Morik's training log

Discussion in 'Training Logs' started by Morik, Oct 6, 2016.

  1. Morik

    Morik Well-Known Member Supporter MAP 2017 Gold Award

    45 minute walk on treadmill @ 2 mph, 116 avg bpm

    quick workout: 2 high planks (now part of PT work daily, had already done other exercises earlier), 2 sets of 80 jumps, ~10 minutes on heavy bag (punching + kicking), 140 avg bpm
     
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  2. Morik

    Morik Well-Known Member Supporter MAP 2017 Gold Award

    Feeling pretty tired today, Morpheus recovery score is starting to slip into the warning zone.

    Did my daily PT + chiro exercises: various shoulder things with a theraband, 2 30s high planks, dead bugs (10, slow), bridges (20).

    20 minute walk @ 2mph on treadmill, 117 avg bpm.

    I was going to do some stationary bike, but I'll do it tomorrow instead.
     
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  3. Morik

    Morik Well-Known Member Supporter MAP 2017 Gold Award

    I've been really spotty with workouts still.
    I did a few here and there...

    Anyway, where I want to end up is:
    Training Muay Thai & BJJ ~5 times a week (generally 2 of one, 3 of the other). Goal with these is fitness, having fun (I find both striking & grappling fun), and maybe competing at some point if I can get myself into reasonable shape...
    Strength & Conditioning training to support that (Focus strength OR conditioning for an 8 week block, do some of the other for maintenance.)

    Where I am now is: No significant training at all in months, and my general aerobic fitness is really poor.

    Thinking about how to get there... I'll review the MMA conditioning guide by Joel Jamieson, and read some of his web articles.

    I think the first thing I need to do is improve my conditioning. I may tweak the specifics of how to do that after reviewing Joel's stuff, but basically:
    Basic aerobic endurance first:
    - Start doing 20-30 minutes of low intensity aerobic regularly (basically any day I'm not doing something else, and maybe also on some days when I do other exercise as well). ~120 BPM or less. Walking, yoga, light swimming, shadow boxing, etc. Though some of these may get my HR over 120 right now due to my poor fitness.
    - Cardiac output 3+ days a week (40-90 min, 130-150 BPM)
    - Continue strength training 1/week, nothing in particular right now (well, targeting lots of shoulder/back stuff right now as advised for shoulder PT).
    - Try to find a good way to incorporate jump-rope so it isn't horrible when I go back to Muay Thai. Jumping shoots my HR over 150 fairly fast... I may either try to incorporate some sort of interval training (I see 'tempo intervals' discussed in some of Joel's articles), or maybe I can go really really slow I can use it as part of cardiac output.

    I may add other exercises after reviewing MMA conditioning & Joel's articles.
    I'll measure resting HR & my HRV to monitor progress; once they improve to some threshold I'll reassess what exercises to do.

    I should start back up with Muay Thai in February, probably at 1/week to start.
     
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  4. Morik

    Morik Well-Known Member Supporter MAP 2017 Gold Award

    I've had a cold since last week so haven't done much, but:
    - Starting to do shoulder PT exercises again (I was really bad about these over the holiday break, even before I got sick)
    - Got some firmer therapy putty for my left hand. (Ulnar collateral ligament injury that has been healing for almost a year now, the orthopedic dr I see about it says I should be good to do BJJ again in a couple months if I use the therapy putty regularly, and use a neoprene sleeve on the thumb when I start back to prevent it from re-injuring.)

    Hopefully I'll be feeling better in a few days (its been ~5 days so far with the cold). I plan to do a combination of basic exercise (walking, yoga, slow swimming, etc), cardiac output (swimming or hill walking @ 130-150 bpm), and tempo intervals (probably with jumping as my fitness level makes skipping rope a fairly intense exercise, 10-15 sec work, 60 sec rest, repeat ~15 times).
     
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  5. Morik

    Morik Well-Known Member Supporter MAP 2017 Gold Award

    Feeling 90% better from my cold today, so starting in on my exercise plan.

    Daily:
    PT exercises for shoulder, currently:
    2 sets of: 30 sec high plank with serratus engagement, 20-30 external rotation @ neutral with green theraband, 20-30 external rotation @ 45 degree abduction with green theraband, 20-30 reverse flies with green theraband, 10 y-flies with green theraband
    6-10 sets spaced at least 45 minutes apart each: 10 shoulder abduction (hand by hip -> hand above head, going mostly up, a little out to my side) with shortened green theraband (I keep making it shorter as the shoulder improves).
    (Therapist said to skip them on strength training day, assuming trainer includes a good amount of shoulder/back strengthening work.)

    Chiropractor exercises/core strengthening: my back has been feeling pretty good lately overall, but I want to work on my core, it needs a lot of work. Currently:
    - side planks (chiro said to do reps of 10-15s, not longer ones, I forget why), at least 2 sets of 10-15 s per side.
    - dead bugs, REALLY slow (this is actually pretty hard for me by the end of the set), 10x per side, at least 1 set for now. (Chiro says going really slow forces the right core muscles to work, while trying to blast through them quickly will usually engage the back and other muscles.)
    - single leg bridges, sets of 5-10 reps, at least 1 set for now
    - 20 bridges (with both legs)

    I'll try to actually do these daily.


    25 minutes walking at 2mph on a treadmill today. (117 bpm avg)
     
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  6. Morik

    Morik Well-Known Member Supporter MAP 2017 Gold Award

    PT & chiro/core exercises.

    Walked 45 minutes on a treadmill @ 2 mph, 107 avg bpm.

    Avg bpm on the walk was lower by 10 bpm from yesterday, I wonder if that is because I am fasting? Yesterday I walked a little bit after lunch, today I haven't eaten anything.
    Not sure when I'll fast until; I wasn't feeling hungry at lunch time so just decided to start a fast. Maybe I'll eat later tonight, maybe I'll keep at it longer.

    My left leg near the hip is feeling a bit off/tight; I should do some foam rolling/triggerpoint on it later.
     
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  7. Morik

    Morik Well-Known Member Supporter MAP 2017 Gold Award

    Fasted until around 8 pm last night, had some healthy food (salmon, veggies, beans, rice), then some more healthy food (nuts, cheese) and some ok-ish food (sweetened BBQ pork jerky), and then despite being pretty full, still wanted to eat more... and had a large amount of ice cream & some gummies... I think breaking fasts in the morning is better for me; I'm more likely to not go nuts with bad food.

    Daily PT & chiro/core exercises.

    25 minutes swimming; my right knee was bothering me. I stopped a lot to dig my fingers into my quad in a spot that felt pretty tender...
    125 avg bpm due to stopping so much.

    10 minutes in the hot tub, 5 minutes in the steam room. I got a headache afterwards, maybe from getting too hot? Not sure, as I didn't push all that hard swimming...
     
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