by danethevegan » Fri Apr 28, 2006 5:57 pm
So, here we go. This is a strength training program I've set up for myself to help build a little bit of combat muscle. A quick caveat: I hate strength training. It bores me to death, but I'm willing to endure for the sake of my grappling game. So, these work-outs are short and by no means "power lifting routines," but I do think these are functional excercies.
About the routines: I do all of these excercises with dumbells because it forces me to work out my stabilizer muscles, maintain form and balance. I try to do these excercises as quickly a possible (while still being safe) to help train my explosiveness. I've divided the work out into three sections, each are meant to be mini-circuits. Since I have two sets of dumbells, that means I set the weight up for the whole set before I start it. Do each mini-circuit three times before moving on to the next circuit, and time myself for a 30 seconds to a minute rest between.
Also, always start with the calisthenics excercise first to fatigue your macro-muscle group before isolation excercises. I like to start off with my abs to get my blood flowing.
WORK OUT #1
100 CRUNCHES
2X50 SIDE CRUNCHES (One set on left, other on the right)
15 PUSH UPS
10X HAMMER CURLS
10X TRICEP EXTENSIONS
10 MEDICINE BALL-HOP PUSH UPS
10X BENCH PRESS
10X BENT OVER ROW
15 WIDE PUSH UPS
10X SQUATS TO UPRIGHT ROW
10X LUNGES TO SHOULDER PRESS
FINISHER: 100 CRUNCHES
WORK OUT #2 (This is intended to be less leg intensively as an after-running routine)
100 CRUNCHES
2X50 SIDE CRUNCHES
15 PUSH UPS
10X HAMMER CURLS
10X TRICEP EXTENSIONS
10 MEDICINE BALL HOP PUSH UPS
10X BENCH PRESS
10X BENT OVER ROW
10 DIAMOND PUSH UPS
10X UPRIGHT ROW
10X GOALIE RAISES
FINISHER: 100 CRUNCHES
Dane's Cardio-Buster
Other than running stairs or hills, this is the roughest running set I've tried. It works out well for me because there is a school with a quarter mile track near my apartment.
Equipment: watch, running shoes, shorts and masochistic tendencies.
I mark off the straight-away on the track with two lines (start and finish lines), which ends up being a health distance (I'm horrible at estimating distances, and so I won't even try). This work out is simple. Sprint the distance from start to finish, and you have 30 seconds to do so. After 30 seconds, sprint back. So, on the second hand of a watch you'd leave at 12 and 6. On a digital, you'd leave every minute, and half-minute.
Right now, I'm doing three sets of 10, with a minute rest (think about it: three five minute rounds, with a one minute rest between). As I get stronger, I'll sprint it harder, and for more rounds.
Hope this helps you guys!
