Physical Workouts for the last few days June 20, 2007
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It had been a long time since I worked out with my sandbag. The sandbag is a very simple but brutal training device which makes it possible for you to train outside the GYM. The sandbag offers a tremendous full body workout with only a few exercises. This kind of training will show you where your weekness is. No mercy.
The weight of my sandbag is 45 kg, which is quite heavy for regular presses over the head due to the way the sand moves while you press, but to easy for the first phase of the clean. Thats why i mounted my weight-vest (28 kg) and did the Clean & Press. Damn, it changes the feeling in the trapz big time. Usually my trapz are pretty resistent for fatigue, but this one did it. It must be because of the greater resistence in the shrug-phase of the Clean and the excentric phase while lowering the bag. Try it out 
BW + Weight-vest (28 kg), 45 kg, 5 reps, 7 sets (2 min break between sets)
32 kg, 5/5 reps, 4 sets
Submitted by the skin on the hands 
2 x 32 kg
8, 8, 7, 7, 6, 6, 6, 5 reps
All performed slowly in the excentric phase, 2 sec. break in bottom position and explosive on the way up.
SUPERSET
2 x 32 kg, 5 reps, 7 sets
Monday Workout
The time for some ropeclimbing was up
8 times 6 meters
SUPERSET
10 rep, 8 sets
100 kg, 8 reps, 3 sets
110 kg, 8 reps, 3 sets
20 kg, 8 reps, 2 sets
25 kg, 8 reps, 3 sets
Sunday Workout
1,5 hours of boxing with a friend of mine. First 1 hour was sparring only to the body followed by 30 min full contact to the entire body. Great exercise 
Saturday Workout
1 hour of Wing Tsun. Did 30 min. of chi-sao and 30 min. of Wooden Dummy applications.
Strength training June 14, 2007
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10 min of crawl in seawater with high waves
Strengthtraining
100 kg, 8 rep, 7 sets
Superset
BW, 10 rep, 7 sets
Barbell + 40 kg, 5/5 reps, 3 sets
BW, 6 rep, 4 sets
Thats it for today
HardCore at Nike Convention 2007 in Denmark June 13, 2007
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My trainingconcept HardCore including kettlebells, sandbags and bodyweight conditioning is going to be one of the events on this years Nike Convention in Denmark. Awesome that this kind of training is beginning to become popular to more people. I like the idea about making training fun while being very effective to create a healthy body.
Come and join at
Swimming & soft tissue treatment June 13, 2007
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This morning the plan was to do some ropeclimbing combined with a ring workout, but when I woke up my body was very tired after the kettlebell drills from yesterday. Awesome how so little can give so much. An old saying goes: 20 % of your actions gives you 80 % of your results, go figure! So instead of heavy climbing I did some soft tissue treatment for 30 minutes while watching my friend climbing the ropes. But but but… When I came home i mounted my shorty wetsuit, jumped on my bike and went to the beach:
15 minutes continual swimming
5 minutes of diving
Later today I am going to train one of my clients. She is a 15 year old female judoka, going for the European Championships in 3 weeks, so we have intensified the strength training sessions. When we train she performs a combination of heavy barbell/dumbell training and kettlebell/bodyweight conditioning. Between each set I have started to integrate something to strengthen her grip. She and I each wear a judo-Gi, and then we struggle for about 3-4 bouts lasting 20 seconds each. Great for her to use her techniques against a heavyer and stronger opponent
Stay sharp, train hard or don’t even bother.
Swimming & Kettlebells June 12, 2007
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Today I went to the beach with some interesting reading. Once every hour I jumped in the water and did 200 meters crawl. Perfect to mix up the reading with a physical break instead of reading for 3 hours in a row, and thereafter not being able to remember anything.
200 meters x 4 = 800 meters in total
Later this day I did some Kettlebell huzzle and tuzzle
Workout 2
2 x 24 kg, 200 meters
Performed these three exercises in circle with no break between each exercise and 30 sec. between each set:
2 x 24 kg, 5 reps, 4 sets
24 kg, 3/3, 4 sets
2 x 24 kg, 10/10, 4 sets
Thereafter
2 x 24 kg, 1/1, 2 sets
24 kg, 3/3, 5 sets
2 x 24 kg, 200 meters.
