Itsepuolustusta. Oikeasti.

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Spring 2020

First of, may you have an excellent start of the new decade!

We have started a new morning training session for those dedicated enough to wake up early in the morning. Our schedule is

  • Tuesday 06:30 – 07:30
  • Thursday 06:30 – 07:30

Place is the same, Fudoshin Dojo at Winqvistinkatu 1, 00240 Pasila, Helsinki.

And we still have the knife training / Natural Way -training group on mondays 17:00, same place.

Upcoming seminars will be listed here as they show up.

3. – 4.1.2020 Bad Company: Veitsikamppailun ja hyökkäysten anatomia. https://www.facebook.com/events/806608906436015/

27. – 28.3.2020 Urban Survival Vol.2


Elukkatehdas Combatives Weekend

madeira 2018

Itsepuolustuksen harjoitteluun suositellaan pariharjoittelua, sparraamista ja elävää kamppailuharjoittelua. Mikä tahansa kamppailu-urheilu tukee itsepuolustusharjoittelua oikein tehtynä. Seminaarin tavoitteena on antaa vinkkejä, ajatuksia ja käytännön esimerkkejä siitä, kuinka tehdä omasta kamppailu-urheilusta sopivaa omaan itsepuolustusharjoitteluun.

Seminaari viikonloppu pitää sisällään kolme eri aluetta:

– kamppailun maassa

– kamppailun lähietäisyydeltä

– kamppailun pystyssä

Maassa kamppailun aiheet:

– liikkuminen maassa, oma harjoittelu

– kontrollointi päältä

– yleiset periaatteet puolustautumiseen alta

– ”Scramble” 

Lähietäisyyden harjoittelu

– liikkuminen pystyssä, pääpaino pystypainissa

– kontrollointi pystyssä, suojaaminen

– otteiden hakeminen

– havainnoinnin lisääminen harjoitteluun

Pystykamppailun harjoittelu

– liikkuminen pystyssä, eri osa-alueiden yhdistäminen

– etäisyyksien pitäminen, lukeminen

– havainnointi

– ”Chin Seeking Fists”

– brawling

Kenelle: Itsepuolustuslajien harjoittelijoille.

Varustus: hammassuojat ja alasuojat suositellaan otettavaksi harjoitteluun mukaan. Myös hanskoja ja säärisuojia kannattaa varata mukaan, vaikka kontakti pyritään pitämään kevyenä (tämä varmistetaan mm. harjoitteiden sisällöllä). HUOM! Kyseessä ei ole kova sparraaminen!

Aikataulu:

2.3. kello 14-17 Kamppailu maassa

3.3. kello 09 – 10:30 Kamppailu lähietäisyydeltä

3.3. kello 12-15 Kamppailu pystyssä

Hinta: 20 € per harjoitus tai 40 € koko viikonloppu

Tervetuloa!


Elukkatehdas Sessions

I’ve recently put up a few training sessions. We have covered awareness and knives and a little bit of extra. The extra will be covered in the future sessions, maybe in a seminar format rather than short sessions.

Here is some footage from one of the sessions organized this year:

Stay tuned for more of them, follow Elukkatehdas Facebook page here.


Kevät 2018

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Kevään 2018 aikataulua päivitetään tälle sivulle. Tiedossa on seminaareja, tapahtumia ja erityisesti viikkoharjoittelua. Lähtökohtaisesti treenit järjestetään maanantaisin. Tietoa näistä harjoitteluista saat ajantasaisesti pyytämällä kutsua Whatssapp-ryhmään Facebookin kautta. Voit ottaa yhteyttä myös sähköpostilla (turvallisuusluennot (ät) gmail.com). Yhteydenpito ja treeneistä ilmoittaminen tapahtuu kuitenkin Whatsapp-ryhmän kautta.

Näihin lajeihin kuuluu mm.

