Total Training
Original Poster: Italian Monk
Forum: Training Logs
Posted On: 24-10-2004, 15:24
Orginal Post: Italian Monk: Hello,
I currently just started training 'seriously' again. I have always trained, it is a lifestyle for me, but I have currently set a new goal to see how I adapt in the full contact competitions. I have many years of RL/martial arts training, to include some instructing of the military to bouncing and limited bodyguard work. I stopped training diligently for about the last 14-16 mos. My goal now is to adjust my endurance for the sport, while of course maintaining my RL effectiveness.
My first event is scheduled to be in December. I am logging here to perhaps gain insight and tips to the vast minds of the martial artists and fighters here.
Im currently looking into different schools to cross-train in, as well as continue to train out of my garage Dojo.
So lets begin . . .
Ht: 5'10"
Wt: 262 lbs.
** Week 1 **
Sun: MA (stand up striking to fatigue, ground from the bottom until fatigued, rolls)
Mon: Strength (Chest, arms, abs, 45 minutes cardio)
Tues: Cardio (Heavybag work, some dummy work, abs, 45 minutes cardio)
Wed : Strength (Legs, footwork,abs, 45 min cardio )
Thur: Cardio (abs, 45 min cardio)(Active rest day, cardio at low pace)
Fri: Strength (Shoulders, Back, abs, 45 cardio)
Sat: MA (rolls, partner pad work on all strikes, fatique strikes on bags/dummy, clinch and ground flow and work, 45 min slow cardio)
** Week 2 **
Sun: MA (timed sessions (1-2 minutes) of multiple striking, power strikes, abs, 45 min cardio)
Mon: Cardio (shadowboxing, abs, 45 min cardio)(Active rest day, low pace cardio)
Tues: Strength (Chest, arms, abs, 45 min cardio)
Wed: Cardio (Round supersets- 3 minute round striking combos, 1 minute rest, 3 minute solo ground work. (x3 for 6 total sets), abs, 35 min cardio)
Thur: Strength (Legs, some footwork, shin/forearm hardening, abs, 45 min cardio ... hard to get into the cardio today after all the leg stuff, but I managed once I got into the rhythm)
Fri: Strength (Shoulders, back, abs, 45 min cardio)
Sat: MA/Cardio (Drills, drills, drills. Kicks, knees, multiple elbow. Power and speed focus. Round supersets-3 min x1 each, 2 min x1 each, 1min continuous up to ground. (6 total sets, was feeling it from all the drills I did, ground included rolls), abs, 45 min low pace cardio)
***From here on, each post will cover one week of training.
**Note: My partners and training is sometimes limited due to my work hours, but I have a garage Dojo ... so I make the most.
I have increased my protein intake as well as creatine and water. I am eating low fat and keeping my carb intake medium to low.
Any input is welcome, many thanks fellow practitioners . . .
Humbly,
Post: Gong||Jau:
Out of curiosity, what art(s) do you practice? I'm just wondering since you mentoined a dummy :mrgreen:>
Post: Italian Monk:
To answer your question pertaining to what art(s) I study. . .
Ive cross-trained with many individuals/groups/styles. I started young getting into 'streetsmart' from Dad, then Hapkido from Uncle. Got into 'streetboxing', and did one year of wrestling ... but moved so much (another story) that I was unable to keep going into wrestling .... going to 7 highschools. Anyways ... got into Kickboxing for myself ... joined the military for guidance and to get away.
While in the military, I trained on my own self drive CONSISTANTLY, and met many individuals whom had skill, and I trained with many ... and we shared knowledge and trained together. I continued this type of training throughout my military service ... overseas mainly. Its all I had to focus on ...
Wow... too much info. I guess to answer your question in 'short form'... I train in 'Life~Style' :wink:
I honestly dont believe in 'a' single style anymore, although I truly do respect all ... each one has tools to offer. I believe in ones own art .... yes ... I believe in JKD as a philosophy and my own thought process added.
