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The Athlete Within
I figured I would start a log on here to keep track of my extracurricular training, not including martial arts, and log my cardiovascular workouts and my strength workouts.
Right now my weightlifting is very erratic and not very thought out at all. Basically I only do back exercises, deadlifts, bent rows, pullups, some grip stuff, lots of abs, pushups, and that is about it. I figure I need to work on my strength base and so am planning a new routine I've been experimenting with, as in doing the workouts to gauge my response, immediate response mind you!
This is what my workout for weights will look like:
Day 1
Squat 5X5
Bench 5X5
Shoulder Press (Standing, no womanly sitting for this guy!) 4X5
Bodyweight Dips 3X8-10 (Mainly an assistance tricep exercise that is compound and practical)
Full Contact Twist 5X5
Day 2
Deadlift 5X5
Pullup 5X5 (Adding weight on each set but still keeping it at 5 reps)
Bent Row 4X5
Full Contact Twist 5X5
These will be done on Tuesday and Thursday to fit around a busy schedule of martial art training, school, and work (a guy's gotta eat!).
As for abs I do several sit up, leg raise, plank workouts throughout the week switching from low reps to high reps depending on the day. This isn't too much of a concern.
Cardio
Right now is a lazy season for me. I'm training MA very hard and that is always a cardio workout but for now I'm limiting my cardiovascular workout to once a week:
Burpee Ladder to 10 30 Sec rest. What can I say? I love burpes and I've wanted to try this one for some time now and so will give it a try.
After that I do 30 Sec Jog/30 Sec Sprint on a treadmill. Because of the draining nature of Burpess I'm going to limit that to five minutes and see how it goes. My speed will be 5.5 or so for the jog and 11 to 12 MPH for the Sprint on a 3 or 4 grade incline (flat bothers my kness).
As to goals:
Squat 225 X 5 (Right now it is probably at 185 or 190, not very high but whatever...)
Deadlift 350 X 5 (This one sits at 300 right now, as of about a month ago so it shouldn't be too much of a problem.)
Bench 180 X 5 (Roughly by bodyweight, I'm not a big benching fan, so this is not something I'm too concerned about but goals are necessary)
Shoulder Press 135 X 5 (This one is currently at 100 so this should take some time.)
Pullup 50 X 5 (Fifty additional pounds, nuff said!)
Bent Row 160 X 5 (This one has traditionally been at the same or more than my bench!)
For the dips I just do them as a pump but will work up to adding weight when I get comfortable so right now just a goal of 3 sets of 10 reps done fast!)
Full Contact Twist 100 X 5 (Right now I do this with a max set of 70 and it is currently my favorite lift but I'll take this one slow due to the dangerous nature of it)
Cardio is basically the 100 Burpees with 10 min of interval with all the sprinting at 12 MPH! THis is going to be tough.
As to MA I am looking for overall stability and strength in throwing, lifting, grabing, and controlling and so am looking for definite lower body and core strength.
My grip training will remain on a how I feel basis but I usually work with the #3 COC, which I almost have closed, various leverage bars which I am once again realizing the virtues of strong wrists, and of course, block weights which I am addicted to.
Some will probably criticize this routine but I think it is compatable with time and energy constraints. I'll start the workouts this Tuesday.
TheDave
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Magic...
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