My routine for everyone to mock

[Kintanon]

I'm trying a complete bodyweight strength routine. Here it goes, criticize at will, but do more than say "Weights are better", I think that's debateable and I don't want to debate it here.

I'm 5'7" and weigh 136lbs.

Mon-Wed-Fri
One-handed Hand Stand pushup Freeze: 60 seconds each arm
One Handed pushup negative: 10 each arm
Hand Stand pushups, Full Range of Motion: 3 sets of 3 with 2 minutes of rest between sets.
Pushups, Feet on table at shoulder height, hands centered under me: 3 sets of 5 wearing 40lbs of weight on me.

Tues-Thurs-Sat
Pistols: 3x3 wearing 40lbs of weight
Hindu Squats: 100 wearing 40lbs of weight
Box Jumps: 36" box, 3 sets of 10 with 1 minute rest between sets.
One legged box jumps: 24" box, 3 sets of 5, 1 minute rest between sets.

Mon through Fri:
Ab-Wheel reps: From standing position out to pushup position and back 3x5.
Crunches: 3x20 holding 20lbs.
Roundkicks x 100 each leg, concentrating on technique
Front kicks x 100 each leg, concentrating on technique
Side kicks x 100 each leg, concentrating on technique


Sunday: Rest


My TKD classes are from 7 to 9:30 on monday and thursday as well. Sometimes I don't get my full workout in on those days due to time constraints, but I try for it. Once I get a place to hang my heavy bag I will probably replace the kick repetitions with 10 minutes of bagwork for each kick instead.

Now, feel free to tear it apart.

Kintanon

[Sparkle]

Adding weights in there a little bit will help out :D .

Oh, and addint a weight vest is working out with weights!

[Kintanon]

OK, as per Sparkle's VERY excellent point I added 2 sets of 10 reps dumbell curls using 8lb dumbells. He was right, I've doubled the size of my arms in 15 minutes! >:)

Kintanon

[Sparkle]

OK, as per Sparkle's VERY excellent point I added 2 sets of 10 reps dumbell curls using 8lb dumbells. He was right, I've doubled the size of my arms in 15 minutes! >:)

Kintanon

:woo:

[firecoins]

your routine sucks! weights would be better! :woo:

[ItalianStallion]

Weights can be helpful, squats and deadlifts are some of the best exercises, I also notice you dont have any pullups...
There was also a thread about hindu squats...and how they rip up your knees...

[inteq9]

Your routine doesn't suck man. BUT, I think you could drop one of both your upper and lower body days for more rest time. You need to add in pullups and drop one of the pushing exercises.

Also, I think its a good idea to do heavy core work only every other day, while only doing something light on the alternating days.

[Dragon Brush]

Yeah....a weight vest is weights :P Not bodyweight, lol.

You'll need to switch to weights once that becomes too light for you, if at all possible.

Also, when you get the heavy bag up, don't pull 10 min rounds with each kick. Split the time up into smaller, more intense incriments. Also, don't just focus on one kick through the whole thing, switch it up. Afterall, if you're fighting, you'll be going from kick to kick (unless you're really bad and use the same kick 100 times in a row in a sparring match, lol :p ). You'll want to punch that heavy bag too.

I would also recommend adding some different ab excercises, and only doing abs every other day. Do crunches with you legs in the air, with your legs bent, etc. Don't forget the value of full sit-ups too (just make sure your form is correct).

[Kintanon]

Good points. My pullups will go in there just as soon as my pullup bar is up. Haven't decided how to work them in just yet. Once I can do a full one-handed handstand pushup I'll be replacing the freezes and negatives with those. And If I can get some good info on whether doing box jumps wearing weights is ok I'll switch to one legged box jumps w/ 20 lbs on. And skip out on the regular box jumps.
Think it would be better for me to do front/round/side as one rep.... Try to keep my leg off the ground and do it as a combo? Maybe 50 reps of the combined combo...

I'll try to work up a better bag work routine once I get the bag up and can do some experimenting to find out what my current level is on it. I tend to do 30-40 minutes of continuous sparring in our advanced sparring class. So I think I'll be able to handle 3x10 minute blocks of mixed bag drills.

I may try to mix my ab-work up, but right now I've got it kind of simple to make sure I remember to do it. Maybe make my heavy day the ab-wheel + weighted crunches and my light day a bigger variety of less intense ab work?

I'm about to have to switch to dumbells or something for my pistols. I'm able to do them holding 2x25 lb dumbells now without much trouble. So I need to go get some 35lbs dumbells or something since my weightvest won't go higher than 40lbs.

