By Sam Suska
You need a)yoga mat b)2 benches c)stability ball d)weights
1. Basic plank xfatigue
2. Table maker x10
3. Side plank with dips x15
4. Pushup plank walking hands forward x10
5. Bridge between two benches xfatigue
6. Side bends with hands overhead x10
7. Supermans on stability ball alternating arm/leg x10
8. Concentration single leg reverse crunches x15
9. Standing vacuum x5
10. All 4's bracing and balancing with eyes closed x10seconds
11. All 4's Birddogs knee touch to elbow x10
12. Hip thrusts between 2 benches x15
13. Push up plank walking feet backwards x10
14. Woodchop with weight x15
15. Concentration single leg reverse crunches x15
16. Forward bending with bracing x15
17. Wheel x10
18. Standing Vacuum x5
19. Hip raises with legs at 90degree angle and on back x15
20. Back Hyperextensions on stability ball x15
21. Jackknife with feet on stability ball x20
22. All 4's fire hydrants x15
23. All 4's bracing and balancing with eyes closed x15seconds
24. Supermans on stability ball alternating arm/leg. x10
25. Reverse Woodchop with weight x10
26. Table maker x10
27. Standing Vacuums x10
28. Forward bending with bracing x10
29. Concentration single leg reverse crunches x15
30. Jackknife with feet on stability ball x20
31. Back hyperextensions on stability ball x20
32. Standing side bends x10
33. Push up plank walking hands forward x10
Bosu forward-backward shifting plank w/ gliders
Plank w/ feet on stability ball
Bosu prone hip raises w/ gliders
Jackknife w/ feet on stability ball
Hanging knee raises
Hanging leg raises
Hands overhead side bends
Twisting w/ cable
Woodchops w/ cable
Reverse Woodchops w/ cable
Medicine ball slams frontal
Medicine ball slams sides to side
Thursday, October 18, 2012
Sunday, October 14, 2012
Workout preparation
By Sam Suska
First, I do my normal routine after waking up. I call this an 'informal workout' which intends to open up the energy systems of the human body; the neuromuscular system, the blood, the meridians as identified by Chinese medicine and also the chakras known through Indian medicine. First is standing meditation intended to harness the energy spread about while laying and sleeping. Second is the use of 3 different Qigong movements that promote the proper disbursement of the subtle body energy which also happens to be effective in switching the nervous system from sympathetic dominant operation to parasympathetic dominant operation; often times helpful upon waking.
The final aspect in my 'informal exercise' regimen is the performance of two or three Yoga poses that open the front and rear of the body. At this point I am ready for a shower, and by taking a shower in water at the coldest level my bathroom is capable of I am fully awake with blood moving at a high rate.
I may work out right away or I may work out a few hours later, but I will not start my workout after 1pm. I tend to workout at 10 or 11 am. My pre-workout meal is an ordeal and includes watching fitness videos from YouTube for motivation and focus while eating a Vega brand vegan protein shake with a small Americano from a close-by coffee shop. This takes about a half hour of my time, but it is well worth it as I am psyched up and mentally prepared to bust my balls.
Once I get to the gym I fill ,y pre mixed "pre workout" powder with water. I assemble my own which is cost-effective and non-toxic in comparison to the standard pre-workouts used by most gym goers. I combine 1/2 teaspoon of baking soda, 6 grams of AAKG (arginine), 1,000% vitamin C, 75% Mg, and a supplement by Optimum Nutrition called Beta Alanine. This ingredients of this mixture have been found to prevent lactic acid buildup, buffer lactic acid at a high rate, open blood vessels to the superficial musculature and provide necessary electrolytes
I drink this while performing an 8 to 10 minute circuit for my hip and shoulder girdles. I'll do a 3 or 4 minute dynamic warm up, stretch my hip flexors and traps, and then I'm ready for an intense workout. I'll do this 4 to 5 days a week and be very careful not to overtrain by focusing on relaxation techniques and high quality protein and fats after my workouts. I hope this is helpful to someone out there. Take care.
