Join Date: Mar 2007
Location: Springfield, MO
hey wuk, heres the shoulder and core work out i did today. try it out if you want, alot of good things for fighters. see what ya think
no pauses between exercises, but between sets (roughly a minute, then 2 to 3 minutes between routine change)
First of four exercises 4 sets
straight arm side raises using a 25 ib resist band (big thick rubber tube with handles, harder than it sounds) 10 using each foot as a fulcrum for the first 3 sets then 8 each arm on the 4th
straight arm push outs (like throwing a punch but with a pull down machine set to roughly shoulder hight. 15 each arm set 1 (20 ibs), then 12 set 2 (30 ibs), then 10 set 3 (40 ibs), then 8 on set four (40 ibs)
the third exercise is front raises using a 15 ib dumb bell in each hand 10 reps all four sets
at the end of the fourth set do 20ibx20 straight arm push outs per arm
the nest routine is as follows (3 exercises, 3 sets
using as high weight as possible, millitary press, 8 to 10 times, this is interchangible with hand stand push ups
shrugs using a moderate weight 12 reps all 3 sets, doing a calf raise at the end of every rep.
military using the same 25ib resistance band, go for 10 reps on each foot, but you probably wont get them so bump down as needed (often ending with 6 and 6)
at the end of the third set a quick 10 pull ups, 10 pull downs using heavy (like 120 or more) weight, then 10 rows using the same weight.
now to the core work
start with doing 5 super leg raises (ok using a leg raise machine, where you support your weight on elbows and fore arms. raise your knees to your chest, down raise knees to each said, then raise you feet up for a normal leg raise then each foot individually. thats 1)
from there do a set of twelve high angle curl ups (using like a sit up or decline bench. hold 35 or more ibs. on the last rep do 10 twists.
from there get on the ground and do what i call a power crunch. all your weight on your butt, feet in the air legs bent, hands on the ground by your butt, back and head up, bring your knees to your chest and out, do 30
then using a 15ib medicine ball do 8, figure eights
then 30 crunches
20 leg raises
25 crunch machine crunches using 120 ibs
side raises (think leg raise but instead start with your legs out 90 degrees to one side and bringing them up and over to the other side and back. thats 1, do 15 to 20
30 seconds on elbows and toes
40ibs in each hand while standing bring one hand down by your knee then to the other side, for one, do 20
do 10 squat thrusts (like a sprawl or up down)
10 straight arm pull downs (standing arms parallel to the floor, pull down using 50 or sound ibs, keep the arms straight and flexing the abs)
two sets of that, at the end of the second set, if you have a training partner race to 100 crunches. if not just do them on your own
take a two to three minute break.
then run a mile in under 8 minutes
thats the work out...
this should all be attempted first then if successful do it with a 20 ib weight vest on. tight to make it harder to breath. i do it with the vest start to finish.
after words a good protein shake with alot of whey isolate (like 50grams) is perfect.
also go set your shower to as cold as you can possibly get it, and let it run over each shoulder, your chest and your back for 10 to 30 seconds each (this is my practical solution to an ice bath)
give it a shot if you want, i like it alot, and dont think i could find a much better core/shoudler work out for fighting.
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