SUBJECT TO EDITS OVER THE NEXT WEEK Long Term Goals Finally have an official fight Get my v02 max back to within 10% of what it was in college (i will have to dig up an old workout log or recalculate it) Increase my punching and kicking speed by 10% and 20% respectively Medium Term Goals Increase my squat by 30% (my squat sucks so it shouldnt be hard) A solid front lever for 10 seconds Solid flat tuck planche for 15 seconds Short Term Goals Miss less than 4 days training in the next month (Ive been incredibly inconsistant and want to get to a point where i can at least claim to be following a routine) Maintain certain daily dietary habits and add a few. 3 cups of tea/day, omega 3 supps, 2 servings of dairy, zinc supps. Training Monday: Home training (planche, front lever, grip, conditioning) Tuesday: Classes + neck Wednesday: Weightlifting + Conditiong + Grip/Forearms Thursday: Classes + neck Friday: Home Training (planche, front lever, grip, conditioning) Saturday: Kickboxing + neck Sunday: Rest I intend to split my training on mondays, wednesdays, and fridays to two short morning and evening sessions so I can focus on one objective at a time and to make the workouts shorter. I also intend to alter my routine slightly bit by bit each week for the first while until Im in full swing and feel there are no holes in my training. Also Im not sure if Ill go to the muai thai gym nearby where I already know people or to the kickboxing gym further away. I feel that the latter has better classes and instruction but doesnt allow for any freestyle gym time. I'll work this out by the end of the week. Diet I'll keep a log and edit in tweaks into here. For now what is in my short term goals is what Ill be doing as far as changing my diet. Lifestyle I do drink a little, maybe 8 beers or less on an average week I do smoke a little, I was using the patch but Im almost out and still indulge in about 5-8 smokes each week. Stress Level, low on average Injuries My right knee was injured about 10 years ago and can act up at times My left shoulder can be prone to getting testy when I do alot of certain types of movements Wrists, occassional soreness mostly just cuz of using a heavy nail gun at work, I dont often have to use that sucker much
How will you objectively measure this? What is your current max squat? Training the squat should be an absolute priority for all martial artists. You are doing too much. I would not be surprised with such a routine if you were constantly sore and made little progress. The principles of organising workouts do not change regardless of the sport - a technical or speed workout precedes a strength or endurance workout, a strength workout precedes an exhausting endurance workout, which is then followed by a day of complete rest or active rest - some easy, fun activity. Changing this sequence leads to overtraining.
1. Record myself and go frame by frame counting the frames starting from the first indication I will punch or kick. 2. I do have to test my max squat yet, I will test my max after about a month of resuming squats. 3. I have listed objectives to work on and not the actual workouts. Each objective will have a small parcel of time to be worked on and will likely not be what you may consider a full workout for that objective. The actual layout of my program is still in the air as I find where I am at as far as recovery is concerned. What you see is me making a quick attempt at working around the class times as well as factoring in the time I actually have and what I want to work on.
THURSDAY 9 hour day at work, a bit more strenuous than usual Class Jump rope Varied running They covered the basics of punching and kicking :30 air squat :30 roundhouses with 1 leg on bag Repeated cycle 4 times :15 speed drills on bag :15 pushups (didnt think to keep track of total pushups) Repeated cycle 8 times I think 2 minutes jab-upper jab (just what I call it)-cross 10 pushups 2 minutes same combo plus roll under left hook-counter left hook body-cross 10 pushups Rest 2 minutes jab-right upper-left hook 10 pushups 2 minutes same combo plus roll under right hook-counter right hook body-jab 10 pushups Stretched Home Wall neck leans front, left, right, back all :30 no rest x3 (45 degree angle for now) Food Breakfast-7:00 Homemade breakfast sandwhich (egg, sausage, cheese, bagel) Xl coffee Lunch-12:00 Ham sandwhich (onions, pickles, mustard, banana peppers, spinach, flax bread) Homemade protein cookies x4 (the wifey makes em, they have avacado, banana and protein shake in them is all I know) Homemade fruit salad (red grapes, pineapple, kiwi, pomegranate) Tiny v8 low sodium drink 250ml Coffee After work-5:00 Protein cookie Sip of veggie juice After class-6:30 Protein shake 25g Supper-7:30 Sadly i thought we still had some chili left over but no....so.... 2/3 a pizza 3 cups tea throuhout the night (chamomile and a chamomile blend) Lifestyle No smokes or alcohol today, sleep last night was terrible cuz the woman kept waking up. Probably 6 hours sleep and thats split up. Was tired at lunch but coffee rocket fuel got me goin again lol So the class was ok, it was a different guy than the last time, it seemed more like a boxing class than anything. I dislike classes cuz i can get alot more work in in the same amount of time solo but i have to make due in this town without an oldschool boxing gym like im used to...i also have to learn to kick . Pretty tame day but thats good getting back into it. Had a contrast shower cuz i know my chest will be sore tomorrow.