Hope that sorta answers your question.
In reference to the dummy ... My partne....errr ...... I mean .... hehe j/k :lol:
Seriously, I respect anyone who puts time in to train, whether there good or not ... as long as there getting something out of it. I like helping people ... and like learning whenever I can as well.
I have a freestanding 'hard wood' dummy, and a 'BoB' dummy in my garage Dojo, among other tools.
Humbly,>
Post: craz1:
Im curious to what exercises you do for your abs, do you perform multiple sets? Or do as many reps as possible on what ever exercise you do? :?:>
Post: Italian Monk:
I switch it up. I usually almost always start with lower ab work (leg raises, flutter kicks and such) and sometimes do where I cant do anymore ... or sometimes I will do sets of 50 ... or sometimes I will do like a large super set ... doing all the ab exercises in like a circuit ... only doing like 25-30 each ... but continuously going from one excercise to the next ... a couple to three times.
I like keeping my muscles guessing, and keeping motivated :)
Some of the excerices I put into the mix are leg raises, flutter kicks, bicycles, v-ups, crunches, rocky crunches ( I call them ... lol), leg up crunches, side v's, pelvic/ab thrusts ... hmmm.... all I can think of right now.
Sometimes I will use a large rubber excercise ball in these, sometimes I wont.
Hope that answers your question.
Humbly,>
Post: craz1:
That fully answers my question, thanks alot.>
Post: Italian Monk:
** Week 3 ** (July 18-July 24, 2004)
Wt: 260 lbs. (Note: dont want to lose too much body weight, mostly just fat, so trying to keep as much muscle mass as possible.)
Sun: MA (Focus on various applied chokes, worked some different lines in application of bridging the gap from striking into the clinch) Took today 'off' for abs and cardio :)
Mon: Strength (Chest, Arms, abs, 45 min cardio)
Tue: Cardio (abs, 45 min cardio, abs, kicks and knees, wooden dummy work, headache bag weaving and timing) (Switching up the abs/cardio to add a bit of variety to the training and to work my techniques 'through' fatique. I dont always do this because form could get bad, but sometimes do it ... to build stamina in form, hope that makes sense.)
Wed: Strength/Mix (Legs, abs, 45 minutes cardio- incorporating alot of footwork with resistance bands for speed/stamina)
Thur: Stamina/Cardio (6 x 3 minute rounds alternating from stand up to ground, working combos. 1 x 6 minute round stand/ground mix, low line kicks, abs, 45 min cardio)
Fri: Strength/Cardio (Shoulders, Back, light arms, abs, neck, 45 min cardio)
Sat: MA/Cardio (Trained in some heat today. Drills, drills, drills. Alot of multiple striking for speed, power, accuracy and body hardening. 2 x 3 minute rounds of high intense mixing it up (strikes, ground, rolls), abs, 45 min low pace cardio).
*Sat night: went dancing and 'actively' danced for at least two hours ... great cardio* :)
*** Will update appropriately.
Humbly,>
Post: Italian Monk:
**Week 4** (July 25-31, 2004)
Wt: 259 lbs
Sun: MA (varied lines of attack off of stick, staff and empty hands, going into varied chokes, sweeps, and controlled takedowns/finishes.)
Mon: DAY OFF !! :) (First true day off from doing nothing since I started. Just listening to my body and will start with strength tomorrow).
Tue: Strength (Chest, arms, abs, 45 min cardio)
Wed: MA/Cardio (abs, multiple dummy work on all strikes for accuracy, speed and changing rhythms with different lines of attack and joint articulation flow, high intensity 45 min cardio).
Thur: Strength (Legs, abs, 45 min cardio incorporating footwork with some resistance bands).
Fri: Shoulders, back, light arms, abs, shadowboxing/45 min cardio.
