Sunday, December 24, 2006
Thursday, December 14, 2006
Past week's workout
Today:
Went over to Ken's house of pain and got smoked.
JM drills
24kg Swings 2 hand 10, 1 hand 10/10
High pulls 5/5
Front Squats 10
Sled Pulls (125 lbs) 70 ft forward/70 feet backwards x 5
60 lb. med ball push press- 10-10 x 3, then 8, 8 x 1, then 6, 6 x 1
Tues:
JM drills
Ran 2 miles
Bench 135 x 10, 225- 5 x 5
16 kg swings 25 x 6
Monday:
JM drills
Dynamic drills:
forward skips, lateral skips, walking lunge, hip series, slow cariocas
Sunday: House of Pain workout at Ken's.
JM drills
Friday:
Biked 30 mins tempos
Wed.
Revolution La Jolla KB workout B
Tues.
swings
16kg 20 x 1
24 kg 20x 5
c & p
1-2-3 x3 breathing ladders
I have come to the realization that I still cannot get a straight routine going. Am I just ADD? The chaos of my workouts still give me the stress release that I need from the hectic work schedule of running two academies. I taught all day yesterday with the senior class recruits with Crowd control, and I have been working with the junior class being the DI. It has been crazy!!!! But, I don't complain really. I love my job, and I realize I am very fortunate to be where I am at. I just got my evalutaions from my students yesterday, and it just brings a tear to my eye reading about their personal accomplishments in PT. I had one person tell me they reduced their marathon running time to below 4 hours, and they had not been able to do that since they have been running marathons. He was amazed because he had not been training the typical way he normally would to run a marathon. He told me he has never been faster and it was due to the academy program. Another told me he benched over 300 for the first time, and he was amazed of the WTH effect since we don't regularly bench at all.
My food intake has been actually very good. I have practically eliminated eating out (except for one day last week) and I am amazed at how much that has impacted my scale numbers. The holiday time will be a little rough due to all the good baked goods that are coming to the office! Ugh.
Well, that's it for now.
Pete
Went over to Ken's house of pain and got smoked.
JM drills
24kg Swings 2 hand 10, 1 hand 10/10
High pulls 5/5
Front Squats 10
Sled Pulls (125 lbs) 70 ft forward/70 feet backwards x 5
60 lb. med ball push press- 10-10 x 3, then 8, 8 x 1, then 6, 6 x 1
Tues:
JM drills
Ran 2 miles
Bench 135 x 10, 225- 5 x 5
16 kg swings 25 x 6
Monday:
JM drills
Dynamic drills:
forward skips, lateral skips, walking lunge, hip series, slow cariocas
Sunday: House of Pain workout at Ken's.
JM drills
Friday:
Biked 30 mins tempos
Wed.
Revolution La Jolla KB workout B
Tues.
swings
16kg 20 x 1
24 kg 20x 5
c & p
1-2-3 x3 breathing ladders
I have come to the realization that I still cannot get a straight routine going. Am I just ADD? The chaos of my workouts still give me the stress release that I need from the hectic work schedule of running two academies. I taught all day yesterday with the senior class recruits with Crowd control, and I have been working with the junior class being the DI. It has been crazy!!!! But, I don't complain really. I love my job, and I realize I am very fortunate to be where I am at. I just got my evalutaions from my students yesterday, and it just brings a tear to my eye reading about their personal accomplishments in PT. I had one person tell me they reduced their marathon running time to below 4 hours, and they had not been able to do that since they have been running marathons. He was amazed because he had not been training the typical way he normally would to run a marathon. He told me he has never been faster and it was due to the academy program. Another told me he benched over 300 for the first time, and he was amazed of the WTH effect since we don't regularly bench at all.
My food intake has been actually very good. I have practically eliminated eating out (except for one day last week) and I am amazed at how much that has impacted my scale numbers. The holiday time will be a little rough due to all the good baked goods that are coming to the office! Ugh.
Well, that's it for now.
Pete
Saturday, December 09, 2006
Spent a fun time at Ken's House of Pain (aka, the coolest garage gym in Sacramento) with Ken (of course) Joe Sarti, his strong buddy, Mike, and the Iron Punk, Corey. Excellent fun getting humiliated (;0D) by these uber-strong men. Unfortunately my camera's batteries died too soon, so only the start of the training was covered. We gripped blobs, swung clubs, pulled the Rolling Thunder, cleaned D-balls (sure, picjk up the 10 lb ball!) All in all a great time. Thanks guys!
