It might just come to an end?

Despite the amount of time and dedication a few of us put in to commit, Joseph is getting back to his hometown, I am pursuing my sports degree, we do not see any way to keep this small group alive anymore.

Therefore, we have no choice but to call it off for the time being for the greater good. The near future would probably see us conducting a bigger session or even me bringing in The Orginal Bootcamp from Australia right here in Malaysia and soon put other people out of business. I’m not putting the hopes too high up though.

I’ll be leaving on the 28th June for studies. However, I will definitely update this blog in terms of training which includes cross-training, nutrition and other training related issues. I might also have a few unofficial sessions with friends, till then..

Stick around.

Something different.

I had a word with Kirksman when I was in Malacca for a short trip. He told me that Coach Wu noticed that my quads were weak during my pulls. It was really obvious when I had a slow breakoff from the ground during my max deadlift pull. 

So I guess he and Coach Wu got something up for me. Thanks guys. 

Its is basically an anti-periodization programme. As for me , I’m aiming to pull 210kilos before the year ends. 

So this is how the workout is. I know it sounds really weird, but trust me it is tough as hell.

Deadlift

Pull a double 170kg for a max.

Drop down to 150kg for 4×3 

Snatch Deadlift of 25kg plates (explosive movement towards the back extension )

90kg x 5 x 5

Bench Press , Barbell Rows, Side Raises and Dips are optional workouts since I have a really focused goal right now. 

Now I made a short analysis after the workout and I realized that my movement isn’t as quick as its supposed to be. My body is still adapting to the new workout routine. I’m seeing some results by end of this year. 

This is where cross-training comes into play. No! You wouldn’t get weaker or loose muscles or strength. It is a myth. The whole point of performing cross-training is to gain extra speed hence getting quicker breaking off the ground which would keep me closer to my 210kg pull goal by end of the year. 

 

Cross-training is tomorrow. Joseph has a big group waiting and tomorrow is speed day. See you outdoors !

A much enjoyable session with fellow lifters.

This blog is not catered for only cross training or even body building. Its catered for the general fitness but with specific contents on each topic. 

Yesterday, Shaun and I went for a short trip to Malacca. We were training in a weight lifting facility area. As you all know I am not much of a weightlifter but we all hangout together. Kirksman was nice enough to pick us up at the toll booth upon arrival in Malacca. 

The place where we trained

(thanks for the photo Shaun)

Joseph was supposed to come along but he was hooked to something else that was unavoidable. So I did some tire flips and attempted to pull my new PR for the deadlift which is 190kg but failed. It broke off the ground though. At least it did. 

This is the video of where we trained and some action in it. Take a look !

I am considering new methods in my training. I need to really look on the diet and get in enough food which I’m technically not at all. 

For example the tire flipping. We need to get one in KL for sessions like those. They are definitely good for the lower body conditioning and it does condition the gluts real hard as well. Not mentioning grip strength as well. That is where I noticed I am lacking, well besides the upper body as well but I’m working on something which I’m looking to yield in the next 6 months or so. 

Stay tuned for the next session of cross training. 

 

Coming up next week :

Shuttle Runs are good for the agility.

Sandbag is your new buddy.

If you could recall, I was writing alot on sandbags and how much of goodness it would do to a trainee who has a certain level of consistency in cross-training. Sandbags are just so versatile you could use them for any type of training approach. 

 

This is what we did today ;

I got the sandbag that I posted the other day, some directional cones and a high level of commitment towards training.

8 sandbag raises

Sandbag Jog ( Well thats what we call it )

8 pullups

8 diamond pushups

Workout was ended with a short circuit of woodplanks from cone A to cone B . A video will be  posted soon.

We were being totally realistic today since it is the first time we were using sandbags. Though it felt like we had an additional amount of flabs on our body especially when the sandbag was on the shoulders, it turned out to be one hell of an ass kicker.

 

Thomas ( white tee )  joined us a week ago. He showed an exceptionally high level of commitment towards training. 

 

 

My Truth About Cross Training. Part 2

Part 1, we were on the surface of everything, the simple routines for cross training.   

Now since you have already gotten the hang of a reasonably short form of circuit. Why don’t we spice things up a little bit.

