Inspiration from Tom Hafey

Below is a video of ex Aussie Rules Football player and coach Tom Hafey.

The video is an advert for Jeep but actually contains some fantastic words of wisdom.

Though the advert makes him out to be 70 years old, Tom was actually close to 80 when this was filmed.

Having looked up some information on Tom, his physical routine is very simple.  He gets up early to run, swim and do basic bodyweight exercises like press ups and sit ups.  Then after that he returns home to his breakfast of porridge, fruit and tea.

There are no fancy secrets here: no amazing supplements, no fancy equipment or complicated routines, just effort performed with regularity and sensible food.

Now I am not knocking advanced training plans, the use of exercise equipment or supplements, I make use of all of these things.  Its just that people can lose sight of what is really important.  Some people argue constantly over the most effective training programs, what is and isn't safe and so on.

Then there are people, like Tom, who just get out there regularly and put effort into making themselves better. That's it.

Get that right first, put the effort in consistently and then you can worry about what the best combinations of exercises is, or how many calories of carbohydrates you should consume post workout.  However by that point you will probably be beyond caring because you will be fitter and healthier.

As a Personal Trainer there are some people with whom I need to get very specific when it comes to exercise choice, if they are competing in particular sports, working through re-hab or have special health considerations.  However with most people what I work on is getting them exercising regularly, getting them enjoying movement and giving them a sense of achievement and progress.

So if exercise isn't part of your day-to-day and you want to still be active and healthy at 80, like Tom, drop me a message and we can get you back to living.

"If it is to be, it is up to ME"

Train hard, live happy

Bradbury

Never Gymless

Hi Guys & Girls,

So a lot has been going on in past couple of weeks.

Firstly, it is time to move onto the next phase of this blog.  I will be returning back to England in less than 2 months.  Up until this point I have been using this blog as a means to give you guys an insight into my training by updating my training diary online.  From the feedback I have got I know that this has been well received, however from this point on (and for the foreseeable future) I will not be posting details of each of my training sessions on this blog.

Instead I will use this blog to post general information on my own training, I will also be featuring more posts discussion specific aspects of training technique, methods and frequently asked questions.  I also intend to keep posting inspirational stories and achievements in the world of training and athletics.

My aim is always to provide useful and informative posts for all you guys and girls that read this, so keep reading and leave feedback comments below.


So... My gym membership expired last week and to save money I do not intend to re-new it until the last month of my time here in Banff.  However, this provides a great opportunity to get creative with training at home and outdoors.

All I have is my own body, some gymnastic rings and some resistance bands.

In my next post I will put up some sample sessions that I have been through, to give you some ideas but the main point is this...
...With enough knowledge, determination and creativity there is no reason that any athlete NEEDS a gym in order to accomplish their physical goals.

I work with many clients outside of the gym using very low tech, basic kit (if any) and the results are fantastic.  Don't be fooled into thinking that you need all the latest equipment and fancy training environments to get brilliant results.  If you have never worked with me before and are in doubt then drop me a message and I will be happy to take you through a complementary session, no fancy gym, just the stuff that works and gets results!

Train hard, live happy
Bradbury

All the Latest Training

Hi Guys & Girls,

An update on my latest training and a some news.

Below is what I have been doing for the last couple of weeks; the strength training continues with some horrific conditioning sessions and quality BJJ sessions.

As always I will continue updating the blog with new articles, however you might notice that there will be a break in my sessions updates, this is because I am taking an extended rest period while I have family visiting me here in Canada.  I am using this as an opportunity to let my body recover from the heavy workload I have been putting it under.  I will be doing lots of hiking in this time, trying to keep my diet clean and nutritious and doing SMR (Self Myo-Facial Release) work and stretching to help muscle and soft tissue recovery.

So...here is the latest training.

Tuesday 19th March:
Conditioning

100 Rope Turns
10 Burpees (full technique with a press up at the bottom, no sprawling burpees)
10 Press ups
10 Bodyweight Squats
10 Pull ups

x 10 Rounds (for time)

My P.B. for this session is 25min 17 sec,
this time it took me 26min 15, less than a minute slower and quicker than my second fastest time.
It was really tough, I was feeling tired when I started but I am happy with the result.