Something to share
Since I always read about some interesting, cool, or otherwise mind blowing site from all of your blogs, I wanted to share something with y'all. The following is from www.readyforce.net. Rodger Ruge is a retired police officer, POST Master Instructor, and author of the Warrior's Mantra. He also has these great anti-stress visualization tapes that work wonders. The following is one of his articles from his online Ready Force News Journal:
Do you remember Aaron Ralston? Aaron is the guy who was doing some hiking and rock climbing in the Utah desert when a rock he was climbing over came loose pinning his right arm against a cliff wall. Once pinned, Aaron was hopelessly trapped in a standing position without shelter, adequate clothing, food or water. For six days Aaron struggled to free himself by chipping away at the boulder with a cheap utility tool, rigging a series of pulleys and other desperate and futile attempts to find his freedom. No one knew where Aaron was during his ordeal and over the course of the long sleepless days and nights; Aaron came to the realization he was going to die.
Aaron literally hit rock bottom and when he did he found inspiration. Aaron decided to cut off his own arm! First he had to bend his arm in grotesque positions to provide enough torque to snap the bones, not once but twice. Once this chore was accomplished, Aaron rigged a tourniquet and went to work using a dull knife. It took over an hour to slowly cut through the arm, spending the most time on the ligaments because of their flexibility and strength. Imagine trying to cut your own arm off with what amounted to a butter knife and you are starting to get an idea of what he went through. Aaron’s comment on the pain; “I just dealt with it”.
Once free, Aaron then faced repelling down a sheer cliff, one armed, after being trapped for six days and facing extreme dehydration and fatigue. He then hiked until he found some people who got him to a helicopter and rescue. Aaron chose to live and through forced circumstances he found his inner strength.
I want you to imagine yourself in Aaron’s position. His choice was clear; take action or die trying. Could you do it? Does this sound impossible? How many of us would have given up and just died?
I have met Aaron Ralston. He’s a really nice guy. He’s very relaxed and mellow. He is a superb athlete and very fit individual, but he does not exude the personality of someone who would do something so dramatic to save himself. Aaron is a humble person and what is so inspiring is that he is very much a regular person. This is inspiring because if Aaron found this amazing inner strength then so can we!
If you knew without any absence of doubt that you had this capacity, this ability, this ironclad will to manifest your survival mechanism under the most extreme circumstances, imagine how powerful you could become. Imagine what you could accomplish in your life. Imagine!
I will tell you this; you do have this power! Every single man, women and child possess this inner strength. There are countless examples of this power being manifested every single day. We usually chalk it up to extraordinary circumstances like those that Aaron faced. It often falls into the “that’s amazing” category, and we pay it little attention because to acknowledge it means we would have to accept that which we think is impossible. The trick then becomes realizing with our very soul that this power also resides within our own beings. If you can make the transformation to this realization you will move beyond manifesting this power during extreme events to being able to manifest it at will. Imagine!
Let’s face the facts. Life seldom goes according to your grandest vision and plan. There always seems to be some obstacle designed to force us to struggle. It is easy to slip into a funk over such things until we get reminded about the resiliency of the human spirit. With a shining example like Aaron Ralston we are again reminded that within all of us lies an indomitable inner strength.
Make up your mind now to move beyond your limited thinking. Open yourself to the reality that you are a limitless being! Visualize yourself overcoming "impossible" situations. Believe that this power resides within you. Know it is true and practice seeing yourself in this way in all aspects of your life. This will help you to acknowledge and develop your inner strength and it will serve to spur you to your grandest vision of whom and what you wish to become.
Rodger Ruge is a retired Police Officer and author of The Warrior's Mantra, Barricade Books Inc., June 2005. Rodger is a California Peace Officer Master Instructor and owner and founder of his business, Ready Force Inc. Rodger is avaiable for training and seminars. Please visit his website, http://www.readyforce.net, for more informaiton.
