Off Season Week 2 - Climbing Update 11

12/10 - 12/16/2012

Notes:
          This was a good week.  I felt pretty solid in my climbing training.  However, I did change up my microcycle training schedule because I felt that I needed some more cardiovascular training.  I am still trying to implement plenty of yoga as I greatly enjoy it and think it relates great to my Jiu Jitsu and Rock Climbing.  I felt like I required a more intensive style of training so I added some shadowboxing and Jiu Jitsu drills to my training.  I really feel like this is an optimal set up for an Off-Season training program where there is a little bit of everything in contrast to a training camp where you focus specifically on one sport or objective.  You can see the new changes below in the "New Microcycle" section.  In addition the cold showers for recovery have been dropped.  While they are quite beneficial they are pretty unnpleasent and a bit taxing on the nervous system.  The goal of off-season training should not be to max out your training capacity, but to re-examine your current practices and tone down the training to a more long-term sustainable training schedule.

Monday:
Hangboard (7/8" door frame) - Unweighted
20 second rounds w/ 1 min rest

• 4 finger 2 hand hang, assisted
• 4 finger 2 hand hang, unassisted
• 4 finger 1 hand hang, assisted (repeat other side)
• 3 finger 1 hand hang, assisted (repeat other side)
• Index-Middle hang, 2 hand, assisted
• Middle-Ring hang, 2 hand, assisted
• Ring-Pinky hang, 2 hand, assisted
• 3 finger, 1 hand hang, assisted (repeat other side)
• 4 finger, 1 hand hang, assisted (repeat other side)
• 4 finger, 2 hand hang, unassisted
• 4 finger, 2 hand hang, assisted

Yoga - >

Tuesday:

Wednesday:
Yoga - 5 x Sun Salutations (A & B) each; a few other "flow" poses
Shadowboxing Rounds

1. Little Bit of Everything, Mostly straight punches
2. Slipping and weaving w/ combinations
3. Add hooking and uppercut combinations
4. Full boxing combinations
5. Add kicking combinations

Hangboard:  30 sec rounds @ 1 min rests

• 2 hand, 4 finger, assisted hang
• 2 hand, 4 finger, unassisted hang
• 2 hand, 4 finger, assisted reps
• 2 hand, 3 finger, assisted reps
• 2 hand, 2 finger (IM, MR, RP ea.), assisted reps
• 2 hand, 3 finger, assisted hang
• 2 hand, 4 finger, assisted hang

Thursday:

          This was a long day at work... admittedly, I caved and skipped on my workout.

Friday:
Warm Up - Quick Yoga
Shadowboxing - 5 x 5 min @ 1 min rest (Rounds:  Movement only / no punches - Straight Combos - Add hooks and uppercuts - kick / punch combos only - add knees)
Hangboard - 20 sec hang @ 1 min rest

• 2 x 2 hand, 4 finger unassisted
• 2 x 2 hand, 4 finger assisted
• 2 x 2 hand, 3 finger assisted
• 1 hand, 4 finger assisted (each side)
• 2 hand, 2 finger (IM, MR, RP ea.) assisted

Saturday

Push Ups, Bent-Over Rows, Lunges
- 60 x 20 sec @ 10 sec rest ea.


New Microcycle (Effective 12/11/2012:

Monday:
Warm Up - 15 minutes solo Jiu Jitsu drills
5 x 5 min Shadowboxing @ 1 min rests
Warm Down - Hangboard

Tuesday - Active Rest
60 min Vinyasa Yoga
Cold Shower for recovery

Wednesday:
Warm Up - 15 min short yoga
5 x 5 min shadowboxing
Warm Down - Hangboard

Thursday:  (Same as Tuesday)

Friday:  (Same as Monday)

Saturday - Strength and Conditioning
Crossfit-styled workout

Sunday - Total Rest Day
Watch Climbing and Jits Videos




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