A training update

Scott Andrew Birdposted by Scott Andrew Bird | July 11, 2006


Power over (Ross Enamait)Bud mentioned yesterday that he'd like to hear more about my current training - which is anything but structured at the moment. With the rack + weights expected to arrive by the end of next week, I've decided to hold off on purchasing a short-term membership to any of the local gyms (although I'm still keen to head over to Sydney Uni and check out the ScrumTruk) and instead have contented myself with a combination of bodyweight, Total Gym and kettlebell work.

Although I'm not following any particular routine (that situation will change once I add the free weights to the mix next week), the exercises I do are generally taken from the following lists :

Bodyweight
Isotonic
Bathiaks (Hindu squat) (sumo)
Dands (Hindu push-ups)
Push-ups (standard, decline, fingertip)
Wall squats
Step-ups
Pistols
Handstand push-ups
One-armed push-ups (see progression)

Plyometric
Clap push-ups
Push-overs (see Ross Enamait video [.wmv, 5.1mb])
Burpees
Various jumps (including Catching Air - also on abovementioned video)

Total Gym
Front pressing (2 hands, 1.5 hands, 1 hand)
Behind-the-neck chin-ups
Pull-up (2 hands, 1.5 hands, 1 hand)
Seated rows (unilateral and alternating)
Pullovers (unilateral and alternating)
Leg raises

kettlebell
Swings (2 hands, 1 hand)
Side bends
Compound stiff-legged deadlift
Squats (Pistols, Goblet, Overhead, Front)
Turkish get-up
Overhead presses (lying, seated, standing)

Stretching
Various hip and shoulder stretches (I realise I should be doing a lot more, but it's a start).

Note that these lists are constantly evolving, but will settle a little once a solid routine is in place. For now though, they seem to be doing the job.


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