FRIDAY Home Training 7:30pm Flat Tuck Front Lever 10s hold Planche Lean 10s hold 60s rest X6 15 squeezes with "medium" gripper 50 squeezes with light gripper Repeateded for the other hand No rest other than the rest 1 hand gets while the other is working X3 Resisted Isometric wrist extension hold 60s no rest other than the rest 1 hand gets while the other is working X3 Food Breakfast- Whey protein 25g Homemade breakfast sandwhich same as yesterday Zinc supp Apple cider vinegar supp Xl coffee Lunch- Chili Vector bar V8 low sodium Hoemmade fruit salad: red grapes, kiwi, pineapple, mango Magnesium supp Apple cider vinegar supp Supper- Homemade enchiladas (no idea really what she put in it) Apple cider vinegar supp 2 cups of tea throughout the night Zinc supp before bed Lifestyle 1 smoke today at lunch. Stress low. Probably 7.5 hours sleep. My chest was pretty sore but it didnt limit anything really. It just feels like a workout and not training without doing any drills or shadowboxing. Ill work in some daily skillz stuff in the future some old drills I used to do and possibly some morning shadowboxing before work.
Saturday 5 rounds shadowboxing Did a light day, Im just getting back into it and also came down with a cold. Go figure, havent been sick all year and I get sick now :-/. Lamen I hate you. Sunday Rest Monday 10 second flat tuck front lever 10 second planche lean x6 (60s rest) 5 rounds shadowboxing Feeling pretty good today, now if I could have recovered properly over the weekend my chest wouldnt still be sore lol. Just an update on the whole smokes and alcohol part of the log. still havent smoked, still havent drank anything. As for food Ive been taking my supps and eating well. I was putting this all in with my ipad before but now I have a better way so it takes much less time (ipad is horribly slow since its ancient), I say this because I was thinking of dropping the food log but Ill keep it in. Food 7:00am breakfast sandwhich (homemade) coffee zinc, fish oil, apple cider vinegar 12:00am squash lasagna (homemade) vector bar v8 low sodium (250ml) fruit salad (pineapple, kiwi, strawberries, red grapes) magnesium, apple cider vinegar, fish oil 5:00pm 3 white chocolate cookies mmmmmmm 6:00pm Chicken breast yam fries (homemade) garden salad, italian dressing cup of tea (no idea what kind...was kind of a blend of whatever was in the loose tea holder in the teapot) 8:00pm on 2 cups camomile tea cup of milk Meat 3-4 Fruit 3 Veg 4-5 Dairy 2 Grain 2 NOTE to self. My lunch is hyuge at times, gotta shift the food around so I eat more at breakfast. Also need to start weighing myself tomorrow morning and do my best to estimate my current bf%
What would you consider a acceptable squat max for a martial artist, bw wise and why the squat over say the deadlift or power lean?
