Monday, 10 June 2013

My historical medieval battle circuit training 1

I have been using this circuit training for 2 months and it shows good results for stamina and general physical condition. After it the muscles are not overloaded, so you can still do some additional strength excercises or tire striking for technique.

I think it is medium level as for our "youngsters" it is rather hard, but still it is not as hard as a WOD.

I think my intensity for tire striking and for punchbag was something like 75% from maximum (you can't actually work here like in tabata).

Hint: if you want to feel the good results you must choose the heavy weapon for tire striking, heavy kettlebell (so it were hard for you to work with for a minute without stops) and a heavy hammer.

You can change the excercises, but remember that the main thing you need to pay attention to is not to overload the wrist as that way you will not be able to strike tires properly. And you need to choose excercises in such a manner so all muscles groups could work.

Tuesday, 4 June 2013

Konstantin Nataluha training program for "Battle of the Nations"

All people who were at this Battle of the nations knows Konstantin Nataluha  - the Ukrainian duel fighter, who took the 4th place this year and who was at the “Battle of the Nations” for the first time actually. I asked him to share his preparation training program and he honestly agreed. So this is how he prepared to the “Battle of the Nations”

1. Monday: Strength
Bench press  3 * 10
Dumbbell extension 3 * 10
P-bars push ups 3 * 30
Pull ups 3 * 15
Deadlift 3*10
Barbell shrugs, dumbbell biceps curls 3*10
Barbell squats 3*10
2. Tuesday: Circuit Training
Spurt – striking tires: one-handed, two-handed sword 10 seconds, pause for 15 seconds, 5 sets
Circuit training – striking tires, abs curls, push-ups, lunges, burpees. 5 rounds -1.5 min round - rest between rounds 2 minutes, 30 seconds between exercises.
3. Wednesday: Rest.
4. Thursday: Fencing techniques.
Spurt. Practicing strikes in the air / on tires / in pairs. Testing of combinations, holds an maneuvers. Combats with specific tasks.
5. Friday: Strength (the same as Monday)
6. Saturday: Triathlon fighting .
7. Sunday: Hand to hand fighting and wrestling.

Practicing on boxer bag hits and kicks. Fighting with different rules. All fighting with soft sword.

Every non-strength training
Striking tires:
3 circles of 3 rounds. 1 round = 1.5 minutes for hand-and-a-half sword, sword buckler, sword shield (total 9 rounds of 1,5 minutes)

Two weeks before “Battle of the Nations” – jogging every morning.

Программа тренировок по ИСБ Константина Наталухи, занявшего 4е место в номинации "1 на 1" на "Битве Наций 2013". Подготовка перед "Битвой Наций".

1. Понедельник: Силовая тренировка
Жим от груди 3*10
Разводка гантелей 3*10
Отжимания на брусьях 3*30
Подтягивания 3*15
Становая тяга 3*10
Шраги со штангой, гантели на бицепсы 3*10
Приседания со штангой 3*10

2. Вторник: Круговая тренировка.
Спурт - удары по балде: одноручный меч, двуручный меч по 10 секунд, пауза 15 секунд, 5 подходов.

Круговая тренировка: удары по балде, скручивание на пресс, отжимания, выпады, бурпи. 5 раундов по 1.5 минуты, отдых между раундами - 2 минуты, 30 секунд между упражнениями

3. Среда: Отдых.

4. Четверг: Отработка техники.
Спурт. Отработка ударов по воздуху, на балде, в парах. Отработка связок, захватов. Спарринги с заданием.

5. Пятница: Силовая тренировка (как в понедельник).

6. Суббота: бои по правилам триатлона.

7. Воскресенье: Рукопашный бой и борьба.
Отработка ударов руками и ногами по грушам. Бои по разным правилам. Все спарринга на оружии - с тямбарами.

На каждой не силовой тренировке.
Отработка ударов на балде.
3 круга по 3 раунда. 1 раунд = 1.5 минуты удары полуторным мечем, меч баклер, щит меч (то есть в общем все вместе 9 раундов по 1.5 минуты).

За две недели до "Битвы Наций" - бег по утрам.