please list youre avarage workout!

[duchman]

please list youre avarage workout!

When you are in ma class.
and when you are in the weight room.

[Martial Artist]

Are you looking to start working out?

[dan downard]

Warm up exercises.10 mins of holding guard.Then some tech instruction and then grapple to submission 5min.Change partners and grapple to sub for 5 mins.More tech instruction and change partners and grapple to sub 5 mins.
Then a nice game of king of the mat.Eliminations 5 min rounds to end with a single winner.The whole class participates.Then grab someone and get a few more minutes of grappling in before they kick you out and go home.
Next class may be all grappling to subs changing partners every 5 mins.
You never really know what your going to be doing.
No set pattern or anything.
That way you never get into a grove and become apathetic towards your training.
Keep things interesting.

[YeLLa-TiGeR]

For Sparring:
10 min warmup
stretching
focus drills
power drills
sparring

OR
10 min warmup
cardio with speed drills
cool down with power drills
pushups
calf raises
leg raises with partner
crunches
jump squats, leapfrog, squats, duckwalk
power drills


I do this 4 times a week for 2 hrs.


For weights

warm up
stretch
bench 5 sets of 8
bench 4 sets of 8 close grip
bench 4 sets of 8 wide grip
incline bench 5 sets of 8
flys 5 sets of 8
dips, 5 sets of failure
tricep pulldown 5 sets of 8
arnold press 5 sets of 8
lateral raises 5 sets of 8



workout 2
chin ups 5 sets of 12,10,8,8,8
upright rows 5 sets of 8
rows 5 sets of 8
barbell ez curls 6 sets of decreasing weight 8,8,10,10,12,15
dumbell curls 5 sets of 8
cable curls 5 sets of 8


I repeat each workout twice a week, resulting 4 days a week at the gym at wed. fri sat and sun.

[Stuart S. Igarta]

I practice GJJ 3 times a week (Mon., Wed. and Fri.) and JKD 2 times a week (Tues. and Thurs.). I'm 39 so I don't lift weights as often as I use to, but try to lift at least 3 times a week, Tues., Thurs. and Sat., I believe in the phrase "go heavy or go home."

[YeLLa-TiGeR]

TTT, im curious to see what other people do.

[Kyoshu]

Hope this helps.

Have made some changes to workout since I posted it last year.

MA: Mon - Sat
15 mins warmup
Technique drills (striking, throwing, etc)
Hitting the bags & pads
Sparring
Arnis (stick, knife, etc)

Cardio:
Run 5KM, 5 days/week

Weights:
Day 1

Chest:
Flat Bench Press, 4 sets of 10. 100-130Kg
Incline Bench Press, 3 sets of 10. 90-110Kg
Flat Bench Dumbell Flyes 3 sets of 10. Light wieghts slow movement. 20-25Kg/dumbell.
Hammer Machine chest press. Sitting down machine that you press forward on, but doesn't use machine plates. Is loaded with free weight plates. Tends to hit the decline spot and much less hassle. 80-120Kg.

Back:
Weighted Dips: Add 30-40KG to own weight while doing dips, using waist chain. 4 sets of 10.

V-Bar pullups. Like chin ups, but using a V-Bar. 4 sets of 10.

Day 2

Shoulders:
Sitting dumbell shoulder press. 3 sets of 10. 30-35Kg/dumbell.
Standing Lateral shoulder dumbell raises. 4 sets of 10. 13-15 kg/dumbell.

Bi's:
Standing dumbell hammer curls. 3 sets of 10.23-26kg/dumbell.
Dumbell concetration curls on preacher bench. 12-15kg/dumbell.

Triceps:
Standing cable pulls downs. 3 sets of 10. 85-100lbs plates.
Sitting tricep extensions. Both arms extending at same time holding 35 kg dumbell. 3 sets of 10.

Rest day/Legs

Rest other muscles, but do leg workout.

45 degree leg press. 300-400kg stack. 3 sets of 8.
Legs extensions on machine. 75-85lbs. 4 sets of 10.
Calf raises. 90-110 stack. 3 sets of 10.

Sleep & eat just about all of Sunday.

Kyoshu

[Underdog]

Everyday: 30 to 45 min running; min 6min/km.
ab work and heavybag work.


Three times a week:
-35o to 1000 jumping jacks
-sprawl and push-ups; pyramiding to ten then to zero (11o tot)
-stretching
-ab work; 200 to 1000 reps total
-hindu squats; sets of 50
-bridgework
Then depending to days:
-greco pummeling
-thai pads work
-groundwork and submission
-nhb sparring

Two times a week:
-going to a boxing gym and get my azz whipped sorry.

I do not lift anymore; I'm trying to lose weight.

[E1am]

My only workout these days is at Gracie Japan. I go three times a week. Sometimes, like last Friday and Saturday, I'll do two classes in a row. I try to get there a little early and do some stretching and warming up on my own. Calsses are one and a half hours and break down like this:

First 15 minutes, warm up and stretching. This can be different everyday. Sometimes we just stretch, sometimes we do push ups and crunches, and sometimes we do ukemi.

Next 30 minutes, technique training. Usually 3 or 4 techniques a class. Usually do the same or similar techniques all week.

Last 45 minutes, sparring.

[Biz]

One day, I work the back of my arm and shoulders, doing 3 or 4 exercises. The next day I work the front of the arm also with 3 or 4 exercises. Then on the third day I don't lift.

On top of that, every day I do some walking and/or jogging/running, crunches, push ups and sometimes other various things.

I've got a good frame and my muscles respond really good, it's just my diet that's kept me overweight. But I've lost about 40 pounds of fat. Still got more to go, I'm doing good.

Right now I'm sick though, too weak and achey to lift.

[bruce415]

Workout

My workout:

push ups
sit ups
crunches
splits
groin stertch-side to side
side squats lunges-deep
deep knee bends
calf raises
leg lifts.
Animal walks 2 sets of 5 laps of each around the rrom.
bear walk
bunny hop
crab walk
duckwalk

[dkm]

I just have lots of sex.....only workout I need.

[Szczepankiewicz]

Fortuneately for you, you don't have to rely on anyone else's schedule. The perfect workout plan. Just don't strain your forearms....

[Tom Yum]

Hoe gaat het duchy,

1. Weight Training 3x per week - heavy lifting/functional strength
2. Boxing/MT 1-2x per week - shadowboxing, pad work, bag drills and sparring drills.
3. General Conditioning 1-2x per week- 2-3 mile run, sprints, core conditioning (abs, lower back, neck)

[fullcircle]

I workout in class 2x a week, teach 2 nights a week (not much of a workout), open mat grappling for an hour on Sat., open mat free sparring for an hour on Sat.

Weights:

Monday/Thursday
Bench press
butterfly machine/dumbell press (superset)
cross cable/bench (machine) (superset)
flys/lying pullover (superset)
decline press/close grip press (superset)
abs

Tuesday:
Standing curl/tricep extension (superset)
standing dumbell curl/tricep machine (superset)
curls (machine)/standing french press (1 arm) (superset)
lying dumbell curls/1 arm tricep extensions (superset)
concentration curls/french press (superset)

Wednesday:
cardio (run, bike, bag work, whatever I'm in the mood for)
abs

Friday:
Legs, shoulders, back (this is getting lengthy, the usual exercises)
abs