Same goals, slight tweak to schedule

I've decided to do a little less lifting and a little more cardio.  I need to cut to 199 for the last two light weight Highland Games competitions of the year:

  • Austin Celtic Festival 11/7
  • Salado Celtic Festival 11/14
I did pretty poorly at Sherwood, but I know why and I'm fixing it.  I've been training for aesthetics for most of 2015 and even though some lift maxes have come up, my overall performance has taken a hit as I've divided my training into smaller and smaller body parts.

Performance is all about integrating the body as a single unit to develop power, speed, endurance or whatever your particular sport calls for.  The benefit off all the body-part bodybuilding training is that I've worked on several weak links.  Now it's time to connect those links into a strong kinetic chain.

The new schedule is:
Monday AM: Whole body lifting for power and strength
Monday PM: Boxing workout to cut fat and increase anaerobic endurance

Tuesday AM: Shoulders and arms.  My arms are still my weakest link
Tuesday PM: I leave it open for whatever fun stuff may come up.  :)

Wednesday AM: Random MetCon or running
Wednesday PM: Boxing workout to cut fat and increase anaerobic endurance

Thursday AM: Whole body lifting for power and strength
Thursday PM: Boxing workout to cut fat and increase anaerobic endurance

Friday AM: Shoulders and arms again.
Friday PM: off

Saturday AM: Whatever fun outdoor play / aerobic fun I can stir up.


Boxing workouts

I start each workout with a progressive jog.  Each session is a little faster, or a little further, and a little less walking.  Then I do 3-5 rounds of jump rope (3 mins work / 30 sec rest). After that, it's a lot of stretching before I move into shadow boxing.  Finally I'm ready for the real workout, which includes many rounds on the heavy bag. Boxing is much less taxing than kick boxing, so I'm gradually working back up to kickboxing rounds.

Comments

Post a Comment

Popular posts from this blog

Intro to Calisthenics

 I'm kind of big and kind of heavy. I weigh 235 and wear XXXL shirts ťailored to fit my size L waist.  Even so, after moths of consistent effort, I'm strong enough to incorporate calisthenics as my primary form of training volume. My current plan is paying off in the form of major leaps in endurance, tighter physique, and fat loss.  The schedule is: Mon - whole body Tue - arms Wed - whole body Thu - off Fri - whole body Sat - arms Sun - off My torso has always grown faster than my arms and I need to build proportion, so they get 2 dedicated sessions a week.  A typical whole body session runs like this: 1. Single leg calf raise: 3-100 method* 2. 10 min EMOM: Big power movement like deadline, or snatch grip high pull, or clean&press.  Start at 10x3 and stick with the same weight till you can perform 10x6.  Rotate between 5-6 movements every session. 3. Conditioning circuit 1: 5 rounds of   A. Pushup progression   B. Pick a single leg squat pattern movement I stick with the sa
Read more

The Warrior's Path

This year has been a real test of character, and I have to say, I  passed with probably a B+, or maybe A-.   What makes a warrior different from the ordinary man is not whether he faces obstacles or not. We all face obstacles.  No; what makes a warrior different is how he faces the obstacles. An ordinary man and a warrior will both map out a course to  their objective. The ordinary man will get distracted along the way.  He might see the trail up the mountain and convince himself he never really wanted to reach his objective. When his arms go numb from shouldering the load, he discards item from his pack he suddenly sees as unnecessary.  He might sprain an ankle, call 911 and decide the course is too dangerous for any sane person to attempt.  So much the better, because now he has plenty of time for other more important things.  Isn't it football season anyway? The ordinary man makes excuses to stay ordinary. The warrior notices and appreciates all the beauty along th
Read more

13JAN2015: More boxing

Great evening.  I got to coach two people and really focus on skills, while participating. Warm-up:  5 rounds of jump rope 3mins on / 30 seconds off.  TIRING!!! 3 rounds of shadow boxing, emphasis on footwork, body position, balance 5 rounds of mitt work 5 rounds of heavy bag. I snuck in a copuple rounds of kicking, just to dust off the Kajukenbo rust.
Read more