  • Itsepuolustus
  • Veitsikamppailu (Libre viikkotunnit @Backstabbers)
  • Ukkopaini (viikkotunnit HMACilla)

Seminaarit vahvistetaan sitä mukaa kun aikatauluja saadaan kasaan.

UPDATE:

Kevään seminaareja

24.3 Libre Reaper Method, Helsinki

Tapahtuma toimii introna Haroon Darrin seminaarille missä sovelletaan ja viedään asioita seuraavalle tasolle. Samoin Reaper Method antaa yksinkertaisen ja toimivan tavan kamppailla veitsellä.

https://www.facebook.com/events/175855616366545/

7.4 Haroon Darrin (ENG) seminaari, Helsinki

Haroon Darrin seminaarilla tullaan keskittymään aseellisen ja aseettoman kamppailun yhdistämiseen. Haroon Darrin ansioluettelo on vaikuttava:

  • Artes Tenebris perustaja
  • Master Guardian – Piper Knife System
  • Libre Fighting, Regional Director for Europe
  • useita mustia vöitä japanilaisissa lajeissa
  • hyvin perehtynyt kiinalaisiin lajeihin

https://www.facebook.com/events/1603773683069670/

Jos jostain syystä nämä menevät ohi tai vaikutat Turun suunnilla niin näiden tapahtumien lisäksi järjestetään ensimmäinen Labra ry:n Reaper Method seminaari:

21.4 Libre Reaper Method/ Labra ry/Realistinen itsepuolustus

Seminaari antaa kaikki tarvittavat valmiudet alkaa harjoittelemaan Libreä. Seminaarilla on eri painotukset kuin kevään muilla seminaareilla, mm. veitsen kätkemiseen liittyviä asioita.

https://www.facebook.com/events/963335090500020/

Tutustu myös Labra ry:n muuhun tarjontaan:

https://www.facebook.com/realistinenitsepuolustus/?fref=ts


”Hiusotteista vapautumisen” harjoittelu

Harjoittelimme jo jokin aika sitten hiusotteista vapautumisen ongelmia. Monesti näkee tähän suhteellisen helppoon mutta todellisuudessa vaikeaan uhkaan harjoiteltavan suhteellisen epärealistisesti. Mutta ongelmaksi muodostuukin se, että harva meistä, joilla hiuksia vielä päästä löytyy, haluaa ehdoin tahdoin menettää niitä harjoituksissa.

Senshidon puolella harjoittelua lähestytään ongelmakeskeisesti ja siten, miten voisimme mahdollisesti löytää joitain ratkaisumalleja. Kokeilimme siis kypärää ja siihen kiinnitettyä budo-vyötä simuloimaan tilannetta, jossa hyökkääjä saa hiuksista kunnollisen otteen.

Tämä ei tietenkään vastaa sitä, että joku ottaa oikeasti hiuksista kiinni, mutta väittäisin että realismi tulee paremmin esiin kuin kuolleella harjoittelulla. Huomiot olivat silmiä avaavia: hiusotteesta pääseminen on vaikeaa ja kontrollointi hiuksista todella tehokasta. Niskat olivat kovilla, eikä harjoittelu tunnu mukavalta. Mutta epämukavuus on parempi kuin väärä turvallisuudentunne.


Naisten itsepuolustuksesta… (mutta miestenkin kannattaa lukea tämä.)

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Käyn säännöllisesti luennoimassa ja kouluttamassa itsepuolustusta erilaisille ammattiryhmille. Viimeksi terveydenhuollon ammattilaisille, joista iso enemmistö on naispuolisia. Erilaisten ammattiryhmien kouluttamisessa on suuri ero ns. itsepuolustusharrastajien opettamiseen. Lähtötaso on kirjavampi eikä yleisöllä ole samanlaista ennakkokäsitystä mitä itsepuolustuksen pitäisi olla.

