My Training

I get many emails about my current training, so I hope this post will help to clear things up. The problem about giving away training plans/routines is that everybody is different and needs to adjust factors like intensity, volume,... to his/her age, training age, health and so on. Having said that, the following is just a short overview to get an idea about what I do at the moment.

I have been using kettlebells for quite some time now, together with bodyweight exercises they have always been a staple in my training regime.

In the past, my weekly routine consisted of 3 stength days and 3 conditioning days. The conditioning was mainly done with kettlebells, on the strength days I did mostly bodyweight exercises with added weight like pullups, pistols,... To get an idea about the exact routines, check out my old training log at the fighterfitnessforum http://www.fighterfitnessforum.com/ftopic9364.html It's in German but should be easy enough to understand most of it.

I made great progress with this but found that it lacks specialization for some of the goals i'm trying to achieve.
That's why I cut back on the kettlebells (for now), doing mainly swings to keep my groove and conditioning.

The rest of the training will be dedicated to bodyweight exercises, inspired by Dragondoor's new book "Concivt Conditioning" with some slight modifications: I replaced the One Arm Pushup with static Planche holds, which I will do 3 - 4 times a week, according to Coach Sommers plan from the (amazing) book "Building the Gymnastic Body". I will have 2 core sessions per week, consisting of hanging leg raises and variations, headstand leg raises (not included in Convict Conditioning) and backbridges. The rest of the exercises are the One Arm Chinup (OAC), Pistols (weighted and bw) and Handstand Pushups (with the goal of achieving a One Arm Handstand Pushup). I may add one legged deadlifts on the pistol days. All the exercises, except for the planche, are done two times a week, I will train 6 days a week. This is a slightly lower volume than I'm used to, I will see how it works out. The good thing about this is, that I can dedicate much more energy and focus to every single exercise.

Oh yeah, I do joint mobilty and Qigong (Little Nine Heaven system taught by Steve Cotter) every day and I practice my splits according to the method in Tom Kurz' great book "Stretching Scientifically" 3 times a week.

I hope this post will help some people.

Here's a video of me doing partial One Arm Handstand Pushups, still a long way to go ;)




You can also check out my other videos here: http://www.youtube.com/user/jingangquan