Vash
12-13-2003, 03:16 PM
Okay, here's my current plan for weight training, after I'm 100%, and have been so for some time.
Weights
----------
(Mon, Thur)
Warmup:
Stationary Bike: 20 Minutes
One kata, Alternate Every Workout
1 Set of 8, compund moves, circuit fashion
General Stretching, about 10-15 minutes
Workout:
Dumb Bell Clean and Jerk: 2x8
Neutral Grip Pullup: 1x8, 1x10
Machine Row: 2x8
DB Reverse Flye: 2x8
DB Lateral Raise: 2x8
Triceps Kickback: 2x8
Alternating Biceps Curl: 2x8
Forearm Work: Vary moves, weight, reps
Cool Down:
One Kata, Alternate Every Workout
General Stretching
[No leg work, as I will be actively doing physical therapy on my knees. Will throw in occasional work on my VMOs during the session, though]
Karate
--------
(Monday Morning)
Warmup:
One Random Kata
Workout:
All 15 Upper Body Basics, 10 Lower Body Basics
10 Movements - Five Stepping Forward, Five Backward
(Tuesday)
[Also a class day, two 45 kids class, one hour adult]
Warmup:
Both Sides, Two Man Set
Random Kata
General Stretches
Workout:
Each Kata;
8 Empty Hand Kata, Both Sides, Two Man Set, non-standard Application Kata (antithesis to Seisan kata), Bo Kata, Chizi kun Bo Kata
[11 Total Empty Hand Forms, 13 with Weapons: Random Sequence, Go through each at least 3 times]
Cooldown:
Random Kata
(Wednesday)
Warmup:
Random Kata
Both Sides of Two Man
Specific Stretching, Upper or Lower Body
Workout:
5 3.5-Minute Rounds, Heavy Bag. Either Upper or Lower Body Strikes. Not worried about speed, yet.
30sec Break between rounds
Skipping Rope:
3 3-minute rounds, various footwork
(Thursday)
[Also Class day, 2 45min Kids, 1 Hour Adult]
Just weights, in addition to class
(Friday)
Warmup:
Random Kata
Both Sides, Two Man
General Stretching
Workout:
Take one kata -
--Go through 5 times, varying speed
--Take sequences from, make into drills
--Reverse it
Cooldown:
Repeat kata from above
(Saturday)
1 Hour Kata Class, light work
Warmup:
Random Kata
Both Sides of Two Man
Specific Stretching, Upper or Lower Body
Workout:
5 3.5-Minute Rounds, Heavy Bag. Either Upper or Lower Body Strikes. Not worried about speed, yet.
30sec Break between rounds
Skipping Rope:
3 3-minute rounds, various footwork
--------------------------------------------------------------------------------
Any suggestions would be appreciated. I know I need one more rest day than Sunday, and my schedules are gonna be full Mon, Wed, and Fri, with school.
Just reply, I'll listen ;)
Weights
----------
(Mon, Thur)
Warmup:
Stationary Bike: 20 Minutes
One kata, Alternate Every Workout
1 Set of 8, compund moves, circuit fashion
General Stretching, about 10-15 minutes
Workout:
Dumb Bell Clean and Jerk: 2x8
Neutral Grip Pullup: 1x8, 1x10
Machine Row: 2x8
DB Reverse Flye: 2x8
DB Lateral Raise: 2x8
Triceps Kickback: 2x8
Alternating Biceps Curl: 2x8
Forearm Work: Vary moves, weight, reps
Cool Down:
One Kata, Alternate Every Workout
General Stretching
[No leg work, as I will be actively doing physical therapy on my knees. Will throw in occasional work on my VMOs during the session, though]
Karate
--------
(Monday Morning)
Warmup:
One Random Kata
Workout:
All 15 Upper Body Basics, 10 Lower Body Basics
10 Movements - Five Stepping Forward, Five Backward
(Tuesday)
[Also a class day, two 45 kids class, one hour adult]
Warmup:
Both Sides, Two Man Set
Random Kata
General Stretches
Workout:
Each Kata;
8 Empty Hand Kata, Both Sides, Two Man Set, non-standard Application Kata (antithesis to Seisan kata), Bo Kata, Chizi kun Bo Kata
[11 Total Empty Hand Forms, 13 with Weapons: Random Sequence, Go through each at least 3 times]
Cooldown:
Random Kata
(Wednesday)
Warmup:
Random Kata
Both Sides of Two Man
Specific Stretching, Upper or Lower Body
Workout:
5 3.5-Minute Rounds, Heavy Bag. Either Upper or Lower Body Strikes. Not worried about speed, yet.
30sec Break between rounds
Skipping Rope:
3 3-minute rounds, various footwork
(Thursday)
[Also Class day, 2 45min Kids, 1 Hour Adult]
Just weights, in addition to class
(Friday)
Warmup:
Random Kata
Both Sides, Two Man
General Stretching
Workout:
Take one kata -
--Go through 5 times, varying speed
--Take sequences from, make into drills
--Reverse it
Cooldown:
Repeat kata from above
(Saturday)
1 Hour Kata Class, light work
Warmup:
Random Kata
Both Sides of Two Man
Specific Stretching, Upper or Lower Body
Workout:
5 3.5-Minute Rounds, Heavy Bag. Either Upper or Lower Body Strikes. Not worried about speed, yet.
30sec Break between rounds
Skipping Rope:
3 3-minute rounds, various footwork
--------------------------------------------------------------------------------
Any suggestions would be appreciated. I know I need one more rest day than Sunday, and my schedules are gonna be full Mon, Wed, and Fri, with school.
Just reply, I'll listen ;)