Joined: 25 Jun 2001
Location: Northern California, U.S.A.
|Posted: Thu Jun 28, 2001 4:51 am Post subject:
On 2001-06-24 06:58, Angus wrote:
I am curious to know how the majority of you work out. What you do, when you do it, how often, for how long?
On top of my classes i workout at least 2 hours a day, four days a week... I centre my workout around weights, skipping, and shadow boxing. I occasionally run and do heavy bagwork.... No workout is complete without crunches... I try to do 1000 reps at least on my stomach, even if i'm tired, i have to do this... I tend to clam more than i crunch but clamming's harder.
Shadow boxing is also very good for my heartrate, hooey it gets goin!
Any replies are appreciated!
This is a work out routine I created for myself. You'll probably think this is crazy or just overkill... and it might be. I was seeking information on ways to "streamline" this with the same effects, if not replace somethings that would be more of an advantage:
* Warm Up with various techniques and exercises.
* Stretch out in various ways (all parts of the body).
* Do some cardiovascular exercises to get the blood going.
* Jumping Jacks.
* Run 2 to 4 miles.
* Practice techniques of different arts/styles.
* Use the heavy bag, speed bag, etc.
* Punching, kicking, striking, etc.
* Sparring (again).
* Power and speed training.
* Hands and fingers, gripping, grasping, Mou Sou, trapping hands,
Chi Sao, blocking, locking, hooking, etc.
* Wrist, arms, shoulders.
* Eyes - hands.
* Stability, balance.
* More punching, kicking and applying, testing.
* Attack zone's.
* More sparring.
* Stretch out again after finishing.
And then, depending on if it's day one or day two (workouts w/ weights):
Day one: (Upper body - every other-day).
* Curls (reps 3 x 10).
* Reverse Curls (reps 3 x 10).
* Bench Press (reps 3 x 10).
* Straight arm lifts (up) (reps 3 x 10).
* Straight arm lifts (down) (reps 3 x 10).
* Pull-bar (reps 3 x 10).
* Military press (front and behind head) (reps 3 x 20).
* Push-ups (800)
- Regular (on palm, fingers forward) (100).
- Finger tips (100).
- Pyramid (middle. thumbs and index fingers meet on both hands) (100).
- Back of hand (fingers facing in towards each other) (100).
- Regular (palms, fingers facing inside towards each other) (100).
- Regular (plans, fingers facing outside, away from each other) (100).
- Fist (First two knuckles only) (100).
- First (side, last three knuckles only) (100).
* Back-pushups (prop legs on chair, your back facing
and touching the ground and push your body up). (500)
- Fist (Knuckles facing head) (100).
- Fist (knuckles to the side, facing out) (100).
- Finger tips (straight down) (100).
- Palms (Facing forward) (100).
- Palms (Facing side ways) (100).
* Elbow push-ups (make sense? Refer to above, but on elbows) (200).
- Forearms facing each other (to inside).
- Forearms facing outside.
* Roman chair (push-ups in this position x 20)
Hold for as long as possible and try lifting
your body and legs up while in stance.
* French Press (reps 3 x 10).
* Incline Curls (reps 3 x 10).
* Wrist curls (reps 3 x 10).
* Reverse wrist curls (reps 3 x 10).
* Pullover (reps 3 x 10).
* Chin-ups (100).
* Lot's of forearms stuff.
Day Two: (Lower Body - every-other day).
* Squats (reps 3 x 10).
* Leg presses (forward, up) (reps 3 x 10).
* Leg presses (backwards) (reps 3 x 10)
* Leg raises/lifts (250)
- hold after last one in air for 5 minutes ea. level x 5 levels.
* Sit-ups (250).
* Twisting Sit-ups (250) (125 per side).
* Calf raise (reps 10 x 10).
* Waist twist.
* Leaning twist.
* Side bends.
* More Stomach and waist:
* Clean and press (reps 3 x 10).
* Deep knee bends.
* Side leg raises.
* Dead lift.
I realize this wouldn't be possible for most people, due to limitations on extra time. However, I work from home and program (various Internet stuff) and this affords me this lifestyle. This certainly takes time to build up to, but in reality, all the excersices are not difficult to do, provided you work your way up and add more tasks as you get used to it. I.e., adding another 100 pushups, after you can do 200, isn't difficult. I try and keep my body in constant motion. It's certainly not easy, but once you get used to this schedule and type of work out, every day, your body wakes up and wants to go. You have energy all day and feel great.
Since I work from home, and since I have all the equipment, I can simply walk away from the computer and get busy doing this stuff, sit back down after my body as cooled down properly, do some work, get up and do more activity. When sparring, I get together with the person and we conjure up, theorize and apply new and different techniques and fighting methods. We try new things, to work off of others and incorpoerate ideas from one system into anothee and so forth. Practice to get to where, no matter what happens in action, in movement, you remain on balance and able to avoid, defend or counter or attack, given any position. That's to say, get used to being thrown, knocked around, knocked down, in a compromising position an think, practive and take action, by whatever manner you can, depending on different variables -- such as where they are, the force of the throw or take down, etc.
Practice everything from standing and staying up, if possible, to wrestling/BJJ and various ground fighting. I'm sure this isn't an original thought, but to not be used to the clean, sparring with techniques you expect or know about or are used to. New things, surprising, unexpected, not intended to be directed at you as a beautifully executed attack, but attacks that are common to realistic fighting, uncontrolled even... your opponant doing completely horrible, stupid and reckless moves, do you are more experienced when fighting someone that's possibly big, strong and fast, but untrained and out of control. I find this fun. That's not to say that the most perfected techniques aren't applied and tetsed either, of course.
Anything that anyone can suggest in a theory in technique, idea, or application, or that can be done to further develop greater speed, strength or whatever to use in them is also very desirable. Therefore, anything practical I can incorporate or make as an addition or replacement in my routine, I am very open to suggestions. I believe that as far as practicing and preparing for applications and techniques, I've got it down to a science that's best suited for me personally, which includes many things for speed and accuracy training, as well as to strengthen and make certain things more natural and fluid and fast... be it anything that applies to any style of technique I feel it of even the smallest of remote value.
Therefore, a big portion of my day, every day, involves working out and moreso, practice and training. I don't mean to come off as completely intense or overkill, there are breaks, slowdowns, fun parts and the like. It's not contstant madness and excersion. As I said, realistically ,the workout's, there's not that any things I am doing, if you really look at it, and each day the cardivascular routines are not stressful on the body.. and well, training and praicticing and putting thought, effort and theory into developing techniques and a unique style that best suits a person's specific needs and desires is only what I want to be doing, so that too isn't overkill in my opinion. I just try and live it to the potential. Again, any suggestions on a better replacement, other's I've asked had nothing to offer...
Tim Greer -> firstname.lastname@example.org | Phone: 530-222-7244
I study any and every style and I'm always looking to spar!!
Also, if I'm not around for a while, I'm just away training. :-)