Trainingupdate August 28, 2007
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August 29
20 min
Will continue with the R-phase the next week. Thereafter I will starte to integrate the I-phase and see what will happen. After just 3 weeks of R-phase has made a radical change in my wellbeing.
Strength Training
10 min
BW, 5 rep, 2 sets
BW + 20 kg, doubles, (20 sek between sets) 20 sets
BW, 10 rep
60 kg, 5 rep, 2 sets
80 kg, singles, 20 rep (20 sek. between reps)
Aerobic Power Training
Ran for 15 min in my new pair of Nike Free.
HR max: 192
HR Avg: 170
August 26
10 min
32 kg, 5/5 reps, B2B, x 10 sets = 100 rep
Time=10 min
Start time: 1:00
32 kg, 5/5 reps, B2B, x 10 sets = 100 rep
Time=10 min
Start time: 1:00
32 kg, 2/2 rep B2B, 2 sets
32 kg, 3/3 rep B2B, 1 set
32 kg, 2/2 rep B2B, 1 set
August 24
40 min
BW, 5 rep, 1 set
BW + 10 kg, 5 rep, 1 set
BW + 30 kg, 20 singles, (20 sek. between each single)
BW, 5 rep
August 23
20 min
90 min.
Trainingsession # 2, 21. August
10 min, special focus on the shoulders.
BW, 5 rep, 3 rep
BW + 25 kg, 25 singles (15 sek break between sets)
BW + 25 kg, 15 singles (15 sek break between sets)
Wing Tsun & Pullups/Dips August 21, 2007
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Trainingsession # 1
45 min private session. Damn I got my ass kicked big time. Big emphasis on footwork while keeping the opponent busy with attacks all over the body. Just great 
Trainingsession # 2
BW, 5 rep, 3 sets
BW + 25 kg, 25 singles (15 sek break between sets)
BW + 25 kg, 15 singles (15 sek break between sets)
No pain anywhere in the body.
Z-health rules!
NICE DEVICE
August 20: Soft tissue treatment + joint mobility August 21, 2007
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Yesterday was made for relaxation and active recovery after Clash of Titans Challenge.
Actually I didn’t feel very tired, a little in the lower back and the triceps - thats it.
But I have started to pay more attention to joint mobility and soft tissue treatment lately, and it definately pays off.
For one week I have been doing Z-health R-phase and I allready feel a fantastic transformation. No pain anywhere. Can’t remember when I had this feeling last time. Maybe 8 years ago. Absolutely amazing. I highly recomend it for anyone 
: 25 min
Guarden’s Clash Of Titans August 20, 2007
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Pay attention please. The following workout shouldn’t be done unless you are already in great shape. I have made this workout to test your overall physical ability within given areas.
The following exercises will test your cardiovascular power, torso-strength, explosiveness and overall toughness.
1.
(10 min Kettlebell RKC-snatch 24 kg for men, 12 kg for ladies.
2.
Perform as many repetitions in 15 min. (2 x 24 kg in 2-HAH for men and 2 x 12 kg for ladies) 32 kg in high-pulls for men, og 16 kg for ladies.
3.
Perform as many repetitions in total within 15 min. Shoulders and hips must be parallel to the floor during OAPU all the time (Pavel Style). Ladies does ordinary pushups with elbows close to torso. Touch floor in all reps (men and ladies). Men does pistols rock bottom, ladies does one-legged squats.
—————————
Warmup
5 min.
16 kg, 5 min
Guarden’s Clash Of Titans
1.
24 kg, 15/15 x 4, 10/10 x 4, 25 rep = 225 rep total PR
2.
2 x 24 kg, 1/1 rep x 2 x 4 sets = 16 rep total
32 kg, 5/5 rep x 4 sets = 40 rep total
3.
5/5 rep x 8 sets = 80 rep total
Pistols 5/5 rep x 7 sets = 70 rep total
Very hard workout. During the SSST I pulled 2 big blisters in each hand
The workout consist some of my favorite exercises. If I had the opportunity to include some extra exercises it would be some rope climbing and ring-work. They will be a part of another challenge -stay tuned
The exercises will work your entire body through virtually every movement-action. Because the SSST is a test in it self I decided to put it in the beginning of the workout. It is not adviceable to put this exercise in the begining due to the high levels of fatigue-inducing metabolites that will flow in the circulation during and after this kind of workout. This will have adverse effects on the strength exercises afterwards. But to get the best result in the SSST I placed it in the beginning.
Here are the physiological parameters you will test during this workout:
* SSST: VO2-max, torso og grip.
* 2-Hands anyhow: develop force in the erectors, quadratus lumborum and the vertical press.
* High-pulls: horizontal eksplosiveness, rhomboideus, trapz og grip.
* OAPU: horizontal press + core out of this world.
* Pistols: strength in legs and glutes.
What else to come for!
Training the last week August 19, 2007
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Saturday
Started the day with ~ 3 hours of mountainbiking in a forrest close by with 2 good friends. Damn it was muddy, but very and challenging. Mountainbiking is an extremely good way to increase your cardiovascular power because of the intermittent workprotocol you automatically do.
Then I taught 2 hours of HardCore, and participatede with some of the workout:
30 min
32 kg, 10/10, 10/10, 8/8, 5/5 reps
2 x 24 kg, 14 reps each arm, x 4 sets
30 min
Thursday
90 min
10 reps, 2 sets
Wednesday 15
30 min.
