Inappropriate image removed Let's just remember this is MAP and some images and subjects are not appropriate. Mitch
27/01/2015 Circuits, rest 20-30 secs between exercises if needed, longer between circuits. 1. regular pushups 25 bodyweight rows 10 hindu squats 50 bodyweight rows (underhand grip) 10 bench dips 15 (considering dropping these, they bother my shoulder) bench hamstring curls 15xleg 2. knuckle pushups 15 lunges 25xleg bodyweight rows 10 bench hamstring curls 15xleg sumo squats 50 bodyweights rows (underhand grip) 10 3. situps 2 minutes (done 70) oblique crunches 15xside reverse crunches 30
for dips you can use reduced range of motion and increase the volume, as it's usually the end of the movement that causes problems. keeping the shoulder girdle tight throughout the whole movement should also help somewhat.
09/02/2015 Me beats exams and wins a trip back home and Muay Thai classes until March. So class, mainly padwork. The instructor likes to 3-minute drill anything as well, but I didn't have too much trouble keeping up except with very explosive movements (note to self: train these more when training by myself.) A very interesting class overall.
13/02/2015 class: warm up 3x 5 mins skipping rope+10 pushups abs exercises heavy bag: 5x 3mins (accurate?) focus mitts drills for the rest of the class
16/02/2015 and 18/02/2015 Muay thai classes A few more details about these: one hour and a half classes, split into warm up+conditioning (about 30 minutes) and technique/sparring. Newcomers at the gym don't spar because of internal policies. Warm up: about 5 minutes (less if everyone arrived earlier and started warming up on their own) jogging and mobility drills. Conditioning: -Drill: the instructor decides a bodyweight movement and a (low) number of reps. Everyone starts running fast, at intervals of 10-15 seconds the instructor claps his hand and everyone performs movement x decided reps. This lasts 2-2.5 minutes. 20-30 seconds rest, rinse and repeat for about 15 minutes. Movements used are [theoretically clapping] pushups, tuck jumps, squat kicks and burpees. -Sets of calisthenics with little (10-20 seconds) to no rest in between: pushups, slow pushups, squat thrusts, jumping jacks, squats, crunches, lying leg raises, etc. The choice of exercises varies. Technique: Either focus mitts/pad work, bag work or clinch work.
20/02/2015, 23/02/2015 More classes. And that's my last week before going back to No-classes-land. :cry: Also adding Muay Thai to my MAP profile for teh lulz.
Had some time off because of really messed up timetables. 12/03/2015 5 minutes warming up/jogging 5x 200m* jogging, 100m* sprinting, 200m* jogging, 100m* walking 5x 10 pushups (1.5 sets on the knuckles) 3x 50 crunches *distances? 14/03/2015 3.5km jogging 4x 12 decline pushups 1x 12 regular pushups 3x 5+30 mountain climbers (first 5 slow) 2x 5+15 squat thrusts 3x 30s plank 3x 20 russian twist (a rep is twisting in both directions) 1x 50 crunches
17/03/2015 Messing up with isometric holds for the lolz - no order whatsoever, in fact I can't even remember what I've done. I got to hold a frog stand for three seconds or so though.
you might wanna look up christopher sommers' material (olympic gymnastics strength training stuff under the 'gymnastic bodies' brand). beastskills.com is another excellent resource as well, with several articles on how to progress towards various isometric holds and other bodyweight strength feats.
Nice! They are really hard to hold IMO. Are you likely to progress to trying to do dips and stuff or are you just lolling around?
I believe I'll try to progress, yeah. Most of those can be trained indoors and even if I get nowhere I'll still find myself with better wrist stability and ankle dorsiflexion.
