My General Training

[Dhalsim-on]

Hey there, this is my routine at the moment, I've done about a week of it and so far I'm pretty pleased with the short term results. Thing is, its really pushing my cardio ability and I'm feeling some strain in my upper back. Is this because I'm not having rest days?

Got any ideas on how I can improve it? I'm getting my heavy bag back in about a months time so thats something to bear in mind...

Other than that, I'm tall (6"3), slim (around 12 stone), pretty toned and basically I want wiry explosive strength with stamina. Any help appreciated. :cool:




Monday
Perform 12 Burpees
Immediately 100 Metre Rowing Machine
Perform 10 Plyometric Pushups (Handclap Pushups)
Repeat Twice
----
Genbukan 12.30 - 1.30pm & 6.00 - 7.00pm
Jiu Jitsu 7.30 - 9.00pm

Tuesday
12 Burpees
24 Pushups
36 Bodyweight Squats
400-Metre Rowing Machine
Repeat Twice
----
Weights
----
Solo Silat and Muay Thai

Wednesday
10 1-leg squat
18 prisoner squats
20 lying hip extensions
20 mountain climbers
12 Burpees
100-Metre Row
Repeat Twice
----
Weights
----
Genbukan 6.00 - 7.00pm

Thursday
Perform 12 Burpees
Immediately 100 Metre Rowing Machine
Perform 10 Plyometric Pushups (Handclap Pushups)
Repeat Twice
----
Taijutsu Kamae and Kata
----
Jiu Jitsu 7.00 - 9.30pm

Friday
Quick Morning Row
----
Weights
----
Solo Silat and Muay Thai
----
Genbukan 12.30 - 1.30pm

Saturday
12 Burpees
24 Pushups
36 Bodyweight Squats
400-Meter Rowing Machine
Repeat Twice
----
Solo Silat and Muay Thai

Sunday
Perform 12 Burpees
Immediately 100 Metre Rowing Machine
Perform 10 Plyometric Pushups (Handclap Pushups)
Repeat 3 Times
----
Weights
----
Solo Silat and Muay Thai
----
Taijutsu Kamae and Kata

Weights Routine is;
10 arnies
12 punches
5 bicep curls
10 tricep lifts * each arm
8 praise lifts (like a swing but slow and horizontal til above head)
10 fingertip pushups
10 sit ups (right left punch when you reach)
10 Dumbell swings

Repeat Twice

The solo Muay Thai is basically slowed down shadow boxing but practicing various techniques and the Silat work is mainly low level Harimau type exercises whilst practicing bursting from the low stances. I also involve plenty of slow side kicks from a wall or from standing, taekwondo style. I think everything else is self explanatory. :)

[Jphaas]

Looks like a pretty solid routine you've got there already. I don't think you specifically need a rest day in there, but I would include a couple days of low(er) intensity, as well as some yoga or joint mobility work as active recovery.

[Dhalsim-on]

Ok mate, thankyou for the feedback. I took what you said and added it to some of my own observations. I've put the changes in and I've added the bagwork for when I get my bag back in a months time. I'll see how it goes for the summer then.

Always Warm Up With Stretching Exercises Be Patient
Jog on clear days, cross country only Stay Focussed

Weight Routine (Repeat Twice)
12 arnies 15 Side Kicks * each leg
12 punches 15 Straight Kicks * each leg
7 Bicep Curls 25 Prisoner Squats
12 Tricep Lifts * each arm 5 Shuto Press Ups
8 Praise Lifts 10 Press Ups
5 Tiger Pushups
10 Sit Ups
10 Dumbell swings

Monday
Perform 12 Burpees
Immediately 100 Metre Rowing Machine
Perform 10 Plyometric Pushups (Handclap Pushups)
Repeat Twice
----
Genbukan 12.30 - 1.30pm & 6.00 - 7.00pm
Jiu Jitsu 7.30 - 9.00pm
----
Bagwork - 20 mins.
----
Yoga - 10 mins.

Tuesday
12 Burpees
24 Pushups
36 Bodyweight Squats
400-Metre Rowing Machine
Repeat Twice
----
Weights
----
Solo Silat and Muay Thai - 20 mins.
----
Yoga - 15 mins.
----
Bagwork - 30 mins.

Wednesday
10 1-leg squat
18 prisoner squats
20 lying hip extensions
20 mountain climbers
12 Burpees
100-Metre Row
Repeat Twice
----
Weights
----
Genbukan 6.00 - 7.00pm
----
Yoga - 15 mins.
----
Bagwork - 25 mins.

Thursday
Perform 12 Burpees
Immediately 100 Metre Rowing Machine
Perform 10 Plyometric Pushups (Handclap Pushups)
Repeat Twice
----
Taijutsu Kamae and Kata - 15 mins.
----
Jiu Jitsu 7.00 - 9.30pm
----
Bagwork - 30 mins.

Friday
Quick Morning Row - 5 mins.
----
Weights
----
Solo Silat and Muay Thai - 15 mins
----
Genbukan 12.30 - 1.30pm
----
Bagwork - 25 mins.

Saturday
12 Burpees
24 Pushups
36 Bodyweight Squats
400-Meter Rowing Machine
Repeat Twice
----
Solo Silat and Muay Thai - 20 mins
----
Yoga - 20 mins
----
Bagwork - 1 Hour

Sunday
Perform 12 Burpees
Immediately 100 Metre Rowing Machine
Perform 10 Plyometric Pushups (Handclap Pushups)
Repeat 3 Times
----
Weights
----
Solo Silat and Muay Thai - 15 mins.
----
Taijutsu Kamae and Kata - 20 mins.
----
Yoga - 20 mins.
----
Bagwork - 1 hour

[PlasmaShock]

If you want explosive strength, I recommend that you should look into plyometrics.

But keep in mind plyometrics aren't as effective as it could be if you don't have a solid strength base(not saying you don't). Remember that strength is force, plyometrics is speed and rate of explosion, and power is your explosive strength.

Power = Force x Speed

If you would like to get the most out of explosive strength training, I would recommend a heavy lifting routine with a day of plyometrics each week. Occasionally, you can ease up on the lifting and do more plyometrics, or ease up on the plyometrics and do more lifting. But a rule of thumb is that you should work on strength first before you start more intense plyometrics.

[Dhalsim-on]

cheers for the feedback mate. I've found some new classes to attend so I can squeeze some more genbukan. Always nice.

I did my first yoga session today for about 15 minutes, gave myself some nice chinese burns trying to squeeze my fat hobbit feet through my legs... I do feel pretty good for it overall though. I've been using breathing techniques for a while and the two merged well.

I'm going to ramp up the strength building before I move to too much plyometric stuff on your advice. I do find the handclap push ups very hard, I don't normally get to 10, its usually 8 then I realise I have to row again and just get going with that!

Well cheers for the help guys, think I'm pretty much sorted now. :)