Monday, 29 July 2013

Strength Training 12 week project

After spending some time off the mat. I've decided I would like to get a tad bit stronger. I wanted to do this while keeping my lean mass pretty close to what it is (not get heavier). So as a 12 week project I'm trying the Effortless Super Human protocol as outlined in The 4 Hour Body by Tim Ferris


So simply put 3 x 1 hour sessions in the week of the following workout (all in 45- 60min)

Step 1: Dynamic Stretching
7 Reps both directions of Over Unders (both directions)

Step 2: Push Ups
Build up to 2 Sets x 12 Reps (3 secs Tempo)
5 Mins rest between each set

Step 3: Dead lift 
1st Set 95% of 1 Rep Max (2-3) reps
Immediately followed by 12-18 inch Ply-Box Jumps (5-7 reps)

5 Min Rest (rest starts after ply-box jumps)

2nd Set 85% of 1 Rep Max (5 reps)

Immediately followed by 12-18 inch Ply-Box Jumps (5-7 reps)

5 Min Rest (rest starts after ply-box jumps)

Adding 2.5 kg each session

Step 4: Torture Twists
Building up to 3 to 5 Sets of 3-5 reps (3 second hold on each side)
30 second rest in between sets

Step 5: Static Stretching

DONE - combat sports training may be followed after this workout, but I will not perform the work out after BJJ training.

I've knocked up a spreadsheet to keep track of what I'm doing. Click here for spreadsheet


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