For Sparring:
10 min warmup
stretching
focus drills
power drills
sparring
OR
10 min warmup
cardio with speed drills
cool down with power drills
pushups
calf raises
leg raises with partner
crunches
jump squats, leapfrog, squats, duckwalk
power drills
I do this 4 times a week for 2 hrs.
For weights
warm up
stretch
bench 5 sets of 8
bench 4 sets of 8 close grip
bench 4 sets of 8 wide grip
incline bench 5 sets of 8
flys 5 sets of 8
dips, 5 sets of failure
tricep pulldown 5 sets of 8
arnold press 5 sets of 8
lateral raises 5 sets of 8
workout 2
chin ups 5 sets of 12,10,8,8,8
upright rows 5 sets of 8
rows 5 sets of 8
barbell ez curls 6 sets of decreasing weight 8,8,10,10,12,15
dumbell curls 5 sets of 8
cable curls 5 sets of 8
I repeat each workout twice a week, resulting 4 days a week at the gym at wed. fri sat and sun.
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