Tietyt kysymykset tulevat esiin joka kerta. Saanko lyödä hyökkääjää, kuinka paljon? Eikö ole parempi juosta karkuun kuin puolustautua fyysisesti? Joudunko ongelmiin jos teen jotain fyysisellä tasolla hyökkääjälleni? Kuten kysymyksistä saattaa huomata, niin väkivalta mielletään usein pelkästään fyysiseksi tapahtumaksi (kyllä, myös karkuun juokseminen on fyysinen suorite 🙂 ). Monelle tulee herätyksenä, vaikka sisimmissään jokainen sen tietää, että väkivaltatilanne on henkinen, psykologinen ja mahdollisesti myös fyysinen kokonaisuus.

Käytän tarkoituksella usein myös ääriesimerkkejä koulutuksessa ja se saa joskus aikaan kysymyksen ”eihän Suomessa nyt päivittäin tuollaista tapahdu?”. Ja tästä halusinkin kirjoittaa tällä kertaa.

Miksi itsepuolustuksessa on tärkeää puhua ääritilanteista? Varsinkin, jos suurin osa väkivallasta tapahtuu ja jää ainoastaan henkiselle ja psykologiselle puolelle. Vain harva väkivaltatilanne päätyy fyysiseen väkivaltaan.

(Sivukommenttina huomautettakoon: jos olet voimankäytön ammattilainen ja joudut lähes päivittäin väkivaltatilanteisiin… teet todennäköisesti myös itse jotain väärin).

Ei ole huono asia harjoitella vähemmän vaarallisia hyökkäyksiä vastaan. Mutta ainakin itse pidän enemmän siitä että samat työkalut mitä käytän fyysisellä puolella toimivat suhteellisen hyvin riippumatta siitä minkälaisen fyysisen hyökkäyksen kohteeksi voin joutua. Miksi vähemmän harmittomia asioita vastaan sitten opetellaan puolustautumaan?

Uskon että taustalla on hyvä tarkoitus. Uskoisin, että yksi syistä on, että ihmiset halutaan totuttaa itsepuolustuksen harjoitteluun vähitellen. Ikään kuin askel kerrallaan siirrytään kovempaan ja vakavampaan harjoitteluun. Moni ei ole Suomessa joutunut fyysisen väkivallan kohteeksi, joten todellisuus saattaa olla aika iso shokki. En malta olla vihjaamatta myös rahalliseen puoleen: tuotetta (itsepuolustus) on helpompi myydä pidempään. Siitä joskus toiste.

Monelle tulee yllätyksenä että myös vähemmän vaaralliset hyökkäykset eivät välttämättä ole niin helppoja tilanteita kuin mitä salilla on todettu harjoittelemaan. Yksinkertainen ranneotteesta irtautuminen muuttuu olennaisesti, kun hyökkääjä ottaa kiinni ihan tosissaan ja samaan aikaan uhkailee tai huutaa painokelvotonta materiaalia päin naamaa. Yksinkertaiset asiat eivät tunnukaan enää niin yksinkertaisilta.

Eli vaikka puhutaan ääriesimerkeistä niin jopa tavanomainen hyökkäys on sinulle todennäköisesti ääritilanne. Yksilökohtaisia eroavaisuuksia on rajattomasti. Jotkut tekevät esimerkiksi työtä, missä väkivaltaan törmää päivittäin ja osa ei edes näe tällaisia tilanteita juuri koskaan.

Mitä, menikö otsikointi pieleen? Pitikö aiheena olla nimenomaan naisten kohtaama väkivalta? Väkivaltatilanteissa vaikuttavat samat lainalaisuudet kuin miestenkin itsepuolustuksessa. Sen, mitä olen kuullut ja nähnyt harjoiteltavan monessa paikassa on, että naisten itsepuolustuskursseilla naiset harjoittelevat keskenään toisiaan vastaan ja yleensä myös suhteellisen rauhallisessa ja seesteisessä hengessä. En tarkoita etteikö tunnelma saisikin olla mukava… mutta ei realistisuuden hinnalla. Ikinä.

Jos henkilö haluaa oppia puolustamaan itseään niin realismi ja myös ääriesimerkit auttavat herättämään siihen inhottavaan todellisuuteen mitä väkivalta ihan oikeasti on.

