My Workout Routine

Wai Jia: The Kung Fu Forum Kung Fu Training and Health
1

This is my workout regiment and routine. Please feel free to post yours and how you feel it benefits you.

Strength Training: Monday, Wednesday, Friday
M-Back, Legs, & Abs
W-Chest & Abs
F-Bi, Tris, Abs
Lifting takes about 1 hour and usually do a 2 mile jog on the tread mill afterwards.

Kung Fu: Tuesday, Thursday, Saturday
I teach class and do basics, stance training, forms, and sparring with my students as much as I can when I am not teaching and correcting. Class is 6-8pm. My workout before that consists of this:

2-3 minute rounds on the double end ball
3-3 minute rounds on the thai bag
2-3 minute rounds boxing (all hands)
1-3 minute round thai bag (kicks alone)
1-3 minute round throwing dummy (shuai jiao throws, takedowns, ect.)

Also will get in some mitt work and Thai mitt work if I have someone to hold for me. Saturday is my open gym day at the school so I usually get a great workout in on that day.

Thanks. Any feedback is appreciated.

2

hey man, can i ask why u only do legs one time a week, and why u do biceps and triceps? u have monster cardio btw

3

I always prefer whole body workouts, but that’s just me.
I would recommend only 30 seconds between rounds, if you are not already doing that and to include some stick work also.
In regards to the ST, doing cardio AFTER a weight work can be detrimental to the gains ( strength and/or mass) that you could have gotten from it.
I suggest running before the ST to get “warmed up” for it and static stretching after the ST.
Abs are just another muscle by the way, no need to train them everyday.
They get lots of indirect work with squats and DL and most of your MA bag work.

4

Conditioning:
Mon
early am: 30m treadmill or elliptical (high incline, high resistance intervals)
evening: Coach Sommer’s GB WOD(movements scaled to current ability) +stance training (ma bu 3x2m), gong fu drills, followed by stretching.

Tue,
GB WOD
Floor L-sit 4x15s, stance training (ma bu 3x2m), gong fu drills followed by stretching.
Gymnastics open gym (tumbling, break falls, rings, PB) 1&1/2 hours

Wed
early am: 30m treadmill or elliptical (high incline, high resistance intervals)

Tr:
GB WOD.

Fri:
GB WOD
Floor L-sit 4x15s, stance training (ma bu 3x2m), gong fu drills followed by stretching.

MA: Schedule varies

Muay Thai 2-3d/wk 2-3 hrs
3-4 rds skipping rope no rest between rounds
atleast 3 rds sparring, 3xheavy bag, 3xspeed bag, 3xdouble end. Maize bag and drills.

1-2d/wk 1:30hr
Mostly spear and guan dao. Some empty hand maintenance work. Have not been going last couple of weeks, too much New Year performance brouhaha around this time.

I also do a shoulder prehab routine atleast once a week.
everyday at least 10 min, usually 20.

5

[QUOTE=bawang;1078687]hey man, can i ask why u only do legs one time a week, and why u do biceps and triceps? u have monster cardio btw[/QUOTE]

Strength training (lifting) once per week with legs I believe is all you need. Squats. leg presses, leg curls, ect. Also during Kung Fu I do all stance training and leg conditioning exercises for static and endurance purposes. Bi and Tris I do for two reasons, looks and arm strength, particulary in the clinch and grappling I personally see a huge benefit in that training.

As for my cardio, thanks, but can always improve.

6

[QUOTE=sanjuro_ronin;1078701]I always prefer whole body workouts, but that’s just me.
I would recommend only 30 seconds between rounds, if you are not already doing that and to include some stick work also.
In regards to the ST, doing cardio AFTER a weight work can be detrimental to the gains ( strength and/or mass) that you could have gotten from it.
I suggest running before the ST to get “warmed up” for it and static stretching after the ST.
Abs are just another muscle by the way, no need to train them everyday.
They get lots of indirect work with squats and DL and most of your MA bag work.[/QUOTE]

The run after ST is more out of habit than benefit, which I know is not what should be done. I used to do the run before ST as you suggested and may try this again to see if I get better results.

As for abs, it’s just my pet peeve. After turning 34 last month, I still have this dream of having the six pack I had at 18. I know it takes much more than exercise to acheive this, things like proper diet, not drinking beer, being 18 again, oh well, torture for the mind.:slight_smile:

7

[QUOTE=Iron_Eagle_76;1078718]The run after ST is more out of habit than benefit, which I know is not what should be done. I used to do the run before ST as you suggested and may try this again to see if I get better results.

