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Old 08-14-2010, 10:08 AM   #1 (permalink)
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Exclamation I need help making an intense workout

I need an intense workout for the next 10 days of 2-4 hours a day everyday.

I am going to fight during 5 days and i need to be prepared.
I was already prepared, but because of holydays i have spent 2 months not training and that is really bad as you may already know.

So this is my equipment
Pull-Up Bar
Bodyweight
Dumbbells of ~10-11kg. Each
A stick with a rope for forearm training.
I have no partner for sparring and i cannot afford shadow boxing at this time.
Do not suggest running or stuff like that as I am already doing it.

If any of the experienced fighters or bodybuilders here can help me developing my strength and speed it would be great.

I am not looking for soft or mid workouts, I am looking for real INTENSE workouts that leave muscle congestion all over your body without overtraining.

This is my current set-up

10:30 am Running 45 min.

12:30 am 45 min workout

02:30 pm 45 min workout

04:30 pm 45 min workout

06:30 pm 45 min workout

08:30 pm 45 min workout

I have been training this way for 6 months and has gone great, but I've lost a lot of progress by resting 2 full months

Thanks in advance
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Old 08-14-2010, 02:37 PM   #2 (permalink)
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If a workout was truely intense, you shouldn't be able to do it for 6 45 minute sessions. Really seems like an invitation for overtraining to me.
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Old 08-14-2010, 04:27 PM   #3 (permalink)
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So that is overtraining?
then what about this, maybe putting everything together fixes it?
I used to think that the more you train the better.

1hr 45min per day everyday is ok?
I trained today for 2 hours in periods of 45 min
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Old 08-14-2010, 05:00 PM   #4 (permalink)
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Alright... One you ARE overtraining in an extreme way.

Exercise is a stressor and the stresses of exercise have a catabolic effect on the body—contractile proteins within muscles are consumed for energy, carbohydrates and fats are similarly consumed and connective tissues are stressed and can form micro-tears. However, given adequate nutrition and sufficient rest to avoid overtraining, the body's reaction to this stimulus is to adapt and replete tissues at a higher level than that existing before exercising. The results are all the training effects of regular exercise: increased muscular strength, endurance, bone density, and connective tissue toughness.

Too much exercise can be harmful. Without proper rest, the chance of stroke or other circulation problems increases,and muscle tissue may develop slowly.

That catabolic effect that I mentioned and explained starts to take place after any 45+ minute period of exercise or exertion. Once you start to break an hour the levels of fatigue and the benefits of such exercise have exponential diminishing returns.

ONE of those 45 minute lifting sessions 4 times a week max is where you should be setting unless you are splitting up muscle groups more.

What are your EXACT goals 3, 6, 12 months out in terms of conditioning? Where are you sitting now?
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Old 08-14-2010, 05:33 PM   #5 (permalink)
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My goal is to be prepared for the next 10 days, and keep training hard as much as possible, not less than 3 months.

Btw, maybe that is why sometimes my right arm tendons hurt, should i take 1 day off?

Can you recommend me a weightlifting split, without the use of machines or bars? Until 2 months I won't be able to access a GYM. If you do that would be very helpful

This is my current 45' workout

100 pushups normal
1' rest
20 hip pushups
20'' rest
30 wide pushups
1' rest

Dumbell back excercises, i dont know their name.
Dumbell Triceps excercies
Dumbell Legs excercises, like a situp.

Dumbell forearm excercises
What i do here is i tie a rope to a stick that is like my shoulders width and the other end to the dumbell.
Then i roll slowly using only my hands with arms straight in forward and backward directions
3 sets 5 reps of 4 kg.

Pull-Ups 3 sets of 10 pull ups each with 45'' rest between set.

I need to add Legs and arms excercises. Btw, the proportions are right, but i do not train very much, must be genetical or something.

Thanks in advance

EDIT: I have been training for 2 days already. My goal is to get ready in 10 days for combat and to keep a hard workout during the next 3 to 12 months as a minimum

Last edited by iLoGiiKzv0 : 08-14-2010 at 05:36 PM.
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Old 08-14-2010, 06:44 PM   #6 (permalink)
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You will not be able to get the same benefit from 10 days of training at 6x a day as you would from 3 months of training 2-3x a day. Your body is not capable of normal recovery if you keep training like that, unless you are an experienced MMA fighter or olympic lifter you need to slow down. Make sure you are eating and sleeping enough and train smarter.
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