Just great to wak out a short high-intensity/high-density workout that involves the entire body. At the same time I just love to perform the training outside when the weather allows it. I find it very strange to see people run at the treadmill in fitnesscenters when the weather is all sun. I really admire their eager to train. They must have a drive beyond this world.
Hang in there
All around Kettlebells June 12, 2007
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Sunday Workout
A
2 x 24 kg, 5 reps, 10 sets , long cycle
B1
2 x 24 kg, 10 reps, 3 sets
SUPERSET
B2
2 x 24 kg, 5 reps, 3 sets
C1
24 kg, 8/8 reps B2B, 3 sett
SUPERSET
C2
24 kg, 10/10 reps B2B, 3 sets
+ Farmerwalk a few 100 meters.
Nice workout with a minimum of breaks between each exercise and set. Total time about 35 minutes.
Ropes & Rings June 10, 2007
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Friday Workout
7 times to the top
10 reps, 7 sets
/Jacob
Snatches & WT June 7, 2007
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Waking up feeling like I have been run over by a dumptruck :-]. My stomach was yielding after the ropeclimbing yesterday and the lats were wasted, situation excellent – A new day has begun.
Went over to the park with Christoffer and introduced some WT Chi-sao to him, great.
45 min.
Thereafter the kettlebell got torn apart:
24 kg, 10/10 B2B, 14 sets = 280 reps
Performed with short breaks between each set, enough to get a cardiovascular response, but within total control in each rep.
5 kg medicine-ball, a lot of different kinds of throws including direct forward from WT-fighting stance, diagonal throws for the rotary/anti-rotary muscles of the midsection. Gives a real good feeling afterwards. Feels like the arms are being loaded with untamed energy just waiting to be released
Tried to see how the psoas behaved during One-arm-pushups. Only a little stich during attempt with the contraleral arm. Obvious how the unilateral One-arm-pushup affects the the muscle train ipsilateral externus, contralateral internus and hip adductor. Gotta love that exercise.
To morrow morning it’s time for ROPECLIMBING…. -Can’t wait.
/Jacob
Ropes & Rings June 6, 2007
Posted by Jacob Sondergaard in Todays Workout.2 comments
This morning I had one of the best trainingsessions for a long time. My arm is feeling great and the psoas is improving minute by minute. Todays workout included Ropeclimbing and Dips in rings. These 2 exercises together with One-arm-pushups are my favorite choice for overall upperbody conditioning. When climbing the ropes you will be having a greater ROM in the pulling than during conventional pull-ups which creates a tremendous strength gain in the lattisimus dorsi, scapula stabilizers, grip and abdominalmuscles. Some of the most intense DOMS I have ever gotten is from ropeclimbing, quite amazing.
12 times
SUPERSET
10 reps, 10 sets
The dips is challenging for everybody who tries it for their first time. The amount of inhibiting signals that will flow in the upper body is amazing, and will lead to early exhaustion. But once you master this exercise you never want to go back to conventional bar dips.
Friday I will shoot a video from this kind of training and post it.
Stay tuned for more updates
Until next time, enjoy this
/Jacob Søndergaard.
Pull-ups, dips, snatch June 6, 2007
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Update from the last few days. Have been out teaching fitnessinstructors and giving them some good values regarding true functional training and basic anatomy/physiology. Great. Monday I was out consulting my wizard-physiotherapist friend Rolf, and he did wonders to my psoas Feels much better now, but no wild movements the next 1-2 weeks. The arm has gotten back into shape. My right brachialis have been suffering after armwrestling and heavy ropeclimbing. As a consequence I have decided never to armwrestle again, even though it is great fun.
Monday workout
12, 10, 8, 10, 10, 10, 10 = 70 rep
SUPERSET
15 rep, 7 sets = 105 rep
+ some pull-push and about 100 KB snatches with 24 kg
Tuesday workout
24 kg, 10/10 reps, 5 sets
24 kg, 10/10 reps, 4 sets
No problems from the psoas during snatches. Have been doing some ice-massage after each training and for about 3-4 hours daily. Seems like the cure.
Great to be back
Get out in the sun and do some heavy exercise!
