Conditions!

[Jack2]

I'm definitely interested in getting bi-weekly or so conditioning sessions going on for my training, I mentioned this to Tom and he did say he'd be up for it, though I'm not sure if he's still in the same position .

The sessions would consist of weightlifting, bodyweight exercises and whatever else we can get our hands on. I'd also want to incorporate sprinting and ocassional long distance runs in, though they wouldn't fit in well with some of the training (based round my house and local parks).

I'd also look into adressing the joints, specifically the ankles, knees and wrists.


Not going all out hardcore here, but would ideally like to spend a good hour or so per session just for quicker progress.

Any suggestions for other areas to work on?



_______________________________________________________________________________________________________________________________
Information: - This will be updated as we progress, and hopefully increase!

Two times a week:

Session 1;

1 min warm up, followed by 4 mins stretching out the areas we will be using as much as possible.

3 sets of pullups (X per set)

3 sets of squats (X per set)

3 sets of pushups (X per set)

3 sets of dips (X per set)

(Stolen from Andy, let us know if/when you make that vid)
8 Exercises.

1 Minute non-stop for each exercise.

No rest between exercises. AT ALL.

1. Straight up Ab Crunches. Or situps, if you're a pussy.
http://www.youtube.com/watch?v=YUnAWuDVDHA

2. Pikes. Or V-Ups. Bonus points if your heels dont touch the ground!
http://www.youtube.com/watch?v=sTYdRiLfuO0

3. Leg Raises. Sit on your hands. NO MOMENTUM. MOMENTUM IS FOR ASSHOLES.
http://www.youtube.com/watch?v=gMo97vRBg5A

4. HIP UPS. Legs start at a 90degree angle, go up, back to the 90degree. NO MOMENTUM. MOMENTUM IS FOR ASSHOLES.
http://www.youtube.com/watch?v=tWKCeYRs2R0

5. Cycles. at 30 seconds, go SUPERFAST. at 45 seconds go SUPERSLOW.
ELBOWS TO KNEES. UNLIKE THIS FAGGOT.
http://www.youtube.com/watch?v=1TUquBnXi_A

6. Alternate Pikes. AKA BASTARDS. Instead of reaching with both hands, try left hand to right foot. Right hand to left foot.
http://www.youtube.com/watch?v=lqi0Gz277Cw

7. Crunch n Twists. Same with cycles. At 30 seconds go SUPERFAST. At 45, go SUPERSLOW on hold the extension.
Could only find a scary 90's CGI woman doing it. SOZ.
http://www.youtube.com/watch?v=YyfugDANxf0

8. Russian Twist. Doesn't need a weight, go hand to hand on this. HEELS OF THE GROUND AT ALL TIMES.
http://www.youtube.com/watch?v=KtDH26PvGV4

As with all muscles, STRETCH AFTER WORKING OUT.
http://www.youtube.com/watch?v=mW1KKgJzADA

Sprints: Most likely utilising the accumlating burpee tuck jumps Andy has made us go through time and time again

Warm down and uberstretch (relaxing and flexibility) up to ten minutes, chillin' and streetchin'.


Session 2;

1 min warm up, followed by 4 mins stretching out the areas we will be using as much as possible.

3 sets of pullups (X per set)

3 sets of squats (X per set)

3 sets of pushups (X per set)

3 sets of dips (X per set)

Sprints: Most likely utilising the accumlating burpee tuck jumps Andy has made us go through time and time again

Warm down and uberstretch (relaxing and flexibility) up to ten minutes, chillin' and streetchin'.

Endurance run! unsure how we'd do this but either distance to time, or just timed. distance to time seems to be better as it gives you a clear indication of improvements, or if you don't improve motivation to get back to where you were.

NOTICE: These sessions do not seem like they would fill out an hour, but I may be wrong. As mentioned previously give us more ideas and we may implement them if we have time

[Jack2]

Worth multiple posts: Will update with how this is going when it starts up, really hope to get it going soon though. We will sort out reps per set and stuff after our first session and will hopefully increase them as we go along every few weeks or so.

