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Interval Weight Training Thursday 2nd September 2010

Interval Weight Training, IWT for short devised by Pat O’Shea in 1969. His books worth getting Scientific Principles and Methods of Strength Fitness and Quantum Strength Fitness. Mind you not easy to get hold of…

Weightlifter By Vanderpoel

Dynamic Warm-up
Then:
12x Front Rack Squats (2x8kg or 2x12kg for women and 2x24kg or 2x32kg kettlebells) +
2 minutes Rope Pull of Sled with of the kettlebells.
Rest 2 minutes
Complete 3 rounds
Then:
5 minutes rest including 2 minutes of the last round
Then:
8x Floor BB Chest Press at your own body weight +
2 minutes of Step-ups approx 20 inches box (wall in my case)
Rest 2 minutes
Complete 3 rounds
Then:
6x Pull-up +
6x Ring Dip +
12x Knee to Elbows (6 each side) +
60m Farmers Walk Heavy KB/Dumbell +
6x Aquabag/Waterbag Turkish Get-up (3 each side, I used 25kg)+
12x KB Get-up (6 each side, I used 24kg)
3 rounds and rest as needed
Then:
Cool down

Give it a Name Workout Wednesday 1st September 2010

Posted: 1st September 2010 by Valentine Rawat in High Intensity Interval Training, Kettlebells, Metabolic Conditioning, Power Training, Strength Training, Training Schedule, Workouts
Tags: Ballistic Training, Body weight METCON workout, Deck of Card workout, Dinosaur Training, Metabolic Conditioning, METCON Training, Underground Training

Give it a Name… I am not a marketer. Today’s training session is basically circuit training/metabolic conditioning training/interval training/well whatever you want to call it. Its a workout that if going to kick your ass, plain and simple. It will not take prisoners. This is no bullshit training, just maximum effort with maximum result. To define results its is the balistic conditioning for almost any sports. I guess the only sports that that may exclude is Marathon running. Correct me if I am wrong.
I saw a clip today at The Pound Online that you can view down below, which has done a great job of explaining what they do and to what we do. It’s really about being creative.

Keynote 1: Underground Strength & Fitness Intro
Uploaded by thepoundonline. – Discover the latest sports and extreme videos.

DECK OF CARDS – require a minimum of 2 deck of playing cards. Separate the Aces, Kings, Queens, Jacks and Jokers from the numbered cards. Each athlete will pick a random card from the pile of faces decks and one from the numbered deck. The faces cards will define the exercise and the numbered would define the number of reps.

Dynamic Warm-ups
Then:
Ace = Side Burpees
King = KB Swings
Queen = Jack Knives
Jack = KB Jerks
Joker = Sprints of a football/soccer pitch
Workout continues for 45 minutes.
Then:
Cool down

Strength Training Tuesday 31-8-2010

Posted: 1st September 2010 by Valentine Rawat in High Intensity Training, Kettlebells, Strength Training, Workouts
Tags: Back Workout, High Intensity Training, HIT, Strength Training

Mobility and Dynamic Warm-up

Then:
5×5 Pull-ups
Rest 30 seconds
Then:
5x Single Arm Suitcase +
10x Single Arm Bent Over Row
Complete 5 sets using dumbbells or kettlebells. Rest 60 seconds inbetween each set.
Then:
5×5 Chin-ups
Rest 30 seconds
Then:
3×8 Wide SL Deadlifts (Heavy Resistance Band)
Rest 60/90 seconds.
Then:
3×5 HIT Seated Swiss Ball Single Arm Military Press (16-20kg KB)
Rest 60 seconds
1×2 HIT Seated Swiss Ball Single Arm Military Press (24-32kg KB)
Rest minimum 60 seconds
Then:
Cool down

Body Weight Metabolic Conditioning Workout Monday 30-8-2010

Posted: 31st August 2010 by Valentine Rawat in High Intensity Interval Training, Martial Arts, Metabolic Conditioning, Workouts
Tags: Body weight METCON workout, Body weights exercises, Bodyweight Exercises, Metabolic Conditioning

