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2005/10/19, 04:07 AM
Monday:
30 min outdoor fartlek training at 5.15am, as soon as I wake up, followed by: 10 mins stretching,
10 full press-ups,
10 half press-ups,
20 dips, 20 crunches,
20 leg raises,
20 side leg raises (on each side, lying down)
Tue:
6.15am - 10 full press-ups,
10 half press-ups,
20 dips, 20 crunches,
20 leg raises,
20 side leg raises (on each side, lying down)
6.50pm-9.15pm - karate (inc. warmup, stretching, pad work, grappling, weapons, sparring, kata, etc.)
Wed:
30 min outdoor fartlek training at 5.15am, as soon as I wake up, followed by: 10 mins stretching,
10 full press-ups,
10 half press-ups,
20 dips, 20 crunches,
20 leg raises,
20 side leg raises (on each side, lying down)
Thur:
7.45pm-9.15pm karate (as above)
Fri:
30 min outdoor fartlek training at 5.15am, as soon as I wake up, followed by: 10 mins stretching,
10 full press-ups,
10 half press-ups,
20 dips, 20 crunches,
20 leg raises,
20 side leg raises (on each side, lying down)
Saturday and sunday I rest!
I think my diet is ok, I'm not doing exercise for weight loss, it is all purely to improve myself for karate.
But for strength, slow and fast twitch muscle training, stamina and flexiblity, how is this workout? Should I do more/less? What would anyone suggest for agility? All my running is outdoors, so my ankles get to move around.
What do you guys think? I value your opinions!
Katie
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each to their own
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2005/10/19, 06:27 AM
what are the press ups and half press ups?
doesn't look like you're doing anything to train...legs, back, bi, shoulders...
remember just because you jog or do karate...that's still not the same as training your legs with resistance training.....
you need to consider incorporating exercises like squats, deadlifts, goodmornings, lunges, pull ups, military presses, rows, bench presses, dips, etc....multi joint exercises....they boost your metabolism....burn the most calories....and strengthen your whole body which carries over to other activities like karate...when you can deadlift more or squat more you'll be able to jump higher or run faster or kick harder...etc...
presently....you're basically doing same thing 4 times a week....this is similar to someone doing bench press 4 times a week and nothing else....you can still train 3-4 times a week with same exercises and moderate intensity but just make sure those exercise cover your whole body...the exercises I listed do that....or you can rotate the exercises...
for example
Mon
Squats
Stiff Legged Deadlifts
Military Presses
Calve Raises
DB Curls
Wed
Deadlifts
Lunges
Bench Press
Rows
French Press
Fri
Pull Ups
Goodmornings
Dips
Lateral Raises
Incline Flyes
something to this extent...you can do 2-3 working sets after 1-2 sets of warm ups....using 10-12 reps for working sets...coming to failure or close to it on last set of each exercises....
I suggest static strethcing after you finish the exercises...don't do it beforehands.....just jog or do light cardio for 10 min prior....
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2005/10/19, 07:11 AM
I hadn't thought of the fact that I'm not doing anything with my biceps/legs. As for the back and shoulders, I thought press-ups would take care of that.
The problem is, all the stuff I do, I don't need equipment for. All I have are dumbells - going to the gym is out of the question!
A press up is where you have your body parallel to the floor, suporting your weight with your arms straight - points of contact with the floor are hands and toes. You then bend at the elbow to lower and raise your body. A half press up is the same thing, but you keep your knees on the floor so it's slightly easier. What do you call them? :)
Oh, and what are 'goodmornings'?
A few questions: Doing the squats and lunges, should i be holding a couple of dumbells for this?
Thanks for the input!
Katie
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each to their own
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2005/10/19, 07:28 AM
push ups...lol
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2005/10/19, 08:32 AM
Kalanchoe those are called 'push ups' in the US at least...perhaps there's another name for them outside of the US....
but push ups train mostly chest with variations that cna target more triceps....and advanced varieties can hit bit more shoulders.....however they DO NOT train back....
Yes for big exercises you should use resistance...dumbells, barbell, cables, bands, whatever you have access to....
check out freetrainers for explanations of these exercises or check out www.abcbodybuilding.com orhttp://www.exrx.net/WeightExercises/...
for goodmornings specifically..here's a link for one variation fo the exercise...
http://www.exrx.net/WeightExercises/ErectorSpinae/SMBentKneeGoodMorning.html
dumbells are sufficient as long as they provide enough resistance for you...you may need to get heavier DBs with time or adjustable kind...bands are another alternative...they are fairly cheap
why is gym out of the question?
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2005/10/20, 04:23 AM
No time, no car and no money!
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2005/10/20, 07:22 AM
Dumbells are just fine....you can get used adjustable dumbells pretty cheap...you don't even need that heavy...just be sure they go up to 40-50 each...so you can work up to using heavier weight for squats and deadlifts...
in general whenever you say you can't do something...your mind shuts off on the issue or you start creating excuses/reasons for why you can't...whenever you rephrase the statement into 'how can I do X' your mind actively tries to seek out a resolution....not saying you can or you can't go to a gym(you obviously know your own situation better than I...lol)...but that's something to think about....
gl K
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2005/10/20, 08:12 AM
I used to go to a gym, but after someone gave me some dumbells, I realised that there isn't an awful lot that you can do in a gym, that cannot be replicated using dumbells. I bet that some of you will disagree with this, but for my exercise goals, I'm fine with the exercises that I CAN replicate.
Once I got used to just using dumbells, I felt it would be very wasteful to spend money on the gym. for cardio, I just go outside and pound the streets, hills, dirt tracks, whatever. If I was to join a gym, I would need to get up at 4.15, get a taxi to the gym (buses dont run that early) then get home in ime for 6.15 to go to work. Gym - £60/month, taxi - £10 each way, so per month, about £60. That would be in addition to the £30/month I already spend on karate lessons. If the gym is your thing, then great, but it's totally impractical for me to go to a gym.
Thanks for your help, anyway! I will definately try incorporatinmg some of the things you mentioned!
Katie
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2005/10/20, 11:19 AM
Katie
that's fine , in your case gym is not necessary....you can do pretty much everything with just a set of dumbells....maybe consider purchasing some light bands for a different type of muscle stimulation and variation...
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