Anna's Training Log Part 2 (Part 1)

@Voxel @hustlinghat93 @SvenG

There’s been a lot of talk about conditioning and it’s benefits.
I’m feeling increasingly guilty for skipping it.
Part of it is fomo, but I’ve also always identified as someone who’s well conditioned and that is no longer the case. The dissonance is annoying

I like the idea of conditioning, but am struggling to actually get it done

I’m fairly confident we’ve already had this conversation? My hypothesis remain unchanged.

I’ll try to rephrase myself somewhat, I guess.

Extrapolating from myself, I consider “stressors” to be a withdrawal from my available energy and willpower and that includes life-stress and training stress. Meanwhile, time off of my feet, sleep, food, and some other things count as deposits that give me energy and can replenish my ability to do things.

Therefore, my hypothesis is that you do so much other stuff that you don’t have any energy left over for conditioning and that is why you end up skipping it.

All the ambulatory stuff you engage in, at some point, doesn’t count as recovery. If you want to engage in conditioning, you are going to have to trade it for some other stressor.

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I would find this more alarming compared to not doing conditioning

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First of all what specific benefit are you looking for and why?

Which takes me to this. Why are you feeling guilty? I understand if I felt guilty skipping conditioning (which I don’t do atm) because it will affect my ability to perform in MMA. This is slightly worrying that you feel guilt if there is no clear reason why you need to do the conditioning.

Now to answer your question perhaps you have not found a method which you like. What conditioning work would you like to do?

I want to be strong and conditioned. It’s useless being able to lift a lot if I’m unfit

Everyone touts it’s benefits and I’m having some dissonance. It’s like the person who puts “hiker” on their profile but haven’t been hiking in years

Idk… most of the time, I just don’t want to do anything hard…

Sorry I meant what is your definition of being well conditioned E.G. being able to do 5x5 minute rounds sparring, being able to go on a 2 hour hike without being tired etc

It has it’s benefits but then again so does heavy squats, high rep squats, Sprint work, longer period runs, throws, jumps… the list can go on. It’s not because something has benefits that we need to fit it into our limited schedules. We cannot do everything.

Now this will not be possible… most conditioning work is short but brutal.

But if you let me know the following:

  • Would you ideally do the conditioning as part of your workout or as a separate session later?
  • How long would you like conditioning to last time wise?

I can throw out a few ideas.

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I’ve edited my earlier response to your question over in my log, and I’m not sure how you get notified (if at all) so I figured I’d post here to let you know.

:slight_smile:

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Run as fast as you possibly can for 3 minutes. Bingo bango, yer done. Buy my ebook.

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Does it come with a complimentary beer and chin-up bar?

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Of course, but they are e-versions.

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Separate session but short, ideally minimal equipment/bodyweight since I might not always be at the gym.

I like interval stuff

You have no idea how much I appreciate you keeping things light in here

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Thanks, I appreciate those kind words =)

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OPTION 1 (Death by burpee) EMOM

  • Find out how long it takes you do 50 burpees (lets say 4 minutes)
  • Figure out the average per minute (in this let’s say 25 PM)
  • Do a 10 minute EMOM hitting about 70% of that number and resting for the rest.
    (the number of burpees you can do in a minute flat out should be higher than your average so for the first few rounds you should have sufficient rest. If not reduce amount of burpees)

OPTION 2

Download an app with a Bleep test and sprint for 2 points until you fail

OPTION 3

1 Burpee, 1 push up, Sprint to other side of room
2 Burpee, 2 push ups, 2 Sprints from one side to another
… Continues until 10

OPTION 4 Fifteen minute Circuit (20 seconds on and 10 second rest)

20 seconds Squat
20 Second Push ups
1 press ups
2 tuck jumps
3 supermans
4 speed abs
5 squats
6 split jumps
7 V up
8 Plank to press up
9 Breakdancer
10 Burpee Jumps (30 seconds)

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I have an aversion to e-versions (sorry had too…)

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Week 1: day 1

Bench: 1x5-20,30,35,40,45,50, 55(joker)
Daily deadlifts: 1x(5x1-cluster set)-85,95
Superset: close grip bench-pull-up burpee
5x(5bench-35+4pullup+5burpees)-1min rests
Superset: row- curl- burpees
5x(5rows-40+10curls-25lbs+5burpees)-1min rests
Conditioning: 8x(20sec kickboxing/side+20sec air squat)

  • felt really good, bench and pullups felt heavier than expected, deads felt smooth, accessory supersets got hr up pretty good, actually enjoyed the conditioning thing.

