Help with putting together a weekly workout programm

[lokate]

Lets begin with introducing myself.
My name is Wim Lokate, male, 45 years of age and I live in Holland. So I hope you can read what I will try to say (my Englisch is not that good).
From the age of 15 i practice all kinds of martial arts (karate, pencjac silat, kung-fu, boxing, kick-boxing etc.). When we are younger we trained every day with a couple of friends. We tried to learn as much as we could and every 2 years or so we go to a different martial art.
Now we are older and i am the only one who still is training. I give lessons and try to teach all the things that i have learned over all these years.
I try to use JKD as guideline so I dont have a style or something like that. I want to train as realistic as possible.
Since Internet i am quit confused about my trainingsprogramm.
Everybody is talking about the importancy of strengthtraining.
So i have tried everything. I have tried a few bodybuilding programms (Frank Zane, Franco Columbo, Arnold Zwarzenegger etc.), i have tried H.I.T.-training, low-rep heavy weight training, dynamic tension, programms of Marco Lola, bodyweighted exercises from Matt Furey etc. etc.
Nothing seems to fit in. When i was younger we never did any strenghttraining. We only did the normal push-ups, sit-ups, running, cartwheels, handstands etc. And i must say: we were quit good.
Now i get a little older but i still want in as good shape as possible. You know how it goes when you are a teacher. Everybody looks how you look like and everybody try if they are stronger then you.
Of course i do know that i can stand-up to most of these guys because of my experience in the martial arts.
But for myself i want to be more muscular and have more endurance.
Its hard to make such a programm because you must run, you must do weighttrain and of course you must practice your martial arts.
And when you have a full-time job and a family its hard to fit everything in.
Of course i have read the book: Expressing the human body from Bruce Lee (John Little), but there are people who say that this programm is rubissch and outdated.
Can you please give me a example of how a workout can look like (Just one I can use as a guideline for example sets, reps, what kind of exercises, how many times a week etc., how about running etc.).
When you will help me please dont be afraid that I get overtrained. I train for many years now and I try to train hard. Most of the times I train 6 days a week (exept sunday).
Hope anyone can help me with my problem.


Wim Lokate
lokate@home.nl

[Oreomeister365]

people seem to like to do their cardiovascular work (straightforward ones like running and biking for example) on days they don't do their work outs. And ab work can be done everyday if you want to. The more dedicated members here have workout plans that basically go; workouts mon, wed, fri, cardio tues, thurs, and sat, and any number of martial arts lessons throughout the week, and ab work almost every day. They also include supplemental programs like air alert three and naked warrior exercises if they feel inclined to do so-usually on days where the work is less hectic.

As far as how many reps to do for work outs, that kind of depends what you want out of the exercise (I'm not very good with this type of thing). But what are widely considered the most important work outs are the core ones- mainly squats, bench press, and deadlifts. These work multiple important muscle groups, almost your entire body. Work outs usually consist of these with some exercises focused on specific muscles as supplements. If you need to know how to do them I advise going to google.com and looking them up, theres probably millions of results on them.

Thats the extent of my general knowledge.

By the way, your english isn't bad at all, just a few general errors.

[lokate]

Hello Oreomaster365

Thanks for your answer.
I know, when you take 10 martial artists they all train different.
The problem is that, I train for a very long time now, still got confused by all these different workouts.
For a long time I did my strengthtraining between my martial arts training.
So I did for example a little bit of punching, after that bench-press, then kicking, then bicep curls or pull-ups, then I did both and did another strength exercise.
But many people find this rubbisch and say to leave strengthtraining to strengthtraining days and martial arts on martial arts trainingdays.
Maybay I must go back to my own trainingroutine. That way I have more time for running, stretching etc.
Take care

Wim

[Tupacalypse]

Strength training, is not an essential asset to Martial Arts. I lift weights daily to gain mass and strength, but you'll often find that repetition of M.A move's will suffice enough. If you are thinking of appling it though, remember that:

To gain strength, go higher reps but lower weights.
To gain mass, go lower reps but higher weights.