First, I do my normal routine after waking up. I call this an 'informal workout' which intends to open up the energy systems of the human body; the neuromuscular system, the blood, the meridians as identified by Chinese medicine and also the chakras known through Indian medicine. First is standing meditation intended to harness the energy spread about while laying and sleeping. Second is the use of 3 different Qigong movements that promote the proper disbursement of the subtle body energy which also happens to be effective in switching the nervous system from sympathetic dominant operation to parasympathetic dominant operation; often times helpful upon waking.
The final aspect in my 'informal exercise' regimen is the performance of two or three Yoga poses that open the front and rear of the body. At this point I am ready for a shower, and by taking a shower in water at the coldest level my bathroom is capable of I am fully awake with blood moving at a high rate.
I may work out right away or I may work out a few hours later, but I will not start my workout after 1pm. I tend to workout at 10 or 11 am. My pre-workout meal is an ordeal and includes watching fitness videos from YouTube for motivation and focus while eating a Vega brand vegan protein shake with a small Americano from a close-by coffee shop. This takes about a half hour of my time, but it is well worth it as I am psyched up and mentally prepared to bust my balls.
Once I get to the gym I fill ,y pre mixed "pre workout" powder with water. I assemble my own which is cost-effective and non-toxic in comparison to the standard pre-workouts used by most gym goers. I combine 1/2 teaspoon of baking soda, 6 grams of AAKG (arginine), 1,000% vitamin C, 75% Mg, and a supplement by Optimum Nutrition called Beta Alanine. This ingredients of this mixture have been found to prevent lactic acid buildup, buffer lactic acid at a high rate, open blood vessels to the superficial musculature and provide necessary electrolytes
I drink this while performing an 8 to 10 minute circuit for my hip and shoulder girdles. I'll do a 3 or 4 minute dynamic warm up, stretch my hip flexors and traps, and then I'm ready for an intense workout. I'll do this 4 to 5 days a week and be very careful not to overtrain by focusing on relaxation techniques and high quality protein and fats after my workouts. I hope this is helpful to someone out there. Take care.
Strength and Power Regimen
By Sam Suska
Here is the basic outline to my initial training for becoming a Succesful professional boxer. My basic program is 3 workouts done in this order with days off as needed. I will always take a day off in between completing this and then again before repeating it, so I can only go through my regimen twice in a 10- day period.
Lower Body-
Start with either front squat or back squat/plyo jump squat superset
Perform deadlifts every other lower body workout. Alternate deficit and standard.
Lunge of some sort along with partial rep-full rep leg presses every workout.
Adductor, hamstring, calf and glute isolation every 3 workouts.
Explosive 10 yd sprints and box jumps for power each workout.
Pushing musculature-
Bench press/clapping push ups superset
Push press, weighted vertical dips, explosive military, decline Dumbell benchpress every workout.
Horizontal weighted dips, incline Dumbell bench press, side raises regularly.
Medicine ball high toss, slam downward and into the wall regularly.
Weighted push ups, explosive smith machine bench presses regularly.
Explosive kettle bell swings and dumbbell snatches for power each workout.
Pulling musculature-
Bent-over barbell rows/explosive pull ups superset
Seated rows, pull downs, standing dumbbell curls and weighted pull ups every workout.
Hyperextensions, cobras, upright rows, preacher/incline/concentration curls regularly.
Explosive barbell hang cleans and explosive barbell shrugs for power every workout.
I reserve the right to train by instinct, thus replacing or completely adding a new related exercises.
I will also continue to challenge myself for a 3:00 minute time period during or at the end of a workout. Examples of this would be maximal burpees, treadmill run and handbike "run".
Add
Here is the basic outline to my initial training for becoming a Succesful professional boxer. My basic program is 3 workouts done in this order with days off as needed. I will always take a day off in between completing this and then again before repeating it, so I can only go through my regimen twice in a 10- day period.
Lower Body-
Start with either front squat or back squat/plyo jump squat superset
Perform deadlifts every other lower body workout. Alternate deficit and standard.
