MaryStella's Triathlon training crossfit endurance

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MaryStella
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MaryStella's Triathlon training crossfit endurance

#1 Postby MaryStella » Sat Jan 03, 2009 11:06 pm

I train to compete in kickboxing (american, leg kick or muay thai rules). In addition to kickboxing I also study Jeet Kune Do. I've had a nerve impingement and lack of structal stability in my right shoulder ( my "power" side) and started doing this routine to balance out the muscle imbalances that kickboxing created. (ex, chest stronger than back, quads stronger than hamstrings) I welcome any comments. This is my first posting not even sure if i am doing it right!

DAY 1
Shoulder Stability Circuit - 3 sets of 15 reps
V- raise with hold at top
Rear-delt raise with hold at top
Scapular pushups

Power Circuit - 3 sets of 10 reps
Box Jumps - 8 risers
Resisted broad jumps - (banded)
Medicine ball twist and throw

Strength Endurance Circuit - 3 sets of 15 reps
Deadlifts
Prone dumbbell Row
Walking lunge
Two-arm kettlebell swing (hip ext.)
Step-ups
Parallel Grip Pull down
Plank on wobble board X 60 seconds

Finisher:
2 mile run hard or 4 X 2 minute sprints
60 upside down situps

No rest between exercises.

DAY 2

Shoulder Stability Circuit - 3 sets of 15 reps
V- raise with hold at top
Rear-delt raise with hold at top
Hand Walks on stability ball

Power Circuit - 3 sets of 10 reps
1 leg lateral box jumps
Bounding broad jumps
Medicine ball twist and throw

Strength Endurance Circuit - 3 sets of 15 reps
1 leg squat
Supinated pull down
Reserve step lunge
Elbows-out prone row
Side step-ups
Two arm kettlebell swings (hip ext.)
Banded knee raise X 25

Finisher:
2 mile run hard or 4 X 2 minute sprints
60 upside down situps

No rest between exercises.
Last edited by MaryStella on Tue Mar 09, 2010 10:27 pm, edited 2 times in total.

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Amy
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Re: MaryStella's Kickboxing training log

#2 Postby Amy » Sat Jan 03, 2009 11:12 pm

Welcome! I'm glad you are here. :D

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MaryStella
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Re: MaryStella's Kickboxing training log

#3 Postby MaryStella » Sun Feb 01, 2009 8:20 pm

Switched to:
5 rounds of 10
Lunge Lunge Vertical Hop
Reactive Box Jumps
Bounding
Board Jumps
Overhead Medicine Ball Throw onto trampoline
Seated Medicine Ball Twists
Banded Knee Raises

3 rounds of 15
Bent over row
Straight Leg Dead Lift
Upright rows
One Arm Rows
Reverse lunges
kettlebell swings (hip extension)

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Emilyrobin
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Re: MaryStella's Kickboxing training log

#4 Postby Emilyrobin » Mon Feb 02, 2009 10:05 am

I train to compete in kickboxing (american, leg kick or muay thai rules)


That is awesome, MarySella! I was watching some ladies kickboxing on tv yesterday. Ouch! made me hurt just watching.

Emily

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Re: MaryStella's Kickboxing training log

#5 Postby robert » Sun Feb 15, 2009 4:40 am

Hey, thanks for being in touch.....sorry I was traveling and in and out of town but glad we could connect through e-mail all last week.

Have a great one!

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Re: MaryStella's Kickboxing training log

#6 Postby Danny » Tue Feb 17, 2009 2:52 am

Kickboxing gals rule!

I used to do Kickboxing, I went from light Contact Western (I did pretty good in comps) to Thai (no elbows though).
I really love the sport, since I moved to the States (I'm from Germany) I haven't been into it (for lack of money and time)...
just going to the gym right now... I got a little to hung up on getting big! Every time I see pics of people kickboxing I feel sorta bad... I used to run about every second morning and work cardio like crazy, now I'm just lifting.
Gotta get in shape again so I can kick ass when I come back...

Don't forget that to spend most of your time doing drills to work on your technique AND your conditioning if you wanna compete! I don't think you gotta worry about muscle imbalance unless you have a history of related problems...

Edit: Do you know where I can get quality non-leather sparring gloves?
I used to have pregan leather Twins...

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MaryStella
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Re: MaryStella's Kickboxing training log

#7 Postby MaryStella » Tue Feb 17, 2009 12:35 pm

Thanks! KB boys are the best too! Unfortunately I having a lot of problems lately with muscle imbalances but I am working on them. I am going to start posting my twice daily workouts on here for some advice. basically I run and/or lift everymorning or do crossfit workouts and every night I either train doing drills, bag/padwork and/or spar. Ringside, Everlast and title all made synthetic or vinyl gloves. Combat sports has some synthetic other gear. But I can't testify to the quality of them usually it is their lower quality stuff. I always wrap and tape my hands though.