Simple as that. And I might also add, that Kettlebelt training, is a great way to increase strength.

Also, try this. Every lesson you give, spend 10 minutes meditation before, and after the lesson. Meditation, or the art of Zen, can be a huge key to unlocking the unlimited potential that the body and mind share. Zen monks, are capable of performing virtually super human feats, through many years of it. It's because once your mind and body become one, there is nothing to stop you from becoming stronger and stronger.

[HtTKar]

You've been at this for 30yrs. Dont worry, we're all confused. Noone knows the perfect workout routine. whatever you do, enjoy it or you wont keep up with it.

bodyweight exercises in the morning; One-hand pushups/pullups, burpees, many types of crunches.

stretching
Plyometrics; Jogging, swimming, sprinting, running, jumping,
stretching
bag work and weightlifting

class.
bagwork and practice the lessons from class in the evening

[lokate]

Thanks

Thank you all for your respons.
Maybay some will write his weekly workout schedule here so i can look if it is something for me to.
At least I can us e it as a guideline.
And is there anybody out there who know the exercise that are the best for H.I.T. Traning?
I have read that this kind of training gives good results in a short time.
And does anybody have experience with SCT (Static Contraction Training) from John Little?

Wim

[aku aku]

Can you please give me a example of how a workout can look like (Just one I can use as a guideline for example sets, reps, what kind of exercises, how many times a week etc., how about running etc.).

Weights should be limited to improving your general strength so keep the reps to 5 or less. Many people try to build endurance by doing higher reps but it doesn't transfer well to martial arts, you're better off doing a few more rounds on the heavy bag or something more martial arts related. A martial artists has no need for a body building type program and has little use for isolation exercises like leg extensions and leg curls. You should focus on multi joint lifts that work a lot of muscles like: squats, deadlifts, different kinds of rows and presses, pullups, dips.

One idea is to pick 3 exercises: a push, a pull and a lower body. Do 5 sets of 5 reps three days/week. You can even alternate between 2 workouts:

Workout 1: Squats, military press, weighted pullups

Workout 2: Deadlifts, weighted dips, 1 arm rows

This might seem short but it will impove your overall strength without taking too much time from your martial arts workouts.

A lot of people believe in running to build endurance but it has been argued that long distance running doesn't work the same energy pathways that are used in martial arts. Better choices might include sprinting, heavy bag, high rep ballistic drills like dumbell snatches, hitting tires with a pipe, etc. There is a lot of informtaion in the articles section at www.dragondoor.com

[lokate]

Hello Aku aku

Thanks for your examples. That kind of examples are the things I was searching for.
So do you think that if I follow such a routine I will build more usefull strength?
And what do you think off abdominal training?
What are realy good exercises to follow(sets/reps).
And do you think that Power off the People is a good programm.
I have read that Pavel said that u can do that routine everyday, even when you do your martial arts (or running) the same day. Do you think thats true?
I like to do the deadlift, the sidepress, and then pull-ups, bench-press and bicep curls.
Do you think thats good because only the deadlift and sidepress seems to less to me. Or maybay I can switch between one day only the deadlift and sidepress and the other day the 5 exercises I just mentioned.
Looking forward to your reaction.

Take care
Wim

[aku aku]

Thanks for your examples. That kind of examples are the things I was searching for.
So do you think that if I follow such a routine I will build more usefull strength?

It's only one example and there are other methods that will work but I think something like I described would be more useful than a lot of the body building programs you see. If you choose multi joint exercises you can work most of your muscles in a short time and keeping the reps low allow you to lift heavier weight which is better for building strength. Sports science describes it with the S.A.I.D. principle: Specific Adaptation to Imposed Demand which means that your body adapts to the demands placed on it. If you want to be stronger you must lift heavy weights, if you want to run long distance you must run long distance, etc.

And what do you think off abdominal training?
What are realy good exercises to follow(sets/reps).