Lunge of some sort along with partial rep-full rep leg presses every workout.
Adductor, hamstring, calf and glute isolation every 3 workouts.
Explosive 10 yd sprints and box jumps for power each workout.
Pushing musculature-
Bench press/clapping push ups superset
Push press, weighted vertical dips, explosive military, decline Dumbell benchpress every workout.
Horizontal weighted dips, incline Dumbell bench press, side raises regularly.
Medicine ball high toss, slam downward and into the wall regularly.
Weighted push ups, explosive smith machine bench presses regularly.
Explosive kettle bell swings and dumbbell snatches for power each workout.
Pulling musculature-
Bent-over barbell rows/explosive pull ups superset
Seated rows, pull downs, standing dumbbell curls and weighted pull ups every workout.
Hyperextensions, cobras, upright rows, preacher/incline/concentration curls regularly.
Explosive barbell hang cleans and explosive barbell shrugs for power every workout.
I reserve the right to train by instinct, thus replacing or completely adding a new related exercises.
I will also continue to challenge myself for a 3:00 minute time period during or at the end of a workout. Examples of this would be maximal burpees, treadmill run and handbike "run".
Add
I Will Not Die A Boxing Failure
by Sam Suska
Yo Elliot,
I am a boxing failure. Although every man or woman who steps into the ring and engages in an organized boxing match has some heart and learns something about themselves, some of them have a higher level of ability and need to do more than simply compete to not be considered a 'boxing failure'.
I have shown the requisite mental toughness and physicality to fight more than once; but I have not displayed the resiliency required for me to be a boxing success. I am defeated at the professional level of boxing; 0-2. I was devastated by losing my first professional fight in April 2009; but I was not a 'beaten man' so I fought again in August 2010 only to lose again.
The second loss was not neccessarily devastating; more like evidence to me that I need to hang it up as an athlete. I showed all the signs of being a "shot" fighter; poor reflexes, significantly decreased resistance to punches and inability to "pull the trigger'' and throw smooth punches on demand.
But that was no real surprise; my training for the 2010 fight was full of inconsistencies in terms of my daily energy levels, effectiveness sparring other guys and "sharpness" working the mitts with my trainers. My trainers did their absolute best with me; but they had to have seen that I was a diminished fighter in relation to my personal tip-top form I displayed in 2008 and early 2009.
My previous level of boxing proficiency and experience in adequately responding to adversity in my amateur career is what presently makes me a "boxing failure". I had the ability to win 24 of my 36 amateur fights, and be extremely competitive in 8 of my 12 losses....they were close. At one point I lost like 4 straight fights, but I had faith in myself and faith in my preparation so I kept working out twice a day and continued to fight whomever they offered me.
I slowly became a better boxer and more importantly I significantly developed my personal character and matured a hell of a lot during this time in my life. My progression may not have been linear in fashion, and when it comes to the most influential aspects of life they rarely are, but I know that I have what it takes to be a successful professional boxer.
What makes this story interesting is that I am successful in my chosen field of profession, and this directly relates to boxing as I am a personal trainer and lifestyle coach. I am knowledgeable about about strength and conditioning tactics (I am a CSCS) and I have a very holistic approach to this as well (I am CHEK certified); so I have some of what I need to formulate a plot to become a successful professional boxer.
I will not draw up some elaborate plan with specified times and goals. I will fight and win throughout my 30's and make a good career out of it, and I will begin this process without pressure or unrealistic expectations. After all, in my experience with inspiring and guiding others in becoming healthier and more fit I have seen these people fail when they embark on overly intricate plans and put too much pressure on themselves.
My training regimen has been trending towards more strength and power focus, more informal boxing workouts (hitting the heavy bag in my fitness gym) and continuation of focusing on being more explosive and stronger in all aspects. In the next few months I will incorporate more boxing specific training and maybe even recruit the services of a boxing trainer.