Bodyweight Metabolic Conditioning

Session 1:
Dynamic Mobility Warm -up
Then:
Forward Lunges +
Backward Lunges +
Lateral Lunges +
Pistols +
Plank Hold (active rest) +
Dive Bombers +
Wide Grip Alternative Press-ups +
Close Grip Alternative Press-ups +
T Press-ups +
Plank Hold (active rest) +
Mountain Climbers +
Burps Swings +
Burpees (legs to the side) +
Up-Downs +
Plank Hold (active rest) +
Jack Knives +
Straight Leg Pike-ups +
Supine Leg Hold (few inches of the ground) +
Floor Wipers +
Plank Hold (active rest) +
2 minutes full rest
Repeat the above for 3 rounds. 45 seconds per exercise including active rest.
Then:
Cool down

Metabolic Conditioning
Session 2:
Dynamic warm-up
Then:
KB Swings +
Ring Dips +
Horse Stance Rope Undulation (side to side) +
15/30 seconds rest
5 rounds – 60 seconds per exercise
Then:
KB Snatch +
Ring Inverted Rows +
Seated Rope Slams +
15/30 seconds rest
5 rounds – 60 seconds per exercise
Then:
20x Walking Lunges (10 each leg) +
10x Press-ups +
10x Double Crunches
10 rounds in total
Then:
Cool down

Fear not!

Posted: 30th August 2010 by Valentine Rawat in Article, Inspiration

“Fear can only exist in relationship; fear cannot exist by itself, in isolation. There is no such thing as abstract fear; there is fear of the known or the unknown, fear of what one has done or what one may do; fear of the past or of the future. The relationship between what one is and what one desires to be causes fear. Fear arises when one interprets the fact of what one is in terms of reward and punishment. Fear comes with responsibility and the desire to be free from it. There is fear in the contrast between pain and pleasure. Fear exists in the conlflict of the opposites. The worship of success brings the fear of failure. Fear is the process of the mind in the struggle of becoming. In becoming good, there is the fear of evil; in becoming good, there is the fear of evil; in becoming complete, there is the fear of loneliness; in becoming great, there is the fear of being small. Comparison is not understanding; it is prompted by fear of the unkonwn in relation to the known. Fear is uncertainty in search of security.

The effort to become is the beginning of fear, the fear of being or not being. The mind, the residue of experience, is always in fear of the unnamed, the challenge. The mind, which is name, word, memory, can function only within the field of the know; and the unknown, which is challenge from moment to moment, is resisted or translated by the mind in terms of the known. This resistance or translation of the challenge is fear; for the mind can have no communion with the unknown. The known cannot commune with the unknown; the known must cease for the unknown to be.

The mind is the maker of fear; and when it analyses fear, seeking its cause in order to be free from it, the mind only further isolates itself and thereby increases fear. When you use analysis to resist confusion, you are increasing the power of resistance; and resistanc eof confusion only increases the fear of it, which hinders freedom. In communion there is freedom, but not in fear.”

excerpt from
Commentaries On Living, First Series

Strength Day Saturday 28-8-2010

Posted: 28th August 2010 by Valentine Rawat in High Intensity Training, Indian Clubbells, Power Training, Strength Training, Training Videos, Workouts

Its not the STRENGTH but DESIRE which moves us…

Dynamic Mobility Warm-up
Then:
Indian Clubbell
25x Swings to Squat +
25x Single Arm Swinging Shield Cast
Complete 2 sets

Then:
5 sets of -
5x BB Squat (barbell should weigh your own body weight)
HIT (10seconds Concentric Phase and 10 seconds Eccentric Phase) +
20x Box Jumps +
Rest 2-3 minutes
Then:
5 sets of -
3x Overhead Squat (barbell should weight half your own body weight) +
10x Overhead Walking Lunges (5 each side) +
Rest 2-3 minutes
Then:
3 sets of -
5x BB Floor Chest Press (half of your own body weight)
HIT (10seconds Concentric Phase and 10 seconds Eccentric Phase) +
60 seconds x Dragon Flag hold
Then:
Cool down

