Thursday, July 11, 2013

Alex's Advanced Weight Training Program - Tue / Fri



Song:  Blizzard

Group:  Two Steps From Hell



 While these are old photos of Alex...
he still does the same things...
just with more resistance...
or for more reps.

On Tuesdays and Fridays...
besides the normal stretching and Makiwara...
he does body lifts...
Hyper-extensions...
pull-ups...
Farmer's Walk...
bag work...
grappling...
stretching...
 and than a shower.






As Alex cannot yet do a full and correct pull-up...
I have him do many reps of a modified pull-up to build him up
for the correct ones.



When Alex can do normal pull-ups...
he will do them here.



The Farmer's walk.

This is an overall body conditioner.
Once a person builds to an appreciable weight in this body conditioner...
he will be huffing hard during this walk.

He will be building strength endurance from head to toe.

The way to achieve this is through heavy multi sets of approximately...
50 - 100 meter walks with as heavy as you can carry for the full distance.

Add weight...
cut the distance walked...
keep adding walking distance until the full distance is covered for each set...
add weight.

The more sets added...
the more conditioning takes place...
the greater the weight added...
the greater the overall body strengthening.

I will have Alex do just 2 sets of 100 meters or so.

This will give him adequate conditioning and body strengthening with heavy weights.


The next comes upper body strike bag work.

The more rounds done...
the greater the conditioning.




The last is grappling practice.


In the next article...
I will cover Thursday weight training.

No comments:

Post a Comment

Please feel free to comment on this article.

Related Posts Plugin for WordPress, Blogger...