you said you'd sort me out!

[cavallin]

so here i am. i don't have any major TKD event until October 8th, I have just passed my 2nd dan, and everytime i have a huge grading i tend to have an overhaul of my capabilities.
i am going to be 100% honest, and tell you my lifestyle, and I'd like it if you could set me up some sort of routine.

the main things i would like to work on are:

*flexibility: i am reasonably flexible, but would like a new goal, maybe the splits.

*running: running sets off my asthma, so i'd like to get better at it. i can run about one and a half miles in 10 minutes, then i start dying.

*push ups: after my fitness test i figured i was worse at push up than i am at tricep dips!! i did 26 in one minute and they were't amazing ones.

btw, i managed 30 tricep dips in one minute! i can't believe 2 weeks ago i could barely do 10!anyway...

*core strength:i have no core strength to be honest. i can do the plank for about 30 seconds...

here is a typical weekly schedule for me and the time i'm willing to put into this.

monday i am free from 3pm onwards. happy to go out jogging or do a routine at home. i can work with my dad, we have some punching pads and things.

tuesday i am free from 3pm to 6pm, then i teach TKD with the juniors, and train from 7pm to 9pm. we have pretty good workouts.

wednesday i am free from 4pm same as monday

thursday im free from 3.30 to 5.30 then i travel to teach TKD in a nearby village

friday im free from 3pm to 6pm and i train in TKD in the evening same as tuesday.

saturday i like to have a lie in and see my boyfriend, but happy to go joggin with him.

sunday i work at my local gym from 9-12 and have a set routine i do 12-2pm.
i know i have a free gym membership, but im not keen on the gym during the week. i know im too lazy to get my ass down there for a start because i don't have a car, and i prefer working out in the comfort of my own home.

i have a step up thingy, a skipping rope, an up to 10kg barbell (is that what they're called :P) umm...that's about it in terms of equipment.


i know i'm blabbing on forever and giving u my life story but that's the way i am. so!! sort me out boys :D

[neb]

i know i'm blabbing on forever and giving u my life story but that's the way i am. so!! sort me out boys :D

An intriguing offer, but there's plenty of routines you can take allready here for you. Besides, would you be willing to pay for anyone's time? :p

[cavallin]

i am being extremely indulging by requesting personal assistance, however seen as i visit these premises infrequently i would have hoped for some new customer deals

:D

[Colucci]

so here i am...I have just passed my 2nd dan
Welcome back! Congrats on passing!! I'm glad everything worked out alright. :D

I'm going to jump right into things:
*flexibility: i am reasonably flexible, but would like a new goal, maybe the splits.
Here's a section of our Fitness Resources, that has a bajillion links to great stretching info. Wapahhh. (http://www.martialartsplanet.com/forums/showthread.php?t=6306)

*running: running sets off my asthma, so i'd like to get better at it. i can run about one and a half miles in 10 minutes, then i start dying.
If you have exercise-induced asthma, that could be a significant problem. Usual rules apply: always make sure there's an inhaler around, monitor yourself for an oncoming attack, that whole shpiel. On the "unofficial advice" side, I know 2 or 3 people who have the same issue. When they chew gum during running, it seems to help.

As for increasing your actual endurance, I'd rather you focus on improving your shorter distances. There's no real need for super-duper long distance training. that type of workout won't improve your TKD. Concentrate more on shorter, faster sprints. Things like 400 meter sprints, or even just going for the mile, but alternating your running speeds between walking for 1 minute and sprinting for 30 seconds.

*push ups: after my fitness test i figured i was worse at push up than i am at tricep dips!! i did 26 in one minute and they were't amazing ones.

btw, i managed 30 tricep dips in one minute! i can't believe 2 weeks ago i could barely do 10!anyway...

*core strength:i have no core strength to be honest. i can do the plank for about 30 seconds...
First, about your equipment, you say you think you have a barbell. It's either a barbell or a dumbbell. Dumbbells usually come as a pair, and will be less than 1 foot long each. A barbell will be longer, anywhere from 3 to 7 feet long. Which do you have? I bet it's a barbell, but I'm just checking. Anyway, my suggestion...(most of the exercises can be found on exrx.net. Anything you can't find, ask and I can explain.)