Thanks for the input guys.

Kintanon

[Dragon Brush]

Don't jump with leg weights on. Your poor knees will suffer! A weight vest would be your only safe bet there. More weight may not even be necessary for box jumps. The idea with plyometrics is to use the greatest output of power possible (i.e.- jump as HIGH AS YOU CAN and jump as soon as you hit the ground). Don't hop down from the box, wait 1 sec, then hop again; the next jump has to be initiated directly from the recovery position of the initial jump!

Its ok to do your weighted abs and other ab excercises on the same day; you just need a greater variety to work different parts of your midsection. Full sit-ups work lower, middle, AND upper abs, so they're definately good (just make sure you do them before your other ab exercises).

IMO, its not necessary to use weights when doing crunches. All it does is force you to clench your abs harder. If you do slow crunches while flexing your midsection as hard as you can, you'll get similar results. If you can do more than 20 crunches, you're not trying hard enough.

Note: After a few sets you may find it verrrry difficult to do hard crunches. THIS would be a good time to implement weights, if you wanted to do more ab work.

Now, the heavy bag. Unless your sparring minutes are ten minutes long, don't go ten minutes straight. Most sparring rounds are around three minutes. So, wail on the punching bag for several 3 minute rounds, at varying intensity. You're bag work should reflect the intended application of its results; if you actually do spar 10 minute rounds in class, then 10 minute heavy bag rounds are appropriate.

Once your endurance increases and the bag work seems to easy, don't increase your time; increase your intensity.

[flaming]

You can do a one handed handstand pushup, but you have yet to do a pull up? Your arms must look kind of weird or your in for a injury.

[Ikken Hisatsu]

I'll try to work up a better bag work routine once I get the bag up and can do some experimenting to find out what my current level is on it. I tend to do 30-40 minutes of continuous sparring in our advanced sparring class. So I think I'll be able to handle 3x10 minute blocks of mixed bag drills.


it isnt a case of being able to handle it, its a case of what works best. interval training is your friend.

[iamraisen]

do dips count as bodyweight exercises? lol :rolleyes: if so chuck them in if you can find something to dip off.

[Ikken Hisatsu]

136 pounds? jeez man no wonder you dont bother with actual weights :D

[Kintanon]

You can do a one handed handstand pushup, but you have yet to do a pull up? Your arms must look kind of weird or your in for a injury.

I can do 3 sets of 15 pullups and I can do 3 one handed pullups on each arm. I just don't have a pullup bar setup for my daily routine yet, so I don't get to practice them very often right now.

Kintanon

[iamraisen]

I can do 3 sets of 15 pullups and I can do 3 one handed pullups on each arm. I just don't have a pullup bar setup for my daily routine yet, so I don't get to practice them very often right now.

Kintanon

wow thats impressive. id love to be able to do one one armed chin.

do you mind me asking how much you weigh?

[CosmicFish]

136lb, from his first post. Still, any amount of one-armed pullups is impressive in my books, even at that light weight.

[Nick K]

Too many leg sessions. Too many chest/shoulder sessions. Nothing for your back. Too many ab sessions.

What about dropping a leg session (or 2) and doing some high intensity leg work - hill or stair sprints? And dropping an upper body session for some heavy bag work?

Do different ab exercises 3 times a week - no need to do more. You must work your lower back for balance.

[Kintanon]

Too many leg sessions. Too many chest/shoulder sessions. Nothing for your back. Too many ab sessions.

What about dropping a leg session (or 2) and doing some high intensity leg work - hill or stair sprints? And dropping an upper body session for some heavy bag work?

Do different ab exercises 3 times a week - no need to do more. You must work your lower back for balance.


I tend not to do much running. I'd rather do other leg work. I can up my plyometric for a more intense leg workout. And as I said, my heavy bag will be up in the next couple of months and I'll start on bag work. But I don't think I'll be dropping any upper body work to put that in.
As for Abs/Back, I don't think there is any such thing as too much ab work. I get my back work from our pilates session on sundays at the end of my advanced combat class. I also do back work that my chiropracter gave me which includes supermans and stuff. But that's not part of my strength routine. It's stuff I do at night before bed.

Kintanon

[johny]

Hindu Squats: 100 wearing 40lbs of weight

Hindu Squats are controversial to say the least, alot of the hindu wrestlers who would do hundreds of these a day now have serious knee complaints as a direct result of these squats.

