Running

[Tom Yum]

Thanks, Jason. I hope you're still hanging around these parts.

Gonna spend Sat. & Sun. recovering after some serious mileage this past week.

[JasonE]

Many years ago I ran 3-4 days per week, with one day being a distance speed run. In about 2 months, I went from one mile in 11:03 down to one mile in 5:37. At the time, I focused a lot on my running form and technique, plus my breath discipline. A proper warmup beforehand and a good stretch session after each run helped a lot.

After some significant knee injuries and 10+ years away from regular running, I decided to run my first official 10k road race at the Get In Gear on April 28th. I trained about 2 months for it, running a short distance and one longer distance each week. My focus was on running form/technique and breath discipline. Most of my cardio endurance was trained by practicing Prasara Body-Flow Yoga, which I teach and also use with my personal training clients.

The Monday just prior to the race, I ran 10 miles without much difficulty, averaging a little over 10 minutes per mile. On race day, I easily completed the 10k (6.3 mile) distance, and shaved 30 seconds per mile off my time.

Two women I trained for a 5k race on that day completed their course without trouble, and shaved 35 minutes off their prior time! Their training focused (again) on running form/technique, breath discipline, and Prasara yoga for endurance and movement efficiency.

On my next 10k, I expect to shave at least a minute per mile off my time.

Happy training!

[Tom Yum]

I haven't been updating the log, but I've been training 2 times per day Sunday-Wednesday, Thursday off, Friday (Endurance challenge), Saturday (whatever I feel like).

[Tom Yum]

Beginners update:

I’m moving along with the walk run routine and am currently doing 8 minutes of running with 2 minutes walking for a total of 30 minutes. I’ve decreased my mile time to a 9.40-mile. I’m looking forward to getting this ease into it stuff our of the way so I can push my cardiovascular system with running alone and not have to cross train for cardio all the time.

Great idea to start off easy and work up to where you want to be! I started running less than 2 years ago (and before that I hadn't run regularly in 15 years!).

A 9:40 mile is pretty good! Running alone sucks; it helps to have people running with you, ideally a little faster than yourself and whom are in better shape because they will inspire you and push you.

I'm going to be running a sub 6:00 mile soon; I know it - I can feel it. Eventually, I'll be able to run a sub 21:00 3-miler. Its just a matter of training (I can hit it just under 23:00 fresh)

[Tom Yum]

Since I don't post much anymore. I'm just going to post my whole weeks workout.

Sunday: 40 Minutes on Orbitrek/85 pushups/200 crunches/54 divebombers
Monday: 40 Minutes on Orbitrek/70 Squats/70 Lunges/100 Supermans
Tuesday: 40 Minutes on Orbitrek/30 pullups/150 total reps of different ab excersizes/25x4 low rep dumbell curls
Wednesday: Light workout 300 jumping jacks/3x2 minute rounds on the heavy bag/then 20 minutes after I went to bjj class light practice.
Thursday(today): 25 minutes on Orbitrek. 5 pullups/10 pushups/15 squats * the sets I can do.
Tomorow: 40 Minutes on Orbitrek. Abs/Shoulder presses/Burpees 25/16/08 * the sets I can do.
Edit:Forgot about Saturday: 40 mins on orbitrek/250 toe raises/55 high jumps/50 tricep extensions.

Ofcourse all of this is over many sets, dont remember how many for each day now.

I just made this workout myself because I don't have access to the gym atm. Only so much I can do at home =/ I'd like to hit the bench press too~!!

Good job.

KEEP IT GOING, BLITZIE!!!

[..n..]

Beginners update:

I’m moving along with the walk run routine and am currently doing 8 minutes of running with 2 minutes walking for a total of 30 minutes. I’ve decreased my mile time to a 9.40-mile. I’m looking forward to getting this ease into it stuff our of the way so I can push my cardiovascular system with running alone and not have to cross train for cardio all the time.

[blitz]

Since I don't post much anymore. I'm just going to post my whole weeks workout.

Sunday: 40 Minutes on Orbitrek/85 pushups/200 crunches/54 divebombers
Monday: 40 Minutes on Orbitrek/70 Squats/70 Lunges/100 Supermans
Tuesday: 40 Minutes on Orbitrek/30 pullups/150 total reps of different ab excersizes/25x4 low rep dumbell curls
Wednesday: Light workout 300 jumping jacks/3x2 minute rounds on the heavy bag/then 20 minutes after I went to bjj class light practice.
Thursday(today): 25 minutes on Orbitrek. 5 pullups/10 pushups/15 squats * the sets I can do.
Tomorow: 40 Minutes on Orbitrek. Abs/Shoulder presses/Burpees 25/16/08 * the sets I can do.
Edit:Forgot about Saturday: 40 mins on orbitrek/250 toe raises/55 high jumps/50 tricep extensions.

Ofcourse all of this is over many sets, dont remember how many for each day now.

I just made this workout myself because I don't have access to the gym atm. Only so much I can do at home =/ I'd like to hit the bench press too~!!