Monday
Sumo Deadlift 3x8
Reverse Lunge 3x8
Front Squat 3x8
Step-up 3x8
Good Morning 3x12

Wednesday:
Bent Over Row 3x8
Standing Shoulder Press 3x8
Lying Pullover 2x8
Feet-elevated (onto the step) Push-up 3x8
Barbell curl 2x8

That should suffice to start for now. I'm presuming you're doing some ab crunches or something similar in class. If not, I'd do 1 or 2 ab exercises, for 2 or 3x12 at the end of the workout on Monday or Wednesday.

sunday i work at my local gym from 9-12 and have a set routine i do 12-2pm.
A set routine, eh? Do tell, do tell. :rolleyes: That's about all I can think of now. Let me know what's what. Thanks. And best of luck in your training.

[Crimson_Stone]

For the splits you need stretches that target the lower back, hips, groin and legs. Secifically: piriformus, psoas, adductor, abductor, hamstrings, quads, gastronemius, soleus, and Achilles tendon. Design yourself a Routine A and a Routine B. Stretch multiple times per day, especially after workouts, holding the stretches 10-30 seconds. I prefer 3 sets per stretch, 20s hold, 20s rest (no rest if alternating legs).

Instead of trying to run further how about training to run faster. Try to bring down that 1.5 mile time. For that alternate your running routines.

Run Routine A
1.5 mile run for time
Stretch
Plyometrics for acceleration (for running) mobility, change of direction (for TKD).
Plyometrics for running (http://www.runningplanet.com/articles/article_detail.asp?article_id=753)
Jumping Into Plyometrics (http://search.barnesandnoble.com/booksearch/isbnInquiry.asp?z=y&isbn=0880118466&itm=2)
I've had this book for a while. Easy read. Ton's of exercises. None specifically for MAs, but its not too difficult to design your own. Pick 5 - 6 exercises to perform once, maybe twice per week. I wouldn't do more if you are practicing TKD multiple times per week.

Run Routine B
Sprint/Run/Jog/Walk interval training. 30-45 minutes. Try to contain 5 minutes of sprinting, but vary the loads based on your abilities.

Body Weight Resistance Routine A
Supersets -- Go from one exercise to the next with no rest. Only rest ones you've completed all sets)

Jumping Jacks 50/50/50
Pushups 20/15/10
Situps 40/30/20

Hindu Squats 20/30/40
Crunches 25/35/45
Plank (http://www.yogajournal.com/poses/470_1.cfm) 15s / 20s / 25s

8-Count BodyBuilders (http://www.workingclassfitness.com/burpee.shtml) 25

Pull-ups 5/5/5 (or whatever 3 sets feels good to you)

Stretch

Body Weight Resistance Routine B

Jumping Jacks 50/50/50
Knee Ups 25/25/25
Front Kicks 25/25/25

Doggie Daze (http://www.trainforstrength.com/ex-9.shtml) 10/15/20
V-Ups 20/25/30
Walking Lunges 30/40/50

Planks-A-Lot Series (go from one pose to the next as a series, like Doggie Daze)
Plank HI (http://www.yogajournal.com/poses/470_1.cfm)
Plank LO (http://www.yogajournal.com/poses/469_1.cfm)
Plank Side (http://www.yogajournal.com/poses/783_1.cfm)
Plank HI (http://www.yogajournal.com/poses/470_1.cfm)
(This may also be called T-Pushups) 15/20/25
Bridges (http://www.yogajournal.com/poses/473_1.cfm) (Press and hold) 5/6/7

Star Jumps 50

Dips 20/20/20

Stretch

Try this. Vary it as you like. Repeat as needed.

[cavallin]

WOW you guys rock. thank you! im going to make myself something and i'll post it back to see what you think.

as for my gym routine, a personal trainier did it, but here it is:

cardio:

20 mins on treadmill 2minutes jogging, 2 minutes running

2000 metres on rower (takes me 10mins) straight after

then i do my exercises:

25 squats with swiss ball against wall
all my reps are 3x12

chest press, lat pull down, tricep pull down thingy

then 20 cross sit up thingys on each side

the plank

superman

then some stretching.

[TheMachine]

WOW you guys rock. thank you! im going to make myself something and i'll post it back to see what you think.

as for my gym routine, a personal trainier did it, but here it is:

cardio:

20 mins on treadmill 2minutes jogging, 2 minutes running

2000 metres on rower (takes me 10mins) straight after

then i do my exercises:

25 squats with swiss ball against wall
all my reps are 3x12

chest press, lat pull down, tricep pull down thingy

then 20 cross sit up thingys on each side

the plank

superman

then some stretching.

