New Training Programme

Recently, i hurt my ankle but with the R.I.C.E method it has healed in 4 days, i have missed Gym and Bottom Level for couple of weeks now, sorry guys but i have been training and conditioning with Phobia and some others in Ramsgate, also found a great place for a night mission but is quite danergous and think it is best for a small group, i begged my Mum to get some cod liver oil and Multivitamin Tablets with extra Iron as i spent all my cash on Final Fantasy 12 and the Guide lol, Seven Seas High Strength Pure Cod Liver Oil with Vitamins A, D & E and Triomega fish oil, i recommend it to anyone the oil helps maintain supple and flexible joints plus the vitamins maintain Healthy hair, skin and nails, good vision, stong bones and provides resistance to infections.

I have planed a new training programme just to get back to my usual self most of this is alone training in Ramsgate to focus just on my progression, when i feel ready i will make it harder.

MONDAY: REST RECOVER

Morning - Rest

Afternoon - Rest

Evening - Night Training/Conditioning in Ramsgate

TUESDAY: CARDIOVASCULAR & UPPER BODY TRAINING

Morning -

• 20 Minute Steady Run
• 10x10 slow Tricep Dips = 100 Tricep Dips

Afternoon -

• 4x15 Push-ups (Normal) 4x15 Push-ups (Hands Spead Wide) 4x15 Push-ups (Hands Touching) = 180 Push-ups
• 10 x Chin-ups (hands as wide as possible) 10x Chin-ups (Hands quite wide) 10 x Chin-ups (hands quite close) 10 x Chin-ups (hands touching) = 40 Chin-ups

WEDNESDAY: SUICIDES & LOWER BODY + GYM SESSION

Morning -

• 25 Suicides
• 4x25 Calf Raises = 100 Calf Raises

Afternoon -

• 5x10 Pistol Squats (on each leg) = 100 Pistols
• 50 7ft-8ft Precision Jumps
• Quadrupdrel Movement -- Going up 20 steps quickly, Going down 20 steps steadily, rail and wall practice
• Balance Exercises inc Rail Precisions and Lamppost Jumps

Evening -

• Gym Session 2 Hours 20:00-22:00 (Canterbury)

THURSDAY: BACK AND ABS + BOTTOM LEVEL

Morning -

• 4x25 Sit-ups = 100 Sit-ups
• Count Down Stomach Crunches from 5 down too 0 then back up too 5 = 30 Stomach Crunches

Afternoon -

• 10 x Pull-ups (hands as wide as possible) 10 x Pull-ups (hands quite wide) 10 x Pull-ups (hands quite close) 10 x Pull-ups (hands touching) = 40 Pull-ups
• Muscle Up Practice
• Double Tap Drill (Dyno-Bodydrop) 10 reps
• Bottom Level Conditioning 4pm-7pm (Canterbury)

FRIDAY: REST RECOVER

All Day - Rest

SATURDAY: PARKOUR

Morning -

• Decent Warm Up
• Basic Fundermentals

Afternoon -

• Climb-ups (10)
• Tree & Scaffolding Training
• Passements
• Underbars
• Arm Jumps

SUNDAY: WALK AND UKM PARKOUR JAM

Morning -

• Brisk Walk 40 Minutes
• UKM JAM 11am onwards