Abdominal training is important. Like any other muscle, if your trying to build strength in your abs the exercise should be hard enough that you can't do more than about 5 reps. You can do a couple of sets every day if you wish or you can do 3-5 sets 3-5 days/week. If you're trying to build work capacity or general physical prepardness you might benefit from higher reps. I've had great results with the full contact twist described in Pavel's book "Bullet Proof Abs". It's kind of hard to describe over the internet but I would recommend reading the book. You can also do side bends, the ab wheel, hanging leg raises (most people don't do it correctly), roman chair situps (use weight if they're too easy). There are others, these are just some examples.

And do you think that Power off the People is a good programm.
I have read that Pavel said that u can do that routine everyday, even when you do your martial arts (or running) the same day. Do you think thats true?
I like to do the deadlift, the sidepress, and then pull-ups, bench-press and bicep curls.
Do you think thats good because only the deadlift and sidepress seems to less to me. Or maybay I can switch between one day only the deadlift and sidepress and the other day the 5 exercises I just mentioned.
Looking forward to your reaction.

Take care
Wim

I think all of Pavel's material is great. You can workout every day if the volume is low and you cycle the weight. His Power to the People program does allow for some flexibility. You can alternate maybe deads and side press one day with squats and bench press the next. Another possibility would be to change exercises every month or so. You can do ab work and some pullups at the end of the workout, etc. You can do an easy, about half your max, set of pullups every so often throughout the day. Feel free to experiment and make adjustments based on your needs and recovery ability. If you do more exercises you might not be able to work out as often. If you're trying to build muscle mass you will need to do higher volume less often.

A few links you might find interesting.

http://www.cbass.com/HardestSitup.htm

http://www.cbass.com/Synaptic.htm

http://www.cbass.com/Pavel'sLadders.htm

http://www.mikemahler.com/articles.html

http://www.myodynamics.com/articles/ma_articles.html

[lokate]

Hello Aku aku

Thank you very much for all that information and dose usefull links. Realy apriciated it.
Do you think its stupid that all these people read Expressing the Human Body from Bruce Lee and than use the routines he does there?
I think that Bruce was way ahead with his trainingmethods but I cant believe that he did 3 weighttrainingroutines a week (every week, and every week the same schedule).
I dont think this can be true. I have read somewhere else that Bruce likes to do for example Bench press for 3-4 sets and that he did as much as he could.
Sometimes 30-40 reps, of course with a lighter weight.
Do you know the weighttraining routine off Bas Rutten?
He likes to do supersets with pushing/pulling exercises and he does 3-4 sets off at least 30 reps to.
I have tried it to but I find it boring after awhile.
Again, thanks for explaining everything so well.

Take care

[aku aku]

Do you think its stupid that all these people read Expressing the Human Body from Bruce Lee and than use the routines he does there?

I guess I wouldn't use the term "stupid" but there are better sources of information about strength training than a book about Bruce Lee. Martial artists didn't do much weight lifting at the time and my guess is that he was probably influenced by the body builders of the day.

I think that Bruce was way ahead with his trainingmethods but I cant believe that he did 3 weighttrainingroutines a week (every week, and every week the same schedule).

Keep in mind that a lot of what you see in Bruce Lee books comes from notes that he wrote down when he was alive. Just because he wrote it down is no guarantee that he followed it for any length of time. Personally, I've written down whole workouts as a way to organize my thoughts and then never even followed them.

Do you know the weighttraining routine off Bas Rutten?
He likes to do supersets with pushing/pulling exercises and he does 3-4 sets off at least 30 reps to.

Unfortunately I don't know anything about Bas Rutten's workouts. I'm not sure what his goal is when doing high reps, they have their use but it's not the most effective way to develop strength. Keep in mind that people have different goals and their workouts should reflect that.

[aku aku]

Do you know the weighttraining routine off Bas Rutten?
He likes to do supersets with pushing/pulling exercises and he does 3-4 sets off at least 30 reps to.
Take care

A lot of the advice I gave you applies more toward striking, that looks like where most of your background is. High rep training is useful for grappling and groundfighting. Kickboxing requires explosive strength with the endurance to keep it up. Strength is best developed with heavy weights and endurance for striking is best developed on a heavy bag or punching mitts. In grappling, you need a lot of strength/endurance including isometric strength/endurance so you can maintain your grip on the opponant. High rep training and isometric training is good for this.