What in the world is your trainer thinking? Why would he put non-functional movements in your routine especially you're an athlete? Are you lifting to improve your TKD game or something else?

[cavallin]

i told him i wanted to get better at pushups

[Crimson_Stone]

Your trainer is a PUTZ !!! :bang: :woo: :bang: :woo:

1) You're an athelete, not an overweight soccer mom

2) You train at the Dojo and willing to train at home.

3) Why go to a gym to do what you can do anywhere else? :confused: All you need to do supermen, situps or planks is gravity and a solid piece of ground. The gym should be for doing what you can't do at home or on your own.

When your in the gym hit BW's prog. When your not in the gym you can hit mine.

[TheMachine]

i told him i wanted to get better at pushups

I assume you have a pushup test when you take your promotion?

[cavallin]

no i don't have a push up test, however i DID get a push up test for my instructors course, and it turned out i had some decent scores on everything BUT push ups, hence it would make sense to even it up.

we do a lot of push ups in class, and im generally the last one to finish everything. i mean obviously high grades get more PU but im always the last of the BB to finish them. i don't want to be last anymore, nor do i want to dread an exercise or struggle.

any exercises to get rid of a "fat" bum?

[Crimson_Stone]

I assume you have a pushup test when you take your promotion?
In fact when you think about it, the only reason to ever use external load (i.e. weights) is because your bodyweight is not enough resistance. Yet most guys are making exercises harder by adding external load, when they aren’t capable of handling their bodyweight in the same exercise. I’m constantly amazed by how many people I meet who can bench press whatever pounds of weight, but are unable to perform 10 correct push ups (typically due to a lack of core strength and synergistic muscle stability. As far as I’m concerned – unless you can do an easy twenty push ups, you have no business getting under a bar for bench pressing. In my training facility everyone begins with bodyweight exercises. You have to earn the right to lift weights in my facility.

Cav, you may want to experiment with the way you do your push-ups. Try changing arm positions.
http://totalfitness.hypermart.net/art_pics/pushup.jpg
or
http://www.workouts.de/workouts/brust/push-ups.JPG
Of course the change will take a bit of getting used to.

Make your pushups at home more difficult than the pushups in the dojo.
http://www.cathe.com/images/Push_Ups.jpg
http://www.personalbest.ca/Exercises/images/upper_body_strength/Push-ups%20on%20ball%20feet%201F.JPG
http://www.specialolympics.org/NR/rdonlyres/el27mu5fyz7rjw2uy4x6ad4txagzfq2266komqaxuappa7wfup mzc5iyab36tlwitv43rw2cetwv3lfwuwpkkuq44qh/Pushups+4_sm.jpg
Don't go to failure. Do sets you can manage. Also you can do sets for time, such as 20 pushups in 40 seconds or so.
any exercises to get rid of a "fat" bum?
Monday
Sumo Deadlift 3x8
Reverse Lunge 3x8
Front Squat 3x8
Step-up 3x8
Good Morning 3x12

That's a bum shrinking, toning, you'll-soon-be-cracking-walnuts-with-your-cheeks workout.

[Dusty]

woman dear would you ever catch yourself on a bit.

fat bum my arse!!

keep going at this rate you will be burned out by your next birthday.

I know of several martial artists who practice once a week then don't get up again for the rest of the week.

and one piece of free advice?? never say the words

"Lads, sort me out!" thats just asking for a smart answer.............. ;)

[Topher]

sort me out boys :D
Is that an invite? :Angel: :D

[Topher]

Try changing arm positions.
http://totalfitness.hypermart.net/art_pics/pushup.jpg
or
http://www.workouts.de/workouts/brust/push-ups.JPG
Of course the change will take a bit of getting used to.

What is the difference between these two?

[Gary]

What is the difference between these two?
Look at the elbows, in the first they point back towards the feet, in the second they point out.

[inosanto1]

fantastic offer, would love to come round and sort u out,what an offer :D but live in south yorkshire :cry:

My classes are one lon circuit, i train boxing jkd escrima etc so i get a full workout, i am looking to do a class on Sat which is a circuit based on the marines routine, the guy is an ex marine, makes sense.