I really recommend trying this one yourself, it is simple and can be scaled down to suit your fitness level,
e.g. just do 3 or 5 rounds for time!
Just stay strict on your form for each rep, if not, you are only cheating yourself!

- - - - - - - - - - - - - - - - - - - - - - - - - 

Wednesday 20th March:

BJJ session x 90 mins

@ Canmore Fight Club

- - - - - - - - - - - - - - - - - - - - - - - - - 

Thursday 21st March:

Rest Day

- - - - - - - - - - - - - - - - - - - - - - - - - 

Friday 22nd March:

Strength

1) Snatch stages - no weight, just dowel rod (for technique - teaching a friend)

2a) 2DB Step ups (high step) 4 x 5ps

2b) Resistance band face pull to external rotation 4 x 20

3a) Back Lever (flat tuck on bar) 3 x max

3b) Front Lever (flat tuck on bar) 3 x max

4a) One arm Pull ups (R.band assisted) 3 x 4ps (alt.)
4b) Butterfly sit ups (with pad under low back and R.band) 3 x submax

- - - - - - - - - - - - - - - - - - - - - - - - - 

Saturday 23rd March:

Strength

1a) Flat BB Bench press (normal grip) 4 x 2-5

1b) Explosive Press ups 4 x 5

2a) Pause Deadlifts 3 x 10

2b) Straddle L (on box, low, straight leg)

3a) Revers Hypers (S.ball) 2 x 12

3b) S.ball Oblique crunches 2 x 15ps

3c) Nordic curls 2 x 8

- - - - - - - - - - - - - - - - - - - - - - - - - 

Sunday 24th March:

Rest Day

- - - - - - - - - - - - - - - - - - - - - - - - - 

Monday 25th March:

Conditioning (Partner session)

Rower Intervals - Row for 1 minute and record average power output in watts

Rest 3 minutes

x 5 sets

Rest 5-10 Minutes

Burpees (full with press ups) x 30 sec

Fireman lift and carry (swap sides each 10 meters) x 2 mins

Bear crawl x 30 sec

Rest while partner works

x 3 sets each

This was a great session, working with a partner is fantastic and allows you to do great exercises like the fireman's lift and carry that you simple could't do on your own.

- - - - - - - - - - - - - - - - - - - - - - - - - 

Tuesday 26th March:

Strength

1) Clap pull ups x5, x4, x3, x2, x1

2a) One arm BB rows 4 x 5ps

2b) Symmetrical Deadbugs 4 x 30 sec ps

3a) 2DB split squat 3 x 8-12ps

3b) Handstand to lower 3 x 5

- - - - - - - - - - - - - - - - - - - - - - - - - 

Wednesday 27th March:

BJJ Session x 90 mins

@ Canmore Fight Club

- - - - - - - - - - - - - - - - - - - - - - - - - 

Thursday 28th March:

Rest Day

- - - - - - - - - - - - - - - - - - - - - - - - - 

Friday 29th March:

Rest Day

- - - - - - - - - - - - - - - - - - - - - - - - - 

Saturday 30th March:

Conditioning

5 Power Clean & Jerk

6 Pull ups (kipping allowed)

7 Burpees (full w/press up and lateral jump over bar)

12 Star Jumps

Start a new round every 2 minutes for a total of 10 rounds (20 mins)

GREAT SESSION!

I managed to increase on last time I did this by doing 6 pull ups in each round instead of 5

- - - - - - - - - - - - - - - - - - - - - - - - - 

Sunday 31st March:

Strength

1) 1 DB Swings (2 Hands) 3 x 15

2a) Deadlift (normal) 5 x 5
2b) Overhead BB Shrugs 5 x 10-12

3a) Planche (flat tuck) 3 x 2 (max)
3b) BB one hand Overhead press 3 x 12ps
3c) The Flag 3 x 5

4a) BB Wide grip bench 3 x 15
4b) DB Windmill 4 x 5-6ps

- - - - - - - - - - - - - - - - - - - - - - - - -

Monday 1st April:

