High-Pulls May 30, 2007Posted by Jacob Sondergaard in Todays Workout.
Todays workout emphasized High-pull, Floorpress and Renegade Rows
The high-pull is a very challenging exercise for your ability to exert force in your upper body while being stabile.
The exercise is especially suitable for contactsports such as martial artists, bjj, soccer, basketball etc.
Check out my video to see how to do it.
24 kg, 10/10 B2B, 10 sets
2 x 24 kg, 5 rep, 3 sets
2 x 32 kg, 6 rep, 4 sets
2 x 24 kg, 5 reps, 1 set
2 x 32 kg, 10 reps, 5 sets
Go practice, it’s an order!!!
Pullups and snatch May 29, 2007Posted by Jacob Sondergaard in Todays Workout.
The psoas is still injured, but the heavy use of ice and a little NSAID helps a lot. The ROM is beginning to increase, and the sudden pain happens less frequent.
The workout of today went as follows:
10 reps, 4 sets
24 kg, 10/10 B2B, 6 set
I also did some isometric stretches for the psoas, feels great.
//will be back
EPO abuse by elite cyclist is much up in the media at the moment. My master thesis in exercise physiology is about EPO, which non-hemoglobine mediated effects on VO2-max you get from prolonged EPO use. Additionaly I will investigate if EPO has any anti-inflammatory effects on day to day performance.
EPO is mainly produced in the human liver due to low CaO2 (low arterial O2 content) By administering EPO the CaO2 will increase by increasing the production of red blood cells in the bone marrow. This will increase the haematocrit and thereby the bloods ability to carry oxygen to the oxygen consuming tissues. This will increase the VO2-max which is a predictor of succes in i.e. Tour De France.
EPO has another function whereby it increases the haematocrit besides from increased amount of red blood cells and that is by instantly decreasing the plasmavolume. This happens by an inhibition of the renin-angiotensin-aldosteron axis. By decreasing the plasma volume the CaO2 will increase and the blood volume (red blood cells + plasma volume) will decrease instantly. After 7-10 days the red blood cell mass will increase and thereby normalize the blood volume again.
In summary, EPO increases haematocrit by instantaniously decreasing plasma volume, and after a week by increasing red blood cell mass.
More update from this science perspective will be available on this site in the near future.
Pullups, dips, pull-push May 28, 2007Posted by Jacob Sondergaard in Todays Workout.
Hmmmmm… Yesterday I injured my hipflexor in a Judo match against a junior national team judoka. Fortunately I won the match within 30 sec. by submission. As this training addicted fellow I am, I went down to the gym today to see if I was able to do anything, where the hipflexors wouldn’t be the limiting factor. Todays workout was like this:
10 rep, 4 sets
10 rep, 8 sets
2 x 30 kg, 6 rep, 5 sets
45 $$ (!), 8/8 reps, 5 sets
Great to be active
Testimonial fra Stine, Landsholdskæmper i judo May 28, 2007Posted by Jacob Sondergaard in Testimonials.
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Maj 2006 blev jeg udtaget til Cadetlandsholdet i Judo. På daværende tidspunkt var jeg nærmest begynder indenfor judo, men landstræneren kunne se at jeg havde talent. Jeg skulle til at kæmpe i udlandet, som var et uprøvet område for mig. Derfor kontaktede min far Fitness.dk for at få råd og vejledning angående styrketræning til mig, eftersom jeg knap var 14 år. Fitness.dk henviste med det samme til Jacob Søndergaard. Jacob og jeg var hurtigt på bølgelængde og et nøje planlagt program blev udført, hvor der blev taget hensyn til mine turneringer, brutto træninger og træningslejre. Udover 3-4 gange Judo træning om ugen, styrketræner jeg med Jacob 2 gange ugentligt.
Min styrke er blevet øget gradvist og de sidste turneringer, som jeg har deltaget i er resultatet blevet bedre og bedre. Dette har resulteret i at jeg er blevet udtaget til EM for U17 på Malta i juli måned 2007. Denne fantastiske fremgang, som kun har stået på i 1 år har ikke kunnet lade sig gøre uden Jacobs fantastiske indsigt i styrketræning på eliteplan. Det samarbejde med Jacob og den udvikling jeg har fremvist lover godt for fremtiden, da jeg er første års Cadet og dermed har 1 1/2 år inden jeg bliver juniorkæmper. Læs mere om mig på http://www.judoxpressen.com.