Tuesday Was halloween so any time after work was taken up with face paint, handing out candy, finishing off my pumpkin etc. Plus there was no class that day as well. Wednesday 10s Flat tuck front lever hold 10s planche lean hold x6 Thursday Jump rope Warm up running drills :30 speed drill on bag :30 hard straights on bag repeated 3 times I think There where some random pushups throughout the class, I just can't remember now where they where inserted since its been a few days Worked jab, left uppercut body, overhand right alot Isolated different parts of it and drilled it some more Worked it with a parter defending and attacking Work jab, right uppercut body, overhand left alot also isolated different parts of it and drilled it some more Worked it with a partner defending and attacking More technique work Friday 5 rounds shadowboxing Saturday Went early and jumped rope and shadowboxed, worked on some old footwork drills of mine mostly Class started so: Jump rope Warm up running drills 20 pushups :30 speed drill on bag :30 straight punches on bag x3 :30 leg raises :30 plank x3 10 pushups pushup middle position hold until everyone finished Jab cross technique Worked on basic footwork and circling integrated that with the jab cross and drilled it forward and backwards also did a simple distancing drill for the jab cross with a partner Teep kick technique Worked it on the bag Jab, teep kick technique Also worked it on the bag Worked a southpaw version of teep kick or a switch teep kick (whatever u call it lol I dunno Im just a silly boxer trying to learn kickboxing/muay thai) Worked it on the bag Drilled doing teep kick after teep kick switching legs moving forwards Did it on the bag as well I stayed after class and worked the bags a working a bit on what we worked on that day and just kinda shaking off the rust from other stuff. That was another 20 minutes of just some light technical bag work.
MONDAY 5 rounds shadowboxing Im drilling jab-left upper body (moving left off centerline)-right overhand- left hook. Ive always been way on the outside boxing so my uppercuts are maybe not so good and awkward. I switched partway through to just drilling the jab and uppercut. If I were just standing throwing itd be totally fine but im stepping with the uppercut too while moving off centerline and I find it awkward. Feels like the combo would work well, havent sparred at this gym yet so Ill try it first sparring day. The owner kept saying "1 month trial" so I may have to wait a month before that happens, well see. Oh and between rounds I practiced teeps.
TUESDAY stretched jump rope running drills (had pushups mixed in there this time) :30 leg raises :30 plank :30 leg raises :30 plank rest x2 :30 speed drill (bag) :30 straight punches (bag) :30 speed drill :30 straight punches 10 pushups rest x 3 1-2 distancing partner drill teep practice teep practice on bag teep practice on partner (light obviously) did the same as above with the lead leg, right roundhouse (low), left roundhouse (low), same leg teep and roundhouse both sides. 25 right roundhouse as fast as possible 2 laps around gym 25 left roundhouse 2 laps 25 right teep 2 laps 25 left teep 2 laps light shadowboxing for a bit and that was the class. stayed and hit the bag and shadowboxed for 20 minutes after class working on combos from previous classes and my kicks, also tried working kicks into a few of my own combos. the kicks feel best in my own combos when I use straight punches and match sides of the punch with the kick. Ill keep at that but work on the opposite as well. The combo I said felt awkward yesterday felt good today.
Wednesday Nothing, my bicep tendons where a bit sore. Ive had this frequently before so it sounds like its more of a thing than it is. Usually happens when Ive been shadowboxing alot. Thursday got to class a bit early and worked on kicks on the heavybag for a while then... jump rope running drills 5 rounds of: :30 pushups :30 straight punches on bag (hard) :30 speed drill on bag :30 rest me and 2 guys paired up for the pads section of the class since we had an odd number. 1 would hold pads for one guy while the other would work the same combo on the bag and wed switch part way through. jab, left upper body, overhand right same plus roll under left hook and throw your own left hook body, cross same plus left roundhouse did it all again with the left roundhouse at the end of each combo, on the third that already included the left roundhouse we added a right elbow....I somehow missed that part so I wound up doing the same combo as last time but whatever Im still working on getting my kicks and hands working together (when will they just get along? lol). after working each combo we did 10 pushups then we all lined up and threw jab, left uppercut moving forward the whole time, probably so he could just make corrections to form if he saw any. then we did the same but adding the overhand. lots of pushups today. that left roundhouse just suuucked...
