Ok folks. I had my class yesterday and I have some news. Last time I went for a competition was approximately 15 months ago, so I thought that I would try to go for another competition in the next few months. Usually I get a couple of months notice and I increase the intensity of my training several weeks in advance for the event. This time my club has told me that there is a competition next week and I can enter however if I miss that then there will not be another one until the until the end of the year. I mean I can enter other competitions but since I am lazy I don’t want to travel miles to go to a competition, this is quite local. I had added about 10 pounds in weight in anticipation of a competition and increased intensity of training.
Now I have 6 days to build up my endurance/stamina and to lose 10 pounds. Ideally I want to rest my body one day before the competition so that leaves 5 days.
I have an idea in my mind as to how I am going to train but any useful input is always help.
5 days to go, 2 pounds a day. What are your plans to go about for this technique, Arshad?
Well yesterday I jogged outside on the road, then went to the gym, jogged on threadmill for a bit, worked on my forearm, did leg presses, abs. on an incline bench followed by cycling on a hill profile.
My plan is to focus more on cardio as that will build up my stamina and help me lose weight. Besides that I have cut back on all other exercises except forearms (because they play an important part in my sport), leg presses (because they push me to the extreme and increase my heart rate) and abs. ( they also increase my heart rate particularly on a steep incline bench).
So I guess with the exception of forearms my plan is to do exercises that push my heart rate towards its maximum. This simulates a grappling match, where you have an intensive 5 minutes each fight.
Ju Jitsu class and competition. I am not big on competitions but every now and then I do like to take part in one because it really motivates you to train harder. Obviously you want to win but its also about becoming a better player and it really helps you focus your energies on your art. Sometimes you have like 1001 things to do and happening in your life and unless you know you have a competition to prepare for then you just go through the motions.
Well yesterday I jogged outside on the road, then went to the gym, jogged on threadmill for a bit, worked on my forearm, did leg presses, abs. on an incline bench followed by cycling on a hill profile.
My plan is to focus more on cardio as that will build up my stamina and help me lose weight. Besides that I have cut back on all other exercises except forearms (because they play an important part in my sport), leg presses (because they push me to the extreme and increase my heart rate) and abs. ( they also increase my heart rate particularly on a steep incline bench).
So I guess with the exception of forearms my plan is to do exercises that push my heart rate towards its maximum. This simulates a grappling match, where you have an intensive 5 minutes each fight.
Excellent Arshad, great routine, everything including the cycling on a hill profile is very efficient in reaching and maintaining your target heart rate. Keep us posted on your daily routine and the results you have obtained.
Yesterday was my last day at the gym. Did a sprint and a quick jog in the morning followed by gym and another sprint and jog in the evening.
This evening after work will go for a longer jog combined with sprinting. Will jog for a couple of minutes and then sprint for a couple minutes and then jog again and so on.
Tomorrow I shall rest and let my body recover. Chatting with one of the guys at the gym yesterday he said that really you need to spend a month building up your endurance, as it takes time. Ohh well will give it my best shot and see how it goes.
Thats what I feel like doing KA :) But if I miss it then I have to wait another few months and I don't want to do that. Plus I think the thought of taking part makes me train harder and motivates me to improve my techniques, and try to work on some weak areas.
Arshad, glad to read that you included HIIT in your routine. It is hard to follow with the machines, but when you sprint and jog by yourself, you need all that motivation from someone, somewhere. Regardless of what is the outcome of the competition, you know that you trained and strengthened yourself well in the past 5 days, and that in itself is motivation to train harder for next time.