Jason Yun’s Training and Nutrition

Here’s a workout I did today that you might want to give a try. Didn’t have a lot of time today so had to get my workout in quick. I picked probably the best 3 upper body body weight exercises out there– 1-Handed Push Ups, Pull Ups, and Handstand Pushups. Started timer did 1-hand pushups, start of minute 1 did pullups, start of minute 2 did handstand pushups. Then repeated the sequence at minute 3 until completed the cycle 5 times. Then threw in some grip and forearm work, and a kettlebell finisher all in under 20 minutes. Love quick workouts, feel refreshed but feel it in my body that it was a good training day. You can also substitute those exercises if not up to sufficient strength with regular pushups, some form of rows, and some form of overhead press. If you try it let me know how it goes. And always remember to drink your water!

I’m writing this because I met with an athlete the other day and he expressed to me that his coach did not allow any water breaks at all during the 2 hour practices. First off I didn’t think that this kind of behavior still excisted in this day in age. With all the information out there, and the news of athletes dropping over dead from heat exhaustion, heat stroke, dehydration, etc…. Water makes up 70% of our bodies aprox. and to not go with it for a 2 hour basketball practice is absurd. Did I mention this kid was only 13 years old? Coaches, parents , atheltes I cannot stress to you the importance of water. Good rule of thumb is to drink 1 cup (8 oz) every 15 pounds of body weight.
Inadequate water consumption can be physically harmful. Consider that a loss of as little as 2% of one’s body weight due to sweating, can lead to a drop in blood volume. When this occurs, the heart works harder in order to move blood through the bloodstream. Pre hydration and re hydration are vital to maintaining cardiovascular health, proper body temperature and muscle function.
Eat a high carbohydrate, low fat diet & drink plenty of fluids between exercise sessions. (Plain water or fluids WITHOUT sugar, caffeine or alcohol are the best).
Drink 17 oz (2+ Cups) of fluid 2 hours before exercise.
Drink every 15 minutes during exercise.
Keep drinks cooler than air temperature & close at hand (a water bottle is ideal).
If you exercise for more than 60 minutes, you may benefit from a sports drink containing carbohydrate (not greater than 8% concentration, though).
Take 30-60 grams of carbohydrate per hour to delay fatigue & fuel muscle contractions.
Inclusion of sodium (0.5-0.7 g.1 (-1) of water) ingested during exercise lasting longer than an hour may enhance palatability, and therefore encourage athletes to drink enough.
Although athletes are more prone to suffer symptoms of dehydration, all exercisers can increase performance & delay fatigue or muscle pain by staying properly hydrated. Consider ‘pre hydrating’ by drinking 12-16 ounces of water 1-2 hours before exercising. To get an idea of just how much you need to drink, you should start weighing yourself before and after your workouts. Any weight decrease is probably due to water loss (sorry, but you didn’t just lose 2 pounds of body fat). If you have lost 2 or more pounds during your workout you should drink 24 ounces of water for each pound lost.

Another way to determine your state of hydration is by monitoring your morning and pre-exercise heart rate. Over the course of a few weeks, you will see a pattern. This information can be extremely helpful in determining your state of recovery. Days when your heart rate is elevated above your norm may indicate a lack of complete recovery, possibly due to dehydration.

Post workout nutrition is a very big deal these days with all the nutrient timing and sports nutrition and just nutrition in general. In my opinion this is the second most important meal of the day, especially after an intense training session. Chocolate Milk is an exceptional post-wrokout recovery drink. Plus it’s cheap and extremly simple to make, you can even buy it premade. It provides

90% water to re-hydrate
Carbs to replensish the depleted muscle glycogen
Protein to build muscle and replenish the amino stores
Calcium
Vitamin D
Phosphorous
Magnesium
Potasium to refuel some of those lost electrolytes
B-Vitamins

It is in the perfect post-workout ratio of 3 or 4 to 1 carbs to protein that is optimal for a post workout meal. Give it a try. Plus it tastes awesome!

Went back to train at my gym on Saturday. 1st time back there in a couple weeks, been really busy with regular 9-5er and my Yun Strength and Fitness Systems. I actually started writing an ebook, should be out in May. Haven’t set a title in stone but it’s about Rope Training. Training with the rope is pretty old school when you think about it, just you and your body and a piece of rope. Challenging to say the least, but a great training tool. I’ll keep you posted when it’s done. My workout Saturday was as follows:
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I just bought this timer a couple of weeks ago. Have used it 3 times so far and needed to put my $.02 in. I thought it would actually be bigger, but I have no complaints now that I am able to take it to a park or track and train with it. I usually listen to my ipod when I train outside, and this little gizmo actually has a vibrate mode that lets me know when my interval is up. The beep is loud on it too. I was using a tabata gym clock I had downloaded online, but I could barely hear it. I actually used it in my last video, that I posted in my last post. I highly recommend it, especially if you train using intervals– and if you’re not, why aren’t you?– and the best part is it’s only $20. You can order one at www.gymboss.com.