FRIDAY 5 rounds shadowboxing did 10 pushups between rounds and whatever time was left I spent in the frog splits so I spent most of my time working on the combos we did last night to try to fix the lead roundhouse. figured out my stance would narrow as I threw the punches leading up to it so when I took my step to the left it wouldnt open my hips up as much so my kick sucked. So I worked on fixing that as soon as I realized it and kept at it for the remainder of all the rounds. still need more time with it to make it right. I figured id start doing something productive between rounds when I shadowbox since its not very intense shadowboxing since im working specific things usually.
SATURDAY 5 rounds shadoboxing 10 pushups between rounds and the rest of the....rest...was spent in frog splits 1st round was all lead roundhouse, 2nd was cross or overhand right plus roundhouse, then i put the uppercut to the body before it, then the jab before that, and repeated the same for the last round. So i realized the step to my right did help my kick feel better when Im just kicking at air but if I had something in front of me to hit itd just be super awkward again like when I did pads cuz my kick would have almost nowhere to go side to side so I changed it to a smaller step, maybe a few inches and put a mark on the wall as a "target" and I think i may have it mostly right this time. I wont know until I can kick pads again to know for sure but Ill run with this for now. kickboxing class was cancelled today for rememberance day.
SUNDAY 5 rounds shadowboxing same format as yesterday only i changed the stretch to the one where you kinda squat down on one leg and the other is sticking straight out to the side and toes pointed up, did each leg for 20 seconds between rounds along with the pushups. I checked out a few videos on different lead roundhouse kicks and I think whats expected of us in the combo im working on is a karate style roundhouse, seems like the only thing that fits with the space were given with it. So I did that today which is kinda what I did yesterday only this time it was more deliberate. Im speeding up but noticed my right started to turn into an arm punch when I sped the whole thing up. I tried a drill that was mentioned in one of the vids I watched..grab a hold of something like a railing and lean back pointing your knee where you want to kick and hold it there and flick your kick out and do it a bunch of times. I really need to work on flexibility in my legs cuz unless I plan on roundhousing a guy to the nuts repeatedly van damme style this isnt gonna cut it. When I do it all together dynamically i can kick higher but this way totally exposes my inability to lift my knee high.
MONDAY 20-30 minutes stretching just my legs/hips/groin 5 rounds shadowboxing same format as before stretching and pushups between rounds, same combos. The last round I shadowboxed freeform and peppered in the combo Ive been working on. Worked on inserting kicks into different parts of different combos (beginning, middle, end sort of thing). Wish I had more space cuz after my combos all I can really do is move back to the wall. Maybe Ill just move even more stuff out of the room, its practically empty as it is but I could gain a little floor space. I dont want to get in the habit of using predictable footwork. I wont be able to make classes this week I dont think, my work is in the next town over and Ill be doing 11 hour days and getting how halfway through the class :-(. I'll try to make up for it here. Ill be able to hit the kickboxing class on saturday at least tho. I just hope nobody writes me off as a flake since I just started there and now I have to miss a few classes.
TUESDAY :30 straight punches on heavybag :30 speed drill :30 straight punches :30 speed drill then held pads for partner then I these on the pads: 2 rounds straight right-lead roundhouse 1 round shadowboxing it 2 rounds jab, right roundhouse 1 round shadowboxing it 25 lead roundhouse 2 laps 25 rear roundhouse 2 laps stayed for a while after class and just worked kicks on the heavybag. K so I showed up a little late cuz of work but I made it just at the tail end of the warm up just in time for the good stuff. So I guess my coach liked my cross-leadroundhouse cuz he used me to demonstrate for the class how to do it however he did give me a tweak...Im flicking it out too much and need to get my hips in there more. Glad to know my work on that combo paid off tho and got me this close to doing it right. Ill keep at it but work on my right round a bit more as well. Oh and I dont do it often but when I shadowbox with the kick I shouldnt spin all the way around which is kind of a no brainer, but once in a while Ill over rotate so I need to work on that as well. At least thats one advantage to the room I use for my shadowboxing, if I spin I'll probably break something.