[TheCount]

136 pounds? jeez man no wonder you dont bother with actual weights :D
OI, i weigh 118

[Angelus]

You gotta add in an intense weight session at least once a week...

[Ikken Hisatsu]

As for Abs/Back, I don't think there is any such thing as too much ab work.

ok ill bite... why do you think that?

and count- yeah but you really are a midget so its ok :D

[ItalianStallion]

As for Abs/Back, I don't think there is any such thing as too much ab work. I get my back work from our pilates session on sundays at the end of my advanced combat class. I also do back work that my chiropracter gave me which includes supermans and stuff. But that's not part of my strength routine. It's stuff I do at night before bed.

Kintanon

Abs are a muscle, and as such can be overtrained just like any other muscle.

[flaming]

ok ill bite... why do you think that?

and count- yeah but you really are a midget so its ok :D

From the picture you have posted on this site of your self... your not exactly a beef.

[Ikken Hisatsu]

From the picture you have posted on this site of your self... your not exactly a beef.

and i claimed to be... where?

[kenpoguy]

Im a big believer in bodyweight exercising. Generally, its much "easier" on the body than weight lifting. i.e. you wont pull muscles nearly as often, wont strain any tendons, etc. Best of all you can do them anywhere. If you travel, you can simply do them in your hotel room. You can't have the excuse "well..um...there was no weight room in the hotel". They can, however, be difficult at first. Judging from your workout regiment, it sounds like either A. Your completely full of fecal matter or B. your already in great shape. 100 Hindu Squats with 40 lbs of weight straight through is insane. But im not calling you a liar, im only doubtful. As for as adding weights while excerising, i cant encourage it enough. Just don't overdo it. Adding weight is not the same as "weight lifting". Added weight causes resistance, and will make you much stronger. In addition, you'll be much faster and will quite literally "float like a butterfly and sting like a bee". My regiment is fairly short, simple, and easy. It keeps me in great shape, and only when I cease doing it for 2 weeks or more do i get back out of shape. I'll give you more of a starting regiment. As it becomes easier, i always added more and more.

-various stetches(so as not to pull any muscles when training and NOT SO MUCH FOR FLEXIBILITY)
-100 side twists-obliques
-100 side bends(50 per side)-lats
-100 leg ups(2 reps of 50)-lower abs
-100 sit ups(2 sets of 50, or 4 sets of 25) -works upper abs
-50 hindu pushups(2 sets of 25)-more muscles in the back and chest than I care to list)
-100 hindu squats(2 sets of 50)
-finish with some stretching(FOR FLEXIBILITY)

In addition to what i've listed deep breathing exercises will also speed up your results. If anyone is intersted in these, let me know and i'll post them. As a proffesional I dont condone anything that I havn't tried myself of been proven to work. What I do know is that myself, along with many of my students, have had tremendous results using this workout(or a similar variation of it).

[flaming]

and i claimed to be... where?

Even if you were a beef that doesn't give you an excuse to mock other people for being lighter than you. I thought people stopped that after highschool.

[TheCount]

Even if you were a beef that doesn't give you an excuse to mock other people for being lighter than you. I thought people stopped that after highschool.

What ikken is doing is friendly joking about my build (I've gained 6 pounds you bum and im still going) whereas what you are doing is whining, shutup

As for your routine, weights would benefit you more to be honest

[Ikken Hisatsu]

Even if you were a beef that doesn't give you an excuse to mock other people for being lighter than you. I thought people stopped that after highschool.

TC is a big boy, and us big boys can take a ribbing without getting precious. in other words, shut up noob

kenpoguy- you do a warmup before you lift? ive seen a lot of guys who dont... strangely enough these guys always seem to have an injury of some kind too :D

for the OP you need more back stuff. see if you can get one of those combo dip/chin up bar things

[Kintanon]

TC is a big boy, and us big boys can take a ribbing without getting precious. in other words, shut up noob

kenpoguy- you do a warmup before you lift? ive seen a lot of guys who dont... strangely enough these guys always seem to have an injury of some kind too :D

for the OP you need more back stuff. see if you can get one of those combo dip/chin up bar things

How much do dips really help your back? I always viewed them as primarily an arm excersise. They really that good for your back?

Also, to the guy about the 100 hindus w/ 40lbs. I can get a video of me doing it and drop it on the web for ya if you want. It's a burn, but it's not that hard. I can throw down pistols holding a couple of 25lb barbells without much trouble at all. I haven't had any knee problems so far from them, but I also don't do hundreds a day. Once I get a squat rack I'll just drop them all together since they are really too easy for me.

