20080203
The O and the D
Victorious were they who reverted to training under stress. We watched, I with the hungry eye of a student, as UFC 81 played out on the huge TV in Justin's living room. This was the night where worlds collided. A sports entertainment juggernaut and a fighter who most have written off since a career jarring 2004 motorcycle accident went to the mattresses in front of countless pairs of eyes, all looking forward to the imminent crossover of many athletes from other arenas into the octagon. Soon ex-Footballers and basketballers and all types will step into the 8 sided beast and get reckoned with. Yes gilrs, The UFC has just established itself as Home Base for mixed martial arts and revenue generating events both live and Pay Per View. Aside from the dollar signs climbing over each other like refugees, viewers were assaulted with testaments to the value of a background in Brazilan Jiu-Jitsu. Both fights occupying the headline featured sound and clinic-worthy Jits practiced by big slabs of beef. 255 lb. Frank Mir's first round win by submission over WWF?E? competitor(?) Brock Lesnar, a top heavy but graceful 265 and 244 pound bully Antonio Rodrigo Nogueira's public undressing of the motor skill deficient Tim Sylvia are two fights that will undoubtedly serve the future of fighting better as textbook aids than highlight reels. Don't mistake my degradation of the value of the fight for replay purposes for dissatisfaction with the matchplay-I thought the two heavyweight bouts were excellent selections for my research. To see a two-hunned-forty plus pounds 'Minotauro' climb around a floored opponent with cucumberesque temperature and then bend the guy into crying uncle is a sight. And the 'return' as some have dubbed this, of Frank Mir also gave us a look into what happens when two hulking mammals, both skilled on the ground, are told to battle for dinner: the fluid, patient jiu-jitsu defense of Mir, reminiscent of those impenetrable, trapping defenses the New Jersey Devils employed en route to multiple Stanley Cups, served to drop and tap the mobile beast Lesnar. And only moments after the former NCAA wrestling champ was atop Frank Mir's guard, pounding points away from himself in what looked to be a Tango Kilo Oscar. But as Lesnar was reset by the ref and the fight again went to the ground, apparently on the terms of both athletes, it was a veteran moment of poised hesitance by Mir that fed him a vulnerable leg from Lesnar that was pulled into submission. An excellent end to a career friendly fight from both blokes. Minotauro Nogueira, at work on Tim Sylvia at the end of that fight, has me beyond stoked to begin Brazilain Jiu Jitsu in a formal manner. He went up one side of that dude, and came down the other. Antonio Rodrigo Nogueira's mastery of BJJ was on display as much as that unclaimed title was up for grabs. Minotauro floated over Sylvia while he lay on his back, pinned by Nogueira's strength and outfoxed by his slippery attack. It was a right bloody demonstration of offensive jiu-jitsu.
20080125
The Consumate Professional fight protocol
Protocol for 3 x 5 minute rounds used as energy production/fight simulator training:
Referred to as 3/5. In honor of the great 3rd Marine Infantry Battalion of the Fifth Marine Regiment. Any variation within the 3 x 5 subtitled accordingly. We have the Darkhorse, Operation Phantom Fury. All of that gear. The following three sets of guidelines are to be applied as we would assume the trainee(s) has/have learned the minimum of the kettlebell curriculum as well as no more than two simple and sinister drills.
Version One: DARKHORSE [The minimum approach to an injury-proof massacre]
Round 1st :30 STRIKING
Tabata KB Swing [4:00]
:30 STRIKING
Round 2nd Party Minimum Get Ups
Switching hands every rep for 5:00
Round 3rd 1:00 Squat Thrusts/Sprawls
1:00 Deck Squat + Push Ups (no stand up)
1:00 Striking
2:00 of :30 Swing/:30 Hot Potato
Version 2: HAVE SOME [:30 ballistic KB drill or strike/:30 of a grind or BW drill]
Round 1st :30 strike :30 1 leg deck squat
:30 swing :30 push ups
:30 strike :30 pull ups
:30 swing :30 KB squat
:30 hot potato : 1 leg deck squat
Round 2nd :30 strike/:30 table top/:30 swing
Repeat for 5 minutes.
Round 3rd :30 Hot Potato/:30 strike/:30 deck squat
Repeat for 5 minutes.