[JasonE]

Tom - You are doing many different things, but I don't see how they integrate towards a cohesive program. Though you are improving in several areas, I feel your progress would be more rapid if your workouts were tailored to have overlapping and complementary training benefits. I suggest sitting down with an experienced trainer and getting help designing a new program, with a planned set of skill progressions to push you towards more challenging exercises rather than simply adding weight/time/intensity.

Dick - Your workouts utilize a lot of machines and simple isolation movements. This approach is only somewhat beneficial for grappling, as your sport needs your whole body to work in a highly coordinated manner rather than as isolated muscle groups. You would be better served by employing a combination of yoga, bodyweight exercises, and compound lifts selected for functional purposes. The improved mobility and coordination you gain from making this change will increase your martial arts performance far more rapidly than the path you are on now. I hope you get with a good trainer skilled at functional training and who has a background in yoga, Clubbells, kettlebells, olympic lifts, or all of those.

[DickHardman]

How much weight are you pushing up on that bench press?

The reason why I ask is because its all relative to: training experience, size and goals.

I include some strength training in my regiment as well, but I'm not going to make it my sole focus until the fall. At this point I'm pushing up 225 for 5 reps on the bench at a bodyweight of 182 lbs. When I start hitting strength again after the summer, my goal is to break a 300lb 1RM.

Have you considered adding some forearm/grip strengthening to your routine? When I used to grapple, my forearms where the most taxed of all muscles.

Got any critiques for my workouts?

my bench press is very weak. i go to the gym by myself so i dont have a spotter so i cant really put up much weight on the bench press. i only put up two 45lb plates on the flat bench. however, if im using the nautilus machine ,smith machine, or hammer strength machine i can press about 200-210 lbs for a few reps. i can also lift more weight with dumbbells for some reason. mabye my stabilizer muscles are weak. i dont use the bench press as a strength builder, only to tire my muscles to get them bigger. i use the nautilus machines for building strength as they they dont require a spotter.

my legs are very strong though, i can leg press ten 45lb plates for many reps and many sets.

i dont really add much forearm work at the gym, cause my grip strength and forearms are always being worked out from grabbing on to the gi while grappling and bagwork from mt. i used to do pullups holding on to a jiu jitsu belt a while back.

[Tom Yum]

How much weight are you pushing up on that bench press?

The reason why I ask is because its all relative to: training experience, size and goals.

I include some strength training in my regiment as well, but I'm not going to make it my sole focus until the fall. At this point I'm pushing up 225 for 5 reps on the bench at a bodyweight of 182 lbs. When I start hitting strength again after the summer, my goal is to break a 300lb 1RM.

Have you considered adding some forearm/grip strengthening to your routine? When I used to grapple, my forearms where the most taxed of all muscles.

Got any critiques for my workouts?

[DickHardman]

bench press 3 sets 8 reps
incline press 3 sets 8 reps
dumbell press 3 sets 10 reps
wide pushups 2 sets 15 reps

shoulder press 3 sets 10 reps

tricep extensions 4 sets 10 reps

bicep curls 2 sets 8 rep

leg press machine 5 sets 10 reps





ive just been doing basic weightlifting to compliment my bjj and mt training. its all pretty basic, but i make sure to focus on having perfect form and complete control.

[Tom Yum]

16 x 50 meter sprint swims.

2:30 rest and changing clothes...

1.5 mile run (7:47 pace).

[Tom Yum]

Easy swim, moderate pace 1000 meters.

[Tom Yum]

Cycled 16.4 miles in 60:00, kept a steady pace. Finished with a set of 200 crunches, 30 leg raises, the "board" and the side hold positions, with both feet on the ground, holding yourself on your side with your hand.

[Tom Yum]

Haven't been posting my workouts, but I've been training 2x per day.

Monday I did a full-body weight training workout. 60% of the work was focused on the legs and core. 40% on upperbody. I tried to use as many mult-muscle movments (like Hardman) but I kept the work in the 15+ rep range to focus on muscular endurange. Did some plyos as well (i.e. clap pushups, 30" box jumps).

Tuesday -
AM I swam 1200 meters, focusing on keeping a "good pace" 4 x 200 meter swims, followed by 4 x 100 meter swims.

PM I cycled for about 40:00 doing 2:00 high-speed (>110 rpm), high resistance intervals (Resistance > 5) followed by a low speed recovery (50-60 rpm) Resistance = 1.

Today -
early PM I did a weight training routine, lead by a good friend and Naval Officer. Focus was on mostly upper body, 15+ rep range but with minimal rest between sets i.e banged out 15 pullups and with no rest, straight on to a set of 30 dips, repeat for 3 sets (feel the burn, here comes failure). Last set, I did 6 pull ups and 15 dips. Did some kettle-bell like excercises for the shoulder with curls and forearm stuff as well, with little to no rest in between sets.

Later PM ran 8 x 3:00-2:00 hills with 2:00 rest in between. Started off running 6:00 mile pace for 3:00 at a hill gradient of 6. The last set...thank God...was a 7:58 pace for 2:00 at a hill gradient of 5. If you want to build some leg strength and heart strength, do treadmill hills or alternatively run bleachers. That'll smoke you; that last hill was killer!