9/16 – GreenStrengthIV Training Log

Friday 9/16

Session 1

TGU

70 x5/5

“Right of Passage” C&P (Day 3 of 3)

70 5 ladders of 4 rungs (4-3-2-1) = 50 total presses per arm

Variety Neutral Grip Pull Ups

5 ladders of 4 rungs (4-3-2-1) = 50 total pull ups

Single Arm KB Swing

70 x 5/5, 5/5, 5/5, 5/5, 5/5, 5/5, 5/5, 5/5, 5/5, 5/5 = 100 total

Single Arm KB Farmers Walk

53 2x1min each side – no rest/back to back

Session 2

Spider Cambered Bar Back Squat (Day 3 of 3)

260 10×3 (approx 60-90sec rest)

Spider Cambered Bar Cyclist Back Squat – Heels on bumper 25

120×8, 170×8,

200 3×8

Dimel Deadlifts

185 3×12

Pyramid Deadlift

150 3×8

*Rest about 30sec between each – a few minutes between sets

Prowler Sprint

140 5x20yd

DBL KB Farmers Walk

88’s 3x40yd

Airdyne

5x10cal

*all done in superset – rest about 2-3min between each set

Sled Drag

90 x10min

9/15 – GreenStrengthIV Training Log

 

Thursday 9/15
Greenstrength meal

 

 

 

 

 

 

 

Session 1 (9:30am)

Sumo Deadlift (Day 2 of 2) – Following Rule of 10

135×3, 225×2, 315×1

335 10×1 (approx40-60sec rest)

Axle Bar Close Grip Bench Press

100×5, 150×5

200 10×5

Superset with T-Bar Neutral Grip Rows

75 12×10

(Rest was around 2min between each Press set)

Axle Bar Skull Crusher/Tate Press Variation

100 3×10

Belt Squat (Added bumper 45lb plates for extra depth)

150 3×12

Russian KB Farmers Walk

DBL 36 2x1min

Incline Trap 3 Raise

2.5 2×8

Session 2 (4pm)

TGU

53 x3/3 unbroken/1 side all through,

53 2×1/1

Single Arm Swing

53 x10/10, 10/10, 10/10, 10/10, 10/10 = 100 total in 4min 20sec

GTG KB Press (Day 2 of 2)

All presses done bottoms up

36 x 2 ladders of 4 rungs (4-3-2-1)

36 x4/4, 44×3/3, 44×2/2, 53×1/1 (done in ladder style – sit down to switch)

36 x6/6, 44×3/3, 53×1/1 (same as above)

36×7/7, 44×2/2, 53×1/1 (same as above)

All ladder set = 50 total presses per arm

Neutral Grip Pull Ups Ladder

18 on foot 5×4-3-3 = 50 total

Row Sprint

200m x5

  1. 34.8 1:27.0/500m 38/sm
  2. 34.1 1:25.2/500m 38/sm
  3. 34.3 1:25.7/500m 36/sm
  4. 34.0 1:25/500 38/sm
  5. 34.3 1:25.7/500m 38/sm

Belted Sled Drag Forwards and Backwards

90 x10min

Back ext

2×10

Ab Wheel

2×10

Wise coach preaching wise words. Must for all athletes to read & revaluate

Shawn Myszka is a coach I have followed for some time and really look up to. Every time he posts something I find nothing but value, EVERY-TIME it seems. While this is just a simple FB post it speaks of highly valuable information for all athletes.

“On page 160 of Bruce Lee’s Tao of Jeet Kune Do he states, “the essence of fighting is the art of moving.” To me, American football is a form of fighting/combat…controlled chaotic stimuli of a similar sort as martial arts. Yet I find it interesting that the majority of American football physical preparation coaches (i.e. S&C) as well as the position coaches choose to look on either extreme end of their respective spectrum (general motor abilities for the S&C or the tactical-strategic abilities for position coach)….yet, the thing that links those two things and that athlete to the battle is his display of movement. ‪#‎MovementCoachMovement‬”

“And of course, let us not forget that Siff/Verkhoshanksy also stated in Supertraining. “the essence of sport competition activity lies in the movements of the human body.” Eerily similar thoughts from masters in each of their respective disciplines.”