Do you remember Aaron Ralston? Aaron is the guy who was doing some hiking and rock climbing in the Utah desert when a rock he was climbing over came loose pinning his right arm against a cliff wall. Once pinned, Aaron was hopelessly trapped in a standing position without shelter, adequate clothing, food or water. For six days Aaron struggled to free himself by chipping away at the boulder with a cheap utility tool, rigging a series of pulleys and other desperate and futile attempts to find his freedom. No one knew where Aaron was during his ordeal and over the course of the long sleepless days and nights; Aaron came to the realization he was going to die.
Aaron literally hit rock bottom and when he did he found inspiration. Aaron decided to cut off his own arm! First he had to bend his arm in grotesque positions to provide enough torque to snap the bones, not once but twice. Once this chore was accomplished, Aaron rigged a tourniquet and went to work using a dull knife. It took over an hour to slowly cut through the arm, spending the most time on the ligaments because of their flexibility and strength. Imagine trying to cut your own arm off with what amounted to a butter knife and you are starting to get an idea of what he went through. Aaron’s comment on the pain; “I just dealt with it”.
Once free, Aaron then faced repelling down a sheer cliff, one armed, after being trapped for six days and facing extreme dehydration and fatigue. He then hiked until he found some people who got him to a helicopter and rescue. Aaron chose to live and through forced circumstances he found his inner strength.
I want you to imagine yourself in Aaron’s position. His choice was clear; take action or die trying. Could you do it? Does this sound impossible? How many of us would have given up and just died?
I have met Aaron Ralston. He’s a really nice guy. He’s very relaxed and mellow. He is a superb athlete and very fit individual, but he does not exude the personality of someone who would do something so dramatic to save himself. Aaron is a humble person and what is so inspiring is that he is very much a regular person. This is inspiring because if Aaron found this amazing inner strength then so can we!
If you knew without any absence of doubt that you had this capacity, this ability, this ironclad will to manifest your survival mechanism under the most extreme circumstances, imagine how powerful you could become. Imagine what you could accomplish in your life. Imagine!
I will tell you this; you do have this power! Every single man, women and child possess this inner strength. There are countless examples of this power being manifested every single day. We usually chalk it up to extraordinary circumstances like those that Aaron faced. It often falls into the “that’s amazing” category, and we pay it little attention because to acknowledge it means we would have to accept that which we think is impossible. The trick then becomes realizing with our very soul that this power also resides within our own beings. If you can make the transformation to this realization you will move beyond manifesting this power during extreme events to being able to manifest it at will. Imagine!
Let’s face the facts. Life seldom goes according to your grandest vision and plan. There always seems to be some obstacle designed to force us to struggle. It is easy to slip into a funk over such things until we get reminded about the resiliency of the human spirit. With a shining example like Aaron Ralston we are again reminded that within all of us lies an indomitable inner strength.
Make up your mind now to move beyond your limited thinking. Open yourself to the reality that you are a limitless being! Visualize yourself overcoming "impossible" situations. Believe that this power resides within you. Know it is true and practice seeing yourself in this way in all aspects of your life. This will help you to acknowledge and develop your inner strength and it will serve to spur you to your grandest vision of whom and what you wish to become.
Rodger Ruge is a retired Police Officer and author of The Warrior's Mantra, Barricade Books Inc., June 2005. Rodger is a California Peace Officer Master Instructor and owner and founder of his business, Ready Force Inc. Rodger is avaiable for training and seminars. Please visit his website, http://www.readyforce.net, for more informaiton.
Saturday, December 02, 2006
Busy week
Tues. workout A Revolution La Jolla (felt the GPP stayed well even though I had the break) 16 kg and 24 kg
Finished up with a PM workout of Tabata Squats (scored a 22!)
Wed. Busy day- pullups 3 x 10
Thursday: swings with 24kg 3 x 20
floor cals with the new recruit class:
Moutain Climbers
Hindu squats
Squat Thrusts
Pushups
Situps
Cross elbow to knees
friday: bench press 205 3 x 10
trying to get back on the Revolution workout, but keep getting interrupted at work in my workout. I am going to focus this coming week on knocking it out first thing in the morning before going to work.
Finished up with a PM workout of Tabata Squats (scored a 22!)
