ALL BLOGS · SPORT & FITNESS

Workout Logs 6/8/18 – 6/13/18

gym image

 

 

6/8/18

Home stretch and foam roller

Gym 10:20 PM to 11:30 PM

  • Total body (body weight focused)
  • H.I.I.T. (5 min sets) at beginning, in between strength training sets, and at the end of workout on treadmill, cycle, and battle ropes (20 min total)
  • foam roll and stretch to end workout

6/10/18

**Tried out and signed up to new gym with many added capabilities and equipment.

Gym 5:30 PM to 6:30 PM

  • Crossfit box workout including kettlebells and TRX (total body)
  • Interval cardio before, between, after strength training including rowing, cycling, and treadmill (25 mins total/5 min sets each)

Home stretch and foam roll

6/12/18

Outdoor basketball drills and shoot around (30 mins in the morning at around 10 AM)

6/13/18

New Gym (12:30 PM to 2:20 PM)

Home stretch and warmup

  • H.I.I.T. cardio rowing (5 min sets) beginning, in between, and at end of strength training sets.
  • Total body strength training focused on legs with heavy weights.
  • Basketball drills and shoot around (indoor gym) for 30 mins after workout

 

ALL BLOGS · SPORT & FITNESS

Workout Logs: 5/1/18-5/6/18

kettlebell pics

 

5/1/18- Gym (10: 20 PM to 11:25 PM)

  • Home warm up stretching and inversion table
  • Total body strength training ( compound/body weight focused with heavy dumbell sets)
  • H.I.I.T  cardio sets (5 min) before and after workout and in between strength training sets

5/3/18- Gym (10 :30 PM to 11:30 PM)

  • Home warmup (foam roller)
  • Total body strength training (compound, heavier weights, and stretching)
  • H.I.I.T  cardio sets (5 min) before and after workout and in between strength training sets

5/5/18- Home active recovery (foam roller and stretching)

5/6/18- 30 min outdoor basketball drilling and shoot around

ALL BLOGS · SPORT & FITNESS

Workout Logs 4/21/18 – 4/27/18

 

gym image

 

I decided to keep this in the very brief, multi days format from last time.

4/21/18 :

  • 5 on 5 outdoor Full court basketball (2.5 hours total)

4/22/18 :

  • Yard work (4 hours total)

4/24/18 :

  • Home warmup (inversion, stretch, lacrosse ball therapy)
  • Gym (body weight and hi rep total body focus with interval cardio between each 2 strength training sets) 1.5 hours total

4/26/18:

  • Home warmup (inversion, stretch, lacrosse ball therapy)
  • Gym (heavier weight compound lower body excercise focus with interval cardio between each two strength training sets) 1.25 hours total
ALL BLOGS · SPORT & FITNESS

Workouts 4/14/18 – 4/19/18

kettlebell pics

 

**Since I was unable to record the exact details of my workouts during this past week, I thought I would try something new and just simplify things by recording a very brief summary of my workouts during this time.

  • 4/14/18 – Full Court Basketball Outdoors , 5 on 5 (around 2.5 hours total)
  • 4/15/18- 3 mile green way hike around lake with family
  • 4/17/18- Gym (strength straining- lower weight and body weight/higher rep focus with interval cardio at beginning, middle, and end)
  • 4/18/18- Active recovery (very light and including foam roller)
  • 4/19/18- Gym (heavier weight lower body focus and TRX full body, and also interval cardio at beginning and end)
ALL BLOGS · PHILOSOPHY · SPORT & FITNESS

Time’s Up, (Age and the Athlete)

hourglass

 

At UFC on Fox 29, a battered and bruised, long time MMA favorite Carlos Condit was choked unconscious.  The former champ found himself the loser of his last four fights and questioned himself post-fight on whether he “still had it or not”.

On the same fight card, a young, dangerous prospect and title contender, Justin Gaethje headlined the card against a long time, surging veteran and fellow title contender, Dustin Poirier and they put on an instant classic.  It ended violently for Gaethje and in his post fight loss, he explained how he is not in it for titles but in it to put on a violent show for the fans and that based on this mentality, he has about 5 more fights left in what is a relatively young career.

On the hardwood of the NBA playoff basketball court, a resurgent Dwayne Wade, once again reunited with the team synonymous with his soon to be hall of fame career was able to go back in time to his athletic prime and single-handedly  carry his team past a surging young Sixers squad that had a ton of momentum and had not lost in over a month.

