It’s been three weeks since I have been able to roll due to my ruptured discs getting aggravated practicing single-leg take downs. There are some exercises I can’t do right now–or won’t–like squat, deadlift and bent over rows. However, I am at least able to work some stuff.

The gym finally got a new speed bag. I haven’t really worked one in a while. I was never great and I am rusty, but I can still keep it going for a while before I knock it off kilter.

This morning, insomnia kicked in. I lay in bed from about 0330 to 0400 trying to get back to sleep. Shortly after that, I decided it was time for an espresso and gym trip.

I managed to work the speed bag then heavy bag for about 25 minutes. Ran a mile after that. A slow mile. Then worked chest.

This getting old thing sucks. I advise people to find a way to stay alive without getting past 32.

Seriously, I am looking forward to getting back to the mats. I haven’t been studying long enough to justify or have a month off. I’ve just about forgotten where 10th Planet is in town. LOL. No, I ain’t that old.

Best wishes to anyone over 30 studying and practicing Brazilian Jiu-Jitsu. Practice and stretch now if you’re under 40 and don’t stop. Flexibility and stamina fades quickly.

Besides my membership at 10th Planet, I have a membership at a gym. Fortunately, they offer some boxing and kickboxing classes there. I don’t take those at the gym, but they have the equipment.

Maybe it’s the guy in me or the testosterone still pumping through my body, but there is something very relaxing and enjoyable about punching things. LOL.

This piece of equipment is great for practicing various combos and for just venting. I like hitting the heavy bag as well, but I have found myself enjoying this even more. No, the targets don’t move, but it is very easy to work up new combos.

I generally start off slow, repeating the same action over and over and then work on getting faster and hitting harder. You can see the springs in the picture. These allow the target to flex or react slightly after it is hit.

As an added bonus, the targets are adjustable. Since I am 6’3″, I practice a lot on targets that have a would-be head height around 5’10” to 6-foot. This one shown was actually a bit taller. If I had to guess, this guy would have been about 6’4″ or 6’5″.

Cardio

If you’ve never worked on a heavy bag or on targets like these, you’d be amazed at what a cardio workout it can be. When you’re throwing all you have into it, using your hips, legs and upper body as you should, you can start to feel the cardio after just a few minutes.

I usually strike for 15-25 minutes. I think I’d like to get to where I can strike non-stop for about an hour. I don’t know. I may be pushing it. I need to watch some more videos and read more about fight training workouts. No, I don’t plan on competing in an MMA matches . . . not unless they create a GUFC… Geriatric UFC. haha. The good thing about a GUFC would be mouth guards wouldn’t be needed. Everyone would just spit out their dentures before the fight.

In all seriousness, if you’re looking for a change in your cardio workout and you haven’t used a heavy bag, try it.

Warning

I would like to add a warning to my suggestion people hit a heavy bag. If you don’t know how to throw proper punches, go light. It’s very easy to mess up your wrists and hands. Even professional fighters get boxer breaks and such. Probably more likely than a boxer break is a sprained or sore wrist.

A boxer break happens usually by leading or striking with your pinky knuckle instead of your first two knuckles.

On a heavy bag or target, when throwing body blows and hooks, it’s very important to keep your hand, wrist, and elbow in a straight line.

If you haven’t watched FightTIPS on youtube, you’re missing out. Shane has some great videos and information. If you are interested in learning MMA or basic fight science, I highly recommend subscribing to his channel. The man is a very deep well of information.

I had a couple workout partners, but one abandoned us. I guess that happens when you get married and have a baby. LOL.

Over the past couple years, we have run this routine a couple of times and have always seen good results from it.

6 Day Split Workout: PPP – Persistent Painful Progression

Does your mind repeatedly drift to the gym on your rest days? Have you mastered your current workout program to the point that your progress has slowed?

Do you need to increase your conditioning and endurance in the gym? Would you be willing and able to commit to lifting weights 6 days a week? Does the thought of two leg days a week intrigue you?

If you answered yes to these questions then this program is an excellent way to challenge yourself as you improve your body. This 6-day split provides one rest day per week and you will be thrilled when that day arrives.

Performing this program will challenge your muscles to adapt to a different training approach. This approach will allow you to increase muscle and endurance while conditioning your body for additional progress.

https://www.tigerfitness.com/blogs/workouts/6-day-split-workout

Monday Chest, Shoulders and Abs “A”

This is a sample from Mondays–or whatever day you choose to start. Thursday is the next time you work this same muscle group. Here is the lineup.

Thursday Chest, Shoulders and Abs “B”

If you look, you’ll notice that even though you’re working the same body parts twice in the same week, you’re not working them the same way.

Your body has two types of muscle fibers: fast twitch and slow twitch.

The Twitches

Fast twitch fibers are used for explosive movements and motions like sprinting. When you do low volume, heavy weight training, you are working the fast twitch fibers. They require a quick, strong burst of energy.

Slow twitch fibers are used more for endurance like biking and distance running (5k, 10k, etc.). When you do more reps with a lighter weight, you are working more on the endurance of your muscles for longer periods of time. Naturally, you can do more bench reps with 45 pounds than you can with 145.

I think we’ve run this program 3 or 4 times and have always found ourselves stronger, leaner and better afterward.

If you’re looking for a change in your workout routine, I’d recommend checking this one out. The only downside is that a couple of days seem to take a bit of time.