Deluxe Martial Arts Forums - View Single Post - Am I Mr. Glass or Just an Ordinary Guy in Extraordinary Circumstances?

terry · 08-26-2002, 01:13 AM

Brian,

I might give you a couple of suggestions. If they help, great:

1. Since you keep getting injured I would write down your sleep time in a journal. You'll need at least 9 hours of sleep for recovery on this schedule. This is usually the first thing to go in a busy schedule, but don't sluff on it.

2. I would check your diet to make sure you're getting enough calories and protein. It's hard to be sure, but it sounds like you should be somewhere near 3500 calories and 300 grams of protein per day. Make sure you get enough to eat. Journal it for a few weeks so you can make adjustments.

3. Modify your situp routine. You're wasting time. Anchor your feet and sit with your thighs over a gym ball so your but hangs out. Then get a 45 lb weight and hold it under your chin or behind your neck if you can. Do 10 situps like this then 30 second rest and repeat for six sets. You'll be done in 5 minutes.

4. Keep the neck ups because you need them for plumb. But make sure to do front and back sides. Also make sure to do some hypers and deadlifts to strengthen you lower back as well as some pull-ups and rows for your middle back. Make sure you have a strong core.

5. Get a heart rate monitor and make sure you're staying in your aerobic zone for the jump rope. I have to work really hard to make it aerobic. In any case, set specific goals for aerobic and anaerobic training time. And forget martial artists, go to a professional triathalon coach for help on this.

6. You need some LSD (long slow distance) in your roadwork. Try to vary between sprint or climbing days with LSD workouts on the weekends. It will help your body recover and also help build capillaries in your vascular system. Hit a 5 hour bike ride on the flats, just easy stuff, if you can.

7. I like your afternoon workouts. Just make sure to be very strict about rest intervals when weight training. 30 seconds. No more, unless you're going to for a max. Oh, and forget about bodybuilding. That size stuff is a bunch of crap and will slow you down. Go for power and speed, and for that you need to power-lift. I know some of the top coaches in the country if you need help on that. Call me.

8. The evening workout is something that should cycle or vary based on fatigue and other goals. I might sit down with a piece of paper and plan out competitions, the TBA camp, etc, and workout some peaks in the training calendar to hit. I would also experiment based on what other successful fighters do and see how your results change.

9. Injuries. Start logging your stretching time. Something is wrong there. Get to a sports medicine doc, but make sure to bring him enough data to work with.

10. What, no BJJ? Man, you better be awesome at standup, dude.

That, and $2.80 will get you a double grande non-fat latte.

Regards,

Terry

08-26-2002, 01:13 AM	#5 (permalink)
terry Moderator Join Date: Jul 2002 Location: Pacifica, CA USA Posts: 571 Groans: 0 Groaned at 0 Times in 0 Posts	Brian, I might give you a couple of suggestions. If they help, great: 1. Since you keep getting injured I would write down your sleep time in a journal. You'll need at least 9 hours of sleep for recovery on this schedule. This is usually the first thing to go in a busy schedule, but don't sluff on it. 2. I would check your diet to make sure you're getting enough calories and protein. It's hard to be sure, but it sounds like you should be somewhere near 3500 calories and 300 grams of protein per day. Make sure you get enough to eat. Journal it for a few weeks so you can make adjustments. 3. Modify your situp routine. You're wasting time. Anchor your feet and sit with your thighs over a gym ball so your but hangs out. Then get a 45 lb weight and hold it under your chin or behind your neck if you can. Do 10 situps like this then 30 second rest and repeat for six sets. You'll be done in 5 minutes. 4. Keep the neck ups because you need them for plumb. But make sure to do front and back sides. Also make sure to do some hypers and deadlifts to strengthen you lower back as well as some pull-ups and rows for your middle back. Make sure you have a strong core. 5. Get a heart rate monitor and make sure you're staying in your aerobic zone for the jump rope. I have to work really hard to make it aerobic. In any case, set specific goals for aerobic and anaerobic training time. And forget martial artists, go to a professional triathalon coach for help on this. 6. You need some LSD (long slow distance) in your roadwork. Try to vary between sprint or climbing days with LSD workouts on the weekends. It will help your body recover and also help build capillaries in your vascular system. Hit a 5 hour bike ride on the flats, just easy stuff, if you can. 7. I like your afternoon workouts. Just make sure to be very strict about rest intervals when weight training. 30 seconds. No more, unless you're going to for a max. Oh, and forget about bodybuilding. That size stuff is a bunch of crap and will slow you down. Go for power and speed, and for that you need to power-lift. I know some of the top coaches in the country if you need help on that. Call me. 8. The evening workout is something that should cycle or vary based on fatigue and other goals. I might sit down with a piece of paper and plan out competitions, the TBA camp, etc, and workout some peaks in the training calendar to hit. I would also experiment based on what other successful fighters do and see how your results change. 9. Injuries. Start logging your stretching time. Something is wrong there. Get to a sports medicine doc, but make sure to bring him enough data to work with. 10. What, no BJJ? Man, you better be awesome at standup, dude. That, and $2.80 will get you a double grande non-fat latte. Regards, Terry