Wed. Busy day- pullups 3 x 10
Thursday: swings with 24kg 3 x 20
floor cals with the new recruit class:
Moutain Climbers
Hindu squats
Squat Thrusts
Pushups
Situps
Cross elbow to knees
friday: bench press 205 3 x 10
trying to get back on the Revolution workout, but keep getting interrupted at work in my workout. I am going to focus this coming week on knocking it out first thing in the morning before going to work.
Friday, November 24, 2006
Happy Belated Thanksgiving!
I hope all of you were with family and/or loved ones this holiday. I apologize for the lack of posts. I have been sneaking in brief workouts or a quick swing session, nothing worth writing about. A new class has started and we are working double academies. Yes, it is very stressful!!! :) Some of the stress culminated in my mid back area and created some very painful spasming over the course of three days last week.
I have not given up on the Revolution Fat Loss program. I have even shared it with a coworker and we plan on hitting it together starting next week.
The new class has 51 recruits, and they are a very fit and motivated bunch of people. I look forward to introducing them to the kettlebell, and other forms of underground strength training. I have two new co-workers who have a great running background. (Not my strong forte).
Be well and safe my brothers and sisters.
I have not given up on the Revolution Fat Loss program. I have even shared it with a coworker and we plan on hitting it together starting next week.
The new class has 51 recruits, and they are a very fit and motivated bunch of people. I look forward to introducing them to the kettlebell, and other forms of underground strength training. I have two new co-workers who have a great running background. (Not my strong forte).
Be well and safe my brothers and sisters.
Tuesday, November 07, 2006
OK, Getting back into it.
Week 3 on the Revolution La Jolla Fat Loss System w/kettlebells was sidelined last week. So today marked my first real workout since the accident. I wanted to feel fully recovered before jumping back into things.
Today was a run day with the recruits, but I had to swing my kettlebells! SO i did some HOC instead of a regular run. It felt good to swing the 24kg, and I did 8 sets 440 w/10 swings (16 and 24kg)
It was a rough weekend as my 8 month old had a nasty ear infection. Poor little baby made sure no one got any sleep these past 4 nights!
I have a very BELATED THANK YOU to Ken Black for coming to the academy a couple of weeks ago! As always, Ken helped some of the recruits make fantastic strength discoveries for themselves. I thought I had some good pics, but I did not have as many as I thought. I am very fortunate to have Ken live so close and be willing to come out and train recruits with me. They really love the workouts that Ken puts together. I hope that they continue to train with this performance focus in mind when they leave the academy.
I got my treadmill fixed properly (finally!) Just in time for the winter season! (of course it's nothing like La Jolla in the winter! ;)
happy to train, for training is to live!
Thursday, November 02, 2006
Life is Good
Ok, I posted on RIf's blog that I was in a rollover accident. In a nutshell, I was on the cell phone to my coworker discussing the day's training. Came up to fast to a redlight, going downhill. Hit the brakes and locked up. Rear wheel skid, tried to correct, but the combo of the downhill angle and high center of balance with my Bronco made it ripe for a rollover. Skidded upside down into a light pole, knocking it over. I was hanging upside down, fortunately my seatbelts worked! (pre-airbag model)
A CHP motor was also at the intersection and was there in a second. God bless Officer Frost! I smelled gas leaking and thought, I need to get out of here! They told me that there was no concern of it igniting, but there is something about being trapped upside down, and smelling gas that made me want to be absolutely sure. They cut my belts, and I crawled out of the car, to everyone's amazement. One Chippee told me he had seen fatalities in accidents that looked like mine, and I was lucky to be walking away with no scratches. I was definitely high on adrenaline. I said I was going to go to work, but my peers who showed up (my coworker was still on the phone when the crash happened and got my location)told me to go get checked out. Being obstinate, I assured them I was fine, but as the adrenaline started to subside, I realized it would be prudent to get checked out.
So I went home to my family who took me to the ER. Where after being x-rayed said there was nothing wrong structurally with me, but I would have some muscular aches and pains.
Upon reflection, I am slapped in the face with how quickly life can change for the better or worse. When I came home to my family, the hugs and kisses they gave me were priceless. Those are the things worth striving, and in the end, matter the most.
I am fine, a little sore, but moving around. I am taking today off of work as well to rest the body and mind. Friday, I will go to work since we are taking the recruits to Deputy Mitchell's memorial. It's the least I can do to honor a fallen brother.
