[rainbowchild]

Age 31, Height 6'1", Weight 12st 8lbs (176 lbs, 80kg)

This is my New Years workout 2008. I'm hoping to see results in the first couple of months as I have a kickboxing bout coming up, as well as grading for my brown belt at the end of February. So basically, these are endurance workouts to supplement the sport-specific training, i.e. sparring, pad-work, shadow-boxing, grappling that I do at the club I go to.

First I'll post the weekly regimen, followed by a more specific breakdown of each area and the exercises it involves. I'd like to point out that this is a workout I have come up with after reading a book called "Complete Conditioning for Martial Arts" by Sean Cochran. If you have any questions regarding the individual exercises, please PM me, I'll be happy to expand on them, although I've now created posts in this thread for each individual section of the workout.

[Klotz]

Brown belt in what?

[rainbowchild]

Monday
Warm-Up
Flexibility for Punching, Kicking, Sparring
Strengthening the Torso Power Zone
Joint Stabilisation for Proper Technique
Core Exercises for Performance Improvement
Plyometrics for Explosive Movements
Anaerobics for Conditioning
Flexibility

Tuesday
Warm-Up
Flexibility
Torso-Work
Joint Stabilisation
Bag-Work
Plyometrics
Aerobics for Conditioning
Flexibility

Wednesday
Warm-Up
Flexibility
Torso-Work
Joint Stabilisation
Flexibility

Thursday
Warm-Up
Flexibility
Torso-Work
Joint Stabilisation
Core Exercises
Plyometrics
Flexibility

Friday
Warm-Up
Flexibility
Torso-Work
Joint Stabilisation
Bag-Work
Plyometrics
Anaerobics
Flexibility

Saturday
Warm-Up
Flexibility
Torso-Work
Joint Stabilisation
Core-Work
Aerobics
Flexibility

[rainbowchild]

Originally Posted by Klotz

Brown belt in what?

Kickboxing. You can find out more about the club that will award it on their website at krusader.co.uk There's an ISKA British title holder at the club, along with other contenders.

Here is a promo vid of the club, it's pretty cool.

[rainbowchild]

Warm Up

5-10 minutes low intensity aerobic exercise


Flexibility for Punching, Kicking, Sparring
Dynamic, Pre Workout
(slow, controlled movements through the full range of motion)

Neck Mobility
Shoulder Circles
Arm Swings
Side Bends
Hip Circles and Twists
Half Squat
Leg Swings (Flexion/Extension)
Leg Swings (Cross-Body Flexion/Abduction)
Lunges
Ankle Bounce (Double/Single Leg)

Strengthening the Torso Power Zone
(1-3 sets, 5-20 reps)

Low Back Press
Single-Leg Low Back Raise
Supermen (Both Arms)
Balanced Back Extension
Abdominal Crunches
Abdominal Side Crunches
Medicine Ball Abdominal Crunches
Physio Ball Low Back Extensions
Physio Ball Crunches
Physio Ball Rotations
Physio Ball Jack Knife


Joint Stabilisation for Proper Technique
(Daily Exercises, Five Reps, One Set Each)

Closed Chain
Butt-Ups (Hands Forward, Backward, Inward, Outward)
Flex-T Push-Ups (Hands Forward, Inward, Outward)
One-Arm Side-Ups (Up & Down, then Hip Rotation, both Sides)
One-Arm Push-Ups

Elastic Cord
Shoulder Circles
Hitchhikers
Triceps Extensions
Internal Rotation
External Rotation
Reverse Rotators
Medicine Ball
Wide Elbow Medicine Ball Wall Toss
Right and Left Arm Wall Toss

Open Chain
Dumbbell Crosses (Palm Down, Palm In, Palm Out)
Flex-T Rotators (Palm Forward, Palm In, Palm Out)
Upright Flies (Palm In, Palm Back, Palm Forward, Keep Elbows in front of Shoulder Capsules)
Butterflies
Bent Over Pulls (Palm Facing, Facing In, Facing Out)
Bent Over Flies

Core Exercises for Performance Improvement
(Allow 48 hours recovery)

Multi-Joint (Perform before Single Joint)
Power Clean
Push Press
Squat
Dumbbell Bench Press
Dead-Lift
Lunges
Bent-Over Barbell Row
Hang Snatch

Single-Joint
Lat Pull-Down
Biceps Barbell Curl
Reverse Biceps Barbell Curl
Triceps Cable Extension
Wide Grip Chin
Physio Ball Triceps Push Up
Leg Extension
Leg Curl
Standing Calf Raise
Medicine Ball Skater

