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swpthleg's training log

43K views 338 replies 22 participants last post by  Rockstar189 
#1 ·
monday: tkd conditioning: 3 3-minute rounds jumping rope with pad work in between, 50 pushups 50 situps
speed kicks w/partner, 6 30 second rounds kingeti/roundhouse
stations: heavy bag, more pad work w/sprints up & down the gym, 3-minute drill of 2 pushups, back slap out, 2 sit ups, front kicks on the wavemaster

no bag gloves or hand wraps during pad work so my knuckles get conditioned
 
#4 ·
whoops didn't post in here for awhile

monday: typical tkd conditioning, situps, pushups, jump rope, pad work
tuesday: lame aerobics class that was only about 1/2 cardio wtf
wednesday:ran 3 miles w/20 min. of (interval) stairmaster, ie 1/2 mile, stairmaster, 1/2 mile etc.
thanksgiving: f*cking gym closed
 
#6 ·
shin splints are pains in the shins ranging from mild to horrible, frequently caused by calves not being stretched out/warmed up enough. Ask cabby, i'm sure he puts in more miles per week than me, at least for now muahahahaha

Friday: ran 4 miles
Saturday: ran 3 miles, 15 min. stairmaster.

I should probably go back to lifting more, but keep in mind I do a lot of arm conditioning in tkd b/c we do much more punching than most tkd schools, due to my teacher's boxing/martial arts background
 
#10 ·
tuesday: ran 1.5miles, stairmaster 40min.
wednesday: didn't do anything, but watching my daughter skate made me think I'd like to pick it back up, it's excellent conditioning, and I got hold of some top of the line skates about 4 years ago
 
#13 ·
Holy sh!t I haven't added to this thread in a month. I promise I have been working out. I have incorporated spinning classes here and there b/c I need more intense cardio that doesn't bother my ankle. Here's what I did this past week:
monday: ran 2 miles, 30 min stairmaster
tuesday: 40 min stairmaster, 2 hrs later extremely intense spinning class
wednesday: point sparring
thurs. more point, annoying jump rope pushups situps
fri. run & stair (I forgot times)
sat. ran 2 miles, 30 min stairmaster

Yes, I know I need to start lifting again.
 
#15 ·
Spinning is cycling at varying intervals and resistance settings on a stationary bike. If the teacher is good, which mine is, it will work you out. My cardio conditioning is pretty good and I'm always sweating hard and my heart is pounding. I went today for an hour to add to my training log. It's good cardio for people who have had a lower joint injury like me.
 
#18 ·
thx for the advice i need all the help i can get regaining my lung capacity, i haven't been so sick in years. Behold my wimpy week:(the week prior I didn't work out as I was sick as a dog)
mon: didn't work out
tue: spinning, sweated like a piag, lungs hurt, chest hurt, definitely did not have my usual capability or endurance
wed: gimped around track for about 3/4 mile lungs/chest hurt BADLY
thur: kinda easy kickboxing class
fri: didn't work out
sat: (2-02) - 35 min stairmaster, 15 min bike, wimpy wimpy

Any further advice to help me get my running/cardio mojo back up to speed would be greatly appreciated.
 
#19 ·
Any further advice to help me get my running/cardio mojo back up to speed would be greatly appreciated.
Definitely focus on drinking lots of water and also eating healthy, but also focus on making progress with your cardio. For instance, try running for 10 minutes straight on a treadmill, then add a minute every day or so. So it would end up looking something like this:

Day One - 10 min run on treadmill
Day Two - 10 min run on treadmill
Day Three - 11 min run on treadmill
Day Four - 12 min run on treadmill

etc, etc. I did this kind of method with my friend and he progressed really quickly, just always aim for progress! A good way to think about it would be to try and be a little bit better than the day before, no matter how small of a change it is
 
#20 ·
does that mean I have to eat 4 cups of vegetables bleahh

Does vodka count as a vegetable since it's made from potatoes?

