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
0 registered (), 125 Guests and 2 Spiders online.
Key: Admin, Global Mod, Mod
Newest Members
JES777, ThomasParker34, Narong, ymecoweba, GM_Magnus
23139 Registered Users
Top Posters (30 Days)
futsaowingchun 4
Narong 2
October
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
Traditional Bak Mei/ Lung Ying Kung Fu
by futsaowingchun
10/13/17 01:33 AM
3 Basic Strikes in Chi Sao
by futsaowingchun
10/13/17 01:31 AM
Little Rod performing Siu Lin Tao
by futsaowingchun
10/13/17 01:27 AM
To stick or not to stick?
by futsaowingchun
10/13/17 01:18 AM
Free Kickboxing 3 oktober 2017 Netherland
by Narong
10/01/17 06:38 PM
Recent Posts
Traditional Bak Mei/ Lung Ying Kung Fu
by futsaowingchun
10/13/17 01:33 AM
3 Basic Strikes in Chi Sao
by futsaowingchun
10/13/17 01:31 AM
Little Rod performing Siu Lin Tao
by futsaowingchun
10/13/17 01:27 AM
To stick or not to stick?
by futsaowingchun
10/13/17 01:18 AM
Forum Stats
23139 Members
36 Forums
35685 Topics
432727 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

Self Defense
Offering stun guns, pepper spray, tasers and other self defense products not available in stores.

Pepper Spray
Online distributor of self defense supplies like videos, stun guns, Tasers and more.

Spy Cameras
Surveillance, Hidden Cameras, Nanny Cams, Digital Recorders, Spy Equipment, Pocket DVR's and more

Stun Gun
Wholesale Directlhy to the Public! Stun gun and Taser Guns and personal protection products. Keep your loved ones at home safe!

 

Unbreakable Unbrella

krav maga