Sat: MA/Cardio (Covered alot today ... over 2 hours of intense drills/sparring to include application in empty hands, stick, knife and staff. Then hit the abs and 45 min cardio.)>
Post: vingtzun:
Five foot ten and 18 stone :? What's your body fat percentage? :?:>
Post: Italian Monk:
Havent had it checked in a while. Last time was about 10. I use to be a personal trainer .... and have worked out most my life. Its not that high, but not extremely low either. Im guessing around the 11 to 12 mark. Im pretty solid ... but not chiseled like a bodybuilder ready for a show. I dont like being that low in bodyfat ... your more prone for injury.
Humbly,>
Post: Italian Monk:
**Week 5 ** (Aug 1-7, 2004)
Wt: 258 lbs.
Sun: MA (Stand up linear/triangular applications in forward pressures/defensive to offensive angles. Focus on hand strikes of feints, blasts, traps, throws/controls and some counters. Worked on some footwook set up, function and mobility.)
Mon: MA/Cardio (abs, anaerobic dummy/bag work, 60 min anaerobic footwork/aerobic cardo.)
Tue: Strength/Cardio (Chest, arms, abs, neck bridges, 45 min cardio)
Wed: Strength/Cardio (Legs, abs, footwork, 45 min cardio)
Thur: MA/Cardio (kicks, wing chun dummy work, hand combos with weighted glove resistance with heavy bag work, accuracy punches to 'body- Bob' dummy, blind fold sensitivity/adaption/absorption training, Stick evasions, abs, 45 min anaerobic/aerobic cardio that included alot of intense footwork drills with/without resistance bands.)
TGIFriday: Strength/Cardio (Shoulders,Back, light arms, abs, 45 min cardio)
Sat: MA (Speed, accuracy, coordination in fluidity and flow application drills utilizing partner sticks, knives and pads, and multiple dummies and the speed bag. Some kicks and rolls. Some neck brigding and strengthening.) *No time for abs/cardio today, celebrating GF's birthday ... this is her day) :)
Humbly,>
Post: Italian Monk:
** Week 6 ** (Aug 8-14, 2004)
Wt: 256 lbs.
Sun: Off
Mon: Strength/Cardio (Chest, arms, abs, 45 min cardio)
Tue: MA/Stamina (some combo work on dummies, 6 sets of 3 minute rounds ... 2Xupright, 2Xground, then back to back 2x3 minute rounds (or 1x6 minute round) of ground to upright to ground ... etc..., then worked on more combo work on all striking, some wing chun dummy work, neck bridges, abs, 45 min mixed cardio (incorporating footwork)).
Wed: Strength/Cardio (Legs, abs, a little footwork with resistance bands, 45 min aerobic cardio.)(Didnt feel like training today ... but I did)
Thur: MA/Cardio (Stand up striking combo bursts, gapping, exploiting, on different dummies/bags, a little ground work, abs, 45 min cardio, some body hardening.)
Fri: Strength/Cardio (Shoulders, Back, arms, abs, 45 min cardio)
Sat: MA/Stamina/Cardio (Power, bursts, combos in multiple striking ... to the point of stamina fatigue. Did multiple sets of this. Ground work with partner, and some ground drills. Some stick drills. Some various other drills, abs, 45 min cardio.)
*** Went dancing Saturday night ... about 3 hours total of intense dancing***
(Nickname from a co-worker is 'Tornadoe Mike' .... LoL :P )
Humbly,>
Post: vingtzun:
had a quick look through the past posts, but couldn't see what you do for cardio :?:
cheers 8)>
Post: Italian Monk:
Good question. I switch that up depending on if if my legs are sore from my leg workout or kicking on things ... LoL.
Seriously, I keep the consistency of 'minimally' doing 45 minutes of road work (straight running). Some days I will have that at a high intensity by a continuous increased pace, sometimes do nothing but leg drills in a non-stop fashion with/without resistance bands specific to fighting, sometimes do a mix of max effort with a 'rest' of just normal running then another max/rest/max/rest ... you get the idea ... to work stamina (anaerobic) as well as cardio (aerobic). Somedays I listen to my body and just do a light pace 45 minute run.