Movement is our ticket to better health. Better nutrients, real food, proper breathing, all enhance our ability to move. As we enhance our ability to move with precision and pose we set ourselves up to better solve physical tasks in our sport/life. Respect movement, chase perfection in movement, then live a long life enjoying the movement you’ve honed.

Train smarter – not harder,

Lucius C. Tirey IV

I’m Hurt, Banged Up, Overused…On to the next phase.

Last weekend I competed in the TSC and the Texas Five Grappling Tournament. Over the last couple of months I have discovered many things in my body; mainly fascial problems that have lead to asymmetries, that lead to overuse, injuries, etc.. This is common in pretty much everyone we see as we always want to push ourselves rather than build ourselves. I am just as guilty of this and sometimes it takes a moment like this to readjust and proceed forward correctly. With that being said, I went into the TSC with a few goals, and met them with flying colors.

I started Saturday morning at the TSC, weighing in at 186 lbs.

Deadlift – Ultimately this was going to be the moment for my 600lb pull, however I had to be smart and stay within my current limits due to my recent physical condition. I pulled 535lbs very easily. Missed 560 on my 3rd attempt due to a few things but who cares? I stayed smart and didn’t fight, just sat it down – veteran move!

Pull Ups – This was much tougher than I had anticipated, based on the nature of the pull up training I was used to (usually KB weighted pull ups/not for max reps). The metabolic effects of a true dead hang max pull up set are tough. Remember this was no kips and crap like that. I pulled out 20 reps hitting my goal.

Snatch – Again, I had to be smart here with my injuries, especially due to the fact that directly after the competition it would be time to grapple. I allowed myself one set down of the bell towards the end and still snatched 109 reps in 5min.

While this wasn’t my original Elite Class – 600lb Pull and TSC World Champ, I was able to accomplish goals while keeping my ego in check!

FIVE Grappling Texas 2 | www.mikecalimbas.com/BJJ/FIVETEXAS2

Next we jumped in the car and drove 30+ minutes to the grappling tournament where I competed in 3 total matches. The first was a GI match where I lost by points: 5-3. I made the first move and then made the first mistake, and he was able to capitalize.

The second match was against some punk in No-Gi who had no business being out there. His hand fighting tactics were punches, literally. The match was stopped as he was warned to STOP HITTING ME. Once we restarted, I face planted him, took his back, gave him some Rader face choke moves and waited for the ref to see the tap :).

My third match was against a Lovato BJJ teammate of mine for 1st in our division. This match was my favorite part of the day because A- he is tough, B- I have a lot of respect for him, C- I was able to win with a kimura.

This physical challenge was a blast and I highly advise others to set an event, challenge, or goal, and make it a priority. I had goals, accomplished many, spent great time with friends, and deff uplifted my spirits during this weekend. Going after something creates character, strength, and brings fulfillment in life.

So now onto my next phase…. I am going to take the next 3 weeks to do only these things….

-Rocking, Crawling, Neck Nods, Soft Rolls, Myofascial Release Techniques

-Yoga 2 X Week (Wed night, and Sunday with Green Strength’s Budokon teacher)

-Viking Warrior Conditioning 2 X Week

-Simple and Sinister 3 X Week (just practice TGU and keep swings moderate in volume)

-Strength Session 3 X Week – only these movements

*Day 1 – 5 total rounds with 4-5 being top end sets

DBL KB Clean x (2, 3, 5)

DBL KB Press x (2, 3, 5)

DBL KB Front Squat x (2, 3, 5)

Weighted Chin Up x (2, 3, 5)

Pistol x (2, 3, 5)

