Badger Den

Easy mile run for warm up
9:56
-------------------
Shoulder health

Lateral Raises (15lb)

3 x 15

Rear Delt with Band (8lb)
3 x 10

Scapular Depression with band
3 x 8

Scarecrows (5lb)
3 x 6
 
Easy 1.5 mile run
14:10

KB Snatch (40lb)
5 x 3

Single Arm KB High Pull with band (40lb)
5 x 3

Stiff Legged Deads with bands (40lb/side)
4 x 12

Glute Bridge
4 x 15
 
Yeterday
3 Mile/5KM run in 29:52 (an improvement of 6 minutes in a month and a half).

LT training will start next weekend.
 
Last edited:
Yesterday
Moved furniture all day.
---------------------------------------------------------------------------------------------
Today

Double KB Squats (40lb/side)
3 x 10

Double KB Lunge (40lb/side)
3 x 8

Stiff Legged Deads with bands (40lb/side)
4 x 12

Ab Wheel
3 x 12
 
Banded Double KB Row (40lb/side)
4 x 8

Double KB Clean
3 x 10

Rear Delts (15lb)
4 x 10

Med Ball Woodchopper (20lb)
4 x 6
 
KB Swing with band (40lb)
10 x 10

Double KB OHP (40lb/side)
4 x 6

Double KB Sumo High Pull (40b/side)
4 x 8

Rear Delts (15lb)....seriously lagging in development
3 x 10

1.5 Mile run 15 minutes. Easy pace.
 
Last edited:
How do you feel about this program now that you've been on it for a while?
 
How do you feel about this program now that you've been on it for a while?

Its less a program and more so me just trying to hit everything with tools i have with how i feel that day.

Its been going okay but i would rather an actual gym.

Edit: i will be implementing Lt training after this weekend once i do my 5km tonight and grt my Heart rates logged. It will have significant structure and benefit for when i return to MT/MMA.

The weights are largely just preserving athleticism at best and preventing injuries largely from sitting at work.

I can only get so strong with 40lb bells but im gravitating towards more kb complexes and snatch/double clean/swing work soon. As importsnt as strength work is and although ive never been the strongest in my weight class, ive never lost as a result of being over powered in my classes yet. That being said some victories could have been easier if i had more steady work in the gym previously for bjj.
 
Last edited:
@thugpoet you seem like a guy who likes data.

Base Stats
5'6"
158lbs
Competition weight: 130-138lbs

HR taken manually as my HR Monitor crashed on me....dgkhjdfigherige8hegherhgerg

RHR: 52 BPM (Surprised by this actually, i thought it'd be closer to 60-65)

Field Test
10 minute HR: 168
20 minute HR: 184
30 Minute HR: 192
(all taken manually for 15s then multiplied by 4 for result)
Average HR: 181

Pace between 6 - 6.5 MPH (seems to be a comfy 30 minute run for me that is still challenging enough for a non runner)

Recovery HR 3 minutes later: 112

Distance 5KM in 29:40 (faster than last time) continued til i hit 30 minutes for data.

Actual Max HR= 196
HRR = 138
THR = (138 x 0.92) + 58 = 185


-------------------------------------
 
Last edited:
Program is a basic one.
2 - 3 x per week x 4 weeks. Retest after.

Zone 1 = < 155 BPM
Zone 2 = 155 - 165 BPM
Zone 3 = 166 - 174 BPM
Zone 4 = 175 - 181 BPM
Zone 5a = 182 - 185 BPM

(Above has been corrected since finding Max HR)

Main Set:

Intervals
6 minutes of Zone 3 HR ______ , 90 seconds rest (walking)
4 minutes of Zone 4 HR ______, 90 seconds rest (walking)
2 minutes of Zone 5a HR ______, 90 seconds rest (walking)

Steady State
6 minutes of Zone 1 HR ______, 90 seconds rest (walking)

Intervals
6 minutes of Zone 3HR ______ , 90 seconds rest (walking)
4 minutes of Zone 4 HR ______, 90 seconds rest (walking)
2 minutes of Zone 5a HR ______, 90 seconds rest (walking)
 
Last edited:
Program is a basic one.
2 - 3 x per week x 4 weeks. Retest after.

Zone 1 = < 152 BPM
Zone 2 = 152 -161 BPM
Zone 3 = 162 - 170 BPM
Zone 4 = 171 - 177 BPM
Zone 5a = 178 - 181 BPM

Main Set:

Intervals
6 minutes of Zone 3 HR ______ , 90 seconds rest (walking)
4 minutes of Zone 4 HR ______, 90 seconds rest (walking)
2 minutes of Zone 5a HR ______, 90 seconds rest (walking)

Steady State
6 minutes of Zone 1 HR ______, 90 seconds rest (walking)

Intervals
6 minutes of Zone 3HR ______ , 90 seconds rest (walking)
4 minutes of Zone 4 HR ______, 90 seconds rest (walking)
2 minutes of Zone 5a HR ______, 90 seconds rest (walking)
I will be observing this closely. Will you still be using the KB during this cycle? And have you done anything like this before?
 
Last edited:
I will be observing this closely. Will you still be using the in during this cycle? And have you done anything like this before?

Using the in? Im a bit confused just woke up.

I had to do this for my training prescription class in exercise physiology so im familiar, and ran a bastardized version for a fighter once..