Rest Day - With 3 hour hike

- - - - - - - - - - - - - - - - - - - - - - - - -

Tuesday 2nd April:
Strength

1) Hang Snatch 3 x 3

2a) 2DB Bulgarian Split squats 3-4 x 5ps
2b) R.band Pull aparts 4 x 20

3a) Back Lever 3 x 5 reps (drop into position and back up)
3b) Front Lever 3 x 5 reps (drop into position and back up)

4a) Inverted rows (w/weight) 3 x 10-12
4b) Cable Woodshop (low to high) 3 x 12ps
4c) 2DB Farmers walk 3 x max

- - - - - - - - - - - - - - - - - - - - - - - - -

Wednesday 3rd April:

BJJ x 2 hours
@ Canmore Fight Club

- - - - - - - - - - - - - - - - - - - - - - - - -

Thursday 4th - Sunday 7th April

Family Visiting - Rest and Active Recovery


Keep training hard people, I will be trying to get the odd session in while my family are visiting.

Train hard, live happy
Bradbury

Motivation for training

Hi Guys & Girls,

I recently stumbled across this advert on youtube, after originally seeing it quite sometime ago.
It contains a very short but to the point insight into training motivation which I find speaks to me.

Now obviously everyone's motivation for exercising is different but if you are involved in any kind of competitive sport then this message might particularly resonant with you, I know it does with me.

Even if you are not exercising to be better at a particular sport, I think that this message can be applied.
We are all exercising for some reason, maybe to be healthier or look better or gain confidence.  Whatever it is, there will be those moments that test your progress, and when you come across those moments don't you want to honestly be able to say to yourself: "I tried as hard as I possibly could".

You make dozens of choices everyday which will effect your ability to reach your goals. You have the power to do what it takes to bring yourself closer to realising your full potential or set yourself back further.
Generally I find that people pretty much know what they should be doing to make themselves healthier, the problem is that they make the wrong choices, time and again.

If you want to do something, you can do it!  Don't listen to the nay-sayers.
However, you are going to have to stay focused, I find that messages like the video above keep me focused and help me to make all those little choices that when you add them together, make the difference between me and the next guy.

Train hard, live happy
Bradbury

The training goes on!

Hi Guys & Girls

So here is another couple of weeks worth of training,
I have decided to make a slight change to how I present these sessions to you.
I have decided to no longer include the weights that I used for the particular exercises, or the number of reps achieved.  I will still be keeping a record of this for my own purposes, as I believe it is very important to track progress in any type of training that you are engaged in, with the purpose of continually trying to improve.

I don't want anyone getting hung up on the particular weights that I personally am lifting, if a lift calls for 3-5 reps, it should be 3-5 reps at a weight which is right for the individual, not what I happen to be lifting that day.  Hope you like the changes.

Sunday 3rd March:
Strength:
1) 1 DB Swings (one hand)  3x10ps

2a) Deadlift (normal stance and grip - w/straps)  3-5 x 1-5
      Trying to really focus on posture and technique, I sometimes take my camera to the gym and
      filmed my sets, checking my posture and reducing the weight until I was sure that I can keep perfect
      form.  With big compound lifts, it is important to do this.  Form must never be compromised!

2b) BB Overhead Shrugs 3-5 x 10

3a) Handstand hold 4 x max
3b) One arm press ups  4 x 8-10ps

4a) The Flag 3 x 5
4b) Reverse Hypers (S.ball) 3 x 10
4c) Dips 3 x submax

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Monday 4th March:

Rest Day - was slightly ill so decided to rest and recover

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Tuesday 5th March:

Conditioning:

One Mile Sprints - Treadmill set to 5% incline

Rest for 5 minutes between sets

1 - 7.25  (previously 7.30)

2 - 8.06 (previously 7.35)

3 - 8.32 (previously 8.50)

I was happy with the first set, but obviously the next two went downhill in terms of performance.

Will try harder next time as I am determined to get my cardiovascular fitness up.

