I am training for strenght, without stuff. I have used free weights for some time, but neither on a high level. The goal is increasing fighting skills in Judo and Kickboxing.
Warm-up.
5 min. shadow boxing, fast.
Lats/biceps.
3x chinups or pullups to max, if more than 8-6-4, more weight in back pack.
Abs`s.
5 min.s constant abdominals, different types.
Triceps/deltoids/minor shoulder muscles.
Handstand pushups x 3 to max (I cant go all the way down, only to a bit more than ½). No more than 20-30 seconds pause between rep.`s.
Lower back.
5 min.s constant different back exercises on the floor.
Pec`s.
Push-ups with feet on chair and backpack on. 3x to max. No more than 20-30 seconds pause between rep.`s.
Deltoids.
Lateral travelbag lift, leaning out from wall, holding the wall with the other hand. 3 times on each hand, changing without pauses.
Triceps.
Dips with feet and hands on 3 chairs, 3x max. No more than 20-30 seconds pause between rep.`s.
Biceps or biceps/lats.
Either heavy bag lift one arm, alternating arms without pause, or if bag not heavy enough, more chinups/pullups. No more than 20-30 seconds pause between rep.`s.
Squats, one legged (must asist a bit with arms, doing it in doorway) 3 x No more than 20-30 seconds pause between rep.`s.
Warm down.
Kickboxing as shadow boxing (loosen up legs)
Stretch.
PLease comment, Am I working the areas I need ? Am I working the areas I think I am working ? Am I building max. strenght, or should I do more reps` ? Or more excerzsises ?
Warm-up.
5 min. shadow boxing, fast.
Lats/biceps.
3x chinups or pullups to max, if more than 8-6-4, more weight in back pack.
Abs`s.
5 min.s constant abdominals, different types.
Triceps/deltoids/minor shoulder muscles.
Handstand pushups x 3 to max (I cant go all the way down, only to a bit more than ½). No more than 20-30 seconds pause between rep.`s.
Lower back.
5 min.s constant different back exercises on the floor.
Pec`s.
Push-ups with feet on chair and backpack on. 3x to max. No more than 20-30 seconds pause between rep.`s.
Deltoids.
Lateral travelbag lift, leaning out from wall, holding the wall with the other hand. 3 times on each hand, changing without pauses.
Triceps.
Dips with feet and hands on 3 chairs, 3x max. No more than 20-30 seconds pause between rep.`s.
Biceps or biceps/lats.
Either heavy bag lift one arm, alternating arms without pause, or if bag not heavy enough, more chinups/pullups. No more than 20-30 seconds pause between rep.`s.
Squats, one legged (must asist a bit with arms, doing it in doorway) 3 x No more than 20-30 seconds pause between rep.`s.
Warm down.
Kickboxing as shadow boxing (loosen up legs)
Stretch.
PLease comment, Am I working the areas I need ? Am I working the areas I think I am working ? Am I building max. strenght, or should I do more reps` ? Or more excerzsises ?