I think I need to crank up my explosive power on my legs. Maybe ditch the hindus and and do more plyos.

Also, about my weight, at the beginning of the year I weighed about 122. So I've pushed it up 14 lbs since then. I'm aiming for 145lbs by the end of summer.

Thanks for all the advice and comments. I'm gonna try to revise my workout with some of these in mind and repost it. Probably won't repost until I get my pullup/dip bar up though.

Kintanon

[kenpoguy]

I always try to make time to warm up, because the 1 time I don't(knowing my luck) i'd pull something :D I got a real bad back injury a couple years ago from doing deadlifts and bentrows. The most excrusisating pain that I have ever felt in my life, to be honest...Since then I have learned to value the importance of a warm up.

[Crimson_Stone]

I'm 5'7" and weigh 136lbs.

Mon-Wed-Fri
One-handed Hand Stand pushup Freeze: 60 seconds each arm
One Handed pushup negative: 10 each arm
Hand Stand pushups, Full Range of Motion: 3 sets of 3 with 2 minutes of rest between sets.
Pushups, Feet on table at shoulder height, hands centered under me: 3 sets of 5 wearing 40lbs of weight on me.

Tues-Thurs-Sat
Pistols: 3x3 wearing 40lbs of weight
Hindu Squats: 100 wearing 40lbs of weight
Box Jumps: 36" box, 3 sets of 10 with 1 minute rest between sets.
One legged box jumps: 24" box, 3 sets of 5, 1 minute rest between sets.

Mon through Fri:
Ab-Wheel reps: From standing position out to pushup position and back 3x5.
Crunches: 3x20 holding 20lbs.
Roundkicks x 100 each leg, concentrating on technique
Front kicks x 100 each leg, concentrating on technique
Side kicks x 100 each leg, concentrating on technique


Sunday: Rest


My TKD classes are from 7 to 9:30 on monday and thursday as well. Sometimes I don't get my full workout in on those days due to time constraints, but I try for it. Once I get a place to hang my heavy bag I will probably replace the kick repetitions with 10 minutes of bagwork for each kick instead.

My $.02

Warm Up Before Each Session-- Light jogging, jumping jacks, light calesthenics, MA specific movements (ie knee-ups), Exercise specific movements (ie. squats, pushups).

Upper Body Session Example
8-count body builders or burpees

Pushups: Select 4 or 5 variations per session
Hand Stand Pushups
Decline Pushups (feel elevated)
Clap Behind Back Pushups
Divebombers
Squats - Sprints - Abs
1. Do X number Squats (Star Jumps are a good alternative)
2. Sprint Y number of yards/meters
3. Do Z number of an Ab/Core/Trunk exercise, your choice.
4. Repeat steps 1-3.

Pullups: Select 4 or 5 variations per session
One handed
Close Grip Chins
Alternating Grip
Toes to Ceiling (Hanging from the bar in the normal fashion, now touch your toes to the ceiling)
Inversions ( Hanging from the bar in the normal fashion, now invert your body so your head is pointing at the ground and your toes are pointed to the heavens. What ever you do DONT LET GO OF THE BAR!)
Direction Change Drills or Rolling exercises.
Football/Basketball/Soccer have tons of good cross training and agility drills
Forward Rolls
Backward Rolls
Lateral Rolls
Hanging Rows.
Think upside down pushup. Hang from a bar with your feet on the ground. Same form as the leaning rest of the pushup, but your facing the ceiling. Pull your chest to the bar in a row fashion.

Cool Down -- Walking, Stretching.

Notes:
1. I believe Body Weight Resistance training should be geared towards gaining control of your body as a complete and total unit. To move when and where you need to move.
2. Just because it's an "upper body day" or a "lower body day" doesn't mean you need to neglect the other parts of your body. On an "Ab Day" include pushups, but don't exhaust your self doing them.
3. Don't limit yourself to a few body weight exercises, There Are 1000's of exercises out there waiting for you. Do them all, but not all in one day.
4. Buy: medicine balls, swiss ball, a pair of slings to hang from your pullup bar.
5. Your new Heavy Bag is also your new piece of resistance equipment.

[ItalianStallion]

How much do dips really help your back? I always viewed them as primarily an arm excersise. They really that good for your back?


Dips work mainly the chest and triceps.
http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html
http://www.exrx.net/WeightExercises/PectoralSternal/WtChestDip.html

[flaming]

TC is a big boy, and us big boys can take a ribbing without getting precious. in other words, shut up noob


:rolleyes: Ok i'll shut up.