Not sure if this is okay to post, but I wrote this in my work blog a few weeks back.
I'm not able to put the pictures up, but if you want to see the whole article with animated exercise Gifs it's at:
http://www.myfitnesswithchris.com/k1-taking-initiative-and-a-free-workout.html
K1, Taking Initiative, and a Free Workout
August 11, 2008
Aloha Readers,
This past weekend, K1 held an event here in Hawaii at the Stan Sheriff Center. Billy Hall was scheduled to compete on the card as a Heavyweight vs Gohkan Saki; the eventual tournament winner. Unfortunately, Billy injured his foot about a week and a half before the fight in a sparring session at his martial arts gym, HMC, and was therefore unable to compete.
The walk into the Stan Sheriff Center was nostalgic for me. I had not been anywhere near the Athletic Department at UH since I was a student in those very classrooms. I used to sit outside on those concrete steps waiting for Dr. Hetzler to arrive for Exercise Physiology, and Nutrition for Exercise and Sports.
We had put a good deal of time into Billy’s strength and conditioning for this fight. We did lots of work on the speed ladder, numerous kettlebell exercises, and plyometrics, among other things. It was incredible fun. Well, it was for me anyway. ;)
Seriously though, I think Billy had a good time training for this one too. It would have been great to see the payoff inside the Stan Sheriff Center that night. Billy would have put on an exciting show.
Today I trained Adam Hall, Billy’s 19 year old son. Adam moved to Oahu from San Jose a few months ago. He’s been going to classes at HMC regularly and has since decided that he wants to take a shot at competition.
There was no scheduled appointment. Adam showed up at my gym by surprise at 8:00-8:30pm; the end of my work day today and just asked me to train him right then and there.
Now that’s really something!
I normally have to bribe (in my industry, we call it an “ethical bribe”) people in for a free consultation, even if it’s only for the chance to inspire a fellow human being to do something good for themselves. Adam took initiative and showed up asking for my help; there was no way I was going to refuse him.
Adam has tremendous potential as an athlete. He oozes of raw strength, power, and natural athleticism. He picked up everything I showed him in seconds. The kid is a sponge!
His workout below took about an hour to complete.
No one? Nothing?
Is my writing that bad?
Lol!
writing is not bad. perhaps too many words for the HG, which suffers wide-spread A.D.D. as for me? i was watching CNN, FOXNews, and MSNBC all night. love all this political stuff.
here's the gifs you requested
good stuff Chris, keep sharing and Patrick....LMFAO!!!
sorry Chris. i was feeling like misbehavin' and you allowed me the perfect opportunity.
thanks for the info. i'd be so much better off if i did even 10% of the exercises at your site. me = out of shape.
No need for an apology. I'm always down for a good laugh, even if it's at my expense.
You should see the fun times my friends and I have when I "attack" them with my swinging dead arm!
Adolf hittin' the switchez! I wonder what he's bumpin'.
thanks for the link. what can i substitute for the pull-ups and kettle bell exercises? i only have a olympic bar and weights.
FRAT!
There's a lot you could do. Here's a few examples for the power movements-- barbell snatch, a single arm barbell snatch, hang cleans, a single arm hang clean with a dumbbell, a power clean, etc..
Instead of the pull up you could do bent over barbell rows, a single arm barbell row--yup, grab the long bar with one arm--you could even do this exercise on one leg for balance if it's appropriate to your training cycle; or bodyweight rows with the olympic bar (if you can keep it elevated at both ends).
Exercise selection is just a tiny small part of what matters in an effective sports specific program. It's an important part, but if you're trying to maximize your success as an athlete with superior power, speed, agility, quickness, and dynamic balance, you'll need much more than just a list of exercises/drills.
These are all important considerations: Tempo, speed, form (range of motion, path of motion, plane of motion, core stabilization, core integration, proper spinal aligment), micro cycles (usually measured as a 4 week period), meso cycles (usually measured as a 16 week period) and a macro cycle (a bunch of meso cycles combined make up a macro cycle (a year), rest periods between sets, or lack there of. They all matter.
This is just one workout. Play around with it. Glad you liked it.