I am not even stressed that my workout is off track a few days. I am just thankful knowing I am healthy enough to return to it soon enough. The focus on core tension undoubtedly helped me physically survive this along with God's help. I am thinking of the quote of "God helps those who helps themselves." I believe that goes hand in hand with the first of the 7 Habits of Highly Effective People; Be Proactive.
Thanks to all of you who showed me concern on Rif's blog. I am thankful to be alive, healthy, and functional.
A CHP motor was also at the intersection and was there in a second. God bless Officer Frost! I smelled gas leaking and thought, I need to get out of here! They told me that there was no concern of it igniting, but there is something about being trapped upside down, and smelling gas that made me want to be absolutely sure. They cut my belts, and I crawled out of the car, to everyone's amazement. One Chippee told me he had seen fatalities in accidents that looked like mine, and I was lucky to be walking away with no scratches. I was definitely high on adrenaline. I said I was going to go to work, but my peers who showed up (my coworker was still on the phone when the crash happened and got my location)told me to go get checked out. Being obstinate, I assured them I was fine, but as the adrenaline started to subside, I realized it would be prudent to get checked out.
So I went home to my family who took me to the ER. Where after being x-rayed said there was nothing wrong structurally with me, but I would have some muscular aches and pains.
Upon reflection, I am slapped in the face with how quickly life can change for the better or worse. When I came home to my family, the hugs and kisses they gave me were priceless. Those are the things worth striving, and in the end, matter the most.
I am fine, a little sore, but moving around. I am taking today off of work as well to rest the body and mind. Friday, I will go to work since we are taking the recruits to Deputy Mitchell's memorial. It's the least I can do to honor a fallen brother.
I am not even stressed that my workout is off track a few days. I am just thankful knowing I am healthy enough to return to it soon enough. The focus on core tension undoubtedly helped me physically survive this along with God's help. I am thinking of the quote of "God helps those who helps themselves." I believe that goes hand in hand with the first of the 7 Habits of Highly Effective People; Be Proactive.
Thanks to all of you who showed me concern on Rif's blog. I am thankful to be alive, healthy, and functional.
Tuesday, October 31, 2006
Week 3 training is strong
10/25/2006
workout A
TACTICAL LUNGE 10 EA. 16/24/24
1 ARM C&P 6 L/R 16/24/16
TURKISH GET UP 2 L/R 16/16/24
ALT. RENEGADE ROW 5 L/R 73 x 3
2 ARM SWING 20 24 x 3
BICEPS 10 16/24/24
JUMPING JACKS 30 SECS. 35/37/35
10-26-06 ran 4 miles HR @ 85-92% max
Workout B (1100-sat.)
Barbell Deadlift 8 x 3 135/135/135
Fisted Pushups 10x 3 10/10/10
Snatch 10 x 3 16/24/24
Single arm squat press 5 L/R 16/16/24
One arm swing 10 L/R 16/24/24
Mountain Climber 30 secs x 3 30/34/35
Shuffles 30 secs x 3 30/34/35
I felt better than I thought I would going thru the circuit
fast ska really helps with the 2nd half of workout B
I feel like I am seeing better GPP already.
Monday: 30 minute run with recruits. Moderate pace, conversational tone.
Tues.: Introduced the recruits to the USSSST. Ok, I only had them try 2 minutes of snatching. I only had 10 mins. left in the class, and I had to run 4 groups through it. (I was being easy) But I planted the seed!
Workout A:workout A
TACTICAL LUNGE 10 EA. 16/24/24
1 ARM C&P 6 L/R 16/24/24
TURKISH GET UP 2 L/R 24/16/16
ALT. RENEGADE ROW 5 L/R 32kg/24/24
2 ARM SWING 20 32 x 3
BICEPS 10 24 x 3
JUMPING JACKS 30 SECS. 37/40/40
warmup/ halos/wall squat
workout A
TACTICAL LUNGE 10 EA. 16/24/24
1 ARM C&P 6 L/R 16/24/16
TURKISH GET UP 2 L/R 16/16/24
ALT. RENEGADE ROW 5 L/R 73 x 3
2 ARM SWING 20 24 x 3
BICEPS 10 16/24/24
JUMPING JACKS 30 SECS. 35/37/35
10-26-06 ran 4 miles HR @ 85-92% max
Workout B (1100-sat.)
