12 days until L A
Davidson Staircase Sprint
Just one set today Tomorrow two sets, the next day three..etc, etc, until December 23 (12 sets) 211 steps total. The first picture are the steps leading up from Grand... after crossing Warfield, you ascend another 151 steps. Cardio gut time results indicated that I needed more practice!
Tuesday Night Circuit @serenatinkk
1️⃣15 BB Clean & Press
2️⃣20 Crash Mat Burpees
3️⃣15 Roll Backs (10kg)
4️⃣20 Bar Jumps
1️⃣12 Strict Half Crunches
2️⃣12 Full Crunches
3️⃣12 Reverse Crunches/ Knee Tucks
4️⃣12 Strict Push Ups A few variations in the last 2 rounds adding tuck jumps & up and under the bar!
5 Rounds....Enjoy 💦
Training Never Stops 😉
@coach_dan_howard showing us how to work up to upper body ballistic movements with mma fighter @willyham___ training out of @absolutemmacollingwood in #australia#Repost @coach_dan_howard with @get_repost
A couple of progressions to some ballistic upper body work. -
First up @willyham___ is working non-reactive throws looking to develop as much power as possible with the light ball. -
Then we move on to a more reactive movement starting with the arms straight, driving the ball down to the chest then exploding up and throwing the ball as high as possible in a controlled manor. -
Finally we have a heavier ball and a controlled drop will must react, control and exlplode with the ball as fast and hard as possible.
Another one of Diego during one of our Speed & Agility sessions.
Working single leg landing mechanics & depth jumps and some basic cornering. -
Every Saturday & Sunday @ 8a.m.
$10/ weekend...free to members. -
Working repeated strength endurance with @willyham___ and John.
Great session with the guys incorporating zercher squat and floor press to rounds
We follow this up with some rotational power technique.
Yes, I have put the ballistic training at the end of this session. In this case i am looking to improve their techniques and not so much power development. We are trying to get them loading up and rotating the hips.
Tried a couple of new exercises on Sunday including kang squats. Holy hamstrings 🔥 also did a few rope climbs which I’ve never done. Some 5 rep TNG power snatch working up in weight followed by a du, pull up and hspu wod, and then class at NWK yesterday. A spicy amrap and some accessory exercises this morn then class again tonight! 5 rep max strict press then 21-15-9-6-3 push jerk, 9 ttb + 12 cal row every time you break/in between each round
GPP: General training that improves your specific training by limiting your weaknesses, improving movement quality, and enhancing your capacity.
SPP: Specific training to improve specific sport aspects. Ie. Plyometrics with spins (mimic jumping on and off rails for snowboarders/skiers). This builds sport specific skills that are secondary to GPP (GPP training will improve your SPP training but not so much vice versa). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
SSP: Actual sport. Working on specific tricks and/or skills.
How does GPP help?
GPP training makes you stronger, gets your fitter, and focuses on functional movement. Whether you’re on your way to X-Games or simply enjoy sending it on the weekends, GPP training will help you in all avenues of sport and life.
First time I met @thenotoriousmma was just after the Dustin Poirier fight and a month before the Denis Siver fight and now he’s one of the biggest names out there in the fight game today. All I can think about is how much those gloves would be now ... 💰💰💰