I'm going to go to the calorieking website and find out what I need to eat to reach my dream weight of 115. I'm 5'6" but that weight might be doable for me b/c my frame is small.

Also, should I even be consuming whey protein? is it a protein alternative, or meant to be a weight gainer?
 
#21 ·
It is not a weight gainer, but a protein alternative. The difference between other proteins is that it gets absorbed by your body faster than other types of protein. You should be drinking whey protein before work outs or directly after, and drinking casein protein when you wake up or before you go to bed. And I don't think fermented veggies are the same as regular ones ;) Nice try though haha
 
#22 ·
monday 2-04 ran 1.5 miles, 30 min stairmaster
tuesday 2-05 krazy spinning class, sweated like a piag
wednesday 2-06 tkd rolls and falls, not very aerobic
thursday 2-07 1.5 miles (lungs/chest still hurt) 30 min. stairmaster, speed bag
friday didn't work out
 
#23 · (Edited)
saturday /sunday didn't work out
monday (today) ran 1.5 miles, 20 min stairmaster, 90 min tkd conditioning (jump rope, pushups, kick on heavy bag, horse stance/dragon stance/kick drills, pad work in a weighted vest, squats and lunges from hell
This was the first week I could do this class on top of another workout and not feel like I couldn't breathe.

I hate squats. hate them, hate them, even more than mountain climbers. hate lunges too. one of the women in my tkd class is squat and lunge happy and she has a bad knee? gee I wonder how it got that way?? She says it's from running outside, ok I'll buy that, and from a jump kick where she landed wrong, ok, but i'm convinced all those dumb ass squats and lunges had a lot to do with it. Anyway I didn't work out today. I am on an antibiotic that makes me feel kinda pukey and you would not believe how sh!tty the roads are right now.
 
#25 · (Edited)
oh you better believe I have been working out b/c i am going to florida soon. I gained 6 lb. since my ankle surgery last year and i'm pale on top of that uncool
mon. run, stairmaster, speedbag
tue. semi-cardio kick/punch/elbow drills
wed. run/stairmaster/speedbag
thur. painful self defense sparring. attempting to defend against the dreaded bum rush etc.
fri. off
sat. ran 1 mile, speedbag interval, stairmaster 20 min.
sun: ran 3 miles (more speed, didn't get as winded, didn't have to stop as much I was thrilled) 10 min. stairmaster, mad speed bag, a little heavy bag. I had to ice my ankle but am very encouraged by my cardio improvement since I had the flu and a cold last month.
 
#26 ·
monday: tkd conditioning, jump rope, speed kicks, running, combination drills, about 10 min of boring ass abs, jumping jacks, squat thrusts, mountain climbers, boring boring fire hydrants, good workout but I hate old school calisthenics, can you tell
tuesday: ran 1 mile w/speed bag intervals, which were longer than usual b/c I'm getting better and better on the speed bag, 40 min stairmaster
 
#27 · (Edited)
I did not b!tch out or anything, I was away as you know. this begins this past mon. 3-10.
monday: ran 2.5 miles, stairmaster
tuesday: ran 3.5 miles
wednesday: ran 2.5? miles, 15 min stairmaster, boring ass one-steps in tkd with some awesome pad work
thursday: speed bag mania, ran 1 mile, 40 min stairmaster, combinations on the heavy bag
friday: ran 3 miles
My short term goal is to get back to a 10 or 9 1/2 min mile and go from there. My long term goal is to run a half marathon.
 
#29 ·
My short term goal is to get back to a 10 or 9 1/2 min mile and go from there. My long term goal is to run a half marathon.
Have the same goal at the moment with the 13 miles. Which I'm working towards in my log. Give us a shout if you start getting bored with just "pounding the streets" and want some idea's for variation or just motivation. :thumbsup:
 
#28 ·
this week so far:
monday: ran 3 miles, speed bag
tuesday: kind of hung over and v. tired and f*king spinning class was full and I'm not going to tkd I am so sick of one steps and my teacher loves them lately for some reason.
 
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