A training update

Scott Birdby Scott Bird | July 11, 2006
Filed in Bodyweight , kb , workouts | 4 comments

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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Discussion

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Comments

1

This sounds like an overall conditioning routine that probably maintains you at a decent fitness level, which I think is the goal.

Are you considering following a program of some sort when you get back to lifting?

Posted by: Bud Gibson | July 12, 2006 12:36 AM

2

Definitely. Most likely it will be a fairly standard Westside template (probably 4 days per week), with some of the conditioning work on the off days.

Posted by: Scott | July 12, 2006 12:49 AM

3

I’ll bet that some of this work may even improve your lifts since it’s different than anything you’ve done before. What improvements or changes have you noticed since going on it?

Oh, yeah, since you asked on my blog, how much closer are you to a one-armed pushup?

Posted by: Alberto Caraballo | July 12, 2006 2:19 AM

4

Alberto, it’ll be interesting to see if there’s any carryover, but as Bud pointed out, it’s primarily conditioning work. No doubt that will help long-term, but I’m not anticipating a PR-setting marathon.

As for the one-armed push-ups, I haven’t tried doing them again as I’m yet to master the one-arm front press (on the Total Gym) that should be a major precursor. Currently I stop at 3-5 reps (depending upon the preceding work); I want to get to at least 10.

Oh, the front press is essentially a handstand push-up done on an incline, which equates to just under half bodyweight.

Posted by: Scott | July 12, 2006 2:41 AM

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