 

Jani Luukkonen

Senshido Finland, Full Instructor


Something left for improvement.

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When you open your browser and insert the word ”motivation” to a search engine you will probably get a lot of ”work your ass off till you puke” -kind of memes and pictures.

I personally am all for training hard as much as you can. But there is a reason why your ”balls to the wall” approach isn’t bringing you results you want. It’s like revving your car without realizing that you only have the first gear on.

There is a time and place for giving 100% in training. All testing for example should be done with full speed, full force and no consent -mentality. But it should be done like once a month or two week period.

But for the most time it should be limited to less. This is for safety and longevity. And then there is also another reason.

Room for improvement

My brother-in-law brought this topic up during a conversation. He is a former national league hockey player and currently coaches a junior team in football. The new way of training young players is having them play 2-3 times per week and a maximum of one game for a week. The (stubborn) old Finnish way is forcing to get teams, regardless of sport, to train 5-6 times a week, even in junior teams. This is supposedly to get players to get as tough and good as they can get. And some of the parents are leaving the team because they think that their youngsters are not ”getting enough”.

But there is a downside to training young players for almost every day of the week. As they get older, there is no more room to switch to a higher gear. They’ve already hit their maximum training frequency. This ”almost every day” mentality is an illusion created by the media who showcase elite athletes at their training camps, where the training frequency is increased. But that is only a short period of time.

Yes, improved performance requires that you make training more demanding to grow better. But that is accomplished by training harder… or smarter… during that time period. And most of us have some other things in life that need to be taken care of. In other words, life. Training, no matter how important, is only part of it.

Train smart.


Activity bracelets, useful or a waste of time?

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I purchased this bracelet about a year ago. The original intention was to measure my sleep quality and monitor how workouts, daily activity, work and life in general affect my sleep quality.

Couple of surprising things came up. First, on some nights I might actually sleep over ten hours and then there might be week that I slept less than 6 hours per night. So there is a huge variation in my sleeping patterns (and life as well). I noticed that if I get to bed more early, it seems to help even those late night shifts. We are all individuals.

But is the activity bracelet worth it?

My simple answer is a solid ”no”. Yes I talked about the good side first, but let’s see beyond that.

Does it help you lose weight? No. Sure you can see how many calories you are actually burning. I burned something between 3000 – 4000 kcal per day, depending on how many training sessions and total activity there was. But there was also a caveat. I was worried of not working out without the watch and every workout was actually only about how many calories were burned. All nice and dandy, but I don’t count calories when I eat, so it’s pretty much pointless. Losing weight is all about good nutrition and diet. My bodyweight has remained the same for a whole year, even with the more ”calorie consuming” workouts. Need to lose weight? Start with the grocery store, not with the bracelet.

Does it help you get your daily activity? Could be. But even that comes with a price. It’s good for show-casing how little you are actually walking. The bracelet is designed to help you see how much stuff you are doing by feet. It loves running, hiking and walking. Not a bad thing. So if you are one of those people that do most of their workouts like that, then it could be good for you. You can monitor your pace as you run etc. But I personally hate long distance activities. Sprints and stair running are fine.

But at times it was kind of frustrating. I mean, if you do a workout of bench pressing 100 kg x 100, I’m pretty sure that my calorie expenditure and overall stress on the body is enough for one day (or even several days after). But the bracelet gives you 300-400 kcal. Sure, the calories spent might actually be accurate, but the stress doesn’t show. And it actually kind of punishes you for not meeting your daily goals.

Does it help you get stronger? No. This point goes with the last point. Squatting, deadlifting, benching are something that I regard highly for anyone. The bracelet isn’t designed to take those kind of activities into account.

So, my answer is say no to activity bracelets. Unless you are a long distance athlete and you need to start paying attention to your… well overall being. But if you are a normal person trying to lose weight or ”look good naked”, just stick to the basics. Good, solid diet and nutrition, resistance workout and maybe a little cardio on the side. That should do the trick.

