Salty's log

[Sharla]

I'm soooo curious about what Scrap has you doing! Perhaps if I'm meant to know then I'd recognize it with a key word hint like perhaps - horizontal?

Of course if it's something I haven't heard of you'd better not describe it to me because it's Scrap's thing and I think he'd tell me as much as i should know at the moment.

Wondering how it's all going in general too.

I update my log no matter how damn slack it is - keeps me semi honest ........... except for a multitude of excuses I make to myself! Therefore I expect you to stay current on here aswell!

Now exams are over you'd be back into wouldn't you? New ideas happening perhaps?

[Salty]

I'm soooo curious about what Scrap has you doing! Perhaps if I'm meant to know then I'd recognize it with a key word hint like perhaps - horizontal?

Of course if it's something I haven't heard of you'd better not describe it to me because it's Scrap's thing and I think he'd tell me as much as i should know at the moment.

Wondering how it's all going in general too.

I update my log no matter how damn slack it is - keeps me semi honest ........... except for a multitude of excuses I make to myself! Therefore I expect you to stay current on here aswell!

Now exams are over you'd be back into wouldn't you? New ideas happening perhaps?

Thanks for reminding me Sharla, I do need to keep this up to date and I will be as honest as possible.

Firstly my diet has been slipping as of late, wind down of end of season has put me into bad habits. No fast food, but too many of mothers home made cookies and nights out with mate does not help, so I definitely need to address that situation.

Secondly I need to make more time for practicing technique, after all boxing is not just a fitness contest sometimes I think I forget that facet. But that is where the main aim of my research has been going into as of late, maybe when these summer holidays I'll make a thread on here about what I have tried/learnt.

But yep Scrap's exercise clues are horizontal and crash mat

I've also started training a few of my mates a couple of nights a week, so that's been good as I can see improvement already. Although I keep telling them they aren't going to see great results with 2 nights a week, but hey at least I will get them some good conditioning in before footy preseason

Tonights session was pretty good, made up a new routine for you all to try, so give it a go and let me know how it goes for you. There is 4 sets, 30 second intervals for each exercise and 1 mins rest between sets for a total time of 15 mins (so you have no excuses )

Burpees
One arm Dumbell swings (right)
One arm Dumbell swings (left)
Split jumps
clap pushups
squat jumps

Basically the first half is designed to tire you out and get your heat beating madly, while the second half is for you to be explosive while tired. Don't get lazy with the swings though or you could bugger your back badly, remember straight back and drive up with your hips and you will be fine.

Other than that did 4 rounds of ab work which was really good, range of things there, all of which are in the bodyweight thread. I always start or finish each set with the extended plank for 1 min + depending how game I am feeling.

Finished the workout off with scrap's thing and then with some elastic band complex training and some footwork practise to stop myself from stepping too far. Seemed to work pretty well so I might keep that up and see how it goes for me.

My running has been slack lately, only a few tabata's and not much interval training. But that is going to change, getting back into it as the track has been repainted for the little athletic season.

That's just about it, I think that's just about the longest post i've ever written

[Sharla]

All sounds good - I think you've chosen a difficult season to expect your mum to stop giving you tasty treats though!

With the dumbell swings what direction do you swing in - is it to work your obliques or a sport specific movement?

Also is there a reason you are doing it with dumbells as opposed to bands?

I mean i think bands are likely to be less jarring on the joints although i'm not really sure of what kind of motion this is so perhaps they don't provide resistance where you need it?

[Salty]

All sounds good - I think you've chosen a difficult season to expect your mum to stop giving you tasty treats though!

With the dumbell swings what direction do you swing in - is it to work your obliques or a sport specific movement?

Also is there a reason you are doing it with dumbells as opposed to bands?

I mean i think bands are likely to be less jarring on the joints although i'm not really sure of what kind of motion this is so perhaps they don't provide resistance where you need it?

Haha your telling me, I think i'll have to be extra good in the next few weeks to make up for christmas day. It's at our house this year and I love ham

http://au.youtube.com/watch?v=B9hk9z1YVcE

It's at 3.09 in, It's like an explosive deadlift while raising a dumbbell above your head. It's used a lot in kettlebell training and works many muscle groups at once, which is why I like it a lot. Plus as long as you have the technique correct and drive with your hips its a rather smooth motion.

I've never tried it with elastic at all but I don't think they would work very well with this movement, plus by adding weight you increase the intensity of the exercise and allows you to measure improvements. You could always substitute this for the one arm dumbbell snatch or maybe even pullups/burpee combo instead if you don't have weights. But just two exercises in there which will fatigue the whole body.

[Sharla]

That vid is just INSANE!

Thanks for posting it Salty - i found the website it came from and i suspect I will have fun digging through it a bit and report back on what I find useful.

I don't exactly imagine myself pushing any big 4 wheel drives or doing half of the stuff on the vid but there is a lot af creative stuff in there!

[Salty]

That vid is just INSANE!

Thanks for posting it Salty - i found the website it came from and i suspect I will have fun digging through it a bit and report back on what I find useful.

I don't exactly imagine myself pushing any big 4 wheel drives or doing half of the stuff on the vid but there is a lot af creative stuff in there!

Yeah the guy is legendary, I have his book infinite intensity and it is just that. Try out some of his routines on there, it will change the way you train, I know it has for me

[Salty]

Alright guys, christmas time is coming up the gym is away on break so I have been keeping up the fitness. This week was all about intervals for me.

Monday I worked pretty late but fitted in a small routine of conditioning and abs, pretty decent.

Tuesday was the first set of intervals, 250m with 30 seconds rest along the beach. The wind was horrible one way I got sand blasted for about 100m of my journey and nearly ran straight into a woman as she walked past me haha. But I toughed it out and did 8 of those so 2km isn't too bad at that pace.

Wednesday was the gym, tough session and i'm still a bit sore from it.

Tonight I hit the intervals again, this time on the running track, 200m with 30 seconds rest, did that 6 times. Then did 8 50m sprints with 10 seconds rest between sprints. Since my shoulders were sore when I got back decided to do an ab circuit then showered up and enjoyed some dinner.

Tomorrow I'll be working again, could be a 12 hour day again which hurts me, but I need the money, either way I'll try fit something in, probably scrap's thing with an ab ciruit as I'm usually pretty dead after those long days working.

After christmas hopefully be starting a new regime which has a lot more structure and forward thinking behind it, but we shall see how we go.

[wesrman]

That vid is just INSANE!

Thanks for posting it Salty - i found the website it came from and i suspect I will have fun digging through it a bit and report back on what I find useful.

I don't exactly imagine myself pushing any big 4 wheel drives or doing half of the stuff on the vid but there is a lot af creative stuff in there!

Yeah the guy is legendary, I have his book infinite intensity and it is just that. Try out some of his routines on there, it will change the way you train, I know it has for me

Im thinking about getting Infinite Intensity.