In addition to my 'normal cardio', on days I do 'just' MA training, I also do alot of anaerobic/stamina work with the likes of shadowboxing, dummy/bag work, and rounds of continuous combos/rolls to build my 'wind'. I do alot of high intense solo ground work the best I can, as I dont always have a willing partner. Of course whenever I can get a partner, we train it up pretty good with sparring drills from difficult positions on the ground.
Hope that answers your question.
(If you have any nice ideas for improved stamina ... please share :) Im always open to innovative training ideas . . .)
Train ON !!!
Humbly,>
Post: Italian Monk:
** Week 7 ** (Aug 15-21, 2004)
Wt: 254 lbs.
Sun: MA (Kicks, focus mitt work, clinch work, control takedowns, counters, ground work)
Mon: Off (going to be focusing on anaerobic much more for the next couple weeks ... as I may have an event. 'Still' waiting to hear back.)
Tue: Strength/Stamina/Cardio (Chest, arms, abs, 45 min cardio. (incorporated some higher reps, and anareobic bursts throughout the 45 min cardio.)
Wed: Strength/Endurance/Cardio (Legs, resistance bands, 45 min cardio incorporating anaerobic footwork)
Thu: MA/Cardio (abs, ALOT of hand/upper strike work in many variety in combos on bag/dummy/speed bag and shadowboxing with and without Kempo gloves, some kicks and knees, some footwork, 45 min cardio, some focused stretching (more than usual))
Fri: Strength/Endurance/Cardio (Shoulders, Backs, arms, abs, core body and balance work with ball, neck bridges, 45 min cardio)
Sat: MA/Stamina (abs, kicks, defense, strikes, alot of ground work and stamina in ground work, 45 min cardio.)
***My fight has been confirmed !!!***
(From here on out, as noted earlier in this post ... more anaerobic/stamina work is implied for most cardio.)
Humbly,>
Post: Italian Monk:
**Week 8** (Aug 22-28, 2004)
Wt: 252 lbs.
Sun: MA/Stamina (Movement in striking (punching, elbows, knees and kicks), motions applied in various ways, targets in motion, ground motion repetitions)
Mon: Resistance/Endurance (Chest, arms, abs, 45 min cardio(higher reps, shorter rest time, some supersets/negatives incorporated)).
Tue: MA/Stamina (Movement, movement, movement ... in upright, clinch and ground. Movement in transition and combos to a stamina/cardio effectiveness incorporating some kicks .... mostly hand strikes and positioning. Core balance and movement. Abs, neck bridges, 45 min cardio.)
Wed: Physically Resting (Listening to my body. Supposed to hit a focus on legs today, but they are aching. Will rest today and hit them tomorrow.) Will go over variety in application of techniques low pace today.
Thu: Resistance/Endurance/MA (Legs, core, abs, stand up work/combos (kind of 'hit it and quit it' today. Didnt want to over tax my legs, so I did not do the 45 cardio as usual. Nice work out ... while not overdoing it with the aching from yesterday. Will continue with my roadwork tomorrow, as my legs should be sufficently ready for the next week of very hard stamina/cardio work with my first fight the next week after that)).
Fri: Resistance/Endurance/Cardio (Shoulders, back, arms, abs, 45 min cardio, a bit more stretching than usual.)
Sat: MA/Stamina/Cardio (abs, some kicks, combos, 3x5 min. rounds of full intensity stand/clinch/ground, drills for kicks, knees, strikes, angling, speed, power. Abs again, 45 min cardio, stretch.)
Humbly,>
Post: Italian Monk:
**Week 9** (Aug 29-Sep 4, 2004)
Wt: 250 lbs. (been eating a bit extra today to not drop below 250 ... I would like to stay between 250-255)
Sun: MA/Transition & Application (Movement/position/transition/application/energy flow)
Mon: MA/Stamina/Endurance (5 sets of full burst up/downs, stick angles, heavy glove work, footwork, 1 set burst up/downs, stick work, glove work, wing chun work, 1 set burst up/downs, glove work, bag work, 1 set up/downs, shadow boxing, abs, 45 min cardio).
