ahaedicke’s BodyBlog

Weeks 1-5:  The Begining - back to basics: cardio, push ups, sit ups, pull ups, swimming

Week 6:  Power - mix of high intensity, speed endurance

Week 7:  Rest - up to 7 days

Weeks 8 & 9:  The Package - Strength endurance, high sets, high reps, strict diet, lots of cardio
Week  10:  Power II - High intensity, lows sets/reps, high weight, strict diet & cardio
Weeks 11 & 12:  Strength Endurance - Same as weeks 8 & 9, strict diet & cardio
Weeks 13 - 16:  Strength  Endurance II - massacre the body, sprint, jump rope, occasional LIT cardio

Week 16.5:  Rest II - 2-3 days active recovery

Weeks 17 - 19.4:  The Grind - balls to the wall power endurance & cardio, tighten diet

Weeks 19.5 - 19.9:  The Suck - body been through hell, needs rest, make the brain and will power suffer, self induced psychological warfare

Week 20:  Final Touch - what will you really do in the closing week to make you any stronger or mentally tougher than you haven’t already done (or should have been doing)? NOTHING.  Recovery workouts and maintenance workouts, whatever it takes to make weight THEN AND ONLY THEN –> rest, rest, rest.

Week 20.1:  Show Time - Make heads roll and take what is yours, not what you’ve won, or stolen, what you’ve earned

Week 21:  Down Time - enjoy the rest of your life…. for a while (don’t get TOO lazy)

Week 22:   Onward - see Week 6 - 20

I started at 182 lbs thinking I was in great shape.  The idea then was that I would trim down and wrestle at 174 lbs.  However, I was shown the power of proper dieting and how great of shape I was capable of as within 5 weeks or so I was down to 173 lbs.  The interesting thing was that it wasn’t by any means killing me to maintain that weight.  I then made the decision that with 7 weeks until the tournament I would drop down to 165 lbs.  We all know that the last few pounds are the hardest… however i am down to 168 lbs and about 5-7% body fat; well within the means of mild dehydration to make weight.

BUT!!! i plan to truely test my physical and mental limits.  I will seek to naturally loose as much weight as possible w/o compromising my physique so that a few weeks before the tournament i actually weigh less than required and can do two things A) not worry about struggling to make weight and B) actually try to bulk up before the tournament as opposed to killing myself in the closing days.

** NOTE ** Not all of the stats below were taken at the same time.  Most of them took place after weeks of "test specific" training.  (EX:  one would not train for 100m and 4mi races at the same time).  However, if anyone could beat ALL of these records at any given time please teach me, I would love to learn how.

Bench Press:  365 @ 185lbs

<meta content=”text/html; charset=utf-8″ http-equiv=”Content-Type” /><meta content=”Word.Document” name=”ProgId” /><meta content=”Microsoft Word 11″ name=”Generator” /><meta content=”Microsoft Word 11″ name=”Originator” />

1 mile:  6:17

2 mile:  15:00

3 mile:  24:54

4 mile:  33:14

<meta content=”text/html; charset=utf-8″ http-equiv=”Content-Type” /><meta content=”Word.Document” name=”ProgId” /><meta content=”Microsoft Word 11″ name=”Generator” /><meta content=”Microsoft Word 11″ name=”Originator” />

40 yard:  5.0

300 yrd Shuttle:  58.8

200 meter:  0:31:09

400 meter:  1:14