[lokate]

To Aku aku

Hello Aku aku,

thanks again for all your help.
You seems to know a lot about training.
I have write to you how long I train and what things I have tried.
Could you help me with putting together a daily trainingprogramm wich I can use as a guideline?
I want to train 6 days a week (exept sunday) for 1 hour orso.
I try to train the Jeet Kune Do way. I know that sound maybay strange but I try to read (and incoperate that) off Jeet Kune Do as much as I can.
I want to be a complete fighter, so I want to have more endurance, more muscles and off course functional strength.
I do have dumbells, barbell, bench, bullworker, expanser, heavy bag.
So I cannot do cable work or something like that but I can do pull-ups and dips.
I am almost 1.90 m long and weight about 90 kilo's. I have a little fat around my abdominals.
I have a good condition but I am not that strong. I think I have good fighting skills, I can kick and punch quit good.
By good condition I mean that I can run good but when there is interval training I find it hard to continue.
So I want to do it all. Boxing, grappling etc. Maybay its best if I say that I want to survey on street if neccasary. But, since I teach adults and childeren to I want o be in good shape (stamina, strength, looking good etc.).
Hope you get the point.
If you need more information, please write to me.
You can write to my email adress if you want that.

Take care

Wim
lokate@home.nl

[aku aku]

Hello Aku aku,

I have write to you how long I train and what things I have tried.
Could you help me with putting together a daily trainingprogramm wich I can use as a guideline?

First I’d like to point out that you can’t just write down a workout and
tell someone “this is the best workout for you”. It might be just what you
need or you might have to make some adjustments based on your experience, recovery ability, goals, personal preferences, available resources, current conditioning level, etc. Anyone who tells you otherwise isn’t telling the whole truth so consider the following more of a starting point. Pavel Tsatsouline once wrote that “The human body is adaptable and while your workout needs to be good it doesn’t have to be perfect.” Don’t worry too much about finding the perfect workout. Define what your goals are, design a workout, and make adjustments as you learn more and get more experience. After about 6 weeks your body gets used to what you are doing and stops adapting so you have to change things anyway. That being said, here are some ideas for you to consider.

From what you’ve written, it looks like you need to focus on building
strength and anaerobic endurance. Since it's unproductive to work on more
than a couple of goals at a time we will focus on these. I like circuit training
because you can use shorter rest periods, which saves time and gives you
some anaerobic conditioning. Try the following 3 days/week.

Pull-ups (weighted if necessary)
Dips (weighted if necessary)
Deadlift
1 hand rows, right then left
Side press, right then left
Squats.

Go right down the list 5 times doing 5 reps of each and rest as short as
possible. It’s a tiring workout so I would be careful about the low back
during the deadlifts, make sure your form stays perfect. If it’s a problem,
you can substitute sumo deadlifts, which are easier on the back, or you can do 1-leg deads or maybe 1-arm deads. Feel free to change the exercises or the order of the exercises. I chose 1 arm rows because it puts less stress on the low back, which is already getting a lot of work from the squats and deadlifts. When you’re done with that you can do some abs, stretching, light shadow boxing, whatever you have time and energy for that you feel needs work. If you feel like you are overtraining, take a day off or reduce the volume until you feel better. If you want to focus more on strength, you can increase the rest periods, increase the weight and maybe even drop down to 3 reps. There are some great ab drills described here:

http://www.t-nation.com/findArticle.do?article=body_96ab

Note: When I tried the link, it didn’t work. I tried again later and it worked then. So if it doesn’t work the first time, try it again later.

On alternate days do some heavy bag work. Warm up with some jump rope,
shadow boxing, footwork drills, technique practice, etc. Set a timer for 3
minute rounds and, depending on your conditioning level, do 5-10 rounds on
the heavy bag. At the end of each round you can do some burnouts (for lack
of a better term). When the timer beeps, start round kicking the bag, 5
reps per leg and switch legs without stopping. Start with about 4 sets, 2
sets per leg. If you can do 20 reps in about 10 seconds you're doing pretty
good, try to work up to 8 sets. You can also do different punching combinations in a similar format. Cross, hook, cross, hook, etc. Maybe do 20 seconds of straight blast. Rest for 1 minute before starting the next round. If you want, you can do 1 or 2 minute rounds so you can work harder during the shorter time period.