Version 3.0: THE OLD BREED [free movement/clinch/ground phase]
Round ALL, each applied in varying order
:45 swing
:30 strike
1:00 Non Dynamic Deck Squat + high knees
:30 Hot Potato
2 Turkish ½ ups left + right
V 4.0 ODSAC* [Pull Up bar required]
Round 1st 1:00 Alternating Pull Up and Hanging Knee Raise
:30 Strike :30 Pistol L
:30 Pistol R :30 Strike
1:00 ½ ups L
1:00 ½ ups R
1:00 Swing
2nd 1:30 Single Leg Deck Squat + Pull Up
:30 Hot Potato
1:00 Rotational Towel Swing L+R
1:00 Mitten Towel Swings
1:00 Pull Up + Push Up
3rd :30 Rotational towel swing/:30 choke hold towel swings/:30 strike
Repeat for 5:00
*Offensive and defensive strength and conditioning
Referred to as 3/5. In honor of the great 3rd Marine Infantry Battalion of the Fifth Marine Regiment. Any variation within the 3 x 5 subtitled accordingly. We have the Darkhorse, Operation Phantom Fury. All of that gear. The following three sets of guidelines are to be applied as we would assume the trainee(s) has/have learned the minimum of the kettlebell curriculum as well as no more than two simple and sinister drills.
Version One: DARKHORSE [The minimum approach to an injury-proof massacre]
Round 1st :30 STRIKING
Tabata KB Swing [4:00]
:30 STRIKING
Round 2nd Party Minimum Get Ups
Switching hands every rep for 5:00
Round 3rd 1:00 Squat Thrusts/Sprawls
1:00 Deck Squat + Push Ups (no stand up)
1:00 Striking
2:00 of :30 Swing/:30 Hot Potato
Version 2: HAVE SOME [:30 ballistic KB drill or strike/:30 of a grind or BW drill]
Round 1st :30 strike :30 1 leg deck squat
:30 swing :30 push ups
:30 strike :30 pull ups
:30 swing :30 KB squat
:30 hot potato : 1 leg deck squat
Round 2nd :30 strike/:30 table top/:30 swing
Repeat for 5 minutes.
Round 3rd :30 Hot Potato/:30 strike/:30 deck squat
Repeat for 5 minutes.
Version 3.0: THE OLD BREED [free movement/clinch/ground phase]
Round ALL, each applied in varying order
:45 swing
:30 strike
1:00 Non Dynamic Deck Squat + high knees
:30 Hot Potato
2 Turkish ½ ups left + right
V 4.0 ODSAC* [Pull Up bar required]
Round 1st 1:00 Alternating Pull Up and Hanging Knee Raise
:30 Strike :30 Pistol L
:30 Pistol R :30 Strike
1:00 ½ ups L
1:00 ½ ups R
1:00 Swing
2nd 1:30 Single Leg Deck Squat + Pull Up
:30 Hot Potato
1:00 Rotational Towel Swing L+R
1:00 Mitten Towel Swings
1:00 Pull Up + Push Up
3rd :30 Rotational towel swing/:30 choke hold towel swings/:30 strike
Repeat for 5:00
*Offensive and defensive strength and conditioning
20071224
220 minus age, and then some
To use this formula correctly you mut first determine your resting heart rate by taking your pulse just upon waking, for three mornigns in a row. You may not want to wait that long but I apologize, I do not care. Take your heart rate in the morning and it is spot on. Taken at night and it will mislead you. But read on. . .
take your pulse for 1 full minute. have the clock ready. No coffee. Add all of them together, and divide by 3, to get the average.
Let's say your average is 60 beats per minute.
(220) - (your age) = MaxHR
(MaxHR) - (resting heart rate) = HRR
(HRR) x (60% to 80%) = training range %
(training range %) + (resting heart rate) = (your target training zone)
so,
220 - 35 = 185 (MaxHR)
185 - 60 = 125 (HRR)
125 x .6 = 75 (60% training percentage)
125 x .8 = 100 (80% training percentage)
75 + 60 = 135 (target training zone, in beats per minute)
100 + 60 = 160 (target training zone, in beats per minute)
So, your target training zone, in beats per minute is 135 to 160. Of course, to get a 15 second target simply divide each number by 4. That would be 34 to 40 beats over 15 seconds. When counting beats, start with the first beat as zero: ie. 0-1-2-3-4...38-39-40.
My calculations.
28 years old resting HR of 52 beats per minute.
220-28 = 192
192-52 resting heart rate = 140
140 x 65% (low end for activity) = 91 (high end) = 119
91+52= 143 beats per minute
119+52= 171 beats per minute
My training zone would be 140-170. If I were to use layman's math to estimate my anaerobic threshold, I would aim for my heart rate to top 180 BPM in various arenas and conditions. You will follow a similar set of guidelines to slim your naked parts for the next 5 weeks.. Step one is finding your true resting heart rate. That means you must wait until the next morning, and immediately after waking, find your pulse and count as many beats fall in 10 seconds. Multiply that # by SIX and you have a RHR. Leave a note for yourself so you remember to execute. Your RHR right now may not be accurate. Caffeine, stress, blah blah blah. . .
