Tuesday, January 22, 2013

Weekly Home Workout Program

I do most of my training at the dojo, but lately I've been experimenting a lot with workout concepts to help me achieve some of my new year's goals at home in my free time. I've also been involved with a startup business that is taking up a lot of my time (in a good way), so the need to make up for some lost workouts is even greater now to stay on track. I've recently put together a program that will allow me to continue making improvements, while maximizing time. I should clarify that this is specifically training outside my regular training at the dojo...not a replacement. This is designed to continue developing new skill sets, without compromising my regular training in the dojo. After a few weeks of loyalty to the schedule, I have been seeing and feeling some terrific results, despite my limited time training. This has gotten me closer to several of my fitness goals and hasn't interfered with my regular training or my temporarily busy work schedule. Hope this is helpful!

Monday: Strength & Conditioning
-Combat Conditioning/Circuit Training* 30 minutes
-Weights; Lunges, Dead lift, Military press, Curls,** approx. 30 minutes
-Pull up training (exercises vary, will explain in detail in another post)

Tuesday: Health & Cardio
-Knee stabilizing work 20 minutes
-Yoga/Pilates 20 minutes
-Elliptical H.I.I.T. Sprints (Tapatas protocol, 8 rounds, 2 sets, 2 minute rest in between) 10 minutes

Wednesday: Strength & Conditioning
-Combat Conditioning/Circuit Training 30 minutes
-Weights; Lunges, Dead lift, Military press, Curls, approx. 30 minutes
-Pull up training

Thursday: Health & Cardio
-Knee stabilizing work 20 minutes
-Yoga/Pilates 20 minutes
-Elliptical H.I.I.T. Sprints (Tapatas protocol, 8 rounds, 2 sets, 2 minute rest in between) 10 minutes

Friday: Health (Rest before measurements and testing on Saturday)
-Health/Flexibility work
-Sparring if at the dojo

Saturday: Measure & Test
-Slow pushup test (timed)
-1 Mile run test (timed, target is 6 minutes)
-Pull up test (reps)
-Standing vertical jump test (height)

*Although I usually attend the Combat Conditioning class at the gym, on days where I miss it I can easily replicate the class or circuit at home. The class usually involves a blend of cardio, yoga and Pilates, while the circuit involves kettlebells, club bells, weights, resistance bands, medicine balls, jump rope and bag hitting. This is also where I focus on speed and coordination.

**The weight program works on a protocol that I've gotten great results from and doesn't change according to the weight. Each exercise is divided into 3 sets and they breakdown like this: 1st Set is maximum reps until failure then a 1 minute rest, the 2nd Set is between 60-75% of the total reps of the first set and the 3rd Set is the remainder. 
Example: 1st Set 20 reps, 2nd Set 15 reps and 3rd Set 5 reps.
The second and third set should total your first one.

I should mention again that this is supplemental training for very specific goals. Also, as I mentioned in the footnotes, if you noticed that speed and accuracy were omitted here it's because I usually get to train that in the Combat Conditioning class, Circuit Training and regular martial arts training sessions. Hope this helps in some way. I can personally say that I've experienced great results with this so far and the program is flexible enough to change when I need it most. I didn't list the weights or number of reps here on purpose, as they change to adapt how I'm feeling after my primary training schedule (classes). Thanks for checking this out and please feel free to leave feedback, tips or drop me any questions right below! Happy training!

Jordan Bill 
Fight or Die

If you're interested, here are some more home workout drills you can do...