The use of bioenergenics and Qigong are presently helping me feel like I have more control over my nervous system and energy systems as a whole. Furthermore, I plan to take meditation and regular use of acupuncture on myself to a daily practice; I have a year of formal education in Chinese medicine so I have needled myseld and performed standing meditations hundreds of times.
However, I am well aware that I need more so I would like to recruit your opinion, guidance and education Mr. Hulse; I appreciate your time and consideration. Additionally, I am very interested in doing your strengthology course in the immediate future. Thanks.
Sincerely,
Sam Suska
Here is a video of me boxing (I also have a youtube page and Facebook page)
http://www.youtube.com/watch?v=i2AsOn3uGqc&list=PL090D46786F0AF609&index=7&feature=plpp_video
Yo Elliot,
I am a boxing failure. Although every man or woman who steps into the ring and engages in an organized boxing match has some heart and learns something about themselves, some of them have a higher level of ability and need to do more than simply compete to not be considered a 'boxing failure'.
I have shown the requisite mental toughness and physicality to fight more than once; but I have not displayed the resiliency required for me to be a boxing success. I am defeated at the professional level of boxing; 0-2. I was devastated by losing my first professional fight in April 2009; but I was not a 'beaten man' so I fought again in August 2010 only to lose again.
The second loss was not neccessarily devastating; more like evidence to me that I need to hang it up as an athlete. I showed all the signs of being a "shot" fighter; poor reflexes, significantly decreased resistance to punches and inability to "pull the trigger'' and throw smooth punches on demand.
But that was no real surprise; my training for the 2010 fight was full of inconsistencies in terms of my daily energy levels, effectiveness sparring other guys and "sharpness" working the mitts with my trainers. My trainers did their absolute best with me; but they had to have seen that I was a diminished fighter in relation to my personal tip-top form I displayed in 2008 and early 2009.
My previous level of boxing proficiency and experience in adequately responding to adversity in my amateur career is what presently makes me a "boxing failure". I had the ability to win 24 of my 36 amateur fights, and be extremely competitive in 8 of my 12 losses....they were close. At one point I lost like 4 straight fights, but I had faith in myself and faith in my preparation so I kept working out twice a day and continued to fight whomever they offered me.
I slowly became a better boxer and more importantly I significantly developed my personal character and matured a hell of a lot during this time in my life. My progression may not have been linear in fashion, and when it comes to the most influential aspects of life they rarely are, but I know that I have what it takes to be a successful professional boxer.
What makes this story interesting is that I am successful in my chosen field of profession, and this directly relates to boxing as I am a personal trainer and lifestyle coach. I am knowledgeable about about strength and conditioning tactics (I am a CSCS) and I have a very holistic approach to this as well (I am CHEK certified); so I have some of what I need to formulate a plot to become a successful professional boxer.
I will not draw up some elaborate plan with specified times and goals. I will fight and win throughout my 30's and make a good career out of it, and I will begin this process without pressure or unrealistic expectations. After all, in my experience with inspiring and guiding others in becoming healthier and more fit I have seen these people fail when they embark on overly intricate plans and put too much pressure on themselves.
My training regimen has been trending towards more strength and power focus, more informal boxing workouts (hitting the heavy bag in my fitness gym) and continuation of focusing on being more explosive and stronger in all aspects. In the next few months I will incorporate more boxing specific training and maybe even recruit the services of a boxing trainer.
The use of bioenergenics and Qigong are presently helping me feel like I have more control over my nervous system and energy systems as a whole. Furthermore, I plan to take meditation and regular use of acupuncture on myself to a daily practice; I have a year of formal education in Chinese medicine so I have needled myseld and performed standing meditations hundreds of times.
However, I am well aware that I need more so I would like to recruit your opinion, guidance and education Mr. Hulse; I appreciate your time and consideration. Additionally, I am very interested in doing your strengthology course in the immediate future. Thanks.
Sincerely,
Sam Suska
Here is a video of me boxing (I also have a youtube page and Facebook page)
http://www.youtube.com/watch?v=i2AsOn3uGqc&list=PL090D46786F0AF609&index=7&feature=plpp_video
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