need fitness training boost

[xander]

Hi all.

I am a 21 yr old male and I do a martial art called wing chun.

I havent trained much in 6 months due to a back injury, but I went back to my class and they surprised me by doing a really hard fitness workout. This was to prepare for my next grading, which will be 3 houirs long and include a pressure test, which is pushing yourself to the physical and mental limit.

The workout in class was basically 20 pushups with feet raised on a chair, run 10m, 20 star jumps, run 10m, 20 burpees, run back to the start and do it all again. I did this cycle about 5 times before it ended and I was so exhausted I nearly passed out/puked/both!

Basically it made me realise how unfit I am both in terms of aerobic capacity, and muscular endurance (my leg msucles are hurting so bad the next day!). I want a program which over a period of a few months will get me really fit, and more able to do the sort of workout I just mentioned. At the level I am now, I will never pass my grading, and may die trying!


Any advice is appreciated.

Thanks, Alex

 

[allcdnboy1]

Well, first off, taking this kind of time off is really hard on your system. It usually takes about 3 weeks after a long period of in-activity, for your body to start getting used to hard training. If you know what kind of testing that you are required to do, do similar stuff, but harder on your own time. For example, take all the things that are required of you to do and multiply that by 1.5 ... but, take it slow. Set that as your goal ... start at half of the required and slowly build over a couple months.