The Martial Way - The Path Forward

thugpoet

The Dredd Wolf
@Brown
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BIO:
Height: 5-6
Weight: 179.9
Age: 31

I am a shell of my former self. I am not interested in trying to " get back" to where I was, however. I want to be better than I was.

My goals are:

  1. A Front Lever 5 sec hold
  2. A Planche 5 sec hold
  3. unassisted handstand 7-sec hold
  4. Muscle-up 3 reps
  5. Become more fluid in my BJJ
  6. Get to about 160.


The key to my success has been consistency. The keys to my consistency have been:
- Setting measurable, achievable strength goals
- Working out more often with less intensity.

I'll be training 6 -8 times a week with varying levels of intensity as it relates to the goal of the session ( skill, strength, etc)
 
4/10/2020

Static strength skill work:

  1. Wall assisted handstand pushup 1 x 2 reps
  2. Frog stand on parallettes 1 x 5 secs
  3. Tucked Front Lever 1 x 5 secs
  4. Pseudo planche hold 1 x 20 secs
  5. Horse stance 1 x 25 secs
  6. plank 1 x 25 secs
I do this skill training once every day based upon the goals I have. Once a week I increase the hold times or reps by 1 or 5 depending on the intensity of the movement. developing skills vs an actual workout.
 
4/11/2020

Static strength skill work:

  1. Wall assisted handstand pushup 1 x 15 secs
  2. Frog stand on parallettes 1 x 5 secs
  3. Tucked Front Lever 1 x 5 secs
  4. Pseudo planche hold 1 x 20 secs
  5. Horse stance 1 x 25 secs
  6. plank 1 x 25 secs
30 total-body cardio session
 
4/12/2020

1.5-mile hike just to get out of the house.

Core work. Mobility work,

Bjj workout with a focus on passing while leading to submissions.
 
4/13/2020

Static strength skill work:

  1. Wall assisted handstand pushup 1 x 2 reps
  2. Frog stand on parallettes 1 x 5 secs
  3. Tucked Front Lever 1 x 5 secs
  4. Pseudo planche hold 1 x 20 secs
  5. Horse stance 1 x 25 secs
  6. plank 1 x 25 secs
30 min cardio work based on legs
 
4/14/2020

AM: Calisthenics workout:

Skill work
  1. Frog stand on floor 3 x 6 secs
  2. Tucked Front Lever 3 x 6 secs
Vertical pull/push
  1. Hollow body chin-ups 5x6
  2. Pike pushups on parallettes 5x6
Core
  1. Hanging leg raise while alternating legs 3 x 5 reps
  2. hollow body holds on the floor 3 x 15 secs
PM workout:

Hike 1.3 miles

some extra core work with the wife.
 
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4/15/2020

Skill work:
  1. Wall assisted handstand pushup 1 x 15 secs
  2. Frog stand on parallettes 1 x 6 secs
  3. Tucked Front Lever 1 x 6 secs
  4. Pseudo planche hold 1 x 20 secs
  5. Horse stance 1 x 25 secs
  6. plank 1 x 25 secs
Pm workout:

HIt style cardio with the wife Focused on the upper body.
 
4/16/2020
AM
Skill work:
  1. Wall assisted handstand hold 1 x 20 secs
  2. Frog stand on parallettes 1 x 6 secs
  3. Tucked Front Lever 1 x 6 secs
  4. Pseudo planche hold 1 x 20 secs
  5. Horse stance 1 x 25 secs
  6. plank 1 x 25 secs
PM
Boxing and some core.
 
Last edited:
4/17/2020
weight 179.07

AM
Skill work:
  1. Wall assisted handstand hold 1 x 20 secs
  2. Frog stand on parallettes 1 x 6 secs
  3. Tucked Front Lever 1 x 6 secs
  4. Pseudo planche hold 1 x 20 secs
  5. Horse stance 1 x 25 secs
  6. plank 1 x 25 secs
HIt style cardio with the wife focused on our total body
 
Last edited:
419/2020


weight: 179.01

AM: Calisthenics workout:

Skill work
  1. Frog stand on floor 3 x 7 secs
  2. Tucked Front Lever 3 x 7secs
Vertical pull/push
  1. Hollow body chin-ups 5x7
  2. Pike pushups on parallettes 5x7
Core
  1. Hanging leg raise while alternating legs 3 x 7 reps
  2. hollow body holds on the floor 3 x 20 secs

Bjj work with a focus on sweep to subs
 
4/20/2020
weight 179.07

PM
HIt style cardio with the wife focused on our Legs
 
4/21/2020
Am
Calisthenics workout:

Skill work
  1. Frog stand on floor 3 x 8 secs
  2. Tucked Front Lever 3 x 8 secs
Vertical pull/push
  1. Hollow body chin-ups 1x 8, 2x5, 2x4
  2. Progression upgrade Elevated pike pushups on parallettes 5x5
Core
  1. Hanging leg raise while alternating legs 3 x 8 reps
  2. hollow body holds on the floor 3 x 30 secs
Pm

Cardio 1.45 mile walk.