Crazy Friday 27-8-2010

Posted: 28th August 2010 by Valentine Rawat in High Intensity Interval Training, Kettlebells, Metabolic Conditioning, Workouts

Dynamic Warm-up
Then:
Tabata Sprints
8 rounds – 20 seconds – 10 seconds rest.
Then:
10x Ring Pull-up +
60 seconds Rope Alternate Undulation
5 rounds
Then:
10x Ring Dips +
60 seconds Double Rope Slams
5 rounds
Then:
5 KB Prong Attack – 5 rounds – 5 reps
Single Arm Swing +
Clean +
Jerks +
Over Split Squats +
Snatch
Change Arm
Then:
5x Ring Flies +
20x Alternate Ring Roll-outs +
10x Double Ring Roll-outs +
30seconds Ring Extended Plank Hold
Complete 3 rounds
Then:
5x KB TGU + Windmill
Then:
Cool down

Complex Training Thursday 26-8-2010

Posted: 26th August 2010 by Valentine Rawat in High Intensity Training, Power Training, Strength Training, Workouts
Tags: Strength Training, Upper Body Strength Training

“Somewhere along the line people have been fooled into believing that life is supposed to be easy. I often work 12+ hour days, and there are weeks when I work 7 days. I perform my own workout at the crack of dawn. Do I enjoy waking up at 4AM? Not really, but I get it done. I have a wife and son, with another on the way next month. I also have dogs, house work, work in the yard, etc. I’m beyond busy. Oh well, that’s life. I won’t cry about it and feel bad for myself. I won’t rush to the local fast food restaurant. I cook much of my food ahead of time. I make time. I find a way. Most people aren’t trying to make time. They aren’t making an effort.

We need to stop making excuses for others. People need to stop feeling bad for themselves. Life is tough. That’s a fact. There are good times and bad times. There are action takers and action fakers. There are ultra busy professionals who make time for fitness, while others don’t. We all have options, and we all make our own decisions. If someone has made poor decisions, I won’t sugarcoat it and console them with more
excuses.” Ross Enamait

Mobility Warm-up
Then:
Barbell Complex 6 sets x 6 reps:
Upright Row
High Pull Snatch 
Behind the head Squat & Push Press
Behind the head Good Mornings
Bent-over Row
Rest 2 minutes between each round
Then:
10x Single Arm Dumbbell GHD Chest Press +
10x Single Arm Prone Position Rows GHD
3 rounds rest well between each round
Then:
Cool down

Metabolic Conditioning Wednesday 25-8-2010

Posted: 25th August 2010 by Valentine Rawat in High Intensity Interval Training, Kettlebells, Metabolic Conditioning, Strength Training
Tags: Kettlebell Complex, Kettlebell Meltdown, Kettlebell Metcon Workout, Kettlebells, Metabolic Conditioning, METCON Training

Kettlebell Metcon Workout

Dynamic Warm-up
Then:
Kettlebell work
10x Single arm Swing Left +
10x Cleans Left +
10x Military Press Left +
10x Overhead Split Squat Left +
10x Single arm Swing Right +
10x Cleans Right +
10x Military Press Right +
10x Overhead Split Squat Right
3 Sets Rest 30 seconds
Then:
2×25 meter KB Bear Crawl
Rest 60 second between sets
Then:
20x Renegade Rows (10 each side) +
10x Press-ups
10x Burpees
3 sets 30 seconds rest
Then:
1 rep every 30 seconds for 15 minutes of the following
Renegade Row + Press-up + Burpees + Double KB Swings + Double KB Cleans + Double KB Military Press + Double Rack Squat
Then:
20x Get-ups (10 each side) +
20x Russian Twists +
60 seconds S holds +
20x Jack knives
20x Alternate Jack knives (knees to chest, then wide out)
60 seconds Leg hold (few inches off the floor)
Then:
Cool down

