Hey guys, I just wanted to post my workout routine so that I might get some feedback on things I need to change, add , or leave out of my training. Thanks I start out in the morning right as I wake up, I shake out my muscles and do 10-15min of dynamic stretches, than I hop on my stationary bike and ride at low intensity for 30min, or I run for 15min. After my muscles are nice and warm I stretch them with some light stretches for 15-20min. In the afternoon I do cardio and Karate. I normally do 15-30min of jump rope with mixed intensity. Than I train my Karate for 30-45min.(Forms, self defense, kicks and punches.) Then I stretch for 30min, i'm trying to get a full side split, and i'm pretty close.(6inches) After I stretch I take a break for a little then I do yoga for 30-60min. In the evening I either weight train or do body weight exercises. Weight Training: Body Weight: 3 sets of Curls 100 push ups 4 sets of triceps 50 inverted rows 3 sets of shoulder raises 75 squats 2min of kettlebell swings. 4 sets of 1min hand on the wall. I do abs every night: 2 sets of crunches 2 sets of sit ups 75 leg lifts. Then I stretch a little more! Thanks for reading, please leave a comment with you feedback. Thanks all!
- In the morning, you may want to start with static stretching before your dynamic stretching. When your muscle is cold, start with dynamic stretching may cause muscle pulling. - You may want to add some "functional weight training" such as to throw a 90 lb throwing dummy 60 times. - You may also want to add "single leg balance" training.
Change curls to pull ups or pendlay rows Cchange triceps to overhead or floor press Change shoulder raise to cleans
Thank you for your imput. I need to buy some new weight training equipment, cause all I have is barbells and dumbbells.
I imagine you're young and out of school hence why you can manage 4 hours of training every day. What are your goals?
Yes i'm 15, I get up at 6:30am, start school at 8:00am and work till 2:00pm(i'm home schooled). I would really like to be able to preform the splits and build up my kicking speed.
Hello NinjaPlease, I'm about the same age, pleasure to meet you. Before anything, what are your goals? Getting a six pack, splits, gaining strength and/or mass, etc?
Pleased to meet you as well, I'm more focused on gaining flexibility so I can kick faster, I have the beginnings of a four pack but its not my main goal.
Okay, not a pro at this, but I can attempt to give you a couple of suggestions. First off, ease of all that ab work. Toss in some planks and deadlifts, and some Glute Ham Raises if you can do them. Doing all that ab work without that lower back exercises can increase your chance at lower back injuries substantially, and lower back injuries are something you do not want. At all. In terms of working weights and bodyweight exercises to increase kicking speed, I recommend Barbell Squats, Squat Jumps or Burpees, Deadlifts, and maybe some adductor flyes and pulldowns. Addressing flexibility, you may want to take a look at the following link: Brilliant post by Patrick Smith: http://www.martialartsplanet.com/forums/showpost.php?p=1074377341&postcount=216 Our resident flexibility expert: http://www.martialartsplanet.com/forums/showthread.php?t=85373
If you have a barbell then there's a lot you can do. I did a push pull legs split following This advice and increased my lifts pretty darn good over summer. https://www.fitocracy.com/forum/topic/4089/ Read this nd let it be your bible.
Thanks, the isometric part really helped me understand. Im gunna ad it into my stretching routine. Thxs.
OMG. You peoples are doing very tough job. I am doing just 60 to 90 minutes. And i think its enough for me. Anyways here is some different ideas for me. I would like thanks to you that you share this post here with us.
My routine is so much different from what most people post on here that its not even funny. I mean I dont have a problem with the routines people post here, in fact i applaud anyone who is working out, but wow Im really doing things a lot differently. These are my suggestions but bear in mind Im not an expert just yet. Ok first off your young so thats actually a good thing because your body should recover pretty fast. I strongly suggest that you look into nutrition and how to eat right, the internet has alot of good stuff on that and so does the library it shouldnt be a problem. My next suggestion would be dont ignore training cardio indurance (lungs heart, running) and dont ignore muscular endurance training (push ups, anything with reps of 16 or more.) pay attention to your core and dont leave it out of your work out ever, also realize that your lower back is part of your core and you need to train it evenly with your abs. Go check out my training log journey of chaos it has a sample routine you might like.
These are not exercise, they are mix of human and avian bodyparts. OP, your doing too much stuff unnecessary and not enough necessary stuff. If you have a barbell why not try this dan john work out. Power clean 8-6-4 Military press 8-6-4 Front squat 8-6-4 The front squats and Presses are powercleaned up to start the set once.
A few thoughts: Too many people start doing a highly specialised bodybuilding routine where you do loads of sets split up by bodypart, and too many people think that 'bulking up' is the best way to make progress. I realise this view is a might unorthodox, but IMO as a beginner you don't have a specific problem, you have a general one. What you want is a program that builds up your physical capacities in a generalised way. This means cardio as well. I tend towards the view that, certainly to start off with, improvements in one area tend to contribute towards areas in others. At a certain point, you'll have to start making compromises but that point is not now.