rick the ripper
07-15-2007, 09:17 PM
So I guess Ill start posting my daily work outs on here. For awhile ill be limited to what I can do because I have a fractured hand but Ill post up what I do do on here starting with today.
Sunday July 15 2007 - Day 1
Did my ab routine and its not doing shit for me so I'm going to need to make a medicine ball so I can add some weight to it. Jump ropes still working as a good warm up. Didnt do sprints today because I didnt have the energy and I did my one hour of conditioning.
Monday July 16 2007 - Day 2
been working out to much so I took the day off because my bodies sore. hands feeling better but I need to go see the hand dr what ever there called so he can tell me whats up.
Tuesday July 17 2007 - Day 3
Put on the ankle weights and did some sport specific training. Practiced all my kicks with ankle weights on to get more power out of them. Worked the heavy bag with the legs and did alot of shaddow boxing conditioning etc and worked the abbs again.
Wendsday July 18 2007
Did some shaddow boxing with 8 pound weights for about an hour and jumped rope. Arms shoulder and back are pretty sore. Usually I work the bag to get my work out but since my hand is messed up ive been taking advantage and have been doing alot of sport specific work outs. Its paying off I think im going to replace some of my bag work with sport specific stuff.
Thursday July 19 2007
went for a hour long pyramid run routine. alternating from run jog and walk. 1 minute jog to warm up and then a 1 minute sprint. 2 minute jog 1 minute sprint then a 1 minute walk. Then the next interval is going to be a 3 minute jog and a 1 minute sprint followed by a 4 minute jog a one minute sprint and then a 5 minute jog then a 1 minute break of walking. from there Ill do alternations of jogging and running with walking breaks every so often. It will be a 3 minute jog with a 1 minute sprint and a 1 minute break when ever I see that my jogging rate is getting to slow.
Bassically what this does for you is it helps you build explosiveness in your conditioning when you fight. When your dancing around and jabbing and throwing your salt and pepper shots thats similar to the conditioning you get from jogging. With the sprints thats the explosiveness of the fast combinations that you throw when your trying to finish the fight.
Friday 19 2007
Im getting more out of my conditioning with these routines because I pretty much stopped being lazy and tried to do 5 things at the same time with one work out. With this sports specific crap I can feel the difference and can tell im going to be getting alot more out of it so Im going to be using this for awhile for my conditioning untill I can find something better. Im gonna take the weekend off because my lower bodies sore and im limmited to what i can do with the upper body.
Saturday
off
Sunday
off
Sunday July 15 2007 - Day 1
Did my ab routine and its not doing shit for me so I'm going to need to make a medicine ball so I can add some weight to it. Jump ropes still working as a good warm up. Didnt do sprints today because I didnt have the energy and I did my one hour of conditioning.
Monday July 16 2007 - Day 2
been working out to much so I took the day off because my bodies sore. hands feeling better but I need to go see the hand dr what ever there called so he can tell me whats up.
Tuesday July 17 2007 - Day 3
Put on the ankle weights and did some sport specific training. Practiced all my kicks with ankle weights on to get more power out of them. Worked the heavy bag with the legs and did alot of shaddow boxing conditioning etc and worked the abbs again.
Wendsday July 18 2007
Did some shaddow boxing with 8 pound weights for about an hour and jumped rope. Arms shoulder and back are pretty sore. Usually I work the bag to get my work out but since my hand is messed up ive been taking advantage and have been doing alot of sport specific work outs. Its paying off I think im going to replace some of my bag work with sport specific stuff.
Thursday July 19 2007
went for a hour long pyramid run routine. alternating from run jog and walk. 1 minute jog to warm up and then a 1 minute sprint. 2 minute jog 1 minute sprint then a 1 minute walk. Then the next interval is going to be a 3 minute jog and a 1 minute sprint followed by a 4 minute jog a one minute sprint and then a 5 minute jog then a 1 minute break of walking. from there Ill do alternations of jogging and running with walking breaks every so often. It will be a 3 minute jog with a 1 minute sprint and a 1 minute break when ever I see that my jogging rate is getting to slow.
Bassically what this does for you is it helps you build explosiveness in your conditioning when you fight. When your dancing around and jabbing and throwing your salt and pepper shots thats similar to the conditioning you get from jogging. With the sprints thats the explosiveness of the fast combinations that you throw when your trying to finish the fight.
Friday 19 2007
Im getting more out of my conditioning with these routines because I pretty much stopped being lazy and tried to do 5 things at the same time with one work out. With this sports specific crap I can feel the difference and can tell im going to be getting alot more out of it so Im going to be using this for awhile for my conditioning untill I can find something better. Im gonna take the weekend off because my lower bodies sore and im limmited to what i can do with the upper body.
Saturday
off
Sunday
off