suz Posted December 15, 2006 Share Posted December 15, 2006 Alright, it's about time I actaully put fingertips to keyboard and got some of my training goals down. Right now I train four days a week: Saturday/Sunday/ Tuesday/Thursday. I also usually do a small routine on my own before bed if I'm not hurting too much from training. Training is mainly body weight stuff and consists of: pushups, squats, crunches, dips, pullups, shadow boxing, bagwork, target practice, sparring, technique drills (kicks, punches, sprawling, etc), focus exercises such as holding squat or pushup position for several minutes. I also do cardio, usually varying between skipping, jumping jacks, running, sprinting, suicides, etc. Each workout begins and ends with intensive stretching. Apart from the kickboxing, I also trail run, although it's been a while since I've gone for a run (due to foul weather). So hopefully this will get me back into gear. Main goals: -Increase number of pushups by 5 every three months (Starting at 30)-Increase number of pullups by 5 every three months (starting at 15)-Increase running distance/cardio.-Increase flexibility. Splits - currently I'm about 4 inches off the ground. Want to be completely flat in one years time (don't know if that's too lenient or not?) Round kick height - want to be able to consistently round kick head height on someone 6' tall.-Killer abs to match my husband -Decrease my overall body fat Current specs: 5' 2", 105 lbs Link to comment Share on other sites More sharing options...
suz Posted December 15, 2006 Author Share Posted December 15, 2006 Thursday December 14th, 6:30-7:30am: Pre warm up: light jogging, stretchingWarm up: sprints, lunges, 'crow walking', and light jogging5 minutes of stretching15 minutes of 5 lb hand weight exercises (holding out front, holding to side, full speed shadow boxing, never letting weights fall below shoulder height)15 minutes of kicks only bag work15 minutes of takedowns with submissions250 crunches100 squatsCool down: shadow kickboxing Link to comment Share on other sites More sharing options...
offense74 Posted December 16, 2006 Share Posted December 16, 2006 6:30-7:30am Link to comment Share on other sites More sharing options...
suz Posted December 16, 2006 Author Share Posted December 16, 2006 It's hard to get out of bed that early in the morning, so I only do the 6:30am workout once a week. It's a great way to start the day. I wish I had the discipline to be able to do it more. Link to comment Share on other sites More sharing options...
suz Posted December 16, 2006 Author Share Posted December 16, 2006 Saturday December 16th, 10am-11am: Almost didn't train today due to severe trap pain from Thursdays weight training. Dragged myself in anyway (glad I did ) Pre warm up: stretchingWarm up: running, 10 minutes of technique drills10 minutes of stretching and squats5 more minutes of running5 more minutes of technique drills25 minutes of continuous target training (jab, punch, uppercut, hook, roundkick combos)57 pushups (no breaks) this is my new current maximum2 minutes of jumping jacksCool down: intense stretching, light bag work Link to comment Share on other sites More sharing options...
suz Posted December 18, 2006 Author Share Posted December 18, 2006 Sunday December 17th, 11:45pm-1:30pm: Pre warm up: stretching, light bagworkWarm up: jumping jacks10 minutes of stretching and technique combos2 minutes of shadow kickboxing10 minutes of jumping and rolling drills5 minutes of shadow sparring10 minutes of karate block/punch drills10 minutes of takedowns with submissions25 pushups11 regular pullups2 sets of 3 widegrip (lat) pullups -- first time I've successfully done these ever!100 regular crunches40 side to side crunches2 minute of bagwork1 minute of holding pushup positioonCool down: intense stretching, light bag work Link to comment Share on other sites More sharing options...
suz Posted December 21, 2006 Author Share Posted December 21, 2006 Tuesday December 19th, 8:15pm-9:00pm: Pre warm up: stretching, 12 pullupsWarm up: 2 minutes of running/shadow kickboxing/stretchingCircuit training, 2 minutes each of:pullups (16 in 2 sets)shadow boxing x 2 roundstarget practice x 2 roundsbalance ball exercisesjumpinground kick target practiceweight training/shadow kickboxingmedecine ball tossCool down: 50 squats w/ kicks on each squat, light stretching Link to comment Share on other sites More sharing options...
suz Posted December 21, 2006 Author Share Posted December 21, 2006 Thursday December 21st, 6:15am-7:15am: Pre warm up: runningWarm up: 3 minutes of shadow kickboxing5x2 minute rounds on the bag with stretching in between rounds30 situps50 crunches70 pushups (1 set of 50, 2 sets of 10)10 minutes of nunchacku training Link to comment Share on other sites More sharing options...