Tue: MA/Endurance/Cardio (Focus on groundwork, core work and movement and transition on the ground, abs, 45 min cardio).
Wed: MA/Light (Stick work, 'techniques', took today easy to have an intense next few days ... to then rest and be fully rested for my fight. Kind of listening to my body as well.)
Thu: MA/Stamina (Focus on power kicks and punches, then focus on explosive speed and bursts, then focused on reactive speed, abs, 30 min of interval speed bursts for short to prolonged periods of time.)
Fri: MA (Stick, staff and empty hand drills and flow, core, groundwork, abs, 45 min cardio)
Sat: **MA** (All day (10 hr) camp covering 'ALOT' of stuff !!! GREAT day of shared knowledge and application ... among sharing brotherhood with other martial artists . . .)
Humbly,>
Post: Christo:
Hey there, i have a couple of questions for you. Firstly, what type of competition are you training up for? Secondly, when you train with someone else do you spar ie box, kickbox, wrestle or mix it up with both striking and grappling?
Must say you sound like a fitness machine!!!
Cheers.>
Post: Italian Monk:
Hello Christo,
The competition Im entering is a Pankration/MMA/NHB match. Im going to see how I do. Its been a great tool to keep me truly motivated in constant training.
Yes, when training with a partner ... love to mix it up ... covering all aspects.
Thank you for the kind words ...
May I ask, what are you into pertaining to the arts ?
Train ON !! :)
Humbly,>
Post: Italian Monk:
**Week 10** (Sep 5 - Sep 11, 2004)
Wt: 250 lbs.
Sun: Rested today ( a bit more sore than I wanted to be this close to the fight. But thats ok, it was great training. Will pick it back up tomorrow, ensuring Im rested enough for the fight).
Mon: MA/analysis (Review of various videos, stick work, empty hand speed striking/counter striking via shadowboxing/heavy bag/partner, some light clinch gapping, wooden dummy (silent fighter), neck bridges, 45 min cardio, more stretching).
Tue: MA (stick work, heavy gloves with bag/silent fighter/shadowboxing, 45 min cardio, stretch)
Wed: Review/recover (I strained something Saturday, thus why no abs or kicking this week so far. Took today off physically to rest, took two salt baths and stretched. Review of martial arts material.)
Thu: MA/Analysis/Final Prep (Lt work, detailing, strategies, stretching)
Fri: Final Detailing (some very light MA applications/strategies/review/thoughts/stretch/bath)
Humbly,>
Post: lil'sword:
You seem pretty intense to me. how long do you train in total a day( one of the better days) :?:>
Post: Italian Monk:
Hello lil'sword,
On average I train about 2 1/2 hours a weekday. On weekends I will train on average about 4 hours a day. (Sometimes 3 ... sometimes 5-6 if its going good) Then I rest when listening to my body, and I feel I need it. Ive rested about 5-6 days in the last 9-10 weeks of training.
Humbly,>
Post: lil'sword:
wow thats awesome. Keep it up.>
Post: Italian Monk:
Thank you, I certainly will :)
Train ON !!!
Humbly,>
Post: bushidoka:
This is an old post, I don't know if you check it anymore, but I will comment quickly.
Cut out your cardio on weight days, or move it to very first thing in the morning.
I see your body weight is high for your height, can I presume you are carrying extra bodyfat, and this is why you are so intense on cardio?
How long are your weight routines?
You cannot mix a mass routine with stamina weight training, they are two different forms of workouts.
Your body weight is coming down slowly. Change your diet to a LOWER, not low, carb profile. Increase protein and fats(omega-3 and 6). Diet should consist of about 45% protein, 35% carb and 15-20% fats. This will cut you down faster.
Any questions, feel free to ask.>
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