THURSDAY kicked the bag for a while before class just working technique, mostly roundhouses. note if my legs bent more when I contact the bag it puts my hips into it more. jump rope running drills :30 leg raises :30 plank :30 leg raises :30 plank :30 leg raises :30 plank :30 rest x2 1-2 partner drill :30 speed drill :30 1-2's :30 speed drills :30 1-2's :30 rest x2 alternated between mitts+body pad, shadowboxing and heavybag with these combos 1-teep right 2-teep left finished with shadowboxing alternating the two So I realized my teeps off. watching the instructor his foot kind of gradually gets up to its highest point and thats where he hits. So its at its highest point only for impact. Where Ive been doing my teep with my foot kinda moving straight out from my body at its target where his comes up at an angle. Played with it today in class and it feels faster, mine feels more powerful but you could probably see it coming a mile away so it does me no good if it wouldnt land. Its kind of annoying that whenever theres a kick in a combo my technique for the punch before it deteriorates because Im already thinking of my kick, foot positioning etc. Itll come with time to be sure but its still annoying lol. My energy before class was abysmal, almost fell asleep twice, head swung back n everything only the sensation of falling woke me up lol. Been working way too much lately. On the plus side I havent smoked basically since I started this log so thats awesome. Ive been struggling with quitting for about 6 months and been doing well but never quite making past a week without a smoke and then once I had one the next 2 weeks where a write off where Id have 1 or 2 most days. So, yay for that.
FRIDAY 5 rounds shadowboxing Kind of free form today but focused on the combos weve done in class so far which Ive been writing on a dry erase board in my workout/gaming den. I feel like Im losing my punches amidst all these kicks so I may start to break up my shadowboxing a bit, do a few rounds just hands, then mix in some short combos like the 1-right kick (teep or round) or 2-left kick (teep or round) and same side combos which I find feel more natural than opposite side combos with the kicks like 1-left kick and 2-right kick, then a couple rounds drilling the crap out of what was in the last classes...Im going to remember I put this in the log today and play with the format until tuesdays class and see if I can nail anything down that feels right.
SATURDAY kicked the bag and shadowboxed a bit before class running drills (more elaborate than before, had reaction drills and different footworks in it, I really liked it, ended with piggybacking our partner around the gym for a bunch of laps) partner drills: 1-right round 2-left round 1-right teep 2-left teep catch and return jab guard rear round guard rear round counter left teep swipe left teep 1-catch jab-right round-guard right round-counter left teep-swipe left teep ^^^^^the bolded part was what one partner did while the other did the unbolded, we would alternate who did what....****....so bad at these more complicated drills especially when Im trying to use what I JUST learned lol and apparently we where NOT trying to hit with the jab in this combo (just draw a reaction) so I was waay to close when Id throw my right round and I was kinda thick and not getting what they meant by how I was too close until they told me that im not trying to hit with the jab. During the catch and return portion I was paired up with a guy who actually fights and is having lots. the first round or two I was with people who just threw the jab without any intent on hitting me so I was just kinda lalala you know just going through the motions and he woke me up lol then it was alot of fun cuz we actually would do the drill and try to catch each other, I was forced to just go straight forwards and back though mostly cuz the way the class was set up with people in lines and close together but it was still fun.
SUNDAY Rest It wasnt really supposed to be rest but I was in the midst of alot of drama since thursday so ambition was a bit low that day probably because of the drama which had just subsided. MONDAY 2 rounds shadowboxing (boxing) 2 rounds basic 2 strike punch-kick combos 2 rounds shadowboxing "free form" each round followed by 10 pushups. No stretches since that day I did 30 minutes of stretching just on my hips/groin Ive had a sore spot just under my left glute so Ive been avoiding stretching mostly. Its almost gone. Ill return to stretching after but Ill be a bit more gentle with myself from now on. I feel pretty repetitive with my shadowboxing (boxing) so I'll work on that during those rounds, Ill add a few combos to my whiteboard for those rounds specifically as a reminder to work them into the mix. I felt like I needed more rounds with the 2 strike punch-kick combos but stuck with the plan. The free form felt pretty decent, it lets me work out an idea what I should do in sparring and Im trying to maximize my use of the limited space I have with footwork instead of just drilling combos going forward and back. With the boxing and free form rounds its definitely more strenuous as far as cardio goes since theres alot less "do the combo twice, step backwards across the room for space and do it again"ness.
