Mech's Training Log

[Youngblood]

welcome to Saddos. great to see a new log go up here. They are really good for charting your progress as well as getting input if you want it. I had mine going for a couple of years here, from near the beginning up to and including a national championship. Learned a lot from the people on the board.

Good luck and again welcome.

[pat05005]

welcome to Saddos. great to see a new log go up here. They are really good for charting your progress as well as getting input if you want it. I had mine going for a couple of years here, from near the beginning up to and including a national championship. Learned a lot from the people on the board.

Good luck and again welcome.

thanks man. always looking for support.

[pat05005]

September 14th

Warm up - 20 minutes easy shadow boxing. break a good sweat.

STRENGTH WORKOUT


Workout - Full range calisthenics. The objective is to perform regular calisthenics at different angles to enhance the athletes performance when in an awkward position and injury prevention.

4 point lunges - pretend you are positioned in the center of a box. perform 10 lunges to each corner with your left leg. repeat w/ your right leg. 2 sets. 80 reps total for each leg.

4 point lunges extended - pretend you are positioned in the center of 5 boxes. perform lunges working form the inner most corner to the outer most corner. going out and working back is one rep. perform 10 reps before moving on to the next corner. repeat w/ your right leg. 2 sets. 80 reps total for each leg.

lateral sways - position your feet as if you were performing squats. your feet are planted on the ground firmly for the entire exercise. transition weight your left leg, squat down (w/ all your weight still on your left leg), transition weight to your right leg, pop up (w/ all your weight still on your right leg), return to your original position. 25 reps clockwise and counter clockwise. 50 reps total.

4 point lunges w/ sways - combination of 4 point lunges and lateral sways. plant your foot down firmly into a corner and perform sways towards and away from the corner. 25 reps towards the corner, 25 reps away, 50 reps before moving onto the next corner. 1 set. 200 reps each leg.

pigeon and duck footed walking - 100 meters each exercise

sun gods - every 25 reps widen your circle. 3 circles. hands extended out laterally, anteriorly, and superiorly. clockwise and counter clockwise. 450 reps total.

Athletes tend to find themselves in awkward positions while performing. We want to increase the athletes awareness/experience to how his feet are positioned to prevent him from being taken advantage of and possibly injured.

[pat05005]

September 15th.

Aerobic WORKOUT

Warm up - 15 minutes jump rope w/ some footwork, criss cross, double unders, etc.

Workout - 10 hills performed from September 13th. The objective is just to finish without having to stop. Run at a pace that can be maintained through out the entirety of the workout.

****Clarification - when i refer to criss cross while jumping rope i don't mean criss crossing your arms, though it can still be performed, but rather mean crossing your feet one in front of the other and vice versa.

[pat05005]

September 16

Day off

September 17

aerobic

warm up - 15 minutes jump rope work

workout - 4 hills ---- hills 2 and 4 were run backwards to work on my hamis. 10 burpees after each hill

[pat05005]

September 18.

no warm up

work out ---- Pull ups. Started out wanting to reach 10 pull ups. ended up going till failure after a few sets. 6 sets: 10, 10, 10, 9, 8, 7. I couldn't do anymore after so i just hung from the bar until I lost grip. Did 7 sets of just hanging. 3 minute breaks in between each set of pull ups.

Had my pin taken out on wednesday. Felt great to use my hand today. My hands kind of sore. So is my ankle. I think I'm going to take tomorrow off. Let my body recover and come monday hit my abs and chest hard. This will give my ankle and hand a chance to rest. Have to be careful and distinguish what's just sore from being exercised or what may turn into a potential injury.

[pat05005]

September 20.

warm up - 15 min shadow boxing

workout - light interval training ---- 4 sets of 10 of push ups, ring side sit ups, and handstand push ups. on the 5th set did 30 reps. ****the handstand push ups were done with my feet on a chair so i was only really supporting a little over half my body.

september 21. day off