Bodyweight Training Sit Ups 3 sets of 10 Press Ups 3 sets of 10 The Crab 2 sets of 5 Prone Bridge 3 sets of 30 seconds Burpees (with press) 3 sets of 10 Hindu Swoop 3 sets of 10 Hindu Squats 2 sets of 8 Tiger Press Ups 2 sets of 10 Tiger Swoop 2 sets of 5 Crunches 2 sets of 12 Piston Press 2 sets of 8 Freeweight Training Light Barbell Standing Tricep Extension 3 sets of 7 Static Lunge 3 sets of 7 (left and right) Medium Barbell Clean and Press 3 sets of 7 Upright Row 3 sets of 7 Bent Over Row 2 sets of 7 Heavy Barbell Weighted Squat 4 sets of 7 Deadlift 4 sets of 7 Weighted Press 4 sets of 7 Dumbbell Pull and Rotate 4 sets of 7 (also known as arnies) Wrist Rolls 5 sets of 7 ----------- Monday: Weights + Bagwork + Shadowboxing Tuesday: Bodyweight + Bagwork + Shadowboxing Wednesday: Weights + Bagwork + Shadowboxing Thursday: Bodyweight + Bagwork + Shadowboxing Friday: Bodyweight + Bagwork + Shadowboxing Saturday: Weights + Bagwork + Shadowboxing Sunday: Bodyweight + Bagwork + Shadowboxing I sometimes do Kata as well (Sanshin) though being young(ish) and a bit of a heathen, my muay thai striking seems like more fun. As for Dojo/Mat time.... It's 2.5 hours of training in a variety of things on Monday, Tuesday, Wednesday, Thursday and also Saturday morning if I'm a good boy with the alcamohol on Friday night. I want to develop my grip strength so I've also got a powerball on the go, I recommend them actually. I use it in between rounds on the bag so I don't feel too useless! I'm looking for a good core exercise for my bodyweight routine as I feel that's one area the routine doesn't leave fatigued. I do the weights or bodyweight at lunch (12.30pm) and then I don't hit classes til at least 6.30pm so fatigue isn't too much of a problem. My back does sometimes feel a little tight after the weights though... I'm assuming this is normal? It's always gone by the morning. Any tips from anyone would be much appreciated.
