February 2017- Video Barrage

I was looking through my phone’s video library yesterday and realized I had about 30 exercise videos I never published so over the course of an hour I blitzed YouTube with a couple dozen new fitness and exercise clips. There’s so many I won’t post them here but they include several ways to spice up your arm training by incorporating body work into it and quite a few ones from the archives that I had never filmed until recently. 

I’ve also added a couple training montages over the last month or so…

Hope all is fit in your neck of the woods and I hope to be posting quite a bit more in 2017!

Advertisements

Jump, Dip & Hang

One of my favorite styles of workouts. A set of jumps, a set of dips, a set of hanging. All different styles and types, over and over again until I feel done. No particular structure other than that, just go with what I feel like. Today it was at the community center and park.

Climbing, Lunging and Handstands 

Today I headed over to Sender One climbing center and ended up doing a pretty neat workout. 

After some rowing, balance work and general warm up I did this circuit. 

Rock Climbing
Walking Lunges
Handstands 

I would climb for about 5 minutes, then grab some DBs for 24 lunges (12 each leg), then work on handstands for 30-45 seconds. After a few minutes rest I went back to the rock wall and started the circuit again. Five circuits took about 45 minutes and was a great all over workout. 

Ninja Training

It’s that time of year again where myself and tens of thousands of other hopefuls apply and are now awaiting word from American Ninja Warrior. In theory the west coast competition happens in mid March which means you’re hoping for a call sometime in February. If March comes around and you haven’t heard anything it pretty much means start training for next year unless you want to be a walk on (which unfortunately means camping out in Venice Beach for a week and a half which most people, myself included, aren’t going to do). 

Although 50,000 applicants for 600 spots means the odds are forever not in our favor, most ninjas keep prepared just in case. So I’ve been doing my usual training program the last couple months which has been unstructured, sporadic and intuitive in hopes of keeping a mild baseline of ninja-fit. I’m not nearly where I was last year because life has pushed my priorities elsewhere but I’m still doing ok grand scheme. 

In general I still train the same ways and keep as much variety as I can. As a goid example the last week has seen 3 “workouts”…

Mild Ninja training:

Rock Climbing/Basketball Shootaround

Gym: 5 circuits of increasing weight for about 10 reps:

Straight Arm DB Flys
Bridging DB Triceps Extension 
Walking Lunge
Hanging Side Crunch & Skin The Cat

I just bought a razor scooter to incorporate as well and can’t wait to play around on that. 

I’ll be sure to share if anything good happens on the ANW front!

Gymnastics & Ninja-ism

Things have been a little quiet on the blog lately as I’ve started to transition into a slightly different fitness realm.

As I like to do from time to time, I have taken a step back to reevaluate my exercise program. My priorities have narrowed to a few big ones and that’s what I’m going to use to frame my exercise and training decisions for a while. I wrote about this on the Bare 5 blog a week ago or so (Why A Trainer Is Giving Up Working Out… Again), basically explaining my decision to trim my fitness time down to activity/play/fun and ninja warrior training.

Priority number one is family, two is work and three is training for next year’s American Ninja Warrior. I want the little extra time and energy I have for fitness to go toward a very specific training purpose. I’m not going to spend time and energy doing exercises and routines that won’t contribute toward my goal. It’s not that doing things like bench press isn’t good, it’s that I want to focus my efforts toward other things.

You’ll see this reflected in my Bare 5 Fitness workout posts, which I’ll get back to doing shortly.

The two big things I’ve been spending time doing are gymnastics and playground training. I decided to follow the Gymnastics Bodies training system to start from the ground up. I’m starting from the beginning and will follow it to the letter, as it’s designed, without skipping ahead, even when a few of the things aren’t terribly challenging. It’s designed as a slow, steady and graduated program with great progression and thought built into it. I’m looking at this as a year long commitment to gaining gymnastics strength, something I’ve wanted to go after for a while. It’s 20-30 minutes per workout, 4 times a week. Simple, direct, challenging and very transferable to ninja training. Add in a little grip training and call it a day.

I’m also continuing to play, climb, swing and jump at parks and playgrounds when I get a chance. This is intuitive, random and fun. I do things that are similar to challenges the ninja warrior courses traditionally offer but very rarely plan anything ahead of time. Every day is different when I go to the park/playground.

The last piece to the puzzle is rock climbing, which I’ve done sporadically but hope to get on a semi-regular schedule with. Upper body strength, endurance and grip are all very important for the ninja obstacles, as is the flexibility, body control and creativity developed by rock climbing. Not only that, but it’s fun, challenging and has a nice community.

So, in a nut shell, I hope to share as many workouts as I can but they will be a bit different from what you’ve seen. I hope that rethinking, finding and focusing my fitness goals will give me the direction and inspiration to become more ninja-ish while saving a bunch of energy to be a great dad to four kids.

Tues 6-10-14: Park, TRX and Full Body

Today was a rare occurrence: two workouts within a couple hours. I was planning on joining my friend for a workout later but got an unexpected hour break so I took my TRX to the park to experiment with a few things. Before I knew it, I had worked out…

Park
Warmup:
TRX Squat Row
Lunge Fly

Draped the TRX over a basketball hoop support bars to simulate rings and started messing around…

Ring Hold (from top and below)
Ring Dip
Skin The Cat
Ring Dip Leg Raise
Iron Cross (mini)
90 Degree Hang Hold w/ Knee Raise

Then I did 4-5 circuits:
Hanging Holds to 3 Skin The Cats
– 3-4 Ring Dips to Leg Raise
– Jump to bar, curl ups, bar work, swing jump off
Handstand ~20 sec

20140610-210557-75957449.jpg
20140610-210557-75957821.jpg
20140610-210557-75957051.jpg

An hour and a half later I joined my buddy Bryan from Frontdive Fitness and his client for a 3 person workout. This was rougher than I’m used to as my workouts the last couple months have been pretty mild…

Full Body

1 min of med ball chest pass throw and run

3 consecutive rounds of 5 reps each:
Slam Ball Slams 30lb
Box Jump 36″
Burpees

3 consecutive rounds of 10 reps each:
Ring Body Rows
Core Board Crossover Push-up
KB Swings 70lb

3 consecutive rounds of 10 reps each:
Goblet Squat 65lb
Kaiser Dual Cable Standing Press 25lb
Pullups

3 consecutive rounds of 5 reps each:
Bent Right Arm DB Row 80lb
Right Arm Cable Push 50lb
Knee Hop Ups

3 consecutive rounds of 5 reps each:
Bent Left Arm DB Row 80lb
Right Left Cable Push 50lb
PowerPlate Crossover Jumps (10 reps)

3 consecutive rounds of 10 reps each:
Cable Alternating Archer 40lb
Hanging Curl Ups
Alt DB Clean & Press 35lb

3 rounds:
Treadmill Sled Push Sprint (10 sec)

End result: fatigue.