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Wednesday 6th March:

BJJ x 90 min @ Canmore Fight Club

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Thursday 7th March:

Rest Day - Early mornings and long days at work had me tired so I took another rest day

Snowboarding x 60 mins

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Friday 8th March:

Strength:

1) Cleans (full) 5 x 3

2a) BB Bulgarian Split Squats 5 x 5ps
2b) Planche 5 x max

3a) BOR BB  3 x 12-15
3b) Front lever hold  4 x max (Alt. between flat tuck and straddle)

4a) Back lever hold 4 x max (Alt. between flat tuck and straddle)
4b) Around-the-world Pull ups 3 x 8-12
4c) Farmers Walk (with DBs) 3 x max

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Saturday 9th March:

Strength:
1a) Weighted Dips 5 x 3-5

1b) Clap press ups 5 x 5

1c) Resistance band 'pull aparts' 5 x 20

2a) Headstand Reverse leg lifts 4 x 8

2b) Hanging leg raises (side to side) 4 x submax

3a) Deathwalks (2DB) 3 x 10-12ps

3b) Inchworm 3 x 8-10

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Sunday 10th March

Rest Day

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Monday 11th March

6-7 hours of Hiking in Jasper (Canada)

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Tuesday 12th March

Conditioning:

Tabata Intervals

- Burpees (full with press ups at bottom and pull up at top)

- BB Landmines (Bar with 25lb plate)

x 6 minutes

REST 3 mins

- Skipping

- 2 DB front squat to twisting uppercut

x 6 mins

REST 3 mins

x 2 rounds

REST 5 mins

Row 5 x 200m  with 30 sec rest between sets

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Wednesday 13th March

BJJ x 90 mins @ Canmore Fight Club

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Thursday 14th March

Rest Day - Driving 600km and doing 6-7 hours of hiking at the weekend had worn me out slightly

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Friday 15th March

Strength:

1) 2 DB Swings 4 x 15

2a) Sumo Deadlift 4 x 5

2b) Overhead BB Shrugs 4 x 8-10

3a) L-sit hold (5 sec) to Headstand and 3 Reverse leg lifts  3 x 3

3b) Symmetrical Deadbugs 3 x 35 sec ps

4a) BB Overhead press (wide grip) 3 x 8-10

4b) 2 DB Bench press 3 x 8-10

4c) Dips 3 x submax

Perform exercises 4a, 4b, 4c back to back with little rest in between, then rest for 2-3 minutes after 4c

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Saturday 16th March

Strength:

1) Muscle ups (bar) 3-5 x 3-5

2) One-arm Negative pull ups  4 x 1-5ps Alternate  (When you can't control the speed of the decent, use the spare hand to grip your working wrist)

3a) Back Squats 3 x 12-15

3b) Rear shoulder exercises (2DBs) L / Y / W  3 x 15-20

4a) Lateral lunges (2DB in racked position) 3 x 8-12ps

4b) Hollow body rocks 3 x 35 sec

4c) Arch rocks 3 x 35 sec

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Sunday 17th March:

Rest Day

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Monday 18th March:

Conditioning:

Sprint - using a Spinning Bike

60 sec sprint

90 sec recovery

x 5 sets

40 sec sprint

40 sec recovery

x 7 sets

20 sec sprint

10 sec recovery

x 10 sets

Normally I would have added some other exercises to this session but I strained my low back slightly on Saturday with squats and I wanted to rest it up.  This sprint session allowed me to get some good cardio conditioning in while keeping the low back relatively rested.

Don't allow yourself to become stagnant with your training, always look to progress, somehow, depending on your goals.

Train hard, live happy

Bradbury

Training

Hi Guys & Girls

I know it has been a while since I last did an update on my training but here we go.

Tuesday 12th February:
Conditioning

Rower Test
- Row 6 x 500m (level 10) Rest as long as the previous set took, your score is the average of all 6 sets.

1 - 1.40 (.0)
2 - 1.41 (.3)
3 - 1.43 (.6)
4 - 1.43 (.1)
5 - 1.45 (.2)
6 - 1.46 (.0)

Average = 1.43 (.2)

My previous score was 1.43 (.4) so this was an improvement.
This is a nice little session, quite short but absolutely brutal and there is no faking the scores, I am glad that I got an improvement as even a slightly faster time is tough to obtain with this one.