Tuesday’s training 4/15. Done at home in my basement

*dynamic warmup
*kettlebell swings 1-hand- 10/10 x 50, 8/8×70, 8/8×70
*1-hand kettlebellbench super set with 1-h kb rows- 8/8×50 (10/10×50), 8×60 (10×60), 7×70 (10×70)
*decline pushups ss w/ inverted pullups- 13x weight (9x wt)
*1-h standing overhead press KB- 7×60, 5×70
*band pull aparts- 10x monster mini band, 8 x light, 5x light
*band press downs- 10x average, 8x avg
* grip work
*conditioning (GPP)- 4 rounds shadow boxing- :60 on :60 off

4/16 Conditioning Training
This is one of my favorites conditioning workouts. Punching a heavy bag then slamming one. Did :20 heavy bag punching, rest :20, then :20 of heavy bag shouldering then slam to the ground. Did 3 rounds punching, 2 rounds slamming for a total of 3 sets. Video below is set 1.

You have probably heard about fish oils at some point. There have been numerous studies coming out left and right proving that this supplement works and that it has extremely healthy benefits for everyone that takes it. Fish oil comes from the tissues of cold water fish an enters the is in the category of essential fatty acid (EFA). Which means that they cannot be made by our bodies, they need to be obtained from the diet. Fish oils provide the omega-3 fatty acids, the other EFA is omega-6, which is less important and you need less, but is still essential to get from diet.  Alright now for the good stuff– What Fish Oils can do for you:

• FAT LOSS: Yup, studies have proven that fish oil’s improve your body’s mechanism to burn fat, mostly in the abdominal region.
• Reduces inflammation of joints and muscle soreness.
• Lowers triglycerides and blood pressure, reduces chance of blood clots and risk of stroke.
• Elevates mood, decreases depression, lowers stress
• Helps create a stronger immune system and improves digestion
• Helps to prevent certain types of cancer.

There’s a lot more too. Sounds great! The benfits far outweigh the costs. You can get this fine supplement in liquid or capsule form. I recommend the capsules, the liquid isn’t too appealing. You can also get your fill from fish, and different types of oils. Always try and shoot for at least 2-3 servings of fish each week–and yes tuna does count! But be careful, you want to make sure that your EFA supplement has antioxidants in it too, to make sure the oil doesn’t oxidize in your body. The one I use is EFA Icon. 2 months ago I switched, the difference is amazing, and my bodyfat is down 1.6%.

Just finished my prowler workout about an hour ago. Took only 20 minutes, but I’m still recovering. I bought my prowler from Elite Fitness Systems back in Decemeber. Probably only used 5 or 6 times since getting it- winter in columbus, what can I say. But it’s getting warmer outside and have used 2x in the past 10 days. Each time I use it, it feels like I’m going to throw up. I don’t know what it is but I get this lump in chest and it takes forever to catch my breath. My heartrate doesn’t even get up that high, highest it went to tonight was 155, and I had an average bpm of 139 over 22:00 minutes. Other conditioning stuff I do I easily get my HR into the 170-185 range. But everytime I use it, my next conditioning session seems so much more easier. If you have the means, I highly recommend it, I got the econo one and I love it– and hate it. I’ll be using it a lot more now that it’s spring time– even though it was 40 degrees outside tonight. My workout was as follows:
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Today marks my first official blog post. Very exciting–at least for me anyways. I will be posting sports training tips, nutrition tips, the training that I personally do, and videos that I think relate to athletes’ training and the world of competitive lifting. A bit about me, I just started up a company called Yun Strength and Fitness Systems LLC. I main focus is on training athletes to become better at their sports with strength and conditioning and sports nutrition programs that I design. My type of training is non-conventional to say the least. The way that Rocky trained for his fight against Drago is a good way to describe it. Also Zach Even-Esh is a good real-life example of someone that does this type of training- he calls it Underground training. I call it Animal based training. Cause that’s what I feel like when I train. It’s awesome. Especially now, it’s getting a little warmer in Columbus, OH and I’ve been able to get outside and train. Below are two videos I just put up on youtube, one on how to make your very own tornado ball and another using it with a monster mini ball