Every month I will be posting a couple of different exercise routines for you to try out. They could sometimes
be weights or tyres, power punching, speed, or anything but it will always be different. I will also post the date of
entry so you can keep track of things, enjoy and let me know how you get on.
DATE OF ENTRY: 24.2.05
RUNNING INTERVALS
This month try this routine out, it blasts any 4-5 mile stroll out the water.
. jog - 10 seconds
. run - 10 seconds
. sprint - 10 seconds
thats 30 seconds, do for 2 - 3 minutes non stop.
have a 1 minute rest than repeat 3 - 6 times.
ROUND FROM HELL
These body weight exercises are designed to improve anaerobic fitness needed for a fight, put in max effort
and these will take your fighting fitness to a whole new level!
first let me explain a burpee: do a pressup, kick legs in to chest (like squat thrust) then jump up as high
as you can go then land back in press up position, thats 1 rep. try these:
. burpees - 30 secs
. shadow box - 30 secs
. squats (explosive, do hindu ones if you want) - 30 secs
. shadow box - 30 secs
thats 2 minutes, repeat so it's a 4 minute round.
rest 1 minute, repeat 3 - 6 times, depending on your fitness.
PUNCHING POWER
This exercise should be done the same day as any strength exercises you do, do these after a warm up, you
could do them after your long distance run if you want.
This exercise is not for endurance, but for power.
Do outside, you need a rock (heavy) or a brick will suffice
. get in boxing stance, with rock in right hand
. throw brick, but using punching motion (it needs to mimic a punch)
. pick it up and do again.
. repeat 5-10 times.
. do same again, only this time use your left hand.
rest 1 minute, repeat 3-5 times.
Try these workouts, and do them 2 - 3 times per week, don't do the round of hell the same day as the interval
run. If you find the exercises to hard/easy then adjust accordingly so they suite YOU. Always sip water throughout.
Until next time...