Barbell Deadlift 8 x 3 135/135/135
Fisted Pushups 10x 3 10/10/10
Snatch 10 x 3 16/24/24
Single arm squat press 5 L/R 16/16/24
One arm swing 10 L/R 16/24/24
Mountain Climber 30 secs x 3 30/34/35
Shuffles 30 secs x 3 30/34/35
I felt better than I thought I would going thru the circuit
fast ska really helps with the 2nd half of workout B
I feel like I am seeing better GPP already.
Monday: 30 minute run with recruits. Moderate pace, conversational tone.
Tues.: Introduced the recruits to the USSSST. Ok, I only had them try 2 minutes of snatching. I only had 10 mins. left in the class, and I had to run 4 groups through it. (I was being easy) But I planted the seed!
Workout A:workout A
TACTICAL LUNGE 10 EA. 16/24/24
1 ARM C&P 6 L/R 16/24/24
TURKISH GET UP 2 L/R 24/16/16
ALT. RENEGADE ROW 5 L/R 32kg/24/24
2 ARM SWING 20 32 x 3
BICEPS 10 24 x 3
JUMPING JACKS 30 SECS. 37/40/40
warmup/ halos/wall squat
Sunday, October 29, 2006
Friday, October 27, 2006
Sacramento County Deputy killed in the line of duty
It is with great sadness and anger that I report the death of a fellow officer in a sister agency, the Sacramento County Sheriff's Department. Deputy Jeffrey Mitchell leaves behind a wife and a six year old son. The type of person who would actually shoot and kill a law enforcement officer is one who has absolutely no redeeming aspect to society.
This should serve as a reality check to all those in the academy class of what is asked of them when they put a badge on their chest, wear a gun, and are sworn to enforce the laws of the land. As I watch my own child play, my heart goes out to the Mitchell family.
Be safe my brothers and sisters.
This should serve as a reality check to all those in the academy class of what is asked of them when they put a badge on their chest, wear a gun, and are sworn to enforce the laws of the land. As I watch my own child play, my heart goes out to the Mitchell family.
Be safe my brothers and sisters.
Tuesday, October 24, 2006
Keeping it Going!
Had a great week training so far. Workout B on monday increase in the weight, and ran 3 miles today. Had a good cheat day, but back on track with the nutrition for week 2.
Had a great conversation with Joe Sarti today. I called Ken to confirm him coming to the academy tomorrow (wed.) and he was with Joe. We are very fortunate to be in a position where we influence other people's lives with what we do. There are few things more gratifying than training someone and they exceed their own capabilities. I had the proud moment of a marathon runner (recruit in the current class) tell me he had just hit his 4 mile PR time today, and he attributed it to the type of training that we do in PT. He was really surprised since he runs much less than he did before the academy. They learn from me and I learn from them.
I have learned from my mentor, Dan DeLeon this concept. If you want to know how good a teacher someone is, don't watch the teacher, watch their students. That is what I hope to show with my work in the academy. (although, I definitely want to model my role as their teacher by looking the part, too!)
Had a great conversation with Joe Sarti today. I called Ken to confirm him coming to the academy tomorrow (wed.) and he was with Joe. We are very fortunate to be in a position where we influence other people's lives with what we do. There are few things more gratifying than training someone and they exceed their own capabilities. I had the proud moment of a marathon runner (recruit in the current class) tell me he had just hit his 4 mile PR time today, and he attributed it to the type of training that we do in PT. He was really surprised since he runs much less than he did before the academy. They learn from me and I learn from them.
I have learned from my mentor, Dan DeLeon this concept. If you want to know how good a teacher someone is, don't watch the teacher, watch their students. That is what I hope to show with my work in the academy. (although, I definitely want to model my role as their teacher by looking the part, too!)
Saturday, October 21, 2006
week 1 on the Revolution LaJolla plan
Week 1 completed and stayed true to the nutrition plan and avoided my major pitfalls. I weaned myself off of coffee in the beginning, suffered major headaches but got through the pain. BUT, I love my coffee, so I went back. However, I have cut back big time on consumption. The great thing is that the great buzz came back with ALOT less coffee consumed. Drinking alot more water, and consuming more protein and vegetables. I feel great and I have lost 5 lbs. in the first week.
