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Powerdojo May 2016 Workout of The Month
Powerdojo May 2016 Workout of The Month
com
Copyright © 2016 by Mixed Martial Media Inc. – All Rights Reserved. No part of
this work may be reproduced or transmitted in any form or by any means without
express written permission of Eric Wong or Mixed Martial Media Inc.
This program is designed to improve your fitness. Not cure cancer, gonorrhea, or
any other disease you may have. While a lot of time and effort has been invested
in making this program as effective and safe as possible, you may still hurt
yourself while doing it. You may even die. While both are unlikely, if either
happens, it’s not my fault. It could’ve been just the trigger for something that’s
been hanging around for a while, waiting to come out. That’s why before starting
any exercise program, including this one, you may want to get cleared by your
doctor. If you have any weird symptoms like dizziness, pain in your left arm,
forgetfulness, or anything else that’s not normal, stop and seek medical help. If
you choose not to obtain the consent of your physician and/or work with your
physician throughout the duration of your time using the recommendations in
the program, you are agreeing to accept full responsibility for your actions. I don’t
know what the law says if your doctor is fat and unhealthy, though, in which case
you may want to get a new doctor. You can’t give what you don’t have! This is my
legal disclaimer as well as a tidbit of sound advice.
Here’s how the exercises chosen for this month’s WoM will
prepare us for the Grading exercises come Q3/2016:
Clean High Pull, Push Jerk, Front Squat Clean & Jerk, TGU
The hip muscles will get their fill through maximum range
of motion (ROM) with the Rev Lunge and Front Squat,
ensuring that we can hit good form with heavy weights
when we move to the Back Squat; the KUMITE will then
just blast us ;-)
Thanks for being a member, now let’s put this program to work.
Notes
Exercise Date
Notes
A3/A4) Do as many reps as you can with max velocity – once speed slows down, stop the set
and rest for the next one
Exercise Date
1) HSPU
In between the “power bursts” keep moving doing whatever you want to do at a moderate
intensity cardio – jogging, jumping jacks, skipping, shadowboxing.
Each power burst lasts for around 20 seconds, then you do 30 seconds of moderate intensity
cardio and alternate back and forth without resting until the workout is complete.
NOTE: reps are TOTAL unless indicated with a per, meaning how many reps per side
Details Date
# of Rounds 3 4 4 5
You’ll rest 1 minute after the 400m and after the 200m, then 3-5 minutes after the 100m and
repeat for 1 or 2 more sets. You should feel relatively fresh after the longer rest period and
make sure once you settle on it, you use the same amount each week.
Set 1: 400m, 1 min rest, 200m, 1 min rest, 100m, 3-5 min rest (pick same amount each week)
Set 2: 400m, 1 min rest, 200m, 1 min rest, 100m, 3-5 min rest
Set 3 (weeks 2-4 only): 400m, 1 min rest, 200m, 1 min rest, 100m, DONE
I suggest writing your times down for each segment so you can push yourself to run a bit faster
each week.
Week # 400m 200m 100m 400m 200m 100m 400m 200m 100m
Similar to last month’s Hip PNF exercise, we’re working through a full range of motion with
rotation, but using a straight leg this time, which you’ll find will mobilize more of the muscles
(hamstring/groin/outer hip) versus the Standing Hip PNF.
This is a sneaky one that is a lot morem difficult than it looks – make sure you keep your hands
as low as possible and you need to extend the wrists and fingers too.
Hold for 10-30 seconds at a time and get 2-3 minutes of total work (hold) time in.
As with every M3, these movements are best performed DAILY and I suggest you even throw
them in multiple times per day as these are movements that restore joint health, mobility and
stabilizer strength.
Then do Back Squats with this weight for as many reps as possible.
… and 2 days/week (kind of, I recommend you do the Cardio on a separate day still):