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Wednesday 13th February:

BJJ x 90mins @ Canmore Fight Club

(+ 90 mins of Snowboarding during the day)

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Thursday 14th February:

Strength

1) 2 DB Swings 3 x 15  (2x35lbs) / (2x35lbs) / (2x40lbs)

2) Deadlift Rack pulls (normal stance - bar just above knees) 5 x 5

    Using straps 125kg / 130kg / 135kg / 140kg / 140kg

3a) Planche (flat tuck) 3 x 2 reps for max time

3b) Cable 1-arm sword draws 3 x 15ps (7.5)

3c) See-saw DB press (2x50lb)x20ps / (2x55lb)x13ps / (2x60lb)x10ps

4a) BB Suitcase Deadlift 3 x 8ps  @  43kg / 43kg / 47.5kg

4b) Dips x13 / x16 / x15

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Friday 15th February:

Strength

1) Clean (full receive) 50kg x2 / x3 / x3

2) 2 DB split squat (front foot on 12 inch box) 5 x 5ps

    (2x20kg) / (2x25kg) / (2x27kg) / (2x29kg) / (2x34kg)

3a) 2DB BOR 3 x 15-20ps  (2x45lb) x17 / x15 / x16

3b) L-sit on DBs (5 sec hold) transitioned into Headstand (5 sec hold) and back  3 x 3

4a) Around the world Pull ups x8 / x8 / x6+2 / x6+4

4b) Symmetrical Deadbugs 2 x 35 sec ps / 2 x 30 sec ps

4c) Farmers walk (2x100lb) x2 without straps / x2 with straps

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Saturday 16th February:

Rest Day

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Sunday 17th February:

Conditioning

5 Power Clean & Jerk (50kg)

5 Pull ups (kipping allowed)

7 Burpees (full technique, with press up and lateral jump over bar)

12 Star Jumps

The above is 1 round, start a new round every 2 minutes for a total of 10 rounds

This is a killer session. The first few rounds aren't too bad but by round 6 you are gasping for breath and the 2 minute timer seems to be getting faster and faster.

Previously I had did this session with only 5 Burpees and 10 Star jumps per round so I was happy that I was able to increase the difficulty and still complete it, next time will have to be harder again!!!

Rest 5-10 mins

Tabata intervals (20 sec work, 10 sec recovery) on the Rowing machine x 4 mins

Kept between 95-99 meters covered per interval

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Monday 18th February:

Strength

1) Supine one arm med ball throws 4 x 5ps  (5-7kg)

2) Incline BB Press (normal grip) 5 x 3-5

    65kg x5 / 70kg x5 / 72kg x3 / x3 / x3

3a) BB RDL 4 x 12-15  70kg x15 / 75kg x15 / 76.5kg x15 / 80kg x15

3b) Handstand to lower 4 x 4 (tried to push back up but not getting it today)

4a) Reverse hypers (S.ball) 3 x 10-12  (x10 / x12 / x12)

4b) One leg S.ball hamstring curls 3 x 10ps

4c) The Flag 3 x 5

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Tuesday 19th February:

Strength

1) 1 arm DB Snatch 4 x 3ps (65lb)

2) Weighted Pull ups (OH wide grip) 5 x 2-5

    (+65lb) x3 / x3 / x2 / (+55lb) x4 / (+45lb) x4

3a) Front squats (pause at bottom) 3 x 10-12  (115lb/52kg) x12 / x10 / x10

3b) Rear shoulder ex L,W,Y using 2DB 3 x 15 each

4a) Back lever 4 x max  Alt. between Straddle and Flat tuck

4b) Front lever 4 x max Alt. between Flat tuck and Straddle

4c) Pistol 4 x 10ps

      Bodyweight / 15lb DB / 15lb BB in front squat position x5ps + BW x5ps / 15lb BB x5ps + DB x5ps

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Wednesday 20th February:

BJJ x 90 mins @ Canmore Fight Club

- mostly sparring, great session for practising technique and learning weaknesses

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Thursday 21st February:

Conditioning

Progressive Hills

- start at 6.3mph and 0% incline for 1 minute

  Then every 20 seconds increase the incline by 1% until failure

  Bring the treadmill down to a recovery pace for 1 minute, then repeat for a total of 3 sets

Set 1 - 6.3mph beat 15% incline (machine's max)

Set 2 - 6.4mph beat 15% incline

Set 3 - 6.5mph beat 15% incline

Happy with this result, last time I completed 3 sets at speeds of 6pmh, 6.1mph and 6.2mph so this is a good increase.  Again, next time I will continue to try and increase the intensity.