Core work.

Notes: I finally "graduated" to another progression. On pike pushups. Frog stance is proving to be hell on my inflexible wrists. They will get easier as i progress. One I get my dip station I will be adding horizontal pull and pushes to the routine.
 
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Notes:

Current 12 week cycle is primarily gpp, and gaining some experience in key callisthenics movements. 8 sessions a week plus 6 skill sessions a week.

Key characteristics of this cycle:

Grease the groove style skill training : 6 days a week. With weekly progressions with time under tension and or increasing the leverage of the movement.

Cardio: alternating steady state through hikes, walks, shadow boxing, bjj drilling and hitt style training. done 6 days a week

Strength training: increasing my strength through calisthenics workouts are fullbody. Done 2 days a week.

Next cycle is strength. 3 days a week push pull full body split. 3 days of steady state cardio will also be included. The design of this cycle is subject to change.
 
4/22/2020

Skill work:
  1. Wall assisted handstand pushup 1 x 30 secs
  2. Frog stand on parallettes 1 x 8 secs
  3. Tucked Front Lever 1 x 8 secs
  4. Horse stance 1 x 25 secs
  5. plank 1 x 30 secs
Pm workout:

HIt style cardio with the wife Focused on the upper body.
 
4/23/2020

Skill work:
  1. Wall assisted handstand pushup 1 x 30 secs
  2. Frog stand on parallettes 1 x 8 secs
  3. Tucked Front Lever 1 x 8 secs
  4. Horse stance 1 x 25 secs
  5. plank 1 x 30 secs
Pm workout:

Bjj with a focus on escapes plus core work
 
Last edited:
4/24/2020
weight 179.08

AM
Skill work:
  1. Wall assisted handstand hold 1 x 30 secs
  2. Frog stand on parallettes 1 x 8 secs
  3. Tucked Front Lever 1 x 8 secs
  4. Horse stance 1 x 30 secs
  5. plank 1 x 30 secs
HIt style cardio with the wife focused on our total body

Reflections:

My weight isn't budging so I am going to have to do something different. I've been hovering around 179-181 depending on the food i eat all month despite me eating 1500 calories a day. I don't really want to drop below that but i will if there's no other way.
 
Last edited:
Calisthenics workout:
Weight: 179.08

Skill work
  1. Frog stand on floor 3 x 8 secs
  2. Tucked Front Lever 3 x 8 secs
Vertical pull/push
  1. Hollow body chin-ups 2x8, 1x5, 2x4
  2. Elevated pike pushups on parallettes 5x8
Core
  1. Hanging leg raise while alternating legs 3 x 8 reps
  2. hollow body holds on the floor 3 x 30 secs
Horizontal pull/push

  1. Elevated dip bar rows 3 x10
  2. Decline push ups 3x12
Pm

Core and steady state cardio with the wife
 
Last edited:
4/27/2020
weight 179.01
Skill work:
  1. Wall assisted handstand hold 1 x 35 secs
  2. Frog stand on parallettes 1 x 9 secs
  3. Tucked Front Lever 1 x 9 secs
  4. split leg squat 1 x 15 secs
  5. decline plank 1 x 15 secs
HIt style cardio with the wife focused on our legs.

notes: moved on to a different progression in squats and the plank
 
Last edited:
4/28/2020


weight: 181.01

Calisthenics workout:

Skill work
  1. Frog stand on floor 3 x 9 secs
  2. Tucked Front Lever 3 x 9secs
Vertical pull/push
  1. Hollow body chin-ups 2x8 , 2x5 1x5
  2. Pike pushups on parallettes 3x8
  3. Dips 2x5 ( these dips where wayyy to hard lol)
Horizontal pull/push

  1. Elevated dip bar rows 3x8
  2. Decline push ups 3x10
Cardio: 1.2 mile walk

Core work with the wife.

Notes: this cycle is coming to a close ( thank God) I've been killing myself trying to get to an acceptable level of conditioning, and with me eating on a cut has me drained af. Looking forward to less cardio and more strength work.
 
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How much are you eating below maintenance ?
 
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