Sun Tzu Art of War Part 7

Posted: 24th August 2010 by Valentine Rawat in Article, Inspiration
Tags: Art of War, Sun Tzu

MANEUVERING

1. Sun Tzu said: In war, the general receives his commands from the sovereign.
2. Having collected an army and concentrated his forces, he must blend and harmonize the different elements thereof before pitching his camp.
3. After that, comes tactical maneuvering, than which there is nothing more difficult. The difficulty of tactical maneuvering consists in turning the devious into the direct, and misfortune into gain.
4. Thus, to take a long and circuitous route, after enticing the enemy out of the way, and though starting after him, to contrive to reach the goal before him, shows knowledge of the artifice of deviation.
5. Maneuvering with an army is advantageous; with an undisciplined multitude, most dangerous.
6. If you set a fully equipped army in march in order to snatch an advantage, the chances are that you will be too late. On the other hand, to detach a flying column for the purpose involves the sacrifice of its baggage and stores.
7. Thus, if you order your men to roll up their buff-coats, and make forced marches without halting day or night, covering double the usual distance at a stretch, doing a hundred LI in order to wrest an advantage, the leaders of all your three divisions will fall into the hands of the enemy.
8. The stronger men will be in front, the jaded ones will fall behind, and on this plan only one-tenth of your army will reach its destination.
9. If you march fifty LI in order to outmaneuver the enemy, you will lose the leader of your first division, and only half your force will reach the goal.
10. If you march thirty LI with the same object, two-thirds of your army will arrive.
11. We may take it then that an army without its baggage-train is lost; without provisions it is lost; without bases of supply it is lost.
12. We cannot enter into alliances until we are acquainted with the designs of our neighbors.
13. We are not fit to lead an army on the march unless we are familiar with the face of the country—its mountains and forests, its pitfalls and precipices, its marshes and swamps.
14. We shall be unable to turn natural advantage to account unless we make use of local guides.
15. In war, practice dissimulation, and you will succeed.
16. Whether to concentrate or to divide your troops, must be decided by circumstances.
17. Let your rapidity be that of the wind, your compactness that of the forest.
18. In raiding and plundering be like fire, is immovability like a mountain.
19. Let your plans be dark and impenetrable as night, and when you move, fall like a thunderbolt.
20. When you plunder a countryside, let the spoil be divided amongst your men; when you capture new territory, cut it up into allotments for the benefit of the soldiery.
21. Ponder and deliberate before you make a move.
22. He will conquer who has learnt the artifice of deviation. Such is the art of maneuvering.
23. The Book of Army Management says: On the field of battle, the spoken word does not carry far enough: hence the institution of gongs and drums. Nor can ordinary objects be seen clearly enough: hence the institution of banners and flags.
24. Gongs and drums, banners and flags, are means whereby the ears and eyes of the host may be focused on one particular point.
25. The host thus forming a single united body, is it impossible either for the brave to advance alone, or for the cowardly to retreat alone. This is the art of handling large masses of men.
26. In night-fighting, then, make much use of signal-fires and drums, and in fighting by day, of flags and banners, as a means of influencing the ears and eyes of your army.
27. A whole army may be robbed of its spirit; a commander-in-chief may be robbed of his presence of mind.
28. Now a soldier’s spirit is keenest in the morning; by noonday it has begun to flag; and in the evening, his mind is bent only on returning to camp.
29. A clever general, therefore, avoids an army when its spirit is keen, but attacks it when it is sluggish and inclined to return. This is the art of studying moods.
30. Disciplined and calm, to await the appearance of disorder and hubbub amongst the enemy:—this is the art of retaining self-possession.
31. To be near the goal while the enemy is still far from it, to wait at ease while the enemy is toiling and struggling, to be well-fed while the enemy is famished:—this is the art of husbanding one’s strength.
32. To refrain from intercepting an enemy whose banners are in perfect order, to refrain from attacking an army drawn up in calm and confident array:—this is the art of studying circumstances.
33. It is a military axiom not to advance uphill against the enemy, nor to oppose him when he comes downhill.
34. Do not pursue an enemy who simulates flight; do not attack soldiers whose temper is keen.
35. Do not swallow bait offered by the enemy. Do not interfere with an army that is returning home.
36. When you surround an army, leave an outlet free. Do not press a desperate foe too hard.
37. Such is the art of warfare.

