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IrishMike's Workout Log

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IrishMike's Workout Log

Postby irishmike357 » Thu Jul 09, 2009 6:20 pm

So I just want to say that I do Judo, and compete in BJJ/Sub Wrestling comps. I am off from training until September. So the goal of my training is to keep my cardio up and to build explosiveness in my legs, and also to build strength in them. I want a guard that is impassable (I know it takes technique too). I also don't have alot of time to spare, so i need my workouts to be kind of quick.

Any input is obviously welcome.

Today is my leg and chest work day.

Day 1-
5 minute warm up with a light walk or jog, and a few jumping jacks to get blood flowing.
Push ups 15 reps
Jumping Lunges 25 reps
Diamond Push ups 15 reps
Jumping Squats 25 reps
Plyo Push ups 15 reps

Then shadow Judo. I did the entrance footwork for uchi mata 25 times each side.
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Re: IrishMike's Workout Log

Postby KC Masterpiece » Wed Jul 15, 2009 4:40 pm

Good to see that this idea came through!

Workout looks good, IrishMike.

Jumping Jacks FTW. My P4P favorite light warmup. No idea why.

What is a plyo pushup? Like on a ball or something like it?
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Re: IrishMike's Workout Log

Postby irishmike357 » Wed Jul 15, 2009 5:49 pm

Like in Rocky where you push yourself into the air. Also called clapping push ups. Good for explosion.
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Re: IrishMike's Workout Log

Postby red_donn » Sat Jul 18, 2009 1:23 am

Have you considered screamers (burpees and push-ups strung together)?
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Re: IrishMike's Workout Log

Postby irishmike357 » Thu Jul 23, 2009 7:10 am

red_donn wrote:Have you considered screamers (burpees and push-ups strung together)?

No but thank you. I will have to give that a try. I have had to work a ton the last month so my time to work out has been severely hampered. I am glad to see the logs are coming along though. Anyway, here is todays.

Concentration- Abs

As usual a short 5 minute warm up.

Sit-ups (15 r, 2 s)
Planks (15 seconds, 2 sets)
Flutter Kicks (15 reps, 2 sets)
Figure 8s (15 r, 2 s)
Hello Dolly’s (15 r, 2 s)
Leg Raises (15 r, 2 s)

Its not too crazy but it hits the abs really good. As I get back into shape I will add more reps and sets.
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Re: IrishMike's Workout Log

Postby sammcl » Thu Aug 27, 2009 9:30 pm

Are you going to add more bodyparts to be hit directly?
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Re: IrishMike's Workout Log

Postby irishmike357 » Thu Nov 19, 2009 7:58 pm

Ok so I was kept out of training longer than I thought. I will officially be back in the dojo after Christmas, but will be slowly working my way back up in the mean time. I had some time tonight and decided to try some stuff out.

5 minutes of light warm-up and stretching.
Wanted a leg work-out tonight so I reached out to theassassin for his expert advice on how to do his elevator exercise (not sure if it has another name).

Elevators (3-4 minutes) Was planning 5 minutes, but this thing was HARD
Plants 30 seconds 2 sets
bodyweight squats 20
25 knees each leg (no room for my heavybag so I used a chair lol)
25 teep kicks each leg (used pillow attached to dresser)
25 round kicks each leg (not for power just to stretch and get back some form)

So I broke a sweat and felt fine afterward, just glad to find some time and get back on the horse so to speak. Then I grab my son (about 30 pounds) and go to head downstairs and almost lose it lol. Half way down the stairs my legs were trembling. I made it safely. But dam assassin I will live by your words for all leg exercise from now on. Anyone that wants a leg workout try those elevators.
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Re: IrishMike's Workout Log

Postby red_donn » Thu Nov 19, 2009 8:42 pm

If you want to work on explosiveness, try olympic movements with the dumbbells. The db snatch is a great move and you can experiment with the power and olympic variations. Clean and press/jerk with db's could be used as well.
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Re: IrishMike's Workout Log

Postby irishmike357 » Thu Nov 19, 2009 9:08 pm

red_donn wrote:If you want to work on explosiveness, try olympic movements with the dumbbells. The db snatch is a great move and you can experiment with the power and olympic variations. Clean and press/jerk with db's could be used as well.

I will put that on the list for tomorrow, assuming I can walk lol.
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Re: IrishMike's Workout Log

Postby KC Masterpiece » Thu Nov 19, 2009 9:29 pm

irishmike357 wrote:
red_donn wrote:If you want to work on explosiveness, try olympic movements with the dumbbells. The db snatch is a great move and you can experiment with the power and olympic variations. Clean and press/jerk with db's could be used as well.

I will put that on the list for tomorrow, assuming I can walk lol.


Unless you have good expierience with Oly lifts (which, for all I know, you do), the dumbbell lifts can take a while to master. I'd start lighter than you feel is appropriate and watch lots of footage if thats all you have access to.

But once you get form down, like red said, these lifts are fantastic.

Welcome back!
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Re: IrishMike's Workout Log

Postby red_donn » Thu Nov 19, 2009 9:52 pm

KC Masterpiece wrote:
irishmike357 wrote:
red_donn wrote:If you want to work on explosiveness, try olympic movements with the dumbbells. The db snatch is a great move and you can experiment with the power and olympic variations. Clean and press/jerk with db's could be used as well.

I will put that on the list for tomorrow, assuming I can walk lol.


Unless you have good expierience with Oly lifts (which, for all I know, you do), the dumbbell lifts can take a while to master. I'd start lighter than you feel is appropriate and watch lots of footage if thats all you have access to.

But once you get form down, like red said, these lifts are fantastic.

Welcome back!


You know, I found the db version of the snatch much easier to learn than the barbell version, which pretty much requires a coach.
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Re: IrishMike's Workout Log

Postby irishmike357 » Sun Nov 22, 2009 6:00 pm

I didnt put in my workout for yesterday. Not much time to do much, plus fights were on. I got in a little upper body cal workout though.

Sit-ups on exercise ball 3 sets of 20
Push-ups- 3 sets of 15
Diamond PU- 3 sets of 15
Wide Arm PU- 2 sets of 15


Gonna get some work in tonight as well.
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Re: IrishMike's Workout Log

Postby irishmike357 » Mon Nov 23, 2009 10:25 pm

No workout on Monday, but Sundays was-

warm-up and stretch (not sure if I need to say this everytime).

3 minutes of elevators (these kill me, my legs were shaking lol)
25 knee strikes each side
20 squats (bodyweight) 2 sets
20 lunges (bodyweight) 2 sets
2 minutes Plank
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Re: IrishMike's Workout Log

Postby irishmike357 » Fri Nov 27, 2009 10:04 pm

Wednesday November 24

Found a nice makeshift Pull-up bar

Max set (8)
Max set (6)
Max set (6)


Been a long time since I did pull ups. I am sure this number will grow.
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Re: IrishMike's Workout Log

Postby TheAssassin » Tue Dec 29, 2009 4:30 am

Glad you're using the Elevators man, they hurt like hell but are definitely worth it. Glad I could help. If you want to train lower body explosiveness here's a good website for them:

http://strnthcoch.tripod.com/plyobuild.html

Personally, all I do is just as high as I can on the spot with both legs, land in the squat position, then jump as high as I can again, extending my arms above my head, then repeat. Once you get comfortable with this, try to bring your knees to your chest.
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