is this routine good?

[RhadeConstantin]

Warmup:
light on the spot jogging,isometric stretching and static stretching

The following punches with Reebok Level 3 Resistance Tubes
130 jabs
130 crosses
130 left/right hooks
130 left/right uppercuts

push ups (2 set's 30 reps)
sit ups ( 2 sets 30 reps)

Isometric exercises against a wall for each punch mentioned above, 15 second exertion followed by a 3 second break, for a total of 3 minutes for each punch with a varying distance from the wall.

100 front snap kicks left/right with a one kilo ankle weight on the kicking leg.

half an hour on the heavy bag.

I've been doing this 6 days a week for the past two months or so, but it seems quite different from the routine that most people have put up here so I thought it best to put it up here and see if I'm doing anything wrong.

[slipthejab]

well before I get into anything else...

6 days a week for two months is massive amount of work with very little variation in there. Variation is key to keep the body guessing. With the volume of work your doing there I'm guessing your body has already adjusted to that work load.

For my money and time I'm more inclined to go with dynamic stretches before a workout instead of static stretches. I don't think that static stretches are really all that effective pre workout and are much more useful post workout

Kicking with ankle weights? Horrible idea in my opinion. Unnecessary wear and tear on your connective tissue and joints. Even at the light weigh of 1 kilo. That 1 kilo rapidly becomes much, much heavier once their is momentum behind it. Not a great idea.

Half hour on the heavy bag - what is the purpose? Are you training for a fight or just using the heavy bag for conditioning? A half hour on the bag easily becomes an aerobic workout. If you're preparing for a fight you'll want to head more along the lines of an anaerobic program.

As for the isometrics on the punches? What is the end result you're looking for? Which portion of the punch are you holding an isometric for?

[RhadeConstantin]

6 days a week for two months is massive amount of work with very little variation in there. Variation is key to keep the body guessing. With the volume of work your doing there I'm guessing your body has already adjusted to that work load.
K,cool, is there any particular variation you suggest in this for any particular day?
For my money and time I'm more inclined to go with dynamic stretches before a workout instead of static stretches. I don't think that static stretches are really all that effective pre workout and are much more useful post workout
thanks, I'l add some dynamic stretches and maybe do away with the static stretching.

Kicking with ankle weights? Horrible idea in my opinion. Unnecessary wear and tear on your connective tissue and joints. Even at the light weigh of 1 kilo. That 1 kilo rapidly becomes much, much heavier once their is momentum behind it. Not a great idea.
well I don't really kick with full force. it's more of a controlled kick at about 70% force and I don'y really stress the joint and I stop a few inches short of a full extension.
Half hour on the heavy bag - what is the purpose? Are you training for a fight or just using the heavy bag for conditioning? A half hour on the bag easily becomes an aerobic workout. If you're preparing for a fight you'll want to head more along the lines of an anaerobic program.
mainly conditioning

As for the isometrics on the punches? What is the end result you're looking for? Which portion of the punch are you holding an isometric for?
well i mainly want to work on increasing the force of my punches. I hold all portions of the punch. First I start close to the wall, then after 8-10 seconds of exertion i take a 3 second break then move slightly away and keep doing it till my my arm is fully extended. then I start close to the wall again.is this good?
thanks for the reply mate.

[Doublejab]

Try this:

Arm/leg swings

3 X 3 minute rounds shadow boxing

20 burpies

20 squats

5 X 3 minute bag rounds with 15 press ups between each round

20 burpies

20 squats

5 X 3 minute bag rounds with 15 sit ups between each round

20 kicks each kind on the bag.

20 burpies

20 squats

1 X 3 minute round of shadow boxing

Stretches

It was one I was doing awhile back. Remember to keep swiching around what you're doing, your body soon responces and adapts. About ten times is the most you should do a certain workout before varying something about it IMHO.

And like Slip says, don't kick with leg weights:cool:

[RhadeConstantin]

And like Slip says, don't kick with leg weights
Ok, will do. so should the above routine be done alongside the one I'm currently following or should I replace my current routine with the one you posted?
thanks.

[slipthejab]

Rhade will post a bit more on this once I free up. My main issue with kicking slow and not to full extension with the ankle weights is that you are putting into muscle memory something that is not very useful if you want to have carry over to a sport where you are looking to have explosive power. Which is I'm assuming what you'd be looking for in kicks. Kicks that are weighted and slowed down and not to full extension program the muscle memory with info that is counter to the type of movement you want.

[RhadeConstantin]

Rhade will post a bit more on this once I free up. My main issue with kicking slow and not to full extension with the ankle weights is that you are putting into muscle memory something that is not very useful if you want to have carry over to a sport where you are looking to have explosive power. Which is I'm assuming what you'd be looking for in kicks. Kicks that are weighted and slowed down and not to full extension program the muscle memory with info that is counter to the type of movement you want.
Thanks I look forward to it, and ok. I suppose that does make sense so no more weighted kicking. Is walking around with ankle weights ok though?

[slipthejab]

In my opinion the feet and knees take enough beating as it is. The purpose of walking with ankle weights would be to build strength endurance in the legs? Maybe.

I tend to look at things like this:

If I want to add strength - I'm going to be looking at exercises like squats in all their glorious variations. Even before squats I'd be looking at deadlifts in all their variations.

If I was going for fast reactions and explosiveness I'd be looking to add some plyometrics in one day a week or so and give ample time for recovery.

I've never been crazy on the idea of ankle weights primarily because the knee's are easy to screw up and hard to fix up. Pounding the pavement does enough wear and tear... thus the suggestion to hit that posterior chain (eg. deadlifts) to help stabilize the knee. We tend to live in a very quad dominant/glute-ham deficient society. This is primarily brought on by sitting down all day.

So key to health and to powerful explosive kicks and movement the one top thing on my list is always going to be posterior chain.

[Ranzan]

Agreed with slip for strength go for squats ( PISTOLS !!!!)

[Doublejab]

Ok, will do. so should the above routine be done alongside the one I'm currently following or should I replace my current routine with the one you posted?
thanks.

Sure, chop and change stuff as well. Do my one for a bit, then maybe add stuff from your old workout. Look on the net at workouts others are doing and nick exercises from them. Change things around every so often and avoid getting into too much of a ruitine.

Not only do you get more benefits in terms of fitness from doing this but you're also less likely to get repetitive strain type injuries.

Doing a workout every now and then with Tabata timing is also highly reccomended. Stick it into google if you aren't familiar with the term, theres loads of info out there.