muaythaimayhem
06-12-2005, 05:00 PM
Now this could be a bit touchy, as some might not want to share their "secret" workouts :) Just wondering what I have to aspire too, to be fighting fit. I am not a fighter, and I never will be due to me being as blind as a bat without my contact lenses in, very short sighted indeed.
My morning session I go to a local gym and go flat out on the rowing machine for 15mins, then 15mins on the bike. (when I was running morning and night I found I developed shin splints too easily, me being 6'2" and 94-100kg) So 30 mins total, because thats all I can afford time wise anyway before I go to work.
In the evening I do a combination of running, skipping, calisthenics and rounds on the heavy bag or pads and shadow sparring to sometimes iron out technique I think I might not be throwing quite right.
At the moment I am doing a 3.6km (this will increase to 5.5km over the coming months) run around the block in 4min/km, have a 5 minute rest, then I do 5 "skipping" rounds (with no rest in between these sets) of 5 minutes skipping pretty much 85-90%, and 100% flat out for the last 30 seconds of each 5 minutes, then I do a number of calisthenics, (I mix up the ab exercises, well all the exercises on a day to day basis. But generally calisthenics wise I will do pushups in sets of 25, crunches in sets of 25, side to side crunches, leg raises with emphasis on keeping the legs a couple of inches from the ground at bottom and opening the legs outwards horizontally and hold for a split second, bring them back to centre and then raise them again to near 45 degrees from floor, lunges, step up step downs, squat front kicks, squats, {edit} I wont do all these after skipping, but definitely 3 types)
Then I have a minute or two rest after the "skipping" rounds and do 5x3min rounds (last round is a grappling round with knees whilst holding onto the bag) on the 5' heavy bag or thai pads with 30 seconds rest in between. Sometimes I will tag on 5x3min shadow sparring rounds around my kitchen table doing a different combo each face of the rectangular table, whilst moving around it.
Other than the above workout in the evening, I just hit the heavy bag for 12x3min rounds with 30secs rest in between, and do some calisthenics afterwards, instead of the run/skipping
I will catch up with my trainer once a week on saturday and do some technique stuff and sparring, also do weights once/twice a week.
Would be definitely good to hear your routines (exercise type wise, reps wise, rest wise etc), as I guess I will just continue to build slowly and steadily on this. Mind you when I started out years ago, I couldn't even run 800m in 12 minutes, that's how fat and unfit I was, absolutely disgraceful, but i'm glad I have at least the fitness to do the above as opposed to nothing at all.
cheers
Edited by - muaythaimayhem on 06 Dec 2005 17:26:38
My morning session I go to a local gym and go flat out on the rowing machine for 15mins, then 15mins on the bike. (when I was running morning and night I found I developed shin splints too easily, me being 6'2" and 94-100kg) So 30 mins total, because thats all I can afford time wise anyway before I go to work.
In the evening I do a combination of running, skipping, calisthenics and rounds on the heavy bag or pads and shadow sparring to sometimes iron out technique I think I might not be throwing quite right.
At the moment I am doing a 3.6km (this will increase to 5.5km over the coming months) run around the block in 4min/km, have a 5 minute rest, then I do 5 "skipping" rounds (with no rest in between these sets) of 5 minutes skipping pretty much 85-90%, and 100% flat out for the last 30 seconds of each 5 minutes, then I do a number of calisthenics, (I mix up the ab exercises, well all the exercises on a day to day basis. But generally calisthenics wise I will do pushups in sets of 25, crunches in sets of 25, side to side crunches, leg raises with emphasis on keeping the legs a couple of inches from the ground at bottom and opening the legs outwards horizontally and hold for a split second, bring them back to centre and then raise them again to near 45 degrees from floor, lunges, step up step downs, squat front kicks, squats, {edit} I wont do all these after skipping, but definitely 3 types)
Then I have a minute or two rest after the "skipping" rounds and do 5x3min rounds (last round is a grappling round with knees whilst holding onto the bag) on the 5' heavy bag or thai pads with 30 seconds rest in between. Sometimes I will tag on 5x3min shadow sparring rounds around my kitchen table doing a different combo each face of the rectangular table, whilst moving around it.
Other than the above workout in the evening, I just hit the heavy bag for 12x3min rounds with 30secs rest in between, and do some calisthenics afterwards, instead of the run/skipping
I will catch up with my trainer once a week on saturday and do some technique stuff and sparring, also do weights once/twice a week.
Would be definitely good to hear your routines (exercise type wise, reps wise, rest wise etc), as I guess I will just continue to build slowly and steadily on this. Mind you when I started out years ago, I couldn't even run 800m in 12 minutes, that's how fat and unfit I was, absolutely disgraceful, but i'm glad I have at least the fitness to do the above as opposed to nothing at all.
cheers
Edited by - muaythaimayhem on 06 Dec 2005 17:26:38