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I've realized that I change things up alot. I'm a firm beleiver that the less use to a specific order of operations, the better you'll do. I'm a big fan of the deck of cards workout (to be explained in another post), despite having never tried it. reason being its completely random, and i know it would whip me into shape.
That said, i've decided its time to pull my system together a bit. Here for the first time is week one of Kyrose's boot-camp.
MONDAY
strength endurance day
burpees for time (as many as possible in 5 minutes)
trip-pulls
pushup plank for time
trip=pulls
hindu pushups
hindu squats
overhead pushups
hindu squats
cardio (10 minutes medium)
TUESDAY
martial arts
attend class or orange/green review 5 per side
WEDNESDAY
strength and flexibility day
morning burpees 8-7-6-5-4 (10sec rest between sets, less reps if needed)
Yoga (download a dvd.)
THURSDAY
martial arts
attend class or orange/green review 5 per side
FRIDAY or SATURDAY (preferably friday)
raw strength day
one legged squats to fail
one armed pushups to fail
one armed chinups to fail
one legged squats to fail
hands on ball pushups
one armed chinups to fail
one legged squats to fail
hands on ball pushups
one armed chinups to fail
(subsitute any exercise you can only perform 0-5 reps of, that works the same muscle group. thats right 0-5.)
The week i've described is laid out the way it is for a reason. Starting off with strength endurance work will prep your body. you will be sore, no two ways about it, but it's a much differant kind of sore than from a straight strength day. it will leave you able to handle the lighter workout of karate on day 2. day 3 its time to get rid of any excess stiffness with a good helping of yoga. day 4 you will be sore again. Yoga is old and full of treachery. you'll feel great afterwards, but will welcome a relaxing day of karate. Day 5 is going to be rough, not gonna lie. But you've spent the whole week getting ready for it. your stronger, have more endurance and are more flexible than when you started. your system is ready to help you recover. all you have to do is push with all your might a mear 9-45 times depending on your strength level. Then its two full days of rest to let those muscles build.
The longest days will be day three, unless you get a straight to it no bullshit yoga dvd. if thats the case instead of an hour it would be 20-30 minutes, making day one the longest as it takes 30. Days 2 and 4 should take 20 minutes at most, and day 5 could in theory be done in as few as 10, 20 at the most. So your total input for the ENTIRE week is roughly 110-150 minutes. Considering the number of people who go to the gym 5 hours (300 minutes) per week, i think your getting off pretty good, and will probaly see better results.
That said, i've decided its time to pull my system together a bit. Here for the first time is week one of Kyrose's boot-camp.
MONDAY
strength endurance day
burpees for time (as many as possible in 5 minutes)
trip-pulls
pushup plank for time
trip=pulls
hindu pushups
hindu squats
overhead pushups
hindu squats
cardio (10 minutes medium)
TUESDAY
martial arts
attend class or orange/green review 5 per side
WEDNESDAY
strength and flexibility day
morning burpees 8-7-6-5-4 (10sec rest between sets, less reps if needed)
Yoga (download a dvd.)
THURSDAY
martial arts
attend class or orange/green review 5 per side
FRIDAY or SATURDAY (preferably friday)
raw strength day
one legged squats to fail
one armed pushups to fail
one armed chinups to fail
one legged squats to fail
hands on ball pushups
one armed chinups to fail
one legged squats to fail
hands on ball pushups
one armed chinups to fail
(subsitute any exercise you can only perform 0-5 reps of, that works the same muscle group. thats right 0-5.)
The week i've described is laid out the way it is for a reason. Starting off with strength endurance work will prep your body. you will be sore, no two ways about it, but it's a much differant kind of sore than from a straight strength day. it will leave you able to handle the lighter workout of karate on day 2. day 3 its time to get rid of any excess stiffness with a good helping of yoga. day 4 you will be sore again. Yoga is old and full of treachery. you'll feel great afterwards, but will welcome a relaxing day of karate. Day 5 is going to be rough, not gonna lie. But you've spent the whole week getting ready for it. your stronger, have more endurance and are more flexible than when you started. your system is ready to help you recover. all you have to do is push with all your might a mear 9-45 times depending on your strength level. Then its two full days of rest to let those muscles build.
The longest days will be day three, unless you get a straight to it no bullshit yoga dvd. if thats the case instead of an hour it would be 20-30 minutes, making day one the longest as it takes 30. Days 2 and 4 should take 20 minutes at most, and day 5 could in theory be done in as few as 10, 20 at the most. So your total input for the ENTIRE week is roughly 110-150 minutes. Considering the number of people who go to the gym 5 hours (300 minutes) per week, i think your getting off pretty good, and will probaly see better results.
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