Edit: Wife bought me new HR monitor, I may do a 20 minute "sprint" to find Max HR and re-calculate today as that is typical for this field test anyway. I'll compare the two results to see how close they are.

It isn't inherently a bad thing my LTHR came out to Average HR, but this reflects one of two things:
1. Accidentally accurate enough to maintain pace.
2. A margin error unaccounted for (Likely missing my true Max HR). This is why its important to try to find it prior to the field test, but with my HR previously broken I had to opt for the standard HR Calculation.
 
Last edited:
Using the in? Im a bit confused just woke up.

I had to do this for my training prescription class in exercise physiology so im familiar, and ran a bastardized version for a fighter once..


Edit: Wife bought me new HR monitor, I may do a 20 minute "sprint" to find Max HR and re-calculate today as that is typical for this field test anyway. I'll compare the two results to see how close they are.

It isn't inherently a bad thing my LTHR came out to Average HR, but this reflects one of two things:
1. Accidentally accurate enough to maintain pace.
2. A margin error unaccounted for (Likely missing my true Max HR). This is why its important to try to find it prior to the field test, but with my HR previously broken I had to opt for the standard HR Calculation.
autocorrect, KB not in.
 
autocorrect, KB not in.

Definitely, but it will be more structured and more complexes thrown in. And I am re-calculating the math, MaxHR is above what previous was taken.

@thugpoet Math has been corrected. True MaxHR was 196 today. No thermogenic aids.
 
Last edited:
KB Workout

Clean, Lunge, Press (40lb)

3 x 6 each side

5 minute rest

Sequence of Dismay (2 x 40lb)
Double Kettlebell Clean x 8 reps
Double Kettlebell Front Squat x 5 reps
Double Kettlebell Clean x 5 reps
Double Kettlebell Front Squat x 3 reps
Double Kettlebell Clean x 3 reps
Double kettlebell Front Squat x 2 reps
Double Kettlebell Clean x 2 reps
Double Kettlebell Front Squat x 1 rep

Double KB Row elbows outward (40lb/side)
4 x 8

Single Arm KB Squat (40lb)
3 x 15 / leg
 
KB clean, Dead Snatch, Snatch, OH Lunge (40lb)
8 sets x 4 reps.
(This surprisingly took a lot out of me, perhaps a 30lb bell would be more appropriate)

Strict OHP (40lb/side)
4 x 4

Stiff Legged Deads with bands (40lb/side)
4 x 12

KB Windmill (40lb)
4 x 6

Ab Roller
3 x 10-15
 
Last edited:
@thugpoet
RHR 54

Zone 1 = < 155 BPM
Zone 2 = 155 - 165 BPM
Zone 3 = 166 - 174 BPM
Zone 4 = 175 - 181 BPM
Zone 5a = 182 - 185 BPM

Intervals 1
6 minutes of Zone 3 HR ______ , 90 seconds rest (walking, HR at 125 after rest)
4 minutes of Zone 4 HR ______, 90 seconds rest (walking, HR at 151 after rest)
2 minutes of Zone 5a HR ______, 90 seconds rest (walking, HR at 164 after rest)

Steady State
6 minutes of Zone 1 HR ______, 90 seconds rest (walking, HR at 140 after rest)

Intervals 2
6 minutes of Zone 3HR ______ , 90 seconds rest (walking, HR at 135 after rest)
4 minutes of Zone 4 HR ______, 90 seconds rest (walking, HR at 151 after rest)
2 minutes of Zone 5a HR ______, 90 seconds rest (walking, HR at 167 after rest)

The last 2 minute interval in #2 i had a hard time keeping HR between 180-185, it hit 194 several times despite adjustments, i may have selected a speed too fast for that last interval.
 
Last edited:
KB Ciruit (40lb/side)
Fast and powerful movements
  • Double Kettlebell Squat x 5 reps
  • Regular Kettlebell Row x 5 reps
  • Double Kettlebell Clean and Press x 5 reps
3 minute rest.. 5 rounds

Rear Delts (15lb)
4 x 6

KB Windmill (40lb)
4 x 6

Wood chopper (20b Med ball)
4 x 8
 
Zone 1 = < 155 BPM
Zone 2 = 155 - 165 BPM
Zone 3 = 166 - 174 BPM
Zone 4 = 175 - 181 BPM
Zone 5a = 182 - 185 BPM

Intervals 1
6 minutes of Zone 3 HR ______ , 90 seconds rest (walking, HR at 122 after rest)
4 minutes of Zone 4 HR ______, 90 seconds rest (walking, HR at 138 after rest)
2 minutes of Zone 5a HR ______, 90 seconds rest (walking, HR at 142 after rest)

Steady State
6 minutes of Zone 1 HR ______, 90 seconds rest (walking, HR at 133 after rest)

Intervals 2
6 minutes of Zone 3HR ______ , 90 seconds rest (walking, HR at 135 after rest)
4 minutes of Zone 4 HR ______, 90 seconds rest (walking, HR at 140 after rest)
2 minutes of Zone 5a HR ______, 90 seconds rest (walking, HR at 142 after rest)

Noticeable improvements already. I think the KB are helping a tad.
 
KB circuit
Double Swing + Push ups (40lb/side)

10 x 5

KB Split Jerk (40lb/side)
6 x 4

Curls (30lb)
3 x 10
 
Last edited:
Back
Top