No bracelet is going to take away your own responsibility. It’s just the daily effort. You know what needs to be done.


100 Squat Thrusts

I like simple workouts.

In 5 minutes you can actually do your workout of the day.

Simple enough, 100 Squat Thrusts, every tenth was a full Burbee. I did actually miss the count couple of times but it didn’t matter. I may actually increase the number of Burbees at some point, but this is just getting used to the work of it.


4 minute magic!

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Recently I’ve done some bodyweight challenges.

I was doing them before, but I got the flu and then my neck was busted again for couple of weeks, totaling almost a month away from training. So I needed to start with something light… again.

Last week I only did one decent training session which was the Deadlift and back workout. This week I started doing the bodyweight exercises. And here is the workout I did yesterday:

– Burbees x 25
– Pull-Ups 2-2-1
– Push-Ups 10-4-4
Tabata 1
– 20/10 Squat with front kick
Tabata 2
– 20/10 crunch with a cross collar choke / leg lifts
Combat Conditioning
– 3 min. Shadow boxing (Ghost)
– 3 min. grappling drills
– 3 min. gun ”playing”

Arms
– 100 x biceps
– 100 x triceps
Split Challenge ja Wim Hoffin’

So what’s with the four minute magic? It’s the Tabata of course. What I’m saying is that even one of those Tabata Intervals would have been sufficient to produce a training effect. You don’t need much more than that. If you put enough effort into those four minutes a day you are good to go.

So why did I do more? I like exercising. Do more if you can. But that four minute you are putting in? That is the minimum. And it might be all that you need.


20 minute magic.

Your brain gets easily bored.
Especially during this time and age, when our cellphones, tablets and other devices provide distractions from our everyday lives. If we don’t have something to do for a minute or less, most of us will immediately pick up our phones and dive into Facebook or similar.

Cure for that is simple: check your phone for messages only couple of times a day. Morning, after work and maybe in the evening. Live a little, use less social media.

But of course this is understandable. Our brains are able to concentrate fully on something for only a short period of time before our minds start to wonder to something else. It’s natural, not necessarily ADHD. 

This is also something we can take advantage of as well. 

I personally do find times during the day (not everyday of course) when I have ten to twenty minutes for… something. Something I can accomplish? Maybe train a little?

So instead of worrying about getting a 90 minute training session a day I watch out for opportunities when I can train a little bit. The training session doesn’t need to be challenging either. Just some knife tricking is good. Or maybe some squat, pushups, pull-ups and burbees. Or perhaps some shadow boxing or fighting.

Those little training sessions that you make happen every now and then will have a bigger impact if you just keep doing them.

What, when, how many?

What you can do, every time you find yourself bored (for example) and as many you feel like.

Work it.


Ukkopaini… something for everyone.

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I started teaching Ukkopaini at Helsinki Martial Arts Center (HMAC). It’s a hybrid of all grappling arts, all techniques and styles are welcome. We do stuff from Jiu-Jitsu, Catch Wrestling, Greco Roman, NHB you name it. There is no set curriculum. Like Bruce Lee said,

“Absorb what is useful, discard what is useless and add what is specifically your own”.

There is no heavy sparring as most of our practicioners are total beginners, none of them competing. The training is mostly for ground fighting with self defense hanging in the background. Eventhou the name Ukko might sound like it’s only for men it is for anyone, women and men alike.

As for the name, check out Ukko on Wikipedia:

https://en.wikipedia.org/wiki/Ukko (english)

https://fi.wikipedia.org/wiki/Ukko (finnish)


Eat breakfast like a king

Eat breakfast like a king… we’ve prabably all heard the saying. But how many of us actually adhere to the advice. I myself haven’t even tried to do that. But what does it even mean? Most of your daily energy needs consumed in the morning? Because when you put it like that, it means more than just a bread, fruit and coffee. Or if that sounds a lot you are a pretty small person. Maybe a child. Nothing wrong with that of course.