As for abs, it’s just my pet peeve. After turning 34 last month, I still have this dream of having the six pack I had at 18. I know it takes much more than exercise to acheive this, things like proper diet, not drinking beer, being 18 again, oh well, torture for the mind.:)[/QUOTE]

Six packs are for kids, you are a MAN, take pride in having a KEG !!

8

I don’t see any beer consumption time on these lists.

You guy’s are faking these.

9

[size=“4”][URL=“http://en.wikipedia.org/wiki/Five_Precepts”][/size]

10

[QUOTE=David Jamieson;1078730]I don’t see any beer consumption time on these lists.

You guy’s are faking these.[/QUOTE]

I accept the following:
Sapporo as a warm-up
Heineken after squats
Bud light lime as a post recovery drink.

11

[QUOTE=sanjuro_ronin;1078747]I accept the following:
Sapporo as a warm-up
Heineken after squats
Bud light lime as a post recovery drink.[/QUOTE]

see people, this is an honest man! :stuck_out_tongue:

12

Just cause you’re drunk and indolent. . .

13

[QUOTE=Iron_Eagle_76;1078648]This is my workout regiment and routine. Please feel free to post yours and how you feel it benefits you.

Strength Training: Monday, Wednesday, Friday
M-Back, Legs, & Abs
W-Chest & Abs
F-Bi, Tris, Abs
Lifting takes about 1 hour and usually do a 2 mile jog on the tread mill afterwards.

Kung Fu: Tuesday, Thursday, Saturday
I teach class and do basics, stance training, forms, and sparring with my students as much as I can when I am not teaching and correcting. Class is 6-8pm. My workout before that consists of this:

2-3 minute rounds on the double end ball
3-3 minute rounds on the thai bag
2-3 minute rounds boxing (all hands)
1-3 minute round thai bag (kicks alone)
1-3 minute round throwing dummy (shuai jiao throws, takedowns, ect.)

Also will get in some mitt work and Thai mitt work if I have someone to hold for me. Saturday is my open gym day at the school so I usually get a great workout in on that day.

Thanks. Any feedback is appreciated.[/QUOTE]

All of that and you still have girl arms? :smiley: Just kidding…you sound like you’re very active and should be in great shape. I work full time week nights + and am currently in school 3/4 time…so here’s what I’m able to do.

I’m with Sanjuro on the weight training, I prefer all over routine but I generally do it 2x a week. Its about a 75min work out doing 3sets-15reps of about 24 diff exercises including ab work. I alternate sets with push pull exercises…tri/biceps…bench/back, leg extensions/curls etc. Tempo and keeping my heart rate up are important for the anaerobic conditioning. Usually I’ll take an hour yoga class at the gym for my warm up/stretching prior to hitting the my circuit.

On non weight training days I’m getting out for a 5K run/walk 2x week depending on how my punishment my back can take.

Martially, I’m trying to make a comeback, due to my schedule I think I found a weekend’s only BJJ class, for 2hrs on Sat/Sun and will be working some strikes on pads at a park with a TKD/Hapkido guy for about an hour.

14

[QUOTE=sanjuro_ronin;1078747]I accept the following:
Sapporo as a warm-up
Heineken after squats
Bud light lime as a post recovery drink.[/QUOTE]

We call beer a ‘rookies’ drink…I much prefer the good Captain (the Admiral to his friends) and shots of Tequila. That’s just me, everyone has their own poison.

15

[QUOTE=Iron_Eagle_76;1078648]This is my workout regiment and routine. Please feel free to post yours and how you feel it benefits you.

Strength Training: Monday, Wednesday, Friday
M-Back, Legs, & Abs
W-Chest & Abs
F-Bi, Tris, Abs
Lifting takes about 1 hour and usually do a 2 mile jog on the tread mill afterwards.
[/QUOTE]

On Fridays instead of isolating biceps and triceps maybe sub in dips and pull ups/chins/rows.

Do you find teaching interferes with your programming?

I feel like teaching is a good way to get fat and de-conditioned.

16

[QUOTE=wenshu;1078774]On Fridays instead of isolating biceps and triceps maybe sub in dips and pull ups/chins/rows.