K-oz Posted December 21, 2006 Share Posted December 21, 2006 Hey Suz, do you workout alone? Do you go to school for some training session? How does the bag work look like? Link to comment Share on other sites More sharing options...
suz Posted December 21, 2006 Author Share Posted December 21, 2006 Hey Suz, do you workout alone? Do you go to school for some training session? How does the bag work look like? Hey K-oz, I work out in classes of between 2 and 16 students. There is usually 1 instructor, but for big classes we can have as many as 5 instructors teaching at once. Most students train only twice a week but I train four times a week because I'm insane and I love the rush I get from it. The club I go to is big, so there's plenty of room for everyone to work individually on their own bag. When we train on the bag it's much like traditional boxing except we also use our feet, legs and sometimes our knees and elbows for strikes (Muay Thai style). When we do rounds on the bag it's all out for the full two minute round (or three) using any technique we have learned according to our belt level. It's a crazy good workout. The class structure is great because it's quite competitive and forces you to go to your absolute limits. Whenever I mention a "pre-warmup" in my training log, it means I'm working out before class on my own. thx for reading my stuff, K-oz! Link to comment Share on other sites More sharing options...
K-oz Posted December 22, 2006 Share Posted December 22, 2006 thx for reading my stuff, K-oz! Oh, you are very welcome!I think it is so cool, that you are so passionate about that sport!And it is so usefull as well, I bet you can kick anybody's ass.So bad guys: take care I've tried martial arts as well and I find kickboxing so so interesting. I would like to be able to do it. But I have failed several times Link to comment Share on other sites More sharing options...
suz Posted December 28, 2006 Author Share Posted December 28, 2006 I bet you can kick anybody's ass.So bad guys: take care My real strength is that I can run REALLY fast from the bad guys. I feel weak. The gym has been closed for the past 5 days. 9 hours and counting until they re-open tomorrow at 6:30am... Link to comment Share on other sites More sharing options...
K-oz Posted December 28, 2006 Share Posted December 28, 2006 The gym has been closed for the past 5 days. Oh, I know what you mean. They close the students gym when there are no lectures. So they are closed for two weeks now But the "reunion" will be even greater. Looking forward to read what you'll have done tomorrow Link to comment Share on other sites More sharing options...
veganmomma Posted December 28, 2006 Share Posted December 28, 2006 -Decrease my overall body fatCurrent specs: 5' 2", 105 lbsWhat body fat at 105lbs? You mentioned MT elbow and knee strikes. What style of kickboxing do you train in and for how long? Do you ever do any knuckle push-ups, burpees, hindu squats, or box jumps?Here are some websites for conditioning if you get bored with your current routine. http://www.trainforstrength.com/workouts.shtmlhttp://www.rosstraining.com/articles.html Link to comment Share on other sites More sharing options...
suz Posted December 29, 2006 Author Share Posted December 29, 2006 -Decrease my overall body fatCurrent specs: 5' 2", 105 lbsWhat body fat at 105lbs? You mentioned MT elbow and knee strikes. What style of kickboxing do you train in and for how long? Do you ever do any knuckle push-ups, burpees, hindu squats, or box jumps?Here are some websites for conditioning if you get bored with your current routine. http://www.trainforstrength.com/workouts.shtmlhttp://www.rosstraining.com/articles.html I guess I don't have much body fat...but I'm a bit of a perfectionist I've been trainining for eight months now. This is the style of kickboxing taken directly from my club's website: "We teach Mixed Martial Arts which consists of effective stand-up striking martial art, Muay Thai, utilizing punches, kicks, knees, and elbows, best techniques of the wrestling (Freestyle and Greco Roman wrestling) to keep the fight standing up, to take someone down, employ submissions and holds from Brazilian Jiu Jitsu." We often do knuckle pushups, burpees (had to google that one), as well as box jumps. We don't do hindu squats although I might start doing them on my own, they look cool. Thanks for the links veganmomma, i've bookmarked 'em they look awesome. Link to comment Share on other sites More sharing options...
suz Posted December 29, 2006 Author Share Posted December 29, 2006 Thursday December 28th, 6:15am-7:15am: Pre warm up: 5 minutes of runningWarm up: 3 minutes of sprinting3 minutes of shadow kickboxing3 minutes of weight bearing arm exercises15 minutes of stance drills and block/punch combo drills 80 crunches60 dips100 squats40 pushups20 full situps15 minutes of roundkick training on the bagCool down: light stretching Link to comment Share on other sites More sharing options...
veganmomma Posted December 29, 2006 Share Posted December 29, 2006 Obviously you are a perfectionist. Is your goal to get your weight down to a buck even to compete in the strawweight division? Hindu Squats help stretch the tendons/ligaments or whatever there called, I used to do them. The style of martial art your club teaches sounds practical for street combat. One of my criticisms of BJJ is that some schools/instructors don't teach enough takedowns. I took BJJ classes for 2 months and we rarely practiced any takedowns including the more advanced students. How is someone supposed to apply BJJ techniques in a street situation if they can't take someone to the ground? This dojo teaches JJJ and BJJ in British Columbia. I don't know of that many schools that teach both styles of JJ. A friend of mine teaches yoga there. http://www.wacademy.net/index.html Link to comment Share on other sites More sharing options...
