jwheeler2542
12-08-2010, 03:25 PM
any help would be appreciated, looking to go for a "bruce lee" inspired workout, and by that i mean strength, speed, and cardio. also you will notice that their are no classes posted, this is because as of right now i train by myself based off of earlier mma training experience, at least until i find suitable classes in my area.
Monday-Full Body Weight Training
this is bruce lee training inspired and will be:
1/2 mile jog at around 6/7 mph
Clean and Press = 2x8
Squats = 2x12
Barbell Pullovers = 2x8 supersetted with squat
Bench Press = 2x6
Good Mornings = 2x8
Barbell Curls = 2x8
1/2 mile jog at whatever i can handle, no lower than 5 mph, no higher than 10 mph
Tuesday-Circuit Training and Cardio
15 minute jog (weighted or non weighted)
circuit:
1 min of heavy bag punch work 70lb
1 min of heavy bag kick work 70lb
1 min of low weight skull crushers
1 min of burpees
1 min of weighted punch work 5lb DBs
x3 with 1 minute break between cycles
25-30 minutes of jump rope
30 minute jog at slower pace (non weighted)
Wednesday
Repeat Monday
Thursday
Circuit training and cardio
30 seconds of pull-ups
30 seconds of push-ups
30 seconds dips
30 seconds burpees
30 seconds box jumps
30 seconds drop jumps (drop from box and hop right back up as you hit the ground)
x4
same cardio as Tuesday and some bag work at the end
Friday
Same as monday and wednesday
Saturday
1 mile jog
Sparring (if my partner is up for it)
Longer bag work with same intensity (if no sparring)
30 minutes jump rope
Sunday
same as saturday with no sparring and lower intensity
Along with this i will be practicing martial arts forms previously learned and studying from a book of jeet kune do for new forms, these will then be implemented on bag work and sparring. i will also be working separate forearm and ab circuits daily. these will be as follows:
forearm:
zattman curl (did i spell that right?) x15
behind the back forearm curls x15
hand grips x40
x3
abs:
Lying Leg raises x25
Leg Pull-Ins x25
Sit-ups x25
Russian Twist x25
x3
any suggestions or improvements?? thanks in adv.
Monday-Full Body Weight Training
this is bruce lee training inspired and will be:
1/2 mile jog at around 6/7 mph
Clean and Press = 2x8
Squats = 2x12
Barbell Pullovers = 2x8 supersetted with squat
Bench Press = 2x6
Good Mornings = 2x8
Barbell Curls = 2x8
1/2 mile jog at whatever i can handle, no lower than 5 mph, no higher than 10 mph
Tuesday-Circuit Training and Cardio
15 minute jog (weighted or non weighted)
circuit:
1 min of heavy bag punch work 70lb
1 min of heavy bag kick work 70lb
1 min of low weight skull crushers
1 min of burpees
1 min of weighted punch work 5lb DBs
x3 with 1 minute break between cycles
25-30 minutes of jump rope
30 minute jog at slower pace (non weighted)
Wednesday
Repeat Monday
Thursday
Circuit training and cardio
30 seconds of pull-ups
30 seconds of push-ups
30 seconds dips
30 seconds burpees
30 seconds box jumps
30 seconds drop jumps (drop from box and hop right back up as you hit the ground)
x4
same cardio as Tuesday and some bag work at the end
Friday
Same as monday and wednesday
Saturday
1 mile jog
Sparring (if my partner is up for it)
Longer bag work with same intensity (if no sparring)
30 minutes jump rope
Sunday
same as saturday with no sparring and lower intensity
Along with this i will be practicing martial arts forms previously learned and studying from a book of jeet kune do for new forms, these will then be implemented on bag work and sparring. i will also be working separate forearm and ab circuits daily. these will be as follows:
forearm:
zattman curl (did i spell that right?) x15
behind the back forearm curls x15
hand grips x40
x3
abs:
Lying Leg raises x25
Leg Pull-Ins x25
Sit-ups x25
Russian Twist x25
x3
any suggestions or improvements?? thanks in adv.