Anaerobics for Conditioning

Interval Sprints
Hill Sprints
Sprint/Jog Intervals
Four Corner Carioca Drill
Cone Zig-Zag

Plyometrics for Explosive Movements

Basic Drills
Plyometric Knee Push-Up
Medicine Ball Seated Rotation
Squat Jump
Split Squat Jump
Intermediate Drills
Medicine Ball Push-Up
Medicine Ball Side Throw (With Partner)
Double Leg Tuck Jump
Medicine Ball Overhead Throw
Advanced Drills
In Depth Push-Up
Kneeling Medicine Ball Throw
90-Second Box Drill
Lateral Cone Hop

Flexibility for Punching, Kicking, Sparring
Static, Post Workout
(holding positions for 20 seconds)

Calf Stretch
Seated Groin Stretch
Straddle Groin Stretch
Thigh Lunge
Side Quad Flex
Side Lunge Stretch
Single Arm Side Bend
Supermen (Alternating Arms)
Back Flexion and Extension
Neck Left to Right
Neck Side to Side
Arm Cross
Arm Flexion

[rainbowchild]

Seeing as this plan starts on a Monday, and today is Thursday, I think I'll take part in some of the forum challenges until next week. I'm also bringing this video across from the Heart Rate Recovery thread in the conditioning forum. It's a quick makeshift circuit I set up in my Dad's garage to work with the Tabata principle. It consisted of the following exercises:-

1. 20 secs heavy med ball squat and thrust
2. 20 secs chin ups (or spin outs in this case)
3. 20 secs up & down steps (with weight)
4. 20 secs raised box push ups
5. 20 secs squat (with weight)
6. 20 secs jump steps (with weight)
7. 20 secs batter the sandbags
8. 20 secs military press

This is the third time I did this circuit with 5 minutes between each circuit:

LOL, you've got to laugh at that spinning around!!





All three circuits I peaked at 180 bpm.

The average for all three was 170 bpm.

I'd like to point out that this was a makeshift circuit while I was staying at my Mum and Dad's over Christmas, which is why I was using a builders acro for squats, a pick axehandle on a rope for chins, and a lump hammer and a couple of stone chisels for weights when punching out on the steps. I even used some sacks of sand for puch bags on the ground.

I built my usual chin up bar at home. I'd already put together a punch bag bracket out of a couple of old fence posts.
The handles shown here came off a York 2002 weight station:-




The thing is, to date I can do about five close grip pull-ups with the red handles, but I can't do a single wide-grip chin-up with the wider handles. I'm new to chin ups though, but they are in the new workout schedule, so this should improve. I've got a few photos of the home gym, I'll post them as I find them. Here's one:-



I've got an eliptical trainer, her's not mine, but useful.

A York 2002 weight station thingummy. I haven't really used it much, it was given to me by someone who went one better. It's a bit broken, i.e. the leg machine needs repairing, but the other parts work. Some of the exercises in my new workout will require the use of this station.

I've been using the bench from it in conjunction with free weights, a barbell and some dumbells.

I've used the lat bar to do chinups on my punch bag bracket. I also have an Everlast kickbag.

I've double carpeted the area so it's more comfortable for floor exercises. I drag all the bikes out when I want to work in there, plus whatever stuff 'she' has dumped in there. There's just enough room for it to be comfortable. The only thing I can't do is throw my arms in the air on a squat jump/burpee. I also intend to get a floor to ceiling ball.

I'll get some better pix up of it in there, it looks a bit of a mess in this one!

[Newt]

Nice dungeon and good workouts so far!

You should consider wearing your HR monitor during all year training and posting the results in your log as well.

I'm sure it's posted somewhere that I just haven't found, but is there an easy way to posts pics/videos in the forum. I haven't had any luck doing that yet? When I used the "Insert Image" function, it prompts me to enter a URL and all my pics are on my hard drive?

[zop]

Thanks for posting the routine you found in his book, it's very interesting.

[rainbowchild]

I've just been out to try mile two mile course that I'll be running when I do the conditioning challenge. (100 press-ups, 100 sit-ups, 20 chin-ups, 2 mile run)

I mapped the route using mapmyrun.com, which is a great tool.

Anyway, I did the two miles in 15mins 50secs. My heart rate peaked at 178 bpm with an average of 171.

7.58 miles per hour

I think I can do faster than that though. I won't be topping the leader board on the challenge just yet! In fact the chin-ups will be well hard, although I've upped my max of narrow-grip pull-ups from 5 to 7 and wide-grip chin-ups from 0 to 2.

[C.Beeby]

Just a suggestion:

You'll find you will gain more flexibility by doing dynamic stretching PRE-WO, and doing static stretching AFTER your workout.