Kettlebell & Body Weight Complex Tuesday 24-8-2010

Posted: 24th August 2010 by Valentine Rawat in Kettlebells, Metabolic Conditioning, Strength Training, Workouts
Tags: Free bodyweight workout, Free Kettlebell Workout, Free Workout, Kettlebell Complex

“If your body impersonates an attitude long enough, then the mind begins to adopt it.” H.A. Dorfman

Kettlebell Complex – If you are short of time and training in the wet outdoors this is great workout.

Warm-up
Then:
10x Hill Sprints
Then:
25x Hanging K2E
50x Snatches (25 each arm)
25x Press-ups
50x Swings (25 each arm)
25x Pull-ups
50x Clean and Press (25 each arm)
50x Burpees
50x Overhead Squats (25 each arm)
50x Mountain Climbers
Then:
Cool down

If you are new to kettlebells then use a 12/16kg for men and 6/8kg for women. For those that good level of fitness and have trained with kettlebells for some time now then use 24/32kg for men and 12/16kg for women.

I used a 24kg kettlebell and completed the workout in 13minutes and 46seconds.

Metcon Monday 23-8-2010

Posted: 23rd August 2010 by Valentine Rawat in Kettlebells, Metabolic Conditioning, Training Schedule, Workouts

Dynamic Warm-up
Then:
KB Swings +
KB Squats +
KB OH Press +
Ab-wheel roll out +
Press ups +
Resistance Band Bent Over Row
4 rounds 45 seconds 15 seconds rest
Then:
P1: KB Renegade Rows
P2: Burpees
4 rounds 60 seconds work 30 seconds rest
Then:
10x Jack Knives +
20x Knees to Elbows +
20x Supermans +
60 seconds x Plank
3 rounds
Then:
Cool Down

Interval Weight Training Sunday 22-8-2010

Posted: 22nd August 2010 by Valentine Rawat in High Intensity Training, Kettlebells, Strength Training, Workouts
Tags: Interval Weight Training, IWT

Interval Weight Training Session

Dynamic Warm-up
Then:
5x BB Hang Cleans + 5x Push Press 70% max +
2 minutes Sprint 15 seconds + Run 15 seconds (15sec Hard/15sec Less Hard) +
2 minutes Rest
Three Rounds
Then:
5 minute break which includes the 2 minutes rest from the last set
Then:
10x Jerks Heavy KB +
2 minutes Rope Undulation +
2 minutes Rest
Three Rounds
Then:
5 minute break which includes the 2 minutes rest from the last set
Then:
32kg 60 seconds KB Farmer Walk +
20 meters KB Bear Crawl +
30 seconds 10kg Indian Clubbell Hold at Shoulder level
Complete 2 sets
Then:
Cool down

Winning is in the Mind

Posted: 22nd August 2010 by Valentine Rawat in Article, Inspiration
Tags: haka, Rugby, Winning

Winning is a mental thing as much as a physical one. I myself have experienced it where I have gone into a competition with no hunger or desire to win and guess what I lost. Winning is important to me. Thus forth I have researched why some win and others crumble. A team or an individual is stronger than their opponent simply because they have the WILL to win and the WINNING MINDSET. They have dreamed and VISUALISED winning in their minds again and again. It is not by fluke that they win. They have put a lot of practice into it, physically and mentally. With that confidence a winner gets out there and can defeat their opponent before it even begins. In the fight world its in face off where the guys that flinches first usually with take the fall. There is no place for doubt in a winners mind. So go out there and WIN. You simply owe it to yourself first and foremost.

