This is what my t-shirt looked like after martial arts practice on Tuesday. What does this have to do with the “psyathlon” workout? Absolutely nothing. I just couldn’t think of anything better.
I usually limit my workouts to one hour, but yesterday I felt like blowing it out a little. I call this 90 minute workout a “Psyathlon” because it’s not a real triathlon (it’s too short and you don’t have to get wet, except from sweat of course) but it is at least psychologically similar to a real triathlon.
Full warm up from head to toe and then:
(1) 30 minute calisthenics “swim”: 30 sec/10 sec HIIT/Tabata of Prison Push-ups, Swimmers (like a Superman but keep arms and legs moving like a swimmer), Flutter Kicks, Elbow Planks.
(2) 30 minute bike ride: Cover as much distance as you can in 30 minutes.
3) 30 minute run: Cover as much distance as you can in 30 minutes.
I got so much traffic whenever I blogged about my homemade workout dice that I’ve decided to pursue marketing them. As of right now we are still working with manufacturers to get the best pricing and service, formatting packing and instructions, etc. but we hope to be on the market soon.
You can check out the new PTDICE (c) website here.
Here’s a little slice of hell that I’ve started trying to get through that I call “Self Destruct Sequence.” So far I’ve only made it through at half of the listed reps (to be fair though, I’ve been doing it with a weighted vest, so there’s that).
This workout appears in my Top 10 calisthenics ebook — click here to download!
By “get through it” I mean completing all of the exercises without taking any rests longer than ten seconds. I’m sure that if I took plenty of breaks and stretched it out to an hour I could go and do it right now — but my goal is to get through this thing in less than 40 minutes.
Here’s a short conditioning workout you can use to help keep your body in the game between live sessions with a partner. It can also be used as a warm-up before you roll. All you need is a heavy bag and a timer.
First warm-up fully for ten minutes. Place the heavy bag in the middle of your work-out space. Set a timer to beep every 2 minutes (no breaks). There are 5 rounds to this little workout.
Round 1: Place forearms on heavy bag and toes on floor with no other points of contact with anything. Keeping forearms on the bag, circle the bag using only legs and feet,like the hands of a clock, one full revolution. Reverse and repeat until the bell rings. Round 2: Mount the bag. Strike the bag 10 times AHAYC (elbows, punches, hammerfists). Body lock the bag and barrel-roll once. Mount and repeat until the bell rings. Round 3: Lay on your back with the bag on top of you. Lower end should be mid-thigh, upper end near top of your head. Push up the bag with one hand and elbow/punch/hammerfist it five times with the other. Switch hands and repeat until the bell rings. Round 4: Side Mount the bag. Scissor your legs in each direction 3 times. Scramble over the bag to the other side using technique used in Round 1 and repeat. Round 5: Lay on your back with the bag perpendicularly ontop of your body. Roll it up and down across your torso, pushing and pulling it like a rolling pin to strengthen your ribs. If you are strong and durable enough, push it up and let it drop.
1.5″ wooden blocks made into dice to create random workouts
Random workouts are a fun way to shake things up.
They’re a particularly cool idea for martial artists. If you want to be ready for anything real life throws at you, try throwing unpredictable stuff at yourself in the gym.
I have two dice — one for Skills, the other for Fitness. I roll both dice, warmup for ten minutes, then practice whatever the Skills dice says, followed by whatever the Fitness dice says.
My Skills dice has Heavybag, Knife, Cane, Kicks, Shadowboxing, and Wrestling on it, while my Fitness dice has Constitutional (twice), Hiking, 10-Min Max Output, Pyramid, and Sprints on it.
You can get wooden blocks at a craft store, or you could steal a set of dice out of that old Milton Bradley game in the back of the closet and put stickers over the dots. Hobby shops specializing in games used to sell blank dice, but I haven’t been in one in awhile so I’m not sure they still do. If you can’t find a way to make dice do something else. Doesn’t have to be dice…you could just as easily put scraps of paper in a fishbowl and make a workout raffle, or write on ping-pong balls, put them in a cage, and play workout Bingo.
How you do it doesn’t matter. The point is that introducing some randomness into your workouts is a great thing.
Run (6) twenty-five yard dashes, do (60) Prisoner Squats, and do (6) Jackknifes. That’s the “Six/Sixty/Six.” Repeat six times. If you get it done in twenty minutes or less you may not be the beast but you are definitely a beast (it took me 24:48).
Do one Prisoner Squat, one Wall Touch each hand, one Jack-knife, and one Steam Engine. Then, 2 of each, then 3 of each, then 4, etc. up to 13. That’s 91 Prisoner Squats, 182 Wall Touches, 91 Jackknifes, 91 Steam Engines in 20 minutes.
Sprint (5 meters out and back); Walking Plank (left knee to chest, then right); Jump Squat; Steam Engine. 1 of each, 2 of each, etc. up to 8 and then back down to 1. Total: 20 mins, 64 of each exercise.
I teach martial arts, fitness, outdoor skills, and spiritual development. Interested in a custom seminar? Email me at firstname.lastname@example.org.
Many programs are available free through my non-profit — even the distance learning program! Visit the Heritage Arts website to find out more, or click here to join the Heritage Self-Defense group on Facebook.
What is Heritage Self-Defense? It’s a realistic and effective western martial art drawing on boxing, wrestling, and “Rough ‘n’ Tumble” — including defensive use of walking stick, knife and tomahawk. Textbook in production.
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