Just a few hours ago, me and a few mates went out to the park for some ass-kicking training and this is what I had in store for them.

10 burpees 

50 m sprint

10 pushups

15 kneetucks 

jog to start position without any rest

10 burpees

50m sprint15 kneetucks

6-8pullups

jog to start position

It may sound like a piece of cake, but wait till you are halfway there. You will then notice the intensity increasing automatically especially on the burpees where you literally struggle to complete the final 5 of the first circuit. Try to complete at least 2 circuits without cheating. 

As you progress, you would soon find out that completing 4 circuits is a piece of cake. Now the freuqency of this workout may vary especially when you look at crosstraining as an acessory workout day. I would recommend 1 session per-week if you are into any form of oly,strength or even bodybuilding. But if you just do crosstraining entirely, then 3 sessions a week would give you maximum results

Now, when you have already reached a level where you regard the above circuit program as a stale one, it is obviously a time to move on to another level of cross training.

Sandbags are always considered as odd objects but it would certainly do wonders in crosstraining

The sort of training would change a little. We are now using materials like a sandbag and a decently sized tire. The previous workout scheme, I would regard them as the Bodyweight routine where you play around with nothing but just your bodyweight, so the resistance would just lay around a 1:1 ratio. When you start adding things like sandbags, you add resistance, hence increasing the workload and the most important thing, maximum total body recruitment AND it also hits the core real hard 

I got my equipments up online to show you how easy is it to get some work done. The only thing that lacks now is a tyre.

Try this

Sandbag Get Ups 

Sandbag Cleans

You could also try some other sandbag movements like the sandbag high pull and catch or just do one of the basic movements like resting the sandbag on your shoulder and get some cardio done. Get creative ! Try many combinations, you may also fine some useful resources on youtube as well. 

Cross-training is proven to produce good results. If you are just looking into getting rid of those unnecessary gut or to just even increase the level of your conditioning. You would not just get quicker, but leaner and the dream physique that you psych your ass for is just a sprint away. 

Good Luck

My truth about cross training. Part 1

We all have lots of faith in cardio, heck even more than we have in our own religion. We think that cardio is the best solution to all. Fat loss, muscle gain and everything else your grandma has in her marketing bag.  

But what if it actually is pretty much true?

This is a sample of a workout based on the principals of cross training.

What if CARDIO could actually assist you on the goals eg; strength etc?

Ever heard of cross fit? cross training? I’d personally call it the 4am training. Why? Because thats the best time I believe to commit yourself to crosstraining. 

How does cross training help in strength oriented goals? 

A very good example ; ME. I have issues with starting lift offs on my deadlift. Reason so is because I don’t have ANY starting speed. So then I decided to seek help through the internet wandering around till I read an article on Cross-Training ( well thanks to people around me as well )

And then I started of with this simple routine ; 

10 burpees, 50m sprint, 10 pushups .

10 diamond pushups, 50m sprints , 10 kneetucks.

I did that for 6 times and when I went home I pat myself on the back; It was one hell of a workout @ 4am that is.

After 4 weeks of cross-training. I got back to the gym, and I had an off the ground 180kg deadliftt and it was upp uppppppppppppppppppppp and lockout 180kg and that point of time i weigh approximately 69kg.

And I went to squats , Did 150kg and then attempted 160kg parallel and I got it through.

Later on, I decided it was time to take another break , approximately 4 weeks after lifting.(Notice that i dont bench?Talk about why later. 

I got abit more creative during cycle 2 of my conditioning. Managed to get a manila rope, some weight plates, cones and a decent dumbell.

 

So this is what I did, an ass kicker especially the day before you did a lower body workout.

Shuttle Sprints

Dumbell Snatches

Pullups

Knee Tucks

Notice the lower body dominant workout ; the dumbell snatch and the shuttle sprints. While the knee tucks work pretty much on the abdominals, the pullups are however the total upper body movement which at an intense pace would benefit the upper body alot for the fact that mine is really really not at par compared to the lower body ( See why i don’t bench )

This time, I had some weights on the snatches, more towards generating additional explosive movments rather than going weightless/bodyweight throughout . Variation  :) 

 

See you in part 2.