Negatives Session

As the title suggests, the emphasis here is on the negative side of the exercise. I normally concentrate on this phase of the exercise anyway, but in this session it is EVERYTHING.

Make two passes through 2a to 2d. On the vertical jumps, focus on minimal ground contact time.

Warm Up (5 mins)
Main (25 mins)
1a) Rowing (500m, L8, 1'35", 27spm)

2a) Deadlift (5 reps @ 85-95% 1RM - 110kg) to Vertical Jumps (8)/BBS Leg Press (120:1'50") to BBS Leg Extension (25:55").
2b) Planche (15s) to "Hand Stand Lowers or One Arm Dumbell Press (8x16kg)"
2c) Lever (15s) to "Chin-Up Alternate One Arm Lowers (2x5 per side)"
2d) BackBridge (15s)

The big change here has been the introduction of a Body by Science single leg press followed by a leg extension. The are introduced in place of the deadlift to vertical jump performed on the first pass through. The extensions should see you thigh rippling in anguish after the presses!

There is some debate as to the danger to the knee of performing leg extensions - hence my use of the BBS protocol. The reason for the inclusion of this exercise? I want a devastating turning kick (yeun tak).

Negatives

I have just had a week off from 'formal' exercise. Captain Kid and I have been working our handstands and some planches as part of a general play (in between bike riding in particular), but all light hearted stuff.

Today offered a chance to get back in to the mix. Inspired by Usain Bolt's performance last night, I was determined to lift my game!

Warm Up (5 mins)
Main (25 mins)
1a) Sprints to Front Facing Figure Eights (15s:50s x 4)

2a) Hand Stand Press Ups/Handstand Lowers (4x3 Emphasis on Neg)
2b) Lever (15s)
2c) BackBridge (15s)
2d) Freestanding RLLs (4x5)
2e) Pistols (4x3)

I cycled through 2a-2e four times, taking 4-5 minutes to complete each circuit. The HSPUs required moderate assistance. The last set were simply handstands against a wall and slow lowering to the ground. Gains were made on the pistols of which at least one set was completed completely free. The RLLs are now totally freestanding as well.

I left the gym feeling comfortable with my performance but reckon I could give more. A few aches and niggles seem to have been worked out by the exercise.

Monday Negatives

Today was VERY hot - the hottest of the year so far. It made for a tough workout, despite significant hydration beforehand. The goal with this workout was to get to around 6 reps but to make the last two reps negatives. This might involve swapping exercises totally (such as military press to hands stand lowers). The aim being to fight the negative phase!

Warm Up (5 mins)
Main (25 mins)
1a) Sprints (15s:50s x 5)

2a) Hand Stand Press Ups/One Arm Dumbell Press to Handstand Lowers (Neg)
2b) Lever (15s) to One Arm Bent Over Dumbell Rows (Neg)
2c) BackBridge (15s)
2d) RLLs
2e) Planche (15s)

I cycled through 2a-2e four times, giving me about 4-5 minutes rest between any one individual exercise.

The HSPUs felt very difficult, but the backbridges in particular came with ease. The difficulty of the RLLs was controlled by the speed of the raising and lowering of my legs and using straddle.

Progress is hard to measure given the variation in sets and reps that I am currently using. Each workout I have done of late requires significant effort and leaves me sore the next day, so in terms of effort, I believe there is enough work being done to cause adaption.

I have to say I am just not interested or inclined to measure stuff. I am moving to a training model where I have a broad idea of sets and reps, with an aim of controlling density - fitting everything in to a 30 minutes session. But in terms of weight moved, I cannot be bothered to be bound to this. I just want to feel that I have pushed things in terms of difficulty and effort demanded.

As I would prefer to climb - and given these workouts place on the upper body, I am only doing one gym workout a week at the moment. This should allow me one 'broad spectrum' give-all climbing session and some shorter 'fingerwork' sessions.

I am not sure of the wisdom of restricting myself to 30 minutes of intensive, demanding physical body weight activity once a week, but it is tiring me out for a few days and so seems to be 'enough'. It also provides enough in the tank for my other physical pursuits.