The point is if you really do live up to that principle you would really need to eat like a king. Real food, like you are having a dinner or lunch.


I ate this for breakfast today. Even this isn’t enough if you should be eating a ”dinner for breakfast”. But then again, is ornng was an exception for me anyway…

So before you open your mouth telling people to eat the breakfast like a king, do it yourself first. Don’t nibble away, eat like a King (or Queen, I don’t care).


Thoughts on Alan Watts.

I have been experimenting with this spiritual shit for the couple past years. I read the Peaceful Warrior and it kinda opened up all these religious practices, mainly Zen buddhism. I still see that life has only three rules:

  • Paradox: life is mystery. No need to figure it out.
  • Humour: don’t take anything seriously.
  • Change: nothing is permanent.

Now, I have also listened to Alan Watts. Here was a man that told the world that you should stop trying to improve yourself. Criticism on Watts is of course valid: the man did drink himself to death. But there is still truth what he said, wrote and asked. We can’t find a higher self through our own actions. When faced with situations hard enough we fall back to the ways we used to handle hardships.

The human self takes over.

So basically you should forget all the religious or spiritual practices because when the hardships come you fall back to your previous self. And unless you do not, it’s not because you have attained a higher version yourself. You either grew up as a person or it simply wasn’t that hard to begin with. 

And what about improving yourself? I’m off to do some pull-ups, push-ups, squats and situps 😊 Because I enjoy it.


Getting colder…

I’m pushing myself to do the Wim Hof Method breathing exercises everyday. If I can avoid the flu season it will be worth it. I also try to work with the cold exposure as well.

The first day with the cold exposure was monday (today is friday) and it felt bad. And I was only standing still in the water so the aurrounding water didn’t feel too bad. But it got boring standing there for ten minutes. So the next day I started swimming. And I’ve been doing that ever since. It beats boredom.

It is actually expected to get flu-like symptons in the beginning but it should lessen in two weeks. 


Wim Hof Method

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I came across this from a friend of mine when I was searhing for a meditation style a while back. I was able to complete a full month of continuous meditation daily but have since dropped down a little. Now I incorporate it again to keep myself healthy  physically, mentally and spiritually (Body, mind and feelings).

Today I did only one round but it depends on the day. I’ve done as much as four rounds a day.

If you are interested check out this website:

The Wim Hof Method *Revealed* – How to Consciously Control Your Immune System

And here is a speed-up version of one of the times I’ve done this:


New Animal Factory prints!

So, every now and then I get questions if I still have those awesome Animal Factory shirts for sale. Well, here they are. Pick your own from the store:

https://shop.spreadshirt.fi/elukkatehdas?noCache=true

If you want a specific product with one of the pictures above, contact via email:

senshidohelsinki(at ) gmail.com


Fighting training

I’m going to keep this short for today, a very basic training session:

  • Hill sprinting, 6 x 100 meters
  • 10 minutes Split stretching
  • 20 On B.O.B, various punching
  • 3 x 3 min. foot work
  • 15 min. grappling dummy

The Freedom Cry Workout


Slept for less than five hours last night. Feeling little drunk. But I decided to give a go for a workout at the gym. I didn’t push myself to my limits but I would say it was a decent workout.

I have done similar workouts before and this is something I’m playing with. I thought I would give this a name although it will probably be something very different next time. The key idea is to do some sort of cardio in between exercises. 

The name is from the Assassins Creed series. This will give you some endurance and work capasity for enduring any kind of work or labour. You are only allowed to breath through your nose the entire time!

  • Concept2 for 1000m @10
  • Press 50kg x 2 for 5 min.
  • Concept2 for 1000m @9
  • Deadlift 70kg x 2 for 8 min.
  • Concept2 for 1000m @8
  • Jumping Chin-Ups for 5 min.
  • Concept2 for 1000m @7
  • Karl Gotch -Pull-Up x2 for 5 min
  • Concept3 for 1000m @6

This workout took about an hour to complete.


