Dave Hedges
Aug 19, 20123 min
This week has been the epitomy of FUBAR.
The week before was tough with injury flare ups and also the hand being damaged from the Rapid Response course I taught last month. These fortunately are all recovering well, but still restricting me somewhat.
On top of all that I’ve had some serious stresses from my personal life and several projects going on in my professional life. All this demanded a careful juggling act this week and as a result I had to back down on the training. To have trained full bore as I’d have liked to would have been detrimental to my health as it would have pushed the stress levels over the top taking it from eustress to distress.
Eustress is healthy, this is where we are stimulated to work and push.
Distress is unhealthy, this is where our body goes into emergency procedures and starts to shut down.
Often when training we walk the fine line between eustress and distress, but when outside factors start coming into play it can easily push us over that line.
So training was a bit intermittent this week, much of it didn’t get written down so I’m writing this from memory.
Monday
Squats: 300 x 1
Hindu Push ups: 50 x 1
TV Stretching
Tuesday
No training per se, but got a few bits done during short gaps during the day:
Pull Ups: Grease the Groove style through day, various reps, various tempos and various grips
15 minutes of kettlebell lifting for a demonstration video, used 24’s for a variety of lifts and a 16 for a short juggling set.
Pull Ups, fat grip, 1 set to failure
maize bag, 10 minutes power strikes
Wednesday
Again a messed up day. had a 20 minute gap before the kids karate class, so used the empty sports hall for:
Squats x 50
Deep walking lunges / hip flexor stretch x 25meters
Lateral lunges x 25 meters
Duck walk x 25m
Bunny Hops x 25m
Walkout Serratus activation x 25m
Walkouts (inchworm) x 25m
Sidewinder x 25m
Forwards & Backwards rolls x 3 minutes
Push Ups x 25.
Then the kids turned up and spoiled what was turning into a really fun bodyweight agility set!
Thursday
Today was a much calmer day I had plenty of opportunity to train but held off till the evening when my advanced guys came in.
Warm Up: Mobility, Pushups, Squats, Lunges
Work:
1: Alternating Clean & Press, 28’s x 5min
2: Renegade Rows 40’s x 5l/r x 3
3: Windmill x 5l/r x 32, (28 + 32), (28 + 32 + 16)
4: Swing Squat Countdown:
4A: 28kg swing x 50, 45, 40, 35, 30, 25, 20, 15, 10, 5
4B: Bodyweight squat x 5, 10, 15, 20, 25, 30, 35, 40, 45, 50
Total of 275 squats and 275 swings, took us around 12 mins.
Friday
At a seminar all day so instead of actually training I was listening to lectures about training as well as talking training with some fellow coaches.
Saturday
Messing in the gym with the lads with various pull ups and 36kg hand to hand swings, lots of low volume stuff, just playing. This was followed by a long walk with the dog – just lovely. Sun blazing as we strolled along the canal.
Stopped at a park 3/4’s of the way home foe an impromptu bodyweight set:
1: Squats x 500
2A: Pull Ups x 10, 8, 7, 6, 5, 5, 4, 3, 3, 3, 3, 2, 2, 2, 1, 1, 1, 1
2B: Push Ups x 20, 16, 14, 12, 10, 10, 8, 6, 6, 6, 6, 4, 4, 4, 2, 2, 2, 2
2A & 2B were done on a 1:2 ratio, however many pull ups achieved followed by double that for push ups. This is a ratio I learned from looking at the Zoorkhani training methods used by the kushti wrestlers. It’s a nice ratio to keep balance in the body.
All going well things will settle down next week (fat chance!!) and I’ll get back to routine…..