Another option is to do an abbreviated strength program:

Deadlift, side press
or
Squat, bench press

Do 2 sets of 5, 5 days/week. You can do one set in the morning and one set in the evening. Add 5 pounds/workout until you reach your 5-rep max. Drop the reps down to 3 and add 5 pounds per workout until you reach your 3-rep max, the next day you can test your 1 rep max if you want. Take a day off
and start again with an easy weight. You should have at least 8 workouts per cycle, you can add weight every 2 or 3 workouts if you need to. Do a few easy sets of pull-ups during the day. Maybe 1 set before work, 1 set after work and 1 set later in the evening. If you start getting tired or sore back off a bit until you feel better.

This workout will increase strength, takes almost no time and leaves more time and energy for martial arts specific training. You might do a workout like this if you were competing and you didn’t want to move up a weight class, it won't increase your muscle size because there's not enough volume. For endurance you can work the heavy bag as described above 3-4 days/week and alternate with sprints or something like the Tabata protocol described here:

http://www.cbass.com/FATBURN.HTM

Running and bicycling are commonly used with this but you can use any activity that seems appropriate. I don't think it's critical to follow the numbers exactly, I think as long as you stick with the idea of hard, short work periods and short rest periods you should be fine. It's pretty intense so take some time to ease into it.

If you are doing some grappling and want to increase your strength/endurance you can start with a workout similar to the one I posted earlier

Workout 1: Squats, military press, towel pull-ups – hang a tower over the pull-up bar to hold on to, it’s good for the grip

Workout 2: Deadlifts, bench press, barbell rows

Alternate workouts on a Mon, Wed, Fri schedule. Again, feel free to change the exercises. Do 5 sets of 5 reps with a 3-5 minute rest between sets, you can do one exercise and then the next or do it in a circuit. This is a little shorter than the last one and leaves some energy for some high rep calisthenics like different kinds of pushups, sit-ups, body weight squats, running stairs, etc. This is a good time to practice rolls and breakfalls and different movement drills.

Another option is to alternate strength and endurance workouts on a Monday, Wednesday, Friday schedule. The strength workout can be like one of the above and the endurance workout can be something like:

Superset 1:
Dumbbell snatches – left hand
Dumbbell snatches – right hand

Superset 2:
Pull-ups
Dive bomber pushups

Superset 3:
Regular pushups
Body weight squats

Superset 4:
Sit-ups
Lunges

In each superset do a set of the first exercise to rep max and then do the second exercise to rep max for 3-5 sets. Finish the first superset before moving to the next. When I say “rep max” that means repetition maximum which is how many reps you can do in good form, it isn’t muscle failure.

There’s nothing special about the exercises I listed except that they should work most of the muscles in your body. Feel free to substitute with your favorites or what you feel you need to work on.

There is some great information and some body weight workouts here:

http://www.trainforstrength.com/

There are other people who know a lot more about this than I do so I would also recommend looking up the following authors, there are others but these are the ones I’m most familiar with:

Pavel Tsatsouline
Mike Mahler
Steve Maxwell
Steve Cotter
Charles Staley
Fred Hatfield
Scott Sonnon
Bud Jeffries
Jeff Martone
Nate Morrison

[lokate]

Hello Aku aku

Thanks mate,
You have realy put some time in helping me with this all.
Of course you are right when you say that is is almost impossible to make a routine for anybody you dont know.
But I think you have done a great job.
I will study the things you have write and then make a choiche wich routine to use.
You are right when you say that my problem area is strength and stamina.
Give me a few weeks and then I let you know how things go.
Meanwhile, thank you very very much for helping me.
May I ask you what kind of martial arts you train and how often a week you train?
Take care

Wim