Do you find teaching interferes with your programming?

I feel like teaching is a good way to get fat and de-conditioned.[/QUOTE]

Pull Up/ Chin Ups/Rows are done on Monday as part of my ST routine. The circuit training routine I do before I teach, as well as get in some basics, stance training, and sparring during the class. I also do mitt work and spar with another instructor who teaches with me, as well as some of my senior students. Instructors who get fat and de-conditioned are the ones who stop training themselves and simply focus on teaching.

I teach for the love of my art but also to improve my art and fighting skill as well. In my opinion certain things you must still be able to do if you are going to continue to teach.

17

[QUOTE=Hebrew Hammer;1078763]All of that and you still have girl arms? :smiley: Just kidding…you sound like you’re very active and should be in great shape. I work full time week nights + and am currently in school 3/4 time…so here’s what I’m able to do.

I’m with Sanjuro on the weight training, I prefer all over routine but I generally do it 2x a week. Its about a 75min work out doing 3sets-15reps of about 24 diff exercises including ab work. I alternate sets with push pull exercises…tri/biceps…bench/back, leg extensions/curls etc. Tempo and keeping my heart rate up are important for the anaerobic conditioning. Usually I’ll take an hour yoga class at the gym for my warm up/stretching prior to hitting the my circuit.

On non weight training days I’m getting out for a 5K run/walk 2x week depending on how my punishment my back can take.

Martially, I’m trying to make a comeback, due to my schedule I think I found a weekend’s only BJJ class, for 2hrs on Sat/Sun and will be working some strikes on pads at a park with a TKD/Hapkido guy for about an hour.[/QUOTE]

I used to do total body workouts, found that I gained more doing muscle specific. Workouts can be individually specific so it is about finding what works best for you, isolating muscles during strength training is what works for me.

Your routine sounds very productive. We all have busy lives, I work full time in management so I know how hard it can be to “make” yourself do that workout when you really just want to rest, but as the old saying goes, “We are all forged in the fires of self-discipline”. As for what kind of shape I am in now, I consider “not bad”, but there is always room for improvement, which is what I strive for daily.

18

[QUOTE=Iron_Eagle_76;1078819]I used to do total body workouts, found that I gained more doing muscle specific. Workouts can be individually specific so it is about finding what works best for you, isolating muscles during strength training is what works for me.

Your routine sounds very productive. We all have busy lives, I work full time in management so I know how hard it can be to “make” yourself do that workout when you really just want to rest, but as the old saying goes, “We are all forged in the fires of self-discipline”. As for what kind of shape I am in now, I consider “not bad”, but there is always room for improvement, which is what I strive for daily.[/QUOTE]

A very valid point, you’re doing great and I look FLABULOUS, and I’m looking to lean down, and strength isn’t an issue for me, weight loss and toning are. Best of luck in your training.

19

Iron Eagle,

Thanks for starting this thread, this is really what I was going for with “How much time do you spend in the dojo.” So how do I close out that thread?

20

I’m in the Air Force so a lot of this is a little curtailed to my job.

I’m in Okinawa so my running is dictated by the weather. When it’s not raining, I run 4 to 6 miles 5 days a week.

Total body 5 days a week

Morning work out
all 4 x 10
rotater cuff flys
inside chest flys
outside chest flys
40 lb curls low mid high
weider wrist thingy curls
abb roller

all 4 x 5
leg lifts w/ 10 lb medicine ball between feet
leg lifts (legs come up w/ soles of fee pointing at sky. when feet rest at 6 in above ground drop medicine ball on abs
drop 40lb medicine ball (sand bag) on abb (about 6-12 in high). Working on increasing height.

Then finaly, while liying flat on back make a fist with thumb nuckle striking sturnum. Continue reppetitive strikes for 1 minute.

While at work I do at minum 10 pull up/ chin ups (both) maxium 30 throughout the night (shift work).

Now on to Kung Fu

Which is also 5 days a week. I get my leg workout here.

Streches
Stances
punching set
Kicks
Empty hand forms
Weapons

So my original question as it probably should have been. Teoul Moon is primarly forms (we do spar when we have the people however I’m currently practicing by myself) so for those who spend quite a bit of time with their forms… how do you spend your time in practice? Do you do each form once only for that day/ multiple times ect. ?

I am open to suggestions as I am trying to improve my art.