*Day 2 – 5 Rounds with 4-5 being top sets

DBL KB Swing x5

DBL KB Clean x5

DBL KB Reverse Lunge x5/leg

Single Arm Snatch + Negative of Press on way down x5/side

Weighted Tactical Pull Up x5

*Day 3 – 5 Rounds with 4-5 being top sets

DBL KB Snatch + Negative of press on way down x3

Single KB Press x3/side

KB Renegade Row x3/rows arm

Rack Pulls (below knee) x3

Over Under Grip Pull Up x3/each side

Schedule 

Sun – Viking Conditioning, Yoga

Mon – Day 1 Strength

Tues – Simple and Sinister, Rocking, Crawling, Walking (These can be done everyday – however they are done for sure this day)

Wed – Day 2 Strength, Yoga

Thurs – Viking Conditioning, Simple and Sinister

Fri – Day 3 Strength

Sat – Simple and Sinister

Morning Coffee Post | FIGHTERS!

Just finished sipping on my cup of coffee and have to admit to the world I broke the rules and drank it black… Not adding butter will quickly lead to the world completely destroying your life through social media. So hack this concept – FIGHTERS training there asses off with high intense, high anaerobic, high aerobic, high volume, WORKOUTS in addition with their fight training. Sounds like a recipe for producing a tough, possibly lean and ripped, fighter who is performing at a non optimal level and frankly they have no clue. Thankfully my guys understand this and trust in the process that when they come into the gym for “S&C” its about 3 things

1- Always leaving feeling better than when you came in – maybe its just you feel looser, or a sense of endorphin rush. That is a hell of a lot better than feeling like your going to throw up and shaky as you walk.

2- Practice Makes Permanent | Perfect Practice Makes Perfect – Always strive to get better in your movement/exercise. The goal is to continue to practice with the mindset of increasing the quality of practice each time.

3- Move Your Body With ZEN – Even after heavy deadlifts and chin ups its always great for fighters to finish up with playful light movement. This is where rocking, crawling, hanging, tumbling, rolling, corrective exercises, or even laying in a still state and slowing down your breathe and mind come in handy. Now do them!

When fighter buy into this approach they really become vocal about just how good they feel, how they don’t suffer as much pain or chronic tightness, how they don’t feel lack of energy or rundown, and how they feel stronger all around in life.

Well, what about conditioning? Leave that for the fight training. Be specific to your event and specific in nature to the demands your body will face…AKA SPARRING. Besides, I believe in swinging kettlebells and carrying heavy ass weights as part of strength training. Needless to say this combination will have you in shape regardless.

monkey gun

STOP OVERTRAINING NOW!

Weak Patterns | Perfect Practice Is Needed…

Here is a great post on www.strengthsenei.com – Click to read entire article

I wanted to post a few lines from this article as I feel it answers a ton of questions. I know for fact many of my guys are going to really understand why I always talk about being mindful during training, and the major differences between what I/We/#Greenstrength and others. Again, we do the same exercises, same correctives, same food choices as everyone else blah blah – the difference is we mindfully encourage our you to search for the ‘perfect practice’ as mentioned below. So enjoy and let these lines sink in and you’ll understand one of the many #Greenstrength differences from the rest of the modern fitness world.

“Just for a second, let’s say your athlete presents with postural imbalances. His right shoulder is low, his pelvis is rotated and his left knee buckles in.

Considering that an individual’s postural response is involuntary, in that context, performing corrective exercises means compensation will be a component of every repetition.

Performing a corrective exercise incorrectly does not make much sense. As they say, practice does not make perfect, perfect practice makes perfect.

Proprioception is derived from the muscle’s capacity to inform the nervous system where a limb is at all times. When muscles are shortened and some are lengthened as a result of these postural imbalances, the sensitivity of the muscle receptors decreases. This results in a loss of feedback for where the limbs are positioned. This is what a reduction in proprioception comes down to.

Less proprioception = less sensation = less performance! It’s very difficult to control and move what you don’t feel.”

Be Mindful in your practice and movement! 

Lucius C. Tirey IV