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Re: MaryStella's Kickboxing training log

#8 Postby aluck » Thu Feb 19, 2009 2:32 pm

Have you ever given mixing a little Pilates into your strength training any thought - it is great for help imbalances. Oh and by the way kudos! Kickboxing is amazing!
http://www.liftforlife.com/alyx_luck_and_jimi_sitko.htm

http://www.youtube.com/watch?v=83cdJbztw3g

http://www.youtube.com/watch?v=9lEUynhgMg8

The reason is not, Can they reason? nor, Can they talk?, but Can they suffer? - Jeremy Bentham 1748 - 1832

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MaryStella
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Re: MaryStella's Kickboxing training log

#9 Postby MaryStella » Tue Feb 24, 2009 11:01 pm

aluck wrote:Have you ever given mixing a little Pilates into your strength training any thought - it is great for help imbalances. Oh and by the way kudos! Kickboxing is amazing!


did some pilates years ago. actually used to do a lot of yoga and honestly had a lot less injuries when i was practicing. my own problem now is trying to find the time to fit it into the rountine. your right it is great bodywork.

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Re: MaryStella's Kickboxing training log

#10 Postby MaryStella » Tue Feb 24, 2009 11:12 pm

I've been keeping a training log for months in a hardcopy journal but never post it hear but I am inspired to start doing so since I enjoy reading all of the logs posted here so I will start with today and possibly post backwards? and try to commit to updating this everyday or couple of days.

2.24.9 6am
Adjusted Crossfit WOD, I couldn't do push presses because of a rotator cuff injury I have in my right shoulder. I subbed these out with bent over rows to try to build up my back more and help out my shoulder injury. I am working around my impinged nerve as best I can. Rows were done with 20lb dumbbells. This is done for time, as fast as you can go, with out breaks.
Row 500 Meters
Bent Over Row 21 reps
Row 500 Meters
Bent Over Row 18 reps
Row 500 Meters
Bent Over Row 15 reps
Row 500 Meters
Bent Over Row 12 reps
Time 15:00
Decline Bench Sit ups 3x15 w/25lb plate on chest

6pm
Jump Rope 10 minutes
5 rounds of kickboxing sparring - 3 american rules 2 leg kick rules

Jeet Kune Do
Sensitivity Drills
RAT Drills
4 rounds of RAT

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Re: MaryStella's Kickboxing training log

#11 Postby robert » Wed Feb 25, 2009 2:26 am

You are a superstar!

It is awesome having you here and reading what you're up to and seeing you push it hard. Well done!


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MaryStella
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Re: MaryStella's Kickboxing training log

#12 Postby MaryStella » Wed Feb 25, 2009 9:20 pm

Thanks Robert! I got your post at 5:30am before I went to workout and it gave me so much needed energy. That time of the day if rough for me. Ok today's stuff:

6am - Push Jerks ( and clean to get bar up)
I wasn't going to do these because of my shoulder but since it has been feeling better lately I decided to try them. I kept the weight low because of the injury but it was still a bad idea. I am paying for it tonight and icing it down. it is the worst it's felt in awhile. Hopefully it will heal soon as I miss doing this kind of work.

warmup with 9 lb and 18lb body bar - just to practice form etc.
35lb- 3 reps
40lb - 2 reps
45 lbs - 3 reps
50 lbs - 2 reps
Hope to ad more weight but shoulder started to hurt on 2 rep of 50 so I called it a day.
Full Situps on Ab Ball - 10 slow and 40 fast

6pm - the first set is all rehab exercises for my shoulder which is why the weight is so low
5lb dumbbells - 3 set of 15
V raises
Rear Delt Raises
Rotator Cuff Holds

12lb Medicine Ball Twist -3 x 50 reps
Scapular Pushups 3x15
Plank Hold - 1 minute
V ab lifts & leg lefts, 1 x25, 2x15
Leg Presses 1x25
Jump Robe 5 minute warmup
Kickboxing Live Drills - hand and feet combos with blocks :boxer:

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Re: MaryStella's Kickboxing training log

#13 Postby Tasha » Wed Feb 25, 2009 10:54 pm

Way to keep consistent with the workouts MaryStella :)
Great Job !!!!
I always loved sparing that was my favorite part of training, also hitting the big, speed bag, and focal pads.
Lest favorite about training, shadow boxing and burpees.
Are you training for a fight? Or just for a fun exercise ?
Robert wrote:
My knee muscles look totally sweet where I'm holding my weiner.

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MaryStella
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Re: MaryStella's Kickboxing training log

#14 Postby MaryStella » Wed Feb 25, 2009 10:57 pm

Tasha wrote:Way to keep consistent with the workouts MaryStella :)
Great Job !!!!
I always loved sparing that was my favorite part of training, also hitting the big, speed bag, and focal pads.
Lest favorite about training, shadow boxing and burpees.
Are you training for a fight? Or just for a fun exercise ?


Hello! I am training for fights. I have to agree with you shadow boxing and burpees are thee WORST! Don't forget jump squats!

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Re: MaryStella's Kickboxing training log

#15 Postby Tasha » Wed Feb 25, 2009 11:51 pm

agh don't remind me lol

Good luck with your fights :D
I can't wait to read about them in your blog.
Robert wrote:
My knee muscles look totally sweet where I'm holding my weiner.


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