Post your Routine--A Challenge

[Hardball]

Here's mine. No set days, No premeditation, just do it according to how my body feels.

***Squats and Lunges 2x a week

***Bicep isolation exercises 3x a week

***Bench Press and Tricep Curls 1x a week

***Dumbbell pull ups 2x a week

***KickBoxing 1x a week

***Boxing Drills--according to level of rest

***Crunches 3x a week

***Jujitsu class 1 or 2x a week

***Resistance bands as needed

***cardio-treadmill walking or street walking 7x a week

***Stretching Daily {avg. 20 minutes}

***Tai chi style forms 5x a week

All exercises are 3 sets with 15 reps with light weight. All weight routines are with cast iron free weights.

tommycaro.com

[Tom Yum]

I train in MA whenever I can, which sadly is sporadic. I've still got my fundamentals down, so sparring/rolling is like riding a bike. I just need a little fine tuning now and then.

As for fitness routine, look no further than the running thread to get an idea of what I'm doing.

[Hardball]

I train in MA whenever I can, which sadly is sporadic. I've still got my fundamentals down, so sparring/rolling is like riding a bike. I just need a little fine tuning now and then.

As for fitness routine, look no further than the running thread to get an idea of what I'm doing.

Are you an instructor? Do you have an instructor?

[Tom Yum]

Not officially. My teaching experience is limited: I've taught at a woman's shelter, I've taught a few friends and some girlfriends. Most of it is basic thaiboxing and escapes from holds.

The biggest eye openers from them: some can hit kind of hard without much training, but being involved in sports or having trained previously in MA. They are also suprised at how sore their legs get from just hitting the focus mitts (throwing a proper punch using the lower 2/3 more).

If they have previous experience, they teach me as well.

[Hardball]

I think from an previous thread you are an awesome kicker? How did you get your kicking skillz!!

[treelizard]

To answer the original question... Basically I decided to kind of tone down on the metabolic conditioning for a while until I get my strength back up. So I was working with this Olympic weightlifting coach who is taking me through a developmental program, the first phase of which was this:

Day 1
5 X 5 Overhead Squat
5 X 5 Snatch Pull (AK)
5 X 5 Snatch High Pull (AK)
5 X 5 Back squat

4 X 8 DB Incline Press
4 X 8 DB Row
4 X 12 Prone DB Pullback

Abs
5 X 15 Russian Twists
5 X 15 Decline Sit Ups

Day 2
5 X 5 Push Press
5 X 5 Clean Pull (AK)
3 X 5 Tall Clean
5 X 5 Clean (AK)

5 X 5 Step Ups w/ DBs (each leg)
DB Side Raise
DB Curls
Tricep Pushdown

Abs
5 X 8 Hanging Knees to Chest
or
5 X 15 Decline Knees To Chest

Day 3
5 X 5 Overhead Squat
5 X 5 Snatch High Pull (AK)
5 X 5 Snatch Balance
5 X 5 Front Squat

4 X 8 DB Bench Press
4 X 10 Wide Grip Pulldowns
4 X 12 Prone DB Pullbacks

Abs
5 X 15 Russian Twists
5 X 15 DB Side Bends

Day 4

5 X 5 Push Press
5 X 5 Tall Push Jerk
5 X 5 Push Jerk
5 X 5 Clean Pull (AK)
3 X 5 Tall Clean
5 X 5 Clean (AK)

4 X 8 DB Side Raise
4 X 10 Reverse Curls
4 X 12 Overhead DB Ext.
5 X 15 Decline Sit Ups
=========

Then after I did that for a while he switched me to this program:

Day I
Overhead squat
Snatch High Pull (AK) 5
Muscle Snatch + Snacth Balance
Snatch
Back squat

DB incline press
DB row
prone db pullback

abs
lying leg raises
prone plans

Day 2
tall split jerk behind the neck
split jerk behind the neck
tall clean
clean (ak)
clean pull

front lunges with db's
db side raises
reverse curls
bench dips
Crunches w/ feet up
Decline Knees To Chest

Day 3
snatch high pull and muscle snatch (ak)
snatch (ak)
snatch push press
front squat

db incline press
wide grip pulldowns
prone db pullbacks

Abs
Decline Sit Ups
Prone Planks

Day 4

Tall Split Jerk Behind the Neck
Split Jerk Behind the Neck
Clean (AK)
Clean Pull (AK)
Standing Press

DB Side Raise
Straight Bar Curl
Overhead DB Ext.

Abs
Crunches w/ feet up
Decline Knees To Chest
=====

I really want to start boxing again or doing more metcon, but for right now I'm just trying to get my strength up before working on general physical preparedness. My goals are:

Front squat 115 X 5 (I'm at 90 X 5)
Overhead squat 90 X 5 (at 65 X 5)
Back squat 140 X 5 (at 130 X 5)

I'm pretty happy with my standing press numbers, so that's not on there.

For the lifts I want to get my snatch up to 95 X 3 and clean and jerk up to 125, but I'm not sure these are as important to get before adding metcon back in the mix, since it seems cleans transfer well from squats and snatches might take forever.

I haven't been as consistent as I want to, and I can't wait til school is over in three weeks so I can have more time again.

[Hardball]

What is a metcon?

[treelizard]

metcon = metabolic conditioning

[Tom Yum]

Hey Tree, pulling a 95-lb snatch is great! That's already stronger than most women.

I can almost do 2 reps in power cleans with approx. my own body weight (185-lbs), but I don't really do too many oly lifts.

I've been doing basic, powerlifting movements to maintain my strength and plyometrics (without weights) to keep up my starting strength and speed strength. I do strength/power work once or twice a week.

The rest of the time is spent on speed and endurance. Gonna get crazy speed for ridiculously long distances...pushin' that lactate threshold and V02 max.

[treelizard]

I don't have a 95-lb snatch yet; that's just my goal.

[Hardball]

I don't have a 95-lb snatch yet; that's just my goal.

Kudos to you anyway, most woman your age are home watching T.V. LOL

[Tom Yum]

Agreed. You're getting out and into the gym, while many ladies are going home and to the fridge.

[Hardball]

I just finished 20 minutes on the treddy at an average of 8% incline, 3 sets, 15 reps bench press with cast iron free weights, same with tricep curls, 30 minute stretch and 9 forms.

[treelizard]

Agreed. You're getting out and into the gym, while many ladies are going home and to the fridge.

I do plenty of that as well, believe me.

Thanks though.

[Tom Yum]

I do plenty of that as well, believe me.

Thanks though.

You're welcome. Gotta have balance