Month: February 2016

Stack 52 – Mini Workout

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Stack

Okay, during the Christmas holidays I purchased Stack 52. As you can guess by the title, there are 52 cards with a different body weight exercise on each one. It instructs you to do either a series of reps or to exercise for time. There are all types of exercises and depending on your fitness level it can get intense pretty quickly.

I had the intention of pushing my body to new limits with body weight exercises. It started off great. I quickly moved from 5 a day, to 10, to 10 cards two times a day. After a couple of weeks I was up to 20 cards, two times a day. Then, it hit me. I don’t know how or when, but one morning I woke up and it felt as if my arm had separated from my shoulder. I couldn’t work out my upper body for a full three weeks. It also left me with a fear of lifting heavy or doing too many calisthenics.

I actually ended up worse than where I started. However, I feel better now and I have been testing out my limits. Today, I tried a mini workout with Stack 52. Below is my workout:

Push ups – 15 reps

Ski -Jumpers 10 reps (2 jumps equals one rep)

Jumping Jacks – 25 reps

Crunches – 20 reps

Body weight squats – 10 reps

Bird dogs – 8 (2 = 1 rep)

Kick your butt = 10 reps

Pop ups – 12 reps

Speed Jacks – 10 seconds (Estimated 25)

Wide arm push-ups – 10 reps

I felt pretty good afterward. I am going to increase my output in the next workout.

¡Paz!

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Check out my grappling books on Amazon: Grappling 101: How to Avoid being Bullied on the Mat, Psychology of Brazilian Jiu-Jitsu, Grappling Games: BJJ & Submission Wrestlers, Tapmonster: Ideas about Grappling for BJJ and Submission Wrestlers, Grappling for Newbies, 20 Ways to Increase Grappling Skills off the Mat, The Lazy Man’s Guide to Grappling and much more.

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Bang! Bang! Building Cardio for Jiu-Jitsu

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Just sitting here in my garage, watching a BJJ DVD video and typing up my training for today. 🙂

Today I worked on legs and cardio.

My lungs were really working with the kettle bells. I like that and will probably use them more, especially since I have read a few studies that say kettlebell workouts give you the best bang for your buck.

I don’t know about my choice of words there, but I am only talking about working out.

Wait…

Here’s the workout (20 min):

30 sec jog/30 sec quick stretch

Jump rope – 3 sets – 100 (regular)

Jump rope – 1 set – 100 (kick outs)

Body weight squats – 12 reps

Body weight calf raises – 24 reps

Jumping Jacks – 100 reps

Dead lifts – 135 lbs -5 reps

Dead lifts – 135lbs – 6 reps

Calf raises – 135 lbs- 24 reps

Kettlebell calf raises – 40 lbs – 1 set left/1 set right

Kettlebell Swings – 40 lbs –  2 sets

Kettlebell Goblet Squats – 40 lbs – 1 set

Quad extensions – 35 lbs – 2 sets

Stretching – 4 min – quads, hamstring, calves and lower back

Peace!

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Check out my grappling books on Amazon: Grappling 101: How to Avoid being Bullied on the Mat, Psychology of Brazilian Jiu-Jitsu, Grappling Games: BJJ & Submission Wrestlers, Tapmonster: Ideas about Grappling for BJJ and Submission Wrestlers, Grappling for Newbies, 20 Ways to Increase Grappling Skills off the Mat, The Lazy Man’s Guide to Grappling and much more.

The Terrible Comeback and Yoga to start off…

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In the past, when I announced that I was on some new training regimen or on the hunt to learn a new submission I would go on a tear. However, after a couple of years on hiatus and a new drive to train again, I have found that I have been all talk this time.

Have I exercised?  Yeah, but nothing special. Two to three times a week (non-BJJ related). Have I trained like someone getting ready to go back to the rigors of BJJ? No.

I have thought about it and I realized that with all of my new ventures in the past, I have blogged my actions and results every time I train. That kept me honest; it allowed me to keep a record and I could see my growth.

I will do it again!

Activity – 11 mins of Beginning yoga

Warrior poses – Sun salutations – Downward dog – Child’s pose – Upward cobra – Planks – Table (?) – other various stretches I can’t remember…

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Check out my grappling books on Amazon: Grappling 101: How to Avoid being Bullied on the Mat, Psychology of Brazilian Jiu-Jitsu, Grappling Games: BJJ & Submission Wrestlers, Tapmonster: Ideas about Grappling for BJJ and Submission Wrestlers, Grappling for Newbies, 20 Ways to Increase Grappling Skills off the Mat, The Lazy Man’s Guide to Grappling and much more.