Also is it worth buying a few freeweights to help? thinking in terms of shoulders, adding weight and also for bi/triceps. RESPONSES PLZ.

[Aero]

Weights are gay.
But otherwise I'm up for it.

[Jack2]

Weights are not gay, not unless you do strange things with them

Weights are useful. Bodyweight exercises are good, yes. But weights can make for speedier progress, depending on what you're doing.

[liam Read]

tom you're not one for commenting if they're gay or not.

[Andy]

I got bored of reading.

Um, abs are always last. ALWAYS.

And stretch after. K? k.

[Jack2]

@ Andy in fairness most of it was just stolen off you :P introductory paragraph excluded I wrote very little lol.

[Andy]

k, but abs are last. last last last lasty lasty last.

[Aero]

hey guys ive got a great idea lets work on our abs first

[Andy]

It depends entirely on what your endgame aim is, but public knowledge of what is possible with weights is growing significantly, and there's alot of stuff now that can help you build up usable strength without bulking up.

May be worth you doing a bit of reading into kettlebells, or grabbing a few weight plates and using it to assist with body resistance exercises. (as the kettlebells are hideously expensive). Charles Bronson has done a few books on solitary fitness, (yes, THAT Charles Bronson.) Might be worth having a butchers if you can.

Chuck in Lunges, wall-ups, and any exercises that make you go down into a small form, and explode into a jump. Great for cardio, great for explosive movements.

[ercle]

I'm definitely interested in getting bi - weekly or so

I didn't know you were developing an interest for women too?

[Jack2]

I'm definitely interested in getting bi - weekly or so

I didn't know you were developing an interest for women too?

imma slap j00

[Andy]

Hey Jack. How's it going? Done much conditionings?

[Dom]

I want to condition more but also need to take a serious look at my diet. I snack on way too much shit. If I maintained my current level of physical activity but just cut out the shit that alone might be enough to coax my stealth abs out of hiding.

Problem is its just so easy when working in a kitchen to eat stuff you shouldnt. A biscuit here, a chip there, a slice of cake, a slice of bread, handfull of chocolate drops, several handfuls of biscuit mix. etc.

It's no wonder my dad is a bit on the plump side having worked in catering all his life. Fortunately this is only a short term thing for me.

[Andy]

I am the biggest trash food eater I know, seriously, my current record stands at 2 and 1/2 tubs of ben and jerrys, followed by scampi and chips. Yes. 1.25litres of disgustingly sweet icecream, and THEN my dinner of fried fish in batter and chips.

The way me and my MMA buddies do it... 6 days of the week you eat like a saint, you tell yourself that you can't have crap on those days, otherwise you're robbing yourself of your fatday. Once fatday comes round, you go absolutely hog wild.

I also try and do an hour of cardio a day now, be it fighting, Parkour, or going down the gym and sitting on a cycling machine / cross trainer for 30 mins a piece, while I read a book or play on my DS. I get to actively chill out and learn / game while I exercise, it's fucking sweet.

Looking at my genes, I'm destined to be a fatty, there's no two ways about it. But if I keep on doing cardio, I'll be able to postpone it for as long as possible.

[Dom]

Yeh, i've heard of the fat day idea before. Makes sense, just difficult to get into the habbit. Doesnt help that at this time of year in particular its difficult to cook proper meals at sensible times cause the kitchen is hardly ever free.

[Andy]

You don't really need to eat elaborate meals, hell.. some weirdos believe that cooking food is bad for you, and will only eat 'raw'.

Others believe that we've mixed our eating habits up, and the largest meal should be in the morning, and you slowly taper off during the day, evening would be a light meal of something like a tuna salad. I have to admit, when I was in training for the fight, steak for breakfast, and vegetarian at night did wonders, really helped me sleep as well as my body wasn't focusing too much on digesting.

In your case, I'd recommend knocking up a suitable leafy salad, storing it in the fridge at work, and busting that suckah out when you need your evening meal. But, unless shit has changed in the last 6 months, you're not in bad shape, so I wouldn't worry about it much / at all.

[Jack2]

I have, though not much and not sticking to this plan. having been away for the most part of two weeks I was fairly distracted