The video below is New Zealand vs. Tonga with both teams performing their pre-game dance. According the All Blacks; “More than any aspect of Maori culture, this complex dance is an expression of the passion, vigour and identity of the race. Haka is not merely a past time of the Maori but was also a custom of high social importance in the welcoming and entertainment of visitors. Tribal reputation rose and fell on their ability to perform the haka (Hamana Mahuika).”

Glen Nevis Friday 20-8-2010

Posted: 21st August 2010 by Valentine Rawat in Article, Inspiration
Tags: Ben Nevis, Glen Nevis, Journey up Glen Nevis, Mountain Climb, Scotland

Reached the summit of Glen Nevis (Ben Nevis). It was tougher than what we thought as a team. The journey started with a little apprehension as we were given the weather warning of hurricanes, gale force winds and heavy rain. We had to complete the task we had come a long way to just turn back now. That really was not an option. It wasn’t in anyone’s character and plus the journey that we were about to embark on was for a greater cause.

“Our son, Archie Hollie was seemingly healthy but aged three weeks, collapsed suddenly. This led to us being in a waiting room for four hours whilst the crash team worked on stabilising our baby and us being sat down to say our son was gravely ill before he was whisked off by ambulance to Intensive Care at Leeds General Infirmary.

After spending some time in ICU he was diagnosed with life threatening heart problems and a few days later had spent six and a half hours having heart surgery to repair the main problem, which was a narrow main artery (or a coarctation of the aorta to any nurses reading this).

Due to the expert care of the nurses, cardiologists and surgeon our son is now thriving and, apart from a scar and hospital visits for life, you would be hard pressed to work out that anything was ever wrong with him.

The Archie Hollies Ben Trekkers Team will be heading up the highest peak in Britain, Ben Nevis, on a mammoth 7-9 hour walk on Friday August 20th 2010.

We are hoping to raise funds to split between the Childrens Heart Surgery Fund (which provides funding to the Paediatric Specialist Heart Centre at the LGI) and Ward 2 (the Paediatric Intensive Care Unit).

£100 would raise a nebuliser to deliver medication for children with wheezing problems.

£500 would buy a portable oxygen saturation monitor (to carry out spot checks on babies & children to test oxygen levels in blood which is a big indicator of how ill a baby is)

£1000 would buy the heart unit a special type of portable heart monitor which can be attached to the babies for 24hours, used to store and analyse their heart rhythms during periods of activity and sleep/rest, giving valuable information to use in their treatment.” Alyx and Carl

The weather was pleasant enough but we had to heed the warning given. So we set off on what an approximate 8 hour journey. The views were great as we continued up and the weather was holding strong. However we it was wishful thinking as I thought, the weather is not going to turn and it will be sunshine all the way through with great views at the summit. Out came the waterproofs and onwards and upwards. As we approached the 2.5 hour mark we all started to flake and were a little demoralised with the rain and strong winds as we warned. I’m sure in all our minds some doubt started to creep up. But onwards and upwards we went.

The Markers to indicate was a welcome sign we knew we were close. There were others that had completed their journey had informed us that we had 30 minutes. They were lying but that was a welcome boost that we all needed. It was more like 50 minutes or so in conditions what can only be described as, well, naked, wet to the bone, while being slapped continuously across the face, with visibility of no more than 2/3 meters, oh and the hands were swollen numb, and pretty much lost all sensations everywhere. I speak for myself here but I was hating every minute of this particular part of the journey. It was my low. But not for long. The summit neared.

What a sense of achievement. Hugs all round and a pat on our own backs for having made it. Time to eat our soggy sandwiches, I am sure I ate the packaging as well, it tasted nice. Took mental photo of the it all and then what goes up must come down.

Was it worth it? YES… It was a first for us all and we had achieved it. A triathlete friend of mine had warned me that once you have accomplished a triathlon, or climbed a mountain it can get addictive. I cannot say that right now but I want certainly want to climb some more. It is a competition with former-self.