Your Resting heart rate will be used in the Karvonen Formula (above) to establish your training zone, consisting of Low End and High End numbers in beats per minute (BPM). Said numbers will then be set as goals to attain, with deviation, during training.
7 sets of drills using and undulating pattern of minutes and seconds with the drills summarily at your discretion.
Round One
Heart rate check after every set.
Set 1- :30 of pulling drill, rest :30
Set 2- :45 of pressing drill. rest :30
Set 3- 1:00 of pulling drill, rest :45
Set 4- 1:30 of pressing drill, rest :45
Set 5- 1:15 of pulling drill, rest :45
Set 6- 1:00 of pressing drill, rest :30
Set 7- :45 of static drill, done.
6:45 work, 3:45 rest.
Round two, maintain a heart rate in beats per minute which was the highest number from the previous round. Check HR after odd numbered sets.
Set 1- :45 press, rest :15
Set 2- 1:00 pull, rest :30
Set 3- :45 pull, rest :15
Set 4- 1:00 press, rest :30
Set 5- :45 press, rest :15
Set 6- 1:00 pull, :30 rest
Set 7- 1:15 pull, done.
6:30 work, 2:15 rest
Round three, maintain a heart rate equal to the highest total in round two.
Alpha- 3:00 of 6 varying stations, :30 each. (e.g. pull-ups, squats, jumps, etc.)
Bravo- 1:00 jump rope
Charlie- rest 1/3 total work time, repeat for three rotations.
Pulls
Kettlebell Swings, High Pull variations., snatches, double kettlebell cleans
Evil Wheels, Full Contact Twists, rotational KB towel swings or tornado ball,
Pull-ups (all variations), bodyweight rows, Pullovers/chops
Presses
Push Ups, all forms, (elevated when modified), Squat thrusts, tiger bend push ups,
Kettlebell or barbell push-presses or jerks
Squat and Press (segregated), or Thruster (squat-to-press uninterrupted)
Box Jumps, or any short burst, repetitive jumping movement, to include
Explosive stationary lunges, lateral movement, etc.
Jane Doe
42 years old (and hot), resting heart rate of 60.
220-42 = 178
178-60 = 118
118 x 65% low end, x 85% high end = 77, 100
77+60= 137 low end
100+60= 160 high end
Training Zone 135-165
Round One Mission: Heart rate monitoring, Heart rate check after every set.
Set 1- :30 of swings, rest :30
Set 2- :45 of push ups,. rest :30
Set 3- 1:00 of Snatches, rest :45
Set 4- 1:30 of Squat Thrusts, rest :45
Set 5- 1:15 of Pull Ups, rest :45
Set 6- 1:00 of high pulls, rest :30
Set 7- :45 of Table-Top, done.
Round Two, maintain a heart rate in beats per minute which was the highest number from the previous round. Check HR after odd numbered sets.
Set 1- :45 double push presses, rest :15
Set 2- 1:00 1 leg dead lifts, rest :30
Set 3- :45 push ups, rest :15
Set 4- 1:00 double cleans, rest :30
Set 5- :45 Evil Wheels, rest :15
Set 6- 1:00 lunges, :30 rest
Set 7- 1:15 snatches, done.
Round Three, maintain a heart rate equal to the highest total in round two.
Alpha- 3:00 of 6 varying stations visiting each for:30.
(squat thrusts, push presses, evil wheels, lunges, pull ups, towel swings)
Bravo- 1:00 jump rope
Charlie- rest 1/3 total work time, repeat for three rotations.
Heart rate check after every set.
Use these training frames for two workouts every 5 days for the upcoming month. Rest at least 1 day between sessions. At the end of the 5 weeks, check your resting HR again in the waking moments of your day, and record it. Modify your training to further whatever goals you have then. Or pay me to do it for you. This was your holiday freebie.
take your pulse for 1 full minute. have the clock ready. No coffee. Add all of them together, and divide by 3, to get the average.
Let's say your average is 60 beats per minute.
(220) - (your age) = MaxHR
(MaxHR) - (resting heart rate) = HRR
(HRR) x (60% to 80%) = training range %
(training range %) + (resting heart rate) = (your target training zone)
so,
220 - 35 = 185 (MaxHR)
185 - 60 = 125 (HRR)
125 x .6 = 75 (60% training percentage)
125 x .8 = 100 (80% training percentage)
75 + 60 = 135 (target training zone, in beats per minute)
100 + 60 = 160 (target training zone, in beats per minute)
So, your target training zone, in beats per minute is 135 to 160. Of course, to get a 15 second target simply divide each number by 4. That would be 34 to 40 beats over 15 seconds. When counting beats, start with the first beat as zero: ie. 0-1-2-3-4...38-39-40.
