FightingArts Estore
Pressure Points
From a medical professional, straight facts on where and how to hit that can save your life.
Stretching
Limber or not, anyone can add height and speed to their kicks with this method.
Calligraphy
For yourself or as a gift, calligraphy is special, unique and lasting.
Karate Uniforms
Look your best. Max snap. low cost & superior crafted: “Peak Performance Gold” 16 oz uniforms.

MOTOBU
Classic book translation. Hard to find. Not in stores.
Who's Online
1 registered (the8th_light), 43 Guests and 4 Spiders online.
Key: Admin, Global Mod, Mod
Newest Members
TomRosenberg, jessylin, play, Keith_G, LeroyCFischer
22937 Registered Users
Top Posters (30 Days)
jwwmantis 2
Zombie Zero 1
harlan 1
Beefcake 1
LeroyCFischer 1
December
Su M Tu W Th F Sa
1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31
New Topics
Freeing Hand-Wing Chun's last movements
by futsaowingchun
Yesterday at 09:40 PM
2015 Master Yang Jwing-Ming Seminar
by jwwmantis
12/05/14 10:36 PM
unrecognized kata
by William_Bent
11/19/14 07:05 PM
I gained a lot of month in the last few months
by simonajones111
11/19/14 04:54 AM
Where Are They Now?
by Dobbersky
05/30/13 08:08 AM
The Beginners Guide To Stretching
by
12/27/06 11:43 AM
Your true goal
by
03/03/06 07:16 AM
Recent Posts
Freeing Hand-Wing Chun's last movements
by futsaowingchun
Yesterday at 09:40 PM
Your true goal
by Beefcake
12/11/14 02:44 AM
The Beginners Guide To Stretching
by LeroyCFischer
12/04/14 02:07 AM
unrecognized kata
by William_Bent
11/19/14 07:05 PM
I gained a lot of month in the last few months
by simonajones111
11/19/14 04:54 AM
Forum Stats
22937 Members
36 Forums
35591 Topics
432526 Posts

Max Online: 424 @ 09/24/13 10:38 PM
Topic Options
#427959 - 06/26/10 03:29 PM Here are some of my WORKOUTS.
sstefan Offline
Newbie

Registered: 06/26/10
Posts: 22
Endurance Anaerobic/Alactic I
(improves high power for a short time, good for KO strikes and explosive takedowns)
-Squats: 4x10 reps
-Olympic lifts: 3x10 reps
-Jump squats: 3x10 reps
-Lunges: 3x10 reps/leg
-Pushups: 3x10 reps
-Explosive jumps: 3x10 reps
Tempo: 4-0-1 (4s eccentric, 0s hold, 1s concentric)
Rest 2 min between sets and exercises, use heavy weights 12RM

HIIT Power I
Improves explosiveness and maximal power
-Jump shrugs: 30s, rest 15s
-Supramaximal hold back squats: 30s, rest 15s
-Supramaximal hold bench press: 30s, rest 15s
-Drop snatches: 30s, rest 15s
-Chin-ups: 30s, rest 15s
-Dumbbell rows: 30s, rest 15s
-Single-leg dumbbell deadlift: 30s, rest 15s
-Power cleans: 30s, rest 15s
Do the exercises in short tempo and at high intensity
Repeat 3 times, rest 2 min between rounds

Speed Training I
-1 min sprint
-2 min steady run
Repeat this for 21 minutes, if you can't try for 18 or 15 min.

Kettlebell Circuit I
-Kettlebell swings: 12-20 reps
-Kettlebell curls: 12-20 reps
-Push-ups: 12-20 reps
-Kettlebell curls: 12-20 reps
-Kettlebell clean and jerk: 12-20 reps
-Romanian deadlift: 12-20 reps
Repeat the circuit 3 times, rest 2-5 min between circuits
I tell you that this is a challenging circuit, you'll burn after this

Endurance-Aerobic I
-Crunches: 2 min
-Hip bridges: 2 min
-Alternate step-ups: 2 min
-Mountain climbers: 2 min
-Push-ups: 2 min
-Squat thrusts: 2 min
-Steady run: 8 min

Bodyweight Circuit
-Sit-ups: 40 reps
-Squats: 30 reps
-Push-ups: 20 reps
-Pull-ups: 10 reps
-Push-ups: 20 reps
-Squats: 30 reps
-Sit-ups: 40 reps
Repeat the circuit 3 times, rest 5 min between circuits
If you can do this circuit you're a champ

Coming soon with the part 2. . . .
_________________________
The harder you train, the harder it is to surrender.

Top
#428073 - 07/02/10 08:39 PM Re: Here are some of my WORKOUTS. [Re: sstefan]
MadPanda Offline
Newbie

Registered: 07/02/10
Posts: 23
Loc: Raleigh, NC
So for these workouts, do you just keep trying to increase the weight? Personally, I can't follow a workout regime unless I know exactly how many reps I should do with what weight; this forces me to keep pushing myself and keep getting better. Overall though your workout looks pretty intense.
_________________________
"Where there is only a choice between cowardice and violence, I would advise violence."
~ Mohandas Gandhi

Top
#428092 - 07/03/10 05:13 AM Re: Here are some of my WORKOUTS. [Re: MadPanda]
sstefan Offline
Newbie

Registered: 06/26/10
Posts: 22
@MadPanda
if i have to do 10 reps, then i use the weight with that i can make only 10-15 reps, that depends on the type of workout.
_________________________
The harder you train, the harder it is to surrender.

Top
#428275 - 07/13/10 04:05 PM Re: Here are some of my WORKOUTS. [Re: sstefan]
MadPanda Offline
Newbie

Registered: 07/02/10
Posts: 23
Loc: Raleigh, NC
Oh ok that works, yea that would definitely be an intense workout
_________________________
"Where there is only a choice between cowardice and violence, I would advise violence."
~ Mohandas Gandhi

Top


Moderator:  Cord, MattJ, Reiki 




Action Ads
1.5 Million Plus Page Views
Monthly
Only $89
Details

Stun Guns
Variety of stun gun devices for your protection

Buy Pepper Spray
Worry about your family when you’re not around? Visit us today to protect everything you value.

Koryu.com
Accurate information on the ancient martial traditions of the Japanese samurai

C2 Taser
Protect yourself and loved ones from CRIME with the latest C2 Taser citizen model. Very effective.

 

 



Unbreakable Unbrella

krav maga