I was always fascinated with the affect of age on high level performance, especially when it comes to athletics.  Diminished physical, athletic ability with age is an inevitable reality for the athlete.  At the highest professional level of sports, the difference between winning and record setting, is incremental and even fractional.  It’s somewhat redundant, but diminished physical abilities with age affect an athletes ability to perform at the same level as in their prime as well as maintain their position as an elite performer, record holder, or even a victor in competition.  How much of this is the physical degradation of the athlete versus the mental aspect of the athlete when it comes to age?

Is the youth and vigor that leads an athlete to be aggressive and attacking vs cautious and calculated what causes the athlete to lose their position on top of their sport?  There are countless examples of the old athlete channeling the youthful mentality and energy on a given night and performing as if in their athletic prime, i.e. the aforementioned Dwayne Wade.  Perhaps the bigger questions is how frequently can this be channeled and how sustainable is it for the aging athlete?

Since flow states of peak athletic performance seem to be achieved instinctively and subconsciously, is it possible for the aging athlete, despite their compromised physical attributes, be able to deliberately get into this peak state at a moments notice and sustain it for long periods of time, or as long as their physical body will allow barring catastrophic injury?  When we see an athlete like Carlos Condit on what appears to be an athletic down slide and facing brutal consequences, is it because his physical gifts are so compromised that the results are inevitable against younger competition, or is this a mental state that has the aging athlete consciously acknowledging the diminished gifts and as a result conceding defeat before each contest takes place?

Does a guy like Gaethje solve the aging athlete dilemma?  He has decided to fight with an unbridled intensity and violence like sort of a young hungry animal, regardless of the stage, the opponent, or the circumstances.  His priority is not a victorious outcome or sporting prize or accolades, but rather recreating this intensity with each contest. This mentality is to the point where he realizes he is on borrowed time or has a limited window to sustain this approach, or “five more fights” as he said.  If he makes good on his goal it is an approach and mentality that is counter to that of the conventional aging athlete.  The conventional aging athlete’s mind set and approach seems to be to get into  a peak state and channel their youth for select moments depending on the stakes at large and their current compromised, physical state.  This puts the the aging athlete in a precarious spot as far as when they can channel this youthful performance and at what cost. Gaethje’s philosophy removes the arbitrary and unpredictable nature of the conventional aging athlete’s approach by believing that there is a limited window in which the athlete can consistently sustain peak performance so that the performance will only take place within that window and not after that window closes.  This is an interesting philosophy that is a pure, honest assessment of what the athlete is and what the athlete will be capable of, nothing more or nothing less.  It avoids the delusion and denial that is prevalent with many aging athletes about where they are athletically in their career and what they are capable of at an advance age and which many times leads to tragic results.

Seeing a guy like Dwayne Wade defy age and critics and channel his prime self is something to behold and addresses one of the fundamental appeal of sports,which is seeing someone physically defy the odds.  At the same time, seeing a guy like Gaethje who knows the limits of his ability and chooses to approach it with wreck less abandon is equally fascinating.  Regardless of which philosophy the athlete believes and which approach they choose to take, the affect of age on the athlete can’t be denied and inevitably age becomes the athletes biggest opponent.

ALL BLOGS · SPORT & FITNESS

Workout Log 4/12/18

kettlebell pics

 

Late Afternoon Run (5:40 PM to 6:15 PM)

  • Outdoor Run ( Walk/Sprint Intervals throughout. 2.35 miles total)

Pre-gym Home Warmup (10 min total)

  • Plyos
  • lacrosse ball therapy (feet focused)

Gym (10:20 PM to 11:30 PM)

  • Cardio Pyramid Circuit (6 min total Cycle)
  • Stretch Cage Circuit (total body)
  • Dumbbell circuit (heavy, progressive loading/compound exercises. upper and lower body)
  • Weight plate halos and calf raises in between dumbbell circuit sets.
  • Battle Rope Circuit (30 sec intervals 5 min total)
  • Rope pull down Circuit (30 sec intervals 5 min total)
  • body weight exercises (total body) between Rope Circuits
  • Push up bar circuit (push up variations)
  • Stack weight circuit (squats and curls with rope and increased loading)
  • leg stretches in between stack weight circuit sets

 

 

ALL BLOGS · SPORT & FITNESS

Workout Log 4/9/18

kettlebell pics

 

Home Warmup (20 min total)

  • lacrosse ball therapy (total body)
  • Plyo circuit

Gym (10:15 PM to 11:20 PM)

  • Cardio Circuit Pyramid (10 min total (5 min each cycle and treadmill)
  • swiss ball freestyle circuit
  • body weight excercises circuit
  • ballistic stretching circuit
  • kettlebell circuit
  • goblet squat set (progressive loading)
  • bench dip set between goblet squats
  • Cardio H.I.I.T. circuit (cycle, eliptical, treadmill (30-40 cal each station, 10 min total)