suz Posted December 29, 2006 Author Share Posted December 29, 2006 Obviously you are a perfectionist. Is your goal to get your weight down to a buck even to compete in the strawweight division? I think I said "decrease my overall body fat". To me that means replace fat with muscle and get ripped. I'm not bothered by what the scale says or what weight division that puts me in Link to comment Share on other sites More sharing options...
veganmomma Posted December 29, 2006 Share Posted December 29, 2006 I was kidding. Link to comment Share on other sites More sharing options...
suz Posted December 30, 2006 Author Share Posted December 30, 2006 Saturday December 30th, 9:45am-11:30am: Breakfast at 8:30am: banana, kale, rice milk, water, flax oil, vega smoothie Pre warm up: light stretchingWarm up: 3 minutes of jogging2 rounds of shadow sparring2 minutes of balance exercises -- standing on one leg for 1 minute while continually throwing front kicks, side kicks and round kicks. 2 minutes skippingstretching1 minute of knees up jogging on the spot10 minutes of sparring drills15 minutes of sparring drills with partner -- blocking, leg kicks, distance practice60 squats60 crunches30 ultra slow pushups15 ultra slow knuckle pushups15 regular pushupsLecture about watching UFC 66 tonight, specifically to study Chuck Liddell's use of distance to keep his opponent at bay but just within rangeCool down: stretching After class I had a massive second wind. The vega must have kicked in or something, so I did 3x2 minute rounds on the heavy bag and 6 overhand pull ups. It was an awesome workout -- a great way to finish off 2006. Post workout Lunch consisted of: 1 tomato, 1/2 an avocado, 3 giant leaves of kale, 1/4 cup of olives, 1/2 cup of carrots, 1 banana, soy latte. I'm planning on going for a trail run tomorrow. I'm writing it down here so that If I get lazy and don't go you guys will kick my butt. Okay, now I have to go! Link to comment Share on other sites More sharing options...
suz Posted December 31, 2006 Author Share Posted December 31, 2006 Sunday December 31st, 9:30am-10:00am: Breakfast at 8:45am: banana, kiwi, kale, ginger root, lime juice, rice milk, 1/2 scoop of vega smoothie 2.5k (1.5 mile) trail run. Pretty rugged, rocky, rooty, west coast trail, lots of uphill and downhill and some sections with built stairs where it's steep. First real run I've had in a few months, so I'm happy...and beat. Post run snack: home made raw hemp, kamut, raisin, cranberry, chocolate, walnut bar. Link to comment Share on other sites More sharing options...
suz Posted January 3, 2007 Author Share Posted January 3, 2007 Tuesday January 2nd, 8:00pm-9:00pm: Dinner at 5:30pm: banana, kale, rice milk, water, flax oil, vega smoothie. 1x homemade raw kamut/hemp/raisin bar. 1/2 Cup carrots dipped into hummus. Pre warm up: light stretching, 9 pullups, 2 overhand pullupsWarm up: 3 minutes of flat out running2 minutes of shadow kickboxing10 minutes of Intense leg stretching, splits, etc.2 minutes of sidekick drills2 minutes of roundkick drills15 minutes of roundkick target drills15 minutes of jab/punch/hook/front kick drills60 x situps25 x pushups Link to comment Share on other sites More sharing options...
suz Posted January 5, 2007 Author Share Posted January 5, 2007 Thursday January 4th, 6:15am-7:15am: Breakfast at 5:30am: 1 banana Warm up: 5 minutes of skippingIntense stretching5 minutes of shadow kickboxing10 minutes of sidekick target training10 minutes of jogging6 sets of 10 pushups60 crunches3 x 2 minute rounds of no contact sparring10 minutes with a partner of giving and receiving leg kicks for conditioning5 minutes with a partner of giving and receiving stomach punches for conditioning 2nd Breakfast at 8:00am: banana, kale, ginger, flax oil, rice milk, vega smoothie. Yum. Link to comment Share on other sites More sharing options...
suz Posted January 5, 2007 Author Share Posted January 5, 2007 Thursday January 4th, 11:00pm: Small before bed workout at home: 100 crunches100 cross crunches60 side-to-side crunches30 pushups30 dipsleg raises (holding in air) until failureA bunch of stomach punches and leg kicks for conditioning with my husband Trev (because it was so much fun in class today) I'm really determined to have abs of steel here, so I think I'll be doing this every night before bed. Link to comment Share on other sites More sharing options...
offense74 Posted January 5, 2007 Share Posted January 5, 2007 A bunch of stomach punches and leg kicks for conditioning with my husband Trev (because it was so much fun in class today)Please explain this I get all kinds of freaky associations. You tie each other up and just go nuts or what?? Link to comment Share on other sites More sharing options...
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