Thank you to Alyx and Carl for inviting me to take part and the rest of the team Tony, Jane, Victoria, and Kim. Job well done guys.

Power Session Thursday 19-8-2010

Posted: 21st August 2010 by Valentine Rawat in High Intensity Training, Power Training, Strength Training, Workouts

Dynamic Warm-up
Then:
3×60 seconds Tyre Flips
Then:
10×1 Deadlifts (working up to your heavy max) Then:
5×5 80% max Deadlifts
Rest 2-3 minutes between sets
Then:
6x TGU (3 each side)
Then:
Cool down and rest

Strength and Power Tuesday 17-8-2010

Posted: 17th August 2010 by Valentine Rawat in High Intensity Training, Metabolic Conditioning, Power Training, Strength Training, Workouts
Tags: Kettlebell Manmakers, Man Makers, Seesaw Floor Chest Press, seesaw press

“Functional strength training involves performing work against resistance in such a manner that the improvements in strength directly enhance the performance of movements so that an individual’s activities of daily living are easier to perform.” Unknown

Dynamic Mobility Warm-up
Then:
10 minutes x KB Manmakers
(Renegade Rows – Press-ups – Cleans – Squat Press – Snatch)

Then:
5×5 Single Arm KB SOTS Press
5×5 Chin-ups
5×5 SeeSaw Floor Chest Press
5×10 KB Sit-up
Then:
Cool down

Explosion Metabolic Conditioning Workout Monday 16-8-2010

Posted: 16th August 2010 by Valentine Rawat in High Intensity Interval Training, Metabolic Conditioning, Workouts

High Intensity Interval Training – This is a training that you can increase or decrease your intensity depending on your current fitness levels. Remember not to over do it. Even when shifting lights weights (e.g. in the afternoon session) it will destroy you. Know your limits and push them but do not destroy yourself.

Morning Session
20x Inverted Ring Rows (10 elbows in & 10 face pull elbows wide) +
45 seconds Swings +
15 seconds rest
5 sets
Then:
20x KB Rack Walking lunges +
45 seconds Rope udulation +
15 seconds rest
5 sets
Then:
25 meters x Sled backward Sprints +
20x Press-ups +
Rest 30 seconds
5 sets
Then:
10x Windmills (5 each side) +
30x Russian twists +
60 seconds Plank
3 sets
Then:
Cool down

Afternoon Session:
Mobility Warm-up 15 minutes
BB Complex
Bent Over Rows +
High Pulls/Upright Row +
Single Leg DL L +
Single Leg DL R +
Military Press/Push Press +
Split Squats Left leg front +
Split Squats Right leg front +
Good morning +
Push Press from Back +
Kneeling Rollouts+
60/90 seconds rest
8 reps per exercise x 5 sets
Then:
Cool down

Evening Beginners Group Session:
Dynamic Mobility Warm-up
Then:
Tabata:
Split Squat (add jumps to increase intensity)
Press-ups
Bastard Burpees
Quad Press-ups (add jumps to increase intensity)
Push Plank
Burps
Crab Walks
Bear Crawls
Mountain Climbers
Plank Hold
Then:
Cool down & Yoga Sun Salutation

Sun Tzu Art of War Part 6

Posted: 15th August 2010 by Valentine Rawat in Article, Inspiration, Martial Arts
Tags: Art of War, Sun Tzu

