Tough guy training

My tough guy training has now started in earnest. To be honest its tough and I'm striving to find new levels within myself. Calories have to be upped and supplements carefully sheduled in to help avoid OTS (over training syndrome) as best as I can .

The real trick is not to peak to early- around mid January will be ideal with a weeks recovery of active rest before the race. Its also strange sacrificing much of my hypertrophy style program over to endurance, and it is starting to feels like i'm wasting away although many people have complimented me on how well I'm looking! I haven't actually lost that much weight but am definately changing shape, thought it might be interesting for those racing and all those nosey people to see my program for a general week so here goes!

Monday- Bench press flat and incline,dips, explosive press ups, normal press ups,pull ups, barbell rows. Followed by run along the beach cobbles for 20 minutes then 20 minutes back through the surf up to the waist.

Tuesday- An Hour non stop kettlebell and core circuit- well actually with 1 minutes water break after 30 mins!

Wednesday- Leg Session mainly deadlifts and walking lunges and plyometrics

Thursday- 30 mins 32kg kettle bell ladder type circuits starting at 10 reps per exercise working down to 2 reps per exercise- mainly-

10 swings

10 swing snatches

10 clean and press

10 squats 10 figure 8 to holds

this is then repeated on left side followed by 1 minutes break then down to 8 reps per exercise

Friday- 4 types of chin up mainly 3 sets per exercise sometimes 4. Close grip pull downs, low cable rows, hanging bar pull ups- followed by 6 mile x country hill run now integrating some crawling at the end .

Saturday- 1 hour conditioning circuit- ropes, kettlebells sand bags etc followed by 1 hour submission grappling

Sunday Rest!

For sups I've just started taking Berocca tablets in the morning, Glucosamine, Udos oil and of a course post workout shake.

increase your bench press

I've had a lot of clients this month ask for techniques to improve their bench press. So this week im going to run through a few techniques to push up those kilos on your bench.
First- to press alot you need to press alot. Eastern block powerlifters often train the same lift up to 5 times per week - at different intensity levels. I don't recommend you jump straight into this however as it is unlikely your body would with stand such a battering- however you should consider putting in two bench training sessions per week working with different rep ranges with each- say 8-12 for 4 sets for the first session and 2-6 for the second.
Second really concentrate on technique- think of locking your shoulder blades back together before and during the lift rather than letting the shoulder girdle protract and retract during lifting. At the top of the lift think of extending and straightening your arms rather tahn just pushing the weight away from you- this can help with thew last portion of the lift. Drive through with your feet and keep your core tight. Keep the chest out. Keep to this form and with practise your kilos will increase.
Lastly think including some power plyometric training for your bench to develop explosive power. - 4 sets of 8 reps of explosive press ups, or plyometric bench press on the smith machine will help build the explosive force needed for a powerful bench-
Carpe Ferrum! - Seize the iron!

Circuit of the Week Boxing Specific

Below is a great circuit i'm using for my own training- especially apropriate for those looking for round conditioning for the nobe art!

3 mins two hand kettlebell swing

1 min rest

3 mins body shot work on the heavy bag

1 min rest

3 mins continous swing snatch- 1.5 mins on each side

1min rest

3 min head shot work on bag

1 min rest

3 mins clean and press alternating arms between reps

1 min rest

3 mins speed bag work

1 min rest

3 mins alternate dead snatch- alternating arms between reps

get through this once have 2 mins break and repeat once more!

http://personal-trainerbrighton.co.uk/