Workouts that work!

Hi guys,

Here again with some more advice on workouts. My particular goals are all about rehabilitation and so far it has been going great! My back is getting so much better amazingly quickly. Here is another workout I did the other day (note I'm not putting every workout up!):

Warm up

Jog 2 km
Mobility stretches

Main

Legs

TRX squats (really still warming up) 30 reps x 3 sets

Kettbell Front squats 2 x 24 kg 8 reps x 5 sets (+1 warm up set on lighter weights)

TRX one legged squats 5 reps x 2 sets (each leg)

At this point my legs were well and truly toasted!

Back

Dead-lift

60kg x 10 reps
100kg x 6 reps
140kg x 5 reps
144kg x 4 reps
145kg x 3 reps

Core

Turkish getup

3 x stability training with shoe
3 x 8kg
3 x 12kg

Plank

1min x 3

Cool down

Row 10mins
3 x tai chi 24 form
Full stretch

So notes on this one. Firstly, there is a big early emphasis on the legs. Lots of squatting is an essential part of this plan as:

1) It really gets your metabolism going and I want to loose weight
2) Squatting correctly will help my lower back recover (so far it has been doing wonders)
3) Squats are simply great functional training for martial artists, everything depends on the legs!
4) Kettlebell squats, front squat variations and one legged squats also build a killer core and balance

Then I threw in my first big dead-lift session of the year. Now this was good and bad. Good that I could do it, pain free for the first time. Bad that I am puny compared to pre-injury times. This is natural, but my one rep max used to be in the 220 kg area and I was easily clearing double body weight for reps. Oh well, just have to get back into it slowly and rebuild.

The getup was much better this time, doing the stability training is an absolute must. To do it, balance a shoe on your closed fist and perform the get up, nice and slow. This will absolutely make sure that your form is spot on and wobble free. For a video of a total boss doing a heavy get up see HERE

The final note is make sure you cool down and do a proper stretch. My stretch routine will feature in another post, it is an absolutely essential part of the workout especially when you have injuries.