[rex00]

You can't specifily (sp?) lose weight in any area, if you want less fat at your but (it's ment to have fat on it) then you will have to lose it from evrywhere, If you can jog for more than 40 mins you will start to burn fat directly and you also need to eat healthily. Any cardio you do will help also, drink lots of water and if you lift weights that will get your metabolic system going so you burn energy faster.

[inosanto1]

agreed rex00, you can look at toning certain areas but it is all down to diet at the end of the day

[ItalianStallion]

What is the difference between these two?

As far as I can tell, one has elbows tucked in close to the body and the other has them at about 90degrees from the body.

Edit: beaten to it

[Topher]

As far as I can tell, one has elbows tucked in close to the body and the other has them at about 90degrees from the body.

Edit: beaten to it
Oh no I realise that, but what difference does it make?

I should have been more clear :)

[Crimson_Stone]

Wrack off 50 pushups in each position and see if you feel a difference.

[cavallin]

heh this is awesome. i'm annoyed though because i have a cold i havn't had the chance to try anything out. i'l let you know my progress though!

i put "fat" in quote marks for a reason! compared to the rest of my body my buttocks are rather large. :D

[sweetiegob]

Cavallin

I compliment my training by going to the gym two or three times a week (or once depending on if I have a social life) and over the years this has helped me to gain strength and power in taekwon do - which I think is most evident when I do patterns. You should totally weight-train; as well as doing CV; concentrating on shoulders, back (lower and upper) and triceps. Choose exercises that you enjoy and that you feel you can achieve with and start off light building up reps or weight (doing both alternately is good as this will build as well as lengthen muscle).
The cross-trainer and rowing machine are good alternatives (as well as being easier on the joints) to the treadmill but again you need to push yourself on these machines so you should concentrate on either building time or resistance. If you are weight-training tho' maybe you should concentrate on building up on time. Another alternative to running is to walk on the treadmill at a very fast pace and at an incline of 15% for between 15 and 30mins - ideally 30mins (this is also good for lengthening and strengthening muscle).

Anyway you have tons of good advice already, I just thought I'd add in my two cents. :) - By the time you've done it all you will be too tired and sore to do push-ups.

[cavallin]

i HATE the cross trainer. i can never get it right, it's either too hard or too easy.

anyway, im currently compiling some work out "posters" for myself, and i have a few questions

crimson stone: with your routines A & B am i supposed to do them once a week each, or do them twice a week and change it the week after?
sure.

also, am i doing everything monday & wednesday or space it out thru the week. my workouts will be 3 hours long...but then i have the time so i shouldnb't complain.

um what else? so yeh is it ok to do cs's routines mon & wed, then BW weights at the gym on sunday? and if i do, should i do some cardio first or just go and do the weights?

il prob ask what are certain things in a minute...

everyone talks about jumping jacks but i've never heard of them!

more questions:

i normally do the plank on my elbows?! shall i do it like the picture but longer then? or try 15secs with elbows down?

i don't have a pull up bar, how do i do pullups then?
what are hindu squats?

how do you do your star jumps? because i bend my knees right down so my bum is facing down and spring up and it kills after 25! but i reckon i could try 50.

and i dont have a barbell its a dumbell but only one :confused: anyway, i can do BW's thing at the gym, but i won't be able to do everything in one day right? or is that possible?

would it be ok to do it the first bit sat and the second bit sun or is that just pointless?

[Ragnarok2005]

compared to the rest of my body my buttocks are rather large. :D

Me and ComaBoy love you. Eternally. With all our hearts. :D

[Gary]

Me and ComaBoy love you. Eternally. With all our hearts. :D
Booty! Where? :love:

[Ragnarok2005]

Booty! Where? :love:

We need therapy man. It's getting outta control.

KI TOY JOHNSON!!! :D

[TheMachine]

http://www.t-nation.com/readTopic.do;jsessionid=0A4D3868A3C1EE3E7524B391D3 EFD7CA.hydra?id=1064736

-- Read the article, I think the moral has good insight for you :)

[cavallin]

Me and ComaBoy love you. Eternally. With all our hearts. :D

where did that come from? :eek:

[inosanto1]

kickin' kitten, can kick me around anytime ;)

have you worked yaself out yet?

[cavallin]

i was hoping someone would actually answer my questions really..