Stine, Landsholdskæmper i Judo
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27.05.07 Brasilian Jiu Jitsu (BJJ)
Awesome workout – a blend of genius technical parts and some good old fasion bear-hugz. Obviously a game I need to practice some more as a suplement to the standing WT.
Here is a video of my 2 x 32 Turkish Getup /no-hand. This exercise will challenge your full-body strength, shoulder flexibility and core. Unfortunately my camera man didn’t shoot the first 5-10 seconds which are some of the most critical, but I am working on getting that part of the video from some other guy. Or else I must just perform it again… hmmm, hehe.
26.05.07 Boxing and Deadlift
Short of time, so only did a few deadlifts:
70 kg, 5 rep, 2 sets
110 kg, 5 rep, 2 sets
130 kg, 5 rep, 1 set
Thereafter 1 hour of boxing sparring with Taninja.
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Here is a movie of me performing the Turkish Getup with a 48 kg kettlebell.
This exercise will strengthen your entire core, especially the shoulder, abdomen, back and hip.
Supreme exercise for everybody who want to be as strong as they look
23.05.07 High-Pulls, Floor decline press, Turkish Getups
My right arm is getting better and better, and it felt like it was ready for some tough love
The choice of exercises were Kettlebell High-Pulls alternated with Decline Floor Presses
24 kg, 10/10, 10 sets = 100 reps
2 x 24 kg, 10 reps, 10 sets = 100 reps
Thereafter I performed one of my favorite exercises, the Turkish Getup:
24 kg, 2/2 B2B, 8 sets (no break between sets) = 32 reps
How to perform the high-pull
The High-Pull is an exercise, that starts with a swing, and right before the arm is horizantal, you pull your elbow backwards by activating your rhomboids, rear deltoids and lats explosively, followed by a forward thrust like a cross in boxing.
I perform this exercise unilateral because it creates high demands on your ability to stabilize your entire upper body
What are the benefits and who should do the high-pull?
I find this particular exercise very appropriate for athletes involved in contactsports, such as grapplers and martial artists in general, but also soccer-, handball- and basketballplayers etc. will improve their ability to keep the opponent away. By increasing this kind of strength, the athlete will free more mental energy and focus, which can be used more effectively on tactics etc.
Thats it rangers.
22.05.07 Wing Tsun, Deadlifts and Dips
45 minutes of Chi-sao, infight/clinch
70 kg, 5 rep, 2 sets
110 kg, 5 rep, 2 sets
120 kg, 7 rep, 4 sets
10 rep, 8 sæt
Fast workout, almost no break between the sets to increase the metabolic stress in the body, and thereby increase the hypertrophy.
Stay tuned for more workout updates
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21.05.07 Wing Tsun
45 minutes of Wing Tsun. This part of my training has almost exploded the last couple of weeks. I feel extremely energized after the workouts, so think it will increase my overall creativity and productivity. Me and my trainingpartner laid focus on infights/clinch, which is a distance in a fight you don´t want to end up in. Elbows, knees throws, takedowns fly around making it high intensity massage for your proprioceptive nervous system. Effective way rest your other energy-giving centers in your body such as emotional, mental and spiritual energy. If you put your attention to other things than the actual training you will get squashed.
As Will Rogers quotes: “Even if you are on the right track, you might get run over if you just sit there”
Here is a video of some very good Wing Tsun Chi-sao performed by Sifu Emin Boztepe and one of his students. Nothing has been setup or arranged beforehand. Reaction is pure instinct based on proproiceptive feedback. Enjoy!
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19.05.07 Wing Tsun
45 minutes of Wing Tsun Chi-sao and some standing clinch with QueenPearl . My left shoulder and right elbow is aching. Very irritating, so I am not able to do anything that places big demands on these structures. Hmmm, think I need to talk with a phys-wizard I know. The Chi-sao is beginning to flow more freely, nice. It is very relaxing to do these drills, a kind of joint mobility. Think that all these low-force internal/external rotation in the shoulder-girdle are good, just as long as no sudden high loads are involved.