I really like the idea of daily pullups but having my upper back sore/tight all the time bothers my neck. What should I replace my daily pullups with. I still have the goal of getting to 15 pullups

Updates:

  • as much as I complain about my advisor, he is still an amazing human.
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Do you think these two might be related?

Maybe don’t do it every day? You know daily stuff is for mass-gaining phases anyway. If you have to do something with a high frequency I think @dagill2 speaks highly of the Russian Fighter Pull-up Program?

And maybe sneak up on it, don’t go anywhere near your max reps. Hell, start with a regression so that your body gets some rest from what you’ve been doing already.

Now that I was going to post it I realise it has very little rest.

I’m going to paste the progression here, but take a rest day after every 3 workouts or something like that.

5RM
Day 1 3, 2, 1, 1
Day 2 3, 2, 1, 1
Day 3 3, 2, 2, 1
Day 4 3, 3, 2, 1
Day 5 4, 3, 2, 1
Day 6 off
Day 7 4, 3, 2, 1, 1
Day 8 4, 3, 2, 2, 1
Day 9 4, 3, 3, 2, 1
Day 10 4, 4, 3, 2, 1
Day 11 5, 4, 3, 2, 1
Day 12 off

10RM
Day 1 5, 4, 3, 2, 1
Day 2 5, 4, 3, 2, 2
Day 3 5, 4, 3, 3, 2
Day 4 5, 4, 4, 3, 2
Day 5 5, 5, 4, 3, 2
Day 6 off
Day 7 6, 5, 4, 3, 2
Day 8 6, 5, 4, 3, 3
Day 9 6, 5, 4, 4, 3
Day 10 6, 5, 5, 4, 3
Day 11 6, 6, 5, 4, 3
Day 12 off
Day 13 7, 6, 5, 4, 3
Day 14 7, 6, 5, 4, 4
Day 15 7, 6, 5, 5, 4
Day 16 7, 6, 6, 5, 4
Day 17 7, 7, 6, 5, 4
Day 18 off
Day 19 8, 7, 6, 5, 4
Day 20 8, 7, 6, 5, 5
Day 21 8, 7, 6, 6, 5
Day 22 8, 7, 7, 6, 5
Day 23 8, 8, 7, 6, 5
Day 24 off
Day 25 9, 8, 7, 6, 5
Day 26 9, 8, 7, 6, 6
Day 27 9, 8, 7, 7, 6
Day 28 9, 8, 8, 7, 6
Day 29 9, 9, 8, 7, 6
Day 30 off

15RM

Day 1: 12, 10, 8, 6, 4
Day 2: 12, 10, 8, 6, 6
Day 3: 12, 10, 8, 8, 6
Day 4: 12, 10, 10, 8, 6
Day 5: 12, 12, 10, 8, 6
Day 6: Rest
Day 7: 14, 12, 10, 8, 6

25RM
Day 1: 20, 16, 12, 8, 4
Day 2: 20, 16, 12, 8, 8
Day 3: 20, 16, 12, 12, 8
Day 4: 20, 16, 16, 12, 8
Day 5: 20, 20, 16, 12, 8
Day 6: Rest
Day 7: 22, 18, 14, 10, 6

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Feet elevated inverted rows

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I feel you’d appreciate pointing out that, if daily pull ups can contribute to taxing recovery and pain, daily steps can as well, haha.

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I’ve done it and it did what it said on the tin for me. I’ve always believed that the key to getting better at pullups is to do more of them, and this program is a smart, structured way of doing just that.

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