 sets

10 x KB power clean and press and KB Squat (arms core legs)
10 x KB Ribbons (upper body)
10x KB Rolling pistol (back Legs)
10x KB Lateral Raise / bent over flies super set
Resisted Run 2 laps of 25 meter.

3 Sets

10 x Spider Plank (legs core)
10 x Up Down Plank (arms core)
10x 5 Resistance Leg raise [partner pushes legs back] / 5 stage leg raise [Stop every 10-20 cm of the motion] (core)
10 x Impact Crunches [Partner slams your abs with a focus pad or fist] (core)
10 x Swiss ball or MB Jack Knife (back arms core)
30 sec Squat Wall hold with weights (legs core)

NOTES:

  • Session was pushed forward about an hour so i ate about 30 mins before i left , I VOMITED after second round of the second circuit heart peaks very high this workout
  • Kept leaning on my watch and stopping the monitor so i have lost about 5 mins of the workout.

Advanced CT

Current cycle: Cut Conditioning / HiiT Cardio and CT 4 times a week
Activity:  Conditioning , MMA styled
Training Partner: Louise

Calories intake: 1805 cals (doh forgot to eat lunch due to visitors , will have a nice breakfast tomorrow)
Exercise calories: 560 cal + 100 DW

4 sets

20 x DB Punch Walk (shoulders Core)
15 x Inclined Pushups (back tri’s core)
100 x bag punch (arms)
10 PS KB or MB Circles (core , obliques shoulers)
10 PS KB or MB woodchop (Diag) (back , core shoulder)
30 sec rest on end of second set

3sets

10x KB upright row (shoulders)
10x wrestlers Sit out (core back arms)
100 rope turns (cardio)
10x KB Power clean + Press (legs , back arms  shoulders)
30 sec – 1 min rest


3 sets :

25×2 m Resisted Run / kicking / KNEES (Legs , Core)
10 Burpees (continuous) (arms , core , legs)
25x 2 Resisted Push (Legs)
NO rest until set 3 complete (rest 1 min)

3 Sets:

10 x KB Dead Lift (back , hamstrings)
20 x Kb Swing (chest, shoulders, arms )
10 X Squat then kick bag (Legs)
10 x Alt Jump Squat (Legs)

1 min rest

NOTES:

  • Very hard workout again
  • Make sure KB or MB Circles are using straight arms , using the obliques to slow the rate of decent.

More CT actions

Current cycle: Cut Conditioning / HiiT Cardio and CT 4 times a week
Activity:  Conditioning , MMa styled
Training Partner: Dion

Calories intake: 1971 cals
Exercise calories: 448 cal

3 Sets

25 meter Resisted Kicks (legs core)
10 Alligator crawls (whole body)
10 Alternating staggered Pushups (chest arms)
30 sec Standard Plank (core body)
Sprint 2x laps. 25 meters x 2 x laps
rest 1 min

3 Sets

10 PS KB Diagonal chops [use kb instead of MB in video] (core arms)
15x KB Dead Lift  (back)
20 x Weighted Squat jump (Legs)
Sprint 1 lap
rest 1 min

3 sets :

25×2 m Resisted Running / kicking (Legs , Core)
10 Burpees (continuious) (arms , core , legs)
25x 2 Resisted Push (Legs)
NO rest until set 3 complete (rest 1 min)

NOTES:

  • Much harder than i thought it would be kept HR pretty high through out.
  • Resisted kicks are walking front kicks with resistance of a belt (karate or long rope) one person kicks 25 meters and drags the other person with them
  • Resisted PUSH.  Square up to each other use a kick bag or arm to shoulders and push the person for the distance and then back.

Serious CT

Current cycle: Cut Conditioning / HiiT Cardio and CT 4 times a week
Activity:  Conditioning , Martial arts
Training Partner: Louise

Calories intake: 1825 cal
Exercise calories: 431 cal

3 set:

20 Mb Slam (arms , chest , back)
20 Start Throws (legs, Chest , arms)
20 Wall Throw (shoulders , arms)
20 Reach and Grab (core , lower core)
25M Sprint (legs)

4 SET:

20 Kb Swing (Core Shoulders)
20 KB row (BAck, tris)
20 KB figure 8’s (shoulders back)
20 KB lunge (legs)
chariot run (resisted with belt) 25m (legs)

3 SET

20 Bag Knees ( core , legs)
10 Burpess (whole body)
50 Punch (arms Chest)
25 Situps (core)
Push partner 25meters and back with kick shield

NOTES:

  • As you can tell it was a hard workout, first time my heart has gone over 200bpm doing CT
  • Almost vomited during Burpees , do not eat before this workout :)

Start cycle Conditioning

Current cycle: Cut Conditioning / HiiT Cardio and CT 4 times a week
Activity:  Conditioning , Martial arts
Training Partner: Tristan

Calories intake: 1925 cal
Exercise calories: 451 cal

4 Sets

50 mountain climbers (legs back)
50 punch (chest)
10 Kick per Leg (front) (legs)
10 kick per leg (round) (legs)
20 Kb Swing (Core Sholders)

7 Sets

1x 100, 2 x 50, 2x 25, 2×20 : Punch Straight , Round , short , backfist. (chest)
1 Sprint (to number on wall 1 – 7) (legs)
20 Slams (arms , chest , back)
10 side bend PS + 10 Russian twist with plate (obliques , core)

After set 4 : Sprint 1-7 non Stop

4x

10 KB circles (Back obiques)
15 A Frame Situps ( Core Obliques)
15 Spider pushups (chest Back Lower core)
20 Stepups + Press (Legs , shoulder)
25m sprint (legs)

Note :

  • Last 4 Set was very hard on the shoulders but good.
  • Need to shuffle the second set to bring intensity up, but it was ok (looking at data my HR was still up during that but not sweating to much)

Conditioning – upper

Current cycle:  Bulk , cardio limited to Hiit twice a week
Activity:  Conditioning for Martial arts
Training Partner:  Tristan

Calories intake:  2135 cal
Exercise calories: 502 cal

Session:KB = Kettle Bell,  MB = Medicine ball

1a: Kb Swing (4×10 each hand)
1b: MB woodchop (4×10)
Sprints : 4 by (20m sprints x 2 laps)
Rest: 1 min (each set)

1a: MB Start Throws ( 4×10)
1b: MB Russsian twists (4×10 each way)
Rest: 1 min (each set)

1a: MB Good Mornings ( 4×10 )
1b: Punching heavy bag (100×4)
1c: MB Overhead Circles (4×10)
1d: KB V ups (4×10)
sprints : (20m sprints x 3 laps)
Rest : 1 min (each set)

1a: Pushups ( 4×10 )
1b: Punching heavy bag (100×4)
1c: Lateral Jump over MB (4×10)
1d: KB Front Circle  (4×10)
sprints : (20m sprints x 3 laps)
Rest : 1 min (each set)

Notes:

  • Almost puked , stuffed up first set (as you can see by the order)
  • Had to limit footwork , tristans toes are injured.
  • very good session.