WEAK POINTS AND STRONG

1. Sun Tzu said: Whoever is first in the field and awaits the coming of the enemy, will be fresh for the fight; whoever is second in the field and has to hasten to battle will arrive exhausted.
2. Therefore the clever combatant imposes his will on the enemy, but does not allow the enemy’s will to be imposed on him.
3. By holding out advantages to him, he can cause the enemy to approach of his own accord; or, by inflicting damage, he can make it impossible for the enemy to draw near.
4. If the enemy is taking his ease, he can harass him; if well supplied with food, he can starve him out; if quietly encamped, he can force him to move.
5. Appear at points which the enemy must hasten to defend; march swiftly to places where you are
not expected.
6. An army may march great distances without distress, if it marches through country where the enemy is not.
7. You can be sure of succeeding in your attacks if you only attack places which are undefended. You can ensure the safety of your defense if you only hold positions that cannot be attacked.
8. Hence that general is skillful in attack whose opponent does not know what to defend; and he is skillful in defense whose opponent does not know what to attack.
9. O divine art of subtlety and secrecy! Through you we learn to be invisible, through you inaudible; and hence we can hold the enemy’s fate in our hands.
10. You may advance and be absolutely irresistible, if you make for the enemy’s weak points; you may retire and be safe from pursuit if your movements are more rapid than those of the enemy.
11. If we wish to fight, the enemy can be forced to an engagement even though he be sheltered behind a high rampart and a deep ditch. All we need do is attack some other place that he will be obliged to relieve.
12. If we do not wish to fight, we can prevent the enemy from engaging us even though the lines of our encampment be merely traced out on the ground. All we need do is to throw something odd and unaccountable in his way.
13. By discovering the enemy’s dispositions and remaining invisible ourselves, we can keep our forces concentrated, while the enemy’s must be divided.
14. We can form a single united body, while the enemy must split up into fractions. Hence there will be a whole pitted against separate parts of a whole, which means that we shall be many to the enemy’s few.
15. And if we are able thus to attack an inferior force with a superior one, our opponents will be in dire straits.
16. The spot where we intend to fight must not be made known; for then the enemy will have to prepare against a possible attack at several different points; and his forces being thus distributed in many directions, the numbers we shall have to face at any given point will be proportionately few.
17. For should the enemy strengthen his van, he will weaken his rear; should he strengthen his rear, he will weaken his van; should he strengthen his left, he will weaken his right; should he strengthen his right, he will weaken his left. If he sends reinforcements everywhere, he will everywhere be
weak.
18. Numerical weakness comes from having to prepare against possible attacks; numerical strength, from compelling our adversary to make these preparations against us.
19. Knowing the place and the time of the coming battle, we may concentrate from the greatest distances in order to fight.
20. But if neither time nor place be known, then the left wing will be impotent to succor the right, the right equally impotent to succor the left, the van unable to relieve the rear, or the rear to support the van. How much more so if the furthest portions of the army are anything under a hundred LI
apart, and even the nearest are separated by several LI!
21. Though according to my estimate the soldiers of Yueh exceed our own in number, that shall advantage them nothing in the matter of victory. I say then that victory can be achieved.
22. Though the enemy be stronger in numbers, we may prevent him from fighting. Scheme so as to discover his plans and the likelihood of their success.
23. Rouse him, and learn the principle of his activity or inactivity. Force him to reveal himself, so as to find out his vulnerable spots.
24. Carefully compare the opposing army with your own, so that you may know where strength is superabundant and where it is deficient.
25. In making tactical dispositions, the highest pitch you can attain is to conceal them; conceal your dispositions, and you will be safe from the prying of the subtlest spies, from the machinations of the wisest brains.
26. How victory may be produced for them out of the enemy’s own tactics—that is what the multitude cannot comprehend.
27. All men can see the tactics whereby I conquer, but what none can see is the strategy out of which victory is evolved.
28. Do not repeat the tactics which have gained you one victory, but let your methods be regulated by the infinite variety of circumstances.
29. Military tactics are like unto water; for water in its natural course runs away from high places and hastens downwards.
30. So in war, the way is to avoid what is strong and to strike at what is weak.
31. Water shapes its course according to the nature of the ground over which it flows; the soldier works out his victory in relation to the foe whom he is facing.
32. Therefore, just as water retains no constant shape, so in warfare there are no constant conditions.
33. He who can modify his tactics in relation to his opponent and thereby succeed in winning, may be called a heaven-born captain.
34. The five elements (water, fire, wood, metal, earth) are not always equally predominant; the four seasons make way for each other in turn. There are short days and long; the moon has its periods of waning and waxing.

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