My calculations.
28 years old resting HR of 52 beats per minute.
220-28 = 192
192-52 resting heart rate = 140
140 x 65% (low end for activity) = 91 (high end) = 119
91+52= 143 beats per minute
119+52= 171 beats per minute
My training zone would be 140-170. If I were to use layman's math to estimate my anaerobic threshold, I would aim for my heart rate to top 180 BPM in various arenas and conditions. You will follow a similar set of guidelines to slim your naked parts for the next 5 weeks.. Step one is finding your true resting heart rate. That means you must wait until the next morning, and immediately after waking, find your pulse and count as many beats fall in 10 seconds. Multiply that # by SIX and you have a RHR. Leave a note for yourself so you remember to execute. Your RHR right now may not be accurate. Caffeine, stress, blah blah blah. . .
Your Resting heart rate will be used in the Karvonen Formula (above) to establish your training zone, consisting of Low End and High End numbers in beats per minute (BPM). Said numbers will then be set as goals to attain, with deviation, during training.
7 sets of drills using and undulating pattern of minutes and seconds with the drills summarily at your discretion.
Round One
Heart rate check after every set.
Set 1- :30 of pulling drill, rest :30
Set 2- :45 of pressing drill. rest :30
Set 3- 1:00 of pulling drill, rest :45
Set 4- 1:30 of pressing drill, rest :45
Set 5- 1:15 of pulling drill, rest :45
Set 6- 1:00 of pressing drill, rest :30
Set 7- :45 of static drill, done.
6:45 work, 3:45 rest.
Round two, maintain a heart rate in beats per minute which was the highest number from the previous round. Check HR after odd numbered sets.
Set 1- :45 press, rest :15
Set 2- 1:00 pull, rest :30
Set 3- :45 pull, rest :15
Set 4- 1:00 press, rest :30
Set 5- :45 press, rest :15
Set 6- 1:00 pull, :30 rest
Set 7- 1:15 pull, done.
6:30 work, 2:15 rest
Round three, maintain a heart rate equal to the highest total in round two.
Alpha- 3:00 of 6 varying stations, :30 each. (e.g. pull-ups, squats, jumps, etc.)
Bravo- 1:00 jump rope
Charlie- rest 1/3 total work time, repeat for three rotations.
Pulls
Kettlebell Swings, High Pull variations., snatches, double kettlebell cleans
Evil Wheels, Full Contact Twists, rotational KB towel swings or tornado ball,
Pull-ups (all variations), bodyweight rows, Pullovers/chops
Presses
Push Ups, all forms, (elevated when modified), Squat thrusts, tiger bend push ups,
Kettlebell or barbell push-presses or jerks
Squat and Press (segregated), or Thruster (squat-to-press uninterrupted)
Box Jumps, or any short burst, repetitive jumping movement, to include
Explosive stationary lunges, lateral movement, etc.
Jane Doe
42 years old (and hot), resting heart rate of 60.
220-42 = 178
178-60 = 118
118 x 65% low end, x 85% high end = 77, 100
77+60= 137 low end
100+60= 160 high end
Training Zone 135-165
Round One Mission: Heart rate monitoring, Heart rate check after every set.
Set 1- :30 of swings, rest :30
Set 2- :45 of push ups,. rest :30
Set 3- 1:00 of Snatches, rest :45
Set 4- 1:30 of Squat Thrusts, rest :45
Set 5- 1:15 of Pull Ups, rest :45
Set 6- 1:00 of high pulls, rest :30
Set 7- :45 of Table-Top, done.
Round Two, maintain a heart rate in beats per minute which was the highest number from the previous round. Check HR after odd numbered sets.
Set 1- :45 double push presses, rest :15
Set 2- 1:00 1 leg dead lifts, rest :30
Set 3- :45 push ups, rest :15
Set 4- 1:00 double cleans, rest :30
Set 5- :45 Evil Wheels, rest :15
Set 6- 1:00 lunges, :30 rest
Set 7- 1:15 snatches, done.
Round Three, maintain a heart rate equal to the highest total in round two.
Alpha- 3:00 of 6 varying stations visiting each for:30.
(squat thrusts, push presses, evil wheels, lunges, pull ups, towel swings)
Bravo- 1:00 jump rope
Charlie- rest 1/3 total work time, repeat for three rotations.
Heart rate check after every set.
Use these training frames for two workouts every 5 days for the upcoming month. Rest at least 1 day between sessions. At the end of the 5 weeks, check your resting HR again in the waking moments of your day, and record it. Modify your training to further whatever goals you have then. Or pay me to do it for you. This was your holiday freebie.
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