Rest 5 mins

Tabata Interval Shuttle in hall x 6 mins

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Friday 22nd February:

Strength

1) 1 DB Swings (2 hands) 3 x 15  (70lb / 75lb / 75lb)

2a) Sumo Deadlifts (mixed grip) 5 x 3-5

    106kg x5 / 110kg x5 / x5 / 115kg x5 / x3

2b) OH BB Shrug 4 x 10  70lb / 85lb / 100lb / 100lb

3a) Planche (flat tuck) 4 x 2 max reps (30 sec between reps)

3b) Wide grip BB bench 4 x 12-20  52kg x 20 / 57kg x 17 / x15 / x14

4a) T.get up (BB) 2 x 3ps  (30lb / 50lb)

4b) Cable woodchop (low to high) 2 x 12ps  (32.5)

4c) Crossfit style "butterfly sit-ups" with pad under low back for increased extension x 35 / x 50

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Saturday 23rd February:

Strength

1) Broad jumps 4 x 3

2) BB Front (Box) Squats (12 inch box - thighs to parallel) 5 x 4-5

    70kg x5 / x5 / 74kg x4 / x4 / x5

3a) 1 DB Row 3 x 15-16ps  (80lb/36kg) x15ps / x16ps / x15ps

3b) L-sit (5 sec hold) to Headstand (5 sec hold)  3 x 3

4a) Pull up to 'Ice cream maker' (flat tuck variation) x5+3 / x7+1 / x6+2 / x6+2

4b) Inchworms 4 x 8

4c) Un-even Farmers walk (DBs) x2 sets (1ps) without straps / x2 sets (1ps) with straps

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Sunday 24th February:

Rest Day

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Monday 25th February:

Conditioning

Row (level 10) - Rest as long as previous interval

1,000m - 3.29 (.6)

500m - 1.43 (.8)

250m - 49 (.1)

250m - 49 (.6)

100m - 19 (.3)

100m - 19 (.8)

100m - 19 (.8)

100m - 19 (.7)

Total = 8.17 (.8)

This was my first attempt at this session, it was recommended by a friend.  I liked it because it forces you to work hard, it is measurable so that progress can be charted and the variation in distances keeps the body guessing, however perhaps in the future I will include some other work afterwards.

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Tuesday 26th February:

Conditioning

BB Complex which I have nick-named "The Fight"

I have given it this nick-name because each round last 6 minutes, the length of a competition fight at my level of BJJ and just like a fight it taxes your physical strength, your lungs and your mind.

By the end of each round my forearms are blowing and my body feels fully tested from head to toe.

3 Bent Over Rows

3 Hang Power Cleans 

3 Push Press

3 Back Squats

3 Pull ups (no kipping)

3 Bar facing Burpees (full technique, no press up)

Complete as many sets of this complex as possible in 6 minutes, then rest for 3 minutes, repeat 3 times

Round 1 - 5 sets with 50kg bar

Round 2 - 4 sets with 50kg bar

Round 3 - 5 sets with 50kg bar

This performance is an improvement on last time where I used 40kg for the first round.

This session was horrific.

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Wednesday 27th February:

BJJ x 90 mins @ Canmore Fight Club

(+ 45 mins of Snowboarding during the day)

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Thursday 28th February:

Strength

1) Backwards roll to feet (powerful OH press) 4 x 3

2) Handstand Press 5 x 2-4  (on DBs) x 4 / (with DBs end on for full ROM) x 2-3 / x 2 /

                                            x2 + 3 NEGS / x2 + 3 NEGS

3a) Deadlift (pause 2 inches off the floor on each rep) 3 x 10  @ 60kg using straps

3b) Symmetrical Deadbugs 3 x 35 sec ps

4a) Back lever 4 x max  Alt. between Straddle and Flat tuck

4b) Front lever 4 x max Alt. between Flat tuck and Straddle

5a) Nordic curls 3 x 8

5b) 'Butterfly style sit-ups' holding BB overhead 3 x 12  with 60lb BB

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Friday 1st March:

Strength

1) Muscle ups (bar) x3 / x3 / x4 / x4

2) One arm Inverted Row (feet on box) 5 x 5ps with overhand grip

3a) Back squats 3 x 15 @ 65kg (can do more next time)

3b) Resistance band Rear shoulder ex. 3 x 20 each (Pull aparts & face pull to external rotation)

4a) Straddle L (middle split hold) 3 x 4-5 sec ps

4b) 2DB Walking Lunges 3 x 12ps  (2x40lb) / (2x45lb) / (2x50lb)

4c) 1DB Overhead hold (lats engaged) 3 x 20 sec ps  @ 50lb / 55lb / 60lb

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Saturday 2nd March:

Rest Day with 1 hr Snowboarding

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So there you go, a couple of weeks of what I have been doing.

I hope your training is going well, maybe you have found a few ideas from this blog, but if you don't feel that you are progressing towards your goals or if you are bored of the same old sessions then drop me a line and I can help you achieve your potential.

Train hard, live happy

Bradbury

Females in Sport

Hi Guys & Girls.

Those of you that follow the UFC will know that a major event took place last night.
For those of you that don't, the Ultimate Fighting Championship (UFC) is the worlds biggest Mixed Martial Arts (MMA) organisation.  It was started in the early 90's as a way to settle the argument as to which was the world's best and most effective martial art.  Any style of fighting can be used and there are few rules.

MMA is considered the world's fastest growing sport and while other, smaller organisations, have hosted female bouts, until last night the UFC never had and I have to admit that until then I had never watched one.

Last night marked the first ever female fight in the UFC between Ronda Rousey and Liz Carmouche.

The standard of fighting was great, these are top level athletes: Rousey is a 2x Olympian, winning a Bronze medal in Judo at Beijing and Carmouche, while relatively new to mma, is a former US Marine.

This wasn't presented as a cute exhibition, but a serious competition and I hope that it is the start of many more such changes in sport in general.  In my opinion female divisions being included in the UFC and MMA in general, is long overdue.

The disparity of opportunities between male and female athletes is disgraceful.
To say that female athletes, who are just as dedicated and skilled in their sports as their male counterparts, are over-shadowed is an understatement.  In many organisations they aren't even given the opportunity to compete at the highest levels. I can think of no reason that this can be justified.

I was in the crowd at London 2012 when Gemma Gibbons won her Silver medal in Judo and watched the excitement the next day at my home club of Camberley as Karina Bryant (from the same club) won Bronze.  Judo has been an Olympic sport since 1964 but female Judoka had to wait until 1992 before they could even compete as Olympians in the sport that they had dedicated their lives to.
In 2012 Bryant and Gibbons were the only two members of Team GB to win medals in Judo.

At Camberley Judo Club I have watched many of the full time athletes there (male and female) train harder than most people will ever be able to imagine.  Training multiple times a day, often while holding down jobs and living on site in less than desirable conditions.  I find it infuriating to think that other athletes around the world who similarly train tirelessly for their particular sport may be denied the opportunity to compete at the highest levels on the seemingly arbitrary basis of their gender.

I am going to pick on the Olympics here because they are promoted as a display of unity and sporting equality, where almost every nation in the world comes together, puts aside differences and disputes to engage in the passion of sport.
How hypocritical then, that over the years so many athletes have been denied the opportunity to compete at the games simply because they are female.  Here are some examples of when various sports were introduced and then when women finally were able to compete.

Swimming: Men - since 1896, Women - since 1912
Gymnastics: Men - since 1896, Women - since 1928
Rowing: Men - since 1900, Women - since 1976
Cycling: Men - since 1896, Women - since 1984
Football: Men - since 1896, Women - since 1996
Weightlifting: Men - since 1896, Women - since 2000
Boxing: Men - since 1904, Women - since 2012

As I talked to people leading up to the UFC event last night many people still referred to it as: 'That chick fight' however when the fight started the reception it received in the bar that I watched it in was just as reverent and respectful as for any of the male fights on the card.  Long may this continue, hopefully this is just the next step in greater athletic equality.

Train hard, live happy
Bradbury