The iron doesn’t give a shit

The iron doesn’t give a shit.

I had a hard time getting myself to the gym. Have had this problem for couple of weeks, so busy at work the only time to work out was in the middle of the night. Last time was a total failure and the worst workout ever:

– ten minutes of cursing in the car and already driving away from the gym

– deciding to give it a fucking try

– fifteen minutes of cursing to myself for even tryin to workout

– lifted the bar a few times

– leaving the gym, cursing all the way home for such a fucked up day

So I guess I actually found out the worst workout I’ve ever had.

So the shadow of doubt from that workout was on my mind when I entered the gym last night. I REALLY didn’t feel like working out and it was very late already.

At first I was thinking that this is not going anywhere… but I just spend some time… and waited. I tried the barbell for a warmup. No. Still not feeling it. Then a thought entered my mind. Maybe I should try something new. Like the Louis Simmons walking with a weighted dip belt. I ended up doing that… and I think I love it. Rest of the workout was pretty basic but enough for a decent workout.

– Randy Couture Barbell complex (1 round)

– Walking with weighted dip belt (20-50kg) for twenty minutes

– Cable Pulldown 20/100, 30/100, 40/50, 50/20, 60/20, 70/10, 80/8 =308 reps

– Pressing the Leg Press 100

– Berbell complex again, two rounds

Ended up doing a good workout. I was feeling shitty from the last couple of days so the iron actually gave me the best therapy session just in the right moment. 


Because the iron doesn’t give a shit about your day. Or you. It’s that honest.


Testing the swimming hand finns


Tested these today. I swam the same distance in open water. Yesterday it took me about 11 min. to complete the route and today with the finns it took 7 and a half. So it was quicker and harder as the finns reguire more force and oxygen out of every stroke. It actually felt good. They also make you put more effort to it as you get more speed as well.

Recommended but not mandatory by any means. 


WOD(s): To Victory

I’m on a holiday now and seems to me that ”I don’t have time to train”. Of course we know this is bullshit, an excuse not to workout or a false promise to self. 

So if the time is really an issue… can you spare two minutes a day?

Last time I blog posted I threw in a picture of myself from ten years ago. The main difference back then and now is that I train very differently. I train in the gym mostly. But I used to do a lot of circuit style workouts, even twice a day. I also wrote that the morning workouts were light and fast. Main most important workout itself was this and I do it whenever I seem to be short of time.

The To-Victory workout:

– Pick a fast paced movement (bodyweight squat, pushup, BJJ get-up, clean and press etc.)

– Perform it continuously for two minutes. 

That’s it. The name comes from Tyler Bates’s theme song from the movie 300 ”To Victory”. I do this workout to the music. I used to be a huge fan of the movie. If you can, do these short workouts for up to three times a day.


WOD: Tabata

Kondis2007

The photo isn’t from current condition. This is from the time that I came across Gymjones.com website. It’s not free nowadays anymore but it used to be free of charge. Of course, as the saying goes as well, if you’re good at something never do it for free.

But results at that time were amazing. I actually ate anything I wanted and still lost the pounds. I trained twice a day, but the morning workout was light and short (but fast).

It inspired me today to do a similar workout. I usually use a bag instead of small weights but this felt good none the less.

Tabatas:

  • bodyweight squats
  • fast uppercuts with 1kg weights
  • bodyweight squats (yes, again)
  • push-ups

The push-ups were humbling to say the least. Only three or four in the last sets. The workout took about 20 minutes plus the hour of sweating afterwards.

 

 

 

 

 

 

 

 


WOD: NHB solo workout

NHB rounds, 3 min.Today I did a workout consisting of the following:

3 x 3 min. rounds, 3 stations for one minute. Standing punching, takedowns and ground n pound.

3 x 3 min. rounds footwork (only)

Check sample round here
Lighter than yesterday or the day before but still felt the workout in the calves…

#nhb #solo #elukkatehdas #conditioning