| Conditioning Discussion With gas like that, you'll be done & down after one round. Let's work on your cardio a little bit... |
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02-10-2007, 02:49 AM
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#1 (permalink)
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 Brown Belt
Join Date: Oct 2005
Posts: 3,070
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Home bodyweight conditioning
So Im in a difficult place now. I have sw/mma/boxing training 4 times a week and I need help with supplementary training regime. I need more stamina for wrestling. Running is out of question because of weather (-30c!, snow and ice everywhere).
I made this schedule and would like your input. Only equipment is pullup bar.
Round 1
Pullup
Dips
Hanging leg rises
Overhead squat with something heavy 
Break = 30s shadowboxing
Round 2
Chinup
Judo pushup
Situps
Overhead squat with something heavy
Break = 30s shadowboxing
Round 3
Pullup
?? Somekind of pushup?
"I dont know the name of this movement, but you lie on your back and move your legs from side to side)
Sprawls
Break = 30s shadowboxing
Round 4
Chinup
Pushup
Crunches
Squat
Break = 30s shadowboxing
So what do you think?
__________________
“It’s like there’s one or two things the public knows about every famous person…with me, everyone knows I wet my pants onstage and had a crystal-meth addiction" - Fergie
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02-10-2007, 05:52 AM
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#2 (permalink)
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Brown Belt
Join Date: Feb 2006
Location: Om Tat Sat
Posts: 2,976
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Quote:
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Originally Posted by johnsic
"I dont know the name of this movement, but you lie on your back and move your legs from side to side)
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Dead Bug Twists? (scroll down a lot)
Routine's not bad for what you're working with. Get yourself a sandbag or three - you can knock one together for next to nothing. It's one of the best tools you can have. Same goes for dumbells, a sledgehammer, and a homemade medicine ball - all are very cheap, space efficient and versatile beyond belief.
BW-wise you might find some more ideas here...
http://www.beastskills.com/tutorials.htm
http://www.drillsandskills.com/
__________________
Face the monkeys that are biting at your feet.
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02-10-2007, 06:41 AM
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#3 (permalink)
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Amateur Fighter
Join Date: Oct 2006
Location: Brisbane, Australia.
Posts: 544
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Burpees
Jump Rope
High rep Bodyweight movements (e.g.Hindu Squats) and lifting (e.g Clean and Press with Sandbag)
Tabata Squats and Pushups
Lots of options.
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02-10-2007, 08:22 AM
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#4 (permalink)
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Brown Belt
Join Date: Oct 2005
Posts: 3,070
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What about this Tabata workout?
Twice a week.
20s squats, 10s rest
20s judo pushups, 10s rest
20s pullups/chinups, 10s rest
20s situps, 10s rest
repeat everything.
__________________
“It’s like there’s one or two things the public knows about every famous person…with me, everyone knows I wet my pants onstage and had a crystal-meth addiction" - Fergie
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02-10-2007, 09:04 AM
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#5 (permalink)
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 Orange Belt
Join Date: Jan 2005
Location: Ontario, Canada
Posts: 295
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If you're willing to spend a little bit of money, I would highly recommend the book "Never Gymless" by Ross Enamait. Has a lot of great exercises and variations on conventional ones, as well as workout routines for different levels of athletes.
You can scoop it up at: www.rosstraining.com
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02-10-2007, 10:27 AM
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#6 (permalink)
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 Purple Belt
Join Date: May 2005
Location: Fairfax, VA
Posts: 1,960
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__________________
Well the factory's are closing and the army's full
I don't know what I'm going to do
But I've come to see in the land of the free
There's only room for a chosen few
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02-10-2007, 06:12 PM
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#7 (permalink)
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Brown Belt
Join Date: Feb 2005
Location: TX
Posts: 2,711
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Pushups, dips, situps, pullups, hanging leg raises, diamonds, and bodyweight squats are all good. Because this is for wrestling, i'd suggest doing as many as possible, which may be upwards of 200 on all of them, except maybe the pullups and diamonds. And since you can't get out and run, I'd suggest getting a jump rope and using that until the weather gets warm enough. Its not a replacement for running, but its something to do while its cold as balls outside.
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02-16-2007, 09:30 PM
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#8 (permalink)
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 Blue Belt
Join Date: Feb 2006
Location: Va
Posts: 685
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I have used some of the exercises out of matt furey's books combat abs and combat conditioning with some success. I also have had success playing the deck of card game using varying bodyweight exercises.
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02-16-2007, 10:37 PM
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#9 (permalink)
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Join Date: Feb 2004
Location: On the Excalibur.
Posts: 5,562
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Quote:
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Originally Posted by SwiftMcvay
Pushups, dips, situps, pullups, hanging leg raises, diamonds, and bodyweight squats are all good. Because this is for wrestling, i'd suggest doing as many as possible, which may be upwards of 200 on all of them, except maybe the pullups and diamonds. And since you can't get out and run, I'd suggest getting a jump rope and using that until the weather gets warm enough. Its not a replacement for running, but its something to do while its cold as balls outside.
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I'm in the same boat, being in Canada during the winter. Other than treadmills, which aren't really great for All Out Sprints, I've been using Burpees and the Magic 50 (rosstraining.com). These will keep your conditioning up, I can pretty much guaranty you that.
__________________
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For the millionth time, it wasn't me who smoked the crack. I told the story if[sic] first person because it's funnier that way. -bacon
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02-17-2007, 12:40 AM
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#10 (permalink)
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Banned
Join Date: Jan 2007
Location: the Sierras
Posts: 72
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Chuck Lidells trainer has a pretty good workout for people like you and I. Nothing but a punching bag required.
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