[Crimson_Stone]

crimson stone: with your routines A & B am i supposed to do them once a week each, or do them twice a week and change it the week after?
sure.
I would do each routine at least once per week (routine A on one day and routine B on another), if you're up for it then do more. After 3-4 weeks change the routines, create your own, or PM and I'll give you some ideas. To develop your own take the exercises you like, or the ones you want to further develop and put them in a list. Round out the list with movements that will advance your MA or personal goals. Most of my exercises come from military training, yoga, MA, gymnastics, and plyometrics.

also, am i doing everything monday & wednesday or space it out thru the week. my workouts will be 3 hours long...but then i have the time so i shouldnb't complain.
Do as you see fit. People get these ideas that it all as to be done on a set schedule without deviation, but that's rubbish. Life is full of deviations and this will always impact your training, so just roll with the current instead of fighting it.

If your hitting the gym on the weekends then do one of BW's routines on Saturday and the other on Sunday. Or do them on any day that you find your self at the gym. I just wouldn't lift more than two days in a row.

You can also space the workouts thru out the day. For example do one of my routines in the morning and one of BW's in the afternoon or some such.

um what else? so yeh is it ok to do cs's routines mon & wed, then BW weights at the gym on sunday? and if i do, should i do some cardio first or just go and do the weights?
That would be just fine. Cardio is fine if that is what you are wanting to train. It's only so-so as a warm-up. To warm-up for lifting you need to warm-up by lifting. My rule of thumb is one warm-up set for every 50lbs I'm lifting, with no more than 4 warm-up sets (warm-up sets = 5 reps). For example, if I plan to bench 250 for 3x8, then I might do 5 easy reps with 135, then 185, then 225. I rarely warm-up for body resistance routines unless they incorporate plyometrics and/or explosive movements. Then I would run and do some small jumping movements to build up to larger jumping movements.

everyone talks about jumping jacks but i've never heard of them!
Stand feet together, hands at your side.
Jump
Land with feet spread Shoulder width or more apart, Hands up over your head, arms mostly straight.
Jumping Jacks (http://www.thesolutionsite.com/lesson/21651/Jumping_jacks.gif)

i normally do the plank on my elbows?! shall i do it like the picture but longer then? or try 15secs with elbows down?
In every form of yoga that I have participated in the plank is performed in either the high or low position of the pushup. The plank you describe may have been developed thru pilates. You can do it any way you want. In fact you could do 3 sets of planks doing a different variation of the plank in each set. In another thread you mentioned problems doing the plank because you were holding your breath while performing the exercise, is this still the case or have you learned to breathe?

Another option is training your body from the opposite direction. If you do the plank then also try these:
Supine Hip Extension
http://www.netfit.co.uk/spanish/members/gluts/gluts_exercise_assets/bridge_raised.jpg

Bridge
http://www.combatstretching.com/images/gymnastic_bridge.jpg

Inverted Row (http://www.trinewbies.com/StrengthTraining/strength_training2.asp)

i don't have a pull up bar, how do i do pullups then?
Just do them when you are at the gym. If there aren't specific pullup/chinup bars then use the power rack/squat rack/smith machine instead.

what are hindu squats?
They are like regular body weight ass-to-grass squats, except that you remain balanced on your toes and balls of your feet.
http://www.mattfurey.com/images/hindusquats.jpg

how do you do your star jumps? because i bend my knees right down so my bum is facing down and spring up and it kills after 25! but i reckon i could try 50.
That's pretty much how I do them. Squat ass-to-grass, low enough for my fingers to touch the ground the explode upwards. Generally I keep all sets to around 20 reps. If I can do 20 perfect movements then it is time to make the exercise more difficult. I put 50 because at the time I was preparing for a fitness test and 50 starjumps is a way to test whether a person is ready to move onto more advanced, more intense plyometrics. I also just put one set. If you wanted to do more sets then you could do less jumps per sets, and maintain a higher quality movement thru out the set.

and i dont have a barbell its a dumbell but only one anyway, i can do BW's thing at the gym, but i won't be able to do everything in one day right? or is that possible?

would it be ok to do it the first bit sat and the second bit sun or is that just pointless?
BW wrote two routines for two different days. So one routine on Saturday and the other on Sunday would be perfect.

Hope this helps.

[cavallin]

thank you!!

I am impressed by your commitment.