30 min
Warmup for 10 min with various swings, snatch, windmills, TGU’s etc. with a 16 kg KB.
Then I did this superset for max reps in 15 min:
2 x 24 kg, 1/1 B2B x 2, 6 sets = 24 rep total
SUPERSET
32 kg, 5/5 B2B, 6 sets = 60 rep total
Extremely hard for the lower back and the grip. Try it out
——-10 min break—–
24 kg, 15/15, 15/15, 10/10, 10/10, 10/10, 10/10 reps
Performed them with almost no break between sets. Total time = 6.30.
Wanted to do a SSST, but my grip was to soaking wet, and due to the fact that I trained in-door I decided to stop before the kettlebell went through the floor 
Tuesday 14
Wing Tsun single session for 2,5 hours
Monday 13
5/5 reps, 7 sets
5/5 reps, 7 sets
Various kettlebell exercises for 1 hour continually shifting between thrusters, TGU’s, snatches etc. Virtually no breaks
10 rep, 3 sets
70 min
August 11: Naked Warrior August 12, 2007
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Jungle Gym Training
Exercise guidelines
On the video below I have filmed some of my training in so-called “Jungle Gym” made famous by BJJ Black Belt and former Sr. RKC Steve Maxwell. The first part shows how to make the one-arm pushup even harder by applying this skill to the unstable environment made by the rings. Not because I want you to make all your training in this kind of unstable environment, this one is just great fun.
If you want to perform the exercises I show it is important that you follow these 3 guidelines:
1: Keep total body tension, tight glutes, abdominals and make sure to keep your lats contracted to protect your shoulders.
2: Your head should be in the same line as the body.
3: Focus on contracting the muscles close to your torso (latissimus dorsi) to make the movement. To many try these exercises and find them to easy. That is because they are leaning a little to the side while doing them instead of working the muscles close to the torso and staying connected through the entire body.
To be continued…
Yesterday the time was up for some naked warrior practice. Visited my parents, but that was no excuse for not training.
5/5 rep, 7 sets
BW, 5/5 reps, 3 sets
BW + 12 kg, 5/5 reps, 2 sets
BW, 5/5 reps, 2 sets
Fast and effective high skill workout
These 2 exercises will keep you on the edge, and are suitable for almost anyone.
August 8 + 10: BJJ, Wing Tsun & Overhead Squats August 10, 2007
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75 min of Brazilian Jiu-Jitsu training different kinds of armbar from guardposition.
To much muscleforce, not enough technique.
My left elbow has been aching the last 3 days, so give them some rest. 
Got taught from the 1. to the 4. section of the Wooden Dummy form. One hour in total, great stuff
Then it was time for some strength training:
20 kg, 10 rep, 2 sets
50 kg, 10 rep, 3 sets
52,5 kg, 10 rep, 1 sets
55 kg, 8 rep, 1 set
57,5 kg, 6 rep, 4 set
20 kg, 10 rep, 1 set
Have a nice weekend, and don’t forget to train
August 6: HardCore August 7, 2007
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Taught 1 hour of my class called HardCore including kettlebells, sandbags and calisthenics. Particpated in the entire class, damn hard The way we like it. Took them through a lot of different drills, low intensity/high volume. Great.
Strength training
20 kg, 10 rep, 2 sets
40 kg, 8 rep, 1 set
50 kg, 10 rep, 5 sets
40 kg, 11 rep, 1 set
40 kg, 7 rep, 1 set
After this I began to feel the accumumlated volume from the HardCore in my shoulders and abdominals/quadratus lumborum.
Ended up with some bench press, but was to exhausted to go heavy.
85 kg, 5,4,3,2,1 reps (30 sec. between sets)
70 kg, 5 rep, 4 sæt (2 min between sets)
Game over!
August 3-5: BJJ + recovery training August 6, 2007
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Started out with 20 min slow roll, just feeling the motion, not going for any submissions, or fighting against the force.
Afterwards the tempo went up, and out went the technique, hmm. Must resist using to much force, even though I feel like not using any force at all. The last 20 min was without gi, and just for fun with full power. Maaaan I was tired in the hours after.
In the weekend I have been laying low on the training side. Did nothing but some overhead squats saturday:
50 kg, 10 rep, 3 sets
And yesterday it was time for some:
24 kg, 100 rep, 5 min
2 x 24 kg, 5 rep, 15 sets, (3 min between sets)
Got a fiber in my left rhomboid/trap, so feeling pretty dislocated right now.. hmmmm..
Guarden will be back in one peace!
August 2: BJJ, BJJ, Strength August 2, 2007
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Today I had 3 training sessions
-
Workout # 1
Teamed up with Malte, and worked on how to get out of the halfguard, a little bit of armbars, and a fancy escape.
I still get smashed, but beginning to see the techniques, just hard to apply them before being caught in another baaad scenario.
- Workout # 2
First we did Magnificient Mobility by Eric Cressey and Mike Robertson, and thereafter it was time for some BJJ (no gi).
Just some playing around with some of the techniques I have learned the last 14 days. Great to train with someone below my technical level, which makes it easier to integrate the submissions.
-
Workout # 3
20 kg, 10 rep, 2 sets
60 kg, 5 rep, 1 set
70 kg, 5 rep, 2 sets
80 kg, 3 rep, 1 set
50 kg, 5 rep, 1 set
Superset
BW, 10 rep, 4 sets
2 x 24 kg, 1/1 B2B x 3, 2 sets
Total duration = 20 minutes
