irkie500
03-20-2012, 10:13 PM
So in roughly 2 months time I will be fighting in my first Kyokushin full contact tournament. While I am in pretty good shape now its nothing close to where I need to be at to withstand