3 Months Before Competition

Hi guys!:),

1st step

We do this for about 2-3 months 6-7 times a week
I wake up around 5 am every day, so this workout 5-7 am b/c i have skool at 8 am

1)warm up 10 min

2)stretch 10 min

3)25-50 slow-moderate push ups, 2 sets, 1 min break between each set

4)rest 2 min.

5)10 chin-ups, 30 tricep dips,10 pull-ups,30 tricep dips(10 sec rest between each)

6)100 squats w/ 15 pound weight on the back, go down as low as you can go
2 sets,1 min rest between each

7)rest 2 min

8)100 toe raises, w/ 15 pound on back, slowly to quickly(slowly gives a burn)
you do 50 EACH LEG.

9)rest 1 min.

10)Slow one-legged squats, with 20-30 pounds on back, 10 each leg\

11)rest 2 min

12)50 jump squats, with knees tuck at top and 15 pounds on back, 2 sets, 30 sec rest each set

13)rest and stretch and meditate for 10 minutes(you can use bathroom during this time)

14)Mon./Wed./Fri.-Sprinting and weight lifting-sprinting is 100 meters, for 4 sets, 3 min rest between each set, weight lifting is 8 exercises, half is for legs the other half is for upper body, each should have 2 sets and each 8-12 sets,75-85% of max rep.

15)Tue./Thurs./Sat.-Jogging and plyometrics- jog for about 30-60 min,(every 10 min do 1 Min shadow boxing at max speed), plyometrics-clapping push ups-10 reps, 3 sets, 2-3 min rest each set,side throws with medicine ball-10 reps, 3 sets,2-3 min rest each set,high jumps-10 reps, 3 sets, 2-3 min rest each set,lateral box hops-10 reps, 3 sets, 2-3 min rest each set.

16)tht should take 2 hrs.

17)then the afternoon training, i usually go to tkd class in the afternoon, if i don't i would take 1 hr of techniques practice and pad hitting

Good luck !!!! YEAH eat some carbs after this workout.

Click here to post comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Fitness training exercises.

helping you grow through martial arts