The workout is as such. Started off with the 16kg and 24 kg. Trying to keep the cardio factor focused with less rest. Workout A:
TACTICAL LUNGE
1 ARM C&P
TURKISH GET UP
ALT. RENEGADE ROW
2 ARM SWING
BICEPS
JUMPING JACKS
Workout B:
Workout B
Suitcase Deadlift
Fisted Pushups
Snatch
Single arm squat press
One arm swing
Mountain Climber
Shuffles
My runs have been a long run for 30 mins., and also a sprint run (40 yards x 16). Will work on longer tempo runs.
I created a small 6 minute documentary on academy PT. I was in an Instructional Technology for L.E trainers this past week. I learned alot about how to use Windows Movie Maker. I am hoping to figure out how to post the clip on this blog. Any suggestions would be helpful.
The workout is as such. Started off with the 16kg and 24 kg. Trying to keep the cardio factor focused with less rest. Workout A:
TACTICAL LUNGE
1 ARM C&P
TURKISH GET UP
ALT. RENEGADE ROW
2 ARM SWING
BICEPS
JUMPING JACKS
Workout B:
Workout B
Suitcase Deadlift
Fisted Pushups
Snatch
Single arm squat press
One arm swing
Mountain Climber
Shuffles
My runs have been a long run for 30 mins., and also a sprint run (40 yards x 16). Will work on longer tempo runs.
I created a small 6 minute documentary on academy PT. I was in an Instructional Technology for L.E trainers this past week. I learned alot about how to use Windows Movie Maker. I am hoping to figure out how to post the clip on this blog. Any suggestions would be helpful.
Monday, October 16, 2006
Revolution Kettlebell Fat Loss Program
Today marks the first day of starting the 12 week program from Franz and Yoana Snideman's Revolution Kettlebell fat loss program. I started by writing down my bad habits that have gotten me to the level of body composition where I am at right now. The reflection in the mirror does not lie, both physically and mentally.
I am following their workout design from the book to make this as simple to follow. Right now i am so busy at work that even something like following a prewritten program design will help with time management. Nutrition and portion control will be key for me.
When I was feeling a little overwhelmed by everything on my plate, Rif writes a great post (Sunday Oct. 15th's post) that really got me in the gut. Life is good. I can either "karate do" or "karate do not" get squished if stand in the middle. My students are performing better with kettlebells, and that is making me proud and motivated. I will keep you all updated on my progress.
I am following their workout design from the book to make this as simple to follow. Right now i am so busy at work that even something like following a prewritten program design will help with time management. Nutrition and portion control will be key for me.
When I was feeling a little overwhelmed by everything on my plate, Rif writes a great post (Sunday Oct. 15th's post) that really got me in the gut. Life is good. I can either "karate do" or "karate do not" get squished if stand in the middle. My students are performing better with kettlebells, and that is making me proud and motivated. I will keep you all updated on my progress.
Friday, October 06, 2006
Road trip from Chicago
Was gone this past weekend on an almost non-stop (42 hrs on the road, with 4 hrs at a motel for a quick sleep) truck drive from Chicago to Lake Almanor, Ca. Almost covered the entire country on interstate 80. Food intake reflected the drive.....ate like a trucker! I am in the process of a good detox with vegetable juices and distilled water to flush out the toxins from the road.
This week's workout are as follows:
Mon.
Swings 16kg 20/20 L/R 1min.
20/20 L/R
20/20 L/R
Bike 40 mins.
Tues:
Tempo run 100 x 8
Wed.
Circuit
Swings---Pushups-----Stepups-------SeeSaw Press-----Jump Rope
20 mins.
Thursday:
3.5 mile run
Previous week's workout
Mon:
1.5 mile run (easy run to clear the pipes)
Tues:
Bulgarian Split Squat w/20 lb DB
10/10 L/R x 5
Reverse Barbell Curl
75 5 x 5
Rotator Cuff band pulls to the center line
20/20 x 5
Wed:
Rotator cuff pulls away from the center line
10/10 x 3
High Pulls
16kg 10/10 x 5
Keeping it simple just to stay sane while the academy is cranking up the intensity.
Sorry for the long time between posts. I will keep on posting, and I definitely check out the Norcal/Socal alliance blogs on a regular basis. You guys help keep my sanity, and keep me motivated!
This week's workout are as follows:
Mon.
Swings 16kg 20/20 L/R 1min.
20/20 L/R
20/20 L/R
Bike 40 mins.
Tues:
Tempo run 100 x 8
Wed.
Circuit
Swings---Pushups-----Stepups-------SeeSaw Press-----Jump Rope
20 mins.
Thursday:
3.5 mile run
Previous week's workout
Mon:
1.5 mile run (easy run to clear the pipes)
Tues:
Bulgarian Split Squat w/20 lb DB
10/10 L/R x 5
Reverse Barbell Curl
75 5 x 5
Rotator Cuff band pulls to the center line
20/20 x 5
Wed:
Rotator cuff pulls away from the center line
10/10 x 3
High Pulls
16kg 10/10 x 5
Keeping it simple just to stay sane while the academy is cranking up the intensity.
Sorry for the long time between posts. I will keep on posting, and I definitely check out the Norcal/Socal alliance blogs on a regular basis. You guys help keep my sanity, and keep me motivated!
Monday, September 18, 2006
CONGRATULATIONS MARK REIFKIND, SR. RKC!
I am sure everyone already knows if you have been checking the Dragon Door forum, or Rif's blog, but I wanted to give a shout out to Rif for being named as the new Sr. RKC.
Anyone who knows Rif, his past accomplishments and current training intestinal fortitude knows that this is the most logical and right choice. Kudos to Pavel and the other Sr. RKCs for their brilliant selection.
Anyone who knows Rif, his past accomplishments and current training intestinal fortitude knows that this is the most logical and right choice. Kudos to Pavel and the other Sr. RKCs for their brilliant selection.
Friday, September 08, 2006
one more year until the big 40
Workouts this week have not been very structured. Busy week at the academy culminating with "family night".
Monday: 3 mile run with recruits
Tues. JM drills and showing drills with the 2 pood kb. (high pulls/snatches)
Thurs. EDT workout with 54lb KB front squat/36 kb. snatches 20 sets total/ 5 reps each exercise.
Fri. 39th birthday.....got all nostalgic and bought the "Wild Child" CD by the Untouchables...great ska band of the 80's. Funny how birthdays have gotten me more reflective as I get older. I count my blessings on what I have that is important to me. Family, health, good friends, and gainful employment.
This past year, I have experienced new things and met incredible people because of a little (and BIG) ball of iron. I am very thankful for all in my life. God bless you all.
Friday, September 01, 2006
Systema
http://www.youtube.com/watch?v=fRmf4BtQYWE
Everyone talks about which martial art is the best. I don't think of terms as ONE being the best, only which is the most effective for that moment in time to save your butt. Alot of talk has been made about Systema, real or phony. LEO's that I know to be good instructors are backing Systema. This clip shows more than just demos, but also a mock riot situation. Note the mass of humanity charging each other at the end. It says this seminar was in Hatfield....it looks like the UK.....I wonder if this is protection from or for football hooligans?
Your thoughts?
Everyone talks about which martial art is the best. I don't think of terms as ONE being the best, only which is the most effective for that moment in time to save your butt. Alot of talk has been made about Systema, real or phony. LEO's that I know to be good instructors are backing Systema. This clip shows more than just demos, but also a mock riot situation. Note the mass of humanity charging each other at the end. It says this seminar was in Hatfield....it looks like the UK.....I wonder if this is protection from or for football hooligans?
Your thoughts?
Wednesday, August 30, 2006
SST @ the Academy
Big Dan Bunz, 2 time Super Bowl linebacker for the 49ers and Valentino Garcia, both of Sport Specific Training (Crossfit affiliate) visit the academy to watch our PT and guest train the recruits. They ran a list of dynamic drills, and finished the end of PT with the Tabata Squats. Dan showing the rest period in the down position.
My training protocols had 4 separate stations which included sled pulls, body weight calisthenics, band pulldowns, power rope ball, plyo box step ups, med ball throws, ring rows, and running stairs. A good time had by all!
I openly invite all of the California RKCs to make a guest appearance anytime at the academy. I know my recruits would get a kick out of it. They are a motivated and dedicated bunch of people!
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