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#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.

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#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

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#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.

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#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

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