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PentjackSilat · 03-03-2002, 04:19 PM

Every Tues, Thurs, Sat, and Sunday I wake up and am out the door running within 5 minutes. I do a 10 minute warm up of medium paced jogging and footwork (forward, backward, circling, Kali angling, etc...) then 10 sec. sprint, 50 push shuffles each leg, 10 sec. "bounding" (like sprinting but trying to get as much distance with every stride), 50 walking lunges, 10 sec. sprint, 50 foot jabs, bounding, 50 diagonal lunges to plie lunges each leg (see: The New Power Program by Michael Colgan), sprint, 50 thai kicks each leg, bound, 50 skip knees, sprint, 50 circle knees, bound, run back home doing medium pace and footwork on Tues, and Sat.
On Thurs and Sun, 2 minute intervals on Paulsons PowerWheel. (ya, I know it looks funny running down the street on your hands with a wheel attached to your feet, but don't knock it till you've tried it!) In between the 2 minute intervals are 1 minute intervals of 1)regular pushups, 2)reverse V-ups, 3)elbows on the side pushups, 4)knee tucks, 5)deltoid pushups, and 6)that thing where you stretch your hands above you and do a pushup type things where your lats are doing the work. Each is for ten seconds, and they total the 1 minute rest. Then back to hauling ass. I do this for six rounds. 3 out, and 3 back.
Then in the afternoon I do skill training with partners. Plumb or kick counters or surviving barrages of punches without hitting back, or Thai Counts...etc. Whatever I'm working on for my next fight. I do this every Tues and Thurs. Sat and Sun, I spar.
In the evening I do weights. Tues: Legs. Thurs: Arms and Abs. Sat: Shoulders. Sun: Chest, Back, and Abs. (see Dr. Colgans... The New Power Program to get an idea. Too much to write here, but all concentric contractions are highest possible speed, and all eccentric contractions are a 4 count. High weight low reps, and work from the inside out. DON'T DO BODYBUILDING WEIGHT EXCERCISES! Sure they look good, but ask them to sprint up a flight of stairs!
On Mon, Wed, and Fri (my off days) I run a slow 3 miles when I wake up for leg strength.
Hope this will help.

03-03-2002, 04:19 PM	#4 (permalink)
PentjackSilat Novice Join Date: Mar 2002 Location: Miami Posts: 116 Groans: 0 Groaned at 0 Times in 0 Posts	my current training regimen Every Tues, Thurs, Sat, and Sunday I wake up and am out the door running within 5 minutes. I do a 10 minute warm up of medium paced jogging and footwork (forward, backward, circling, Kali angling, etc...) then 10 sec. sprint, 50 push shuffles each leg, 10 sec. "bounding" (like sprinting but trying to get as much distance with every stride), 50 walking lunges, 10 sec. sprint, 50 foot jabs, bounding, 50 diagonal lunges to plie lunges each leg (see: The New Power Program by Michael Colgan), sprint, 50 thai kicks each leg, bound, 50 skip knees, sprint, 50 circle knees, bound, run back home doing medium pace and footwork on Tues, and Sat. On Thurs and Sun, 2 minute intervals on Paulsons PowerWheel. (ya, I know it looks funny running down the street on your hands with a wheel attached to your feet, but don't knock it till you've tried it!) In between the 2 minute intervals are 1 minute intervals of 1)regular pushups, 2)reverse V-ups, 3)elbows on the side pushups, 4)knee tucks, 5)deltoid pushups, and 6)that thing where you stretch your hands above you and do a pushup type things where your lats are doing the work. Each is for ten seconds, and they total the 1 minute rest. Then back to hauling ass. I do this for six rounds. 3 out, and 3 back. Then in the afternoon I do skill training with partners. Plumb or kick counters or surviving barrages of punches without hitting back, or Thai Counts...etc. Whatever I'm working on for my next fight. I do this every Tues and Thurs. Sat and Sun, I spar. In the evening I do weights. Tues: Legs. Thurs: Arms and Abs. Sat: Shoulders. Sun: Chest, Back, and Abs. (see Dr. Colgans... The New Power Program to get an idea. Too much to write here, but all concentric contractions are highest possible speed, and all eccentric contractions are a 4 count. High weight low reps, and work from the inside out. DON'T DO BODYBUILDING WEIGHT EXCERCISES! Sure they look good, but ask them to sprint up a flight of stairs! On Mon, Wed, and Fri (my off days) I run a slow 3 miles when I wake up for leg strength. Hope this will help. __________________ We will not fade... We will not falter... And we will never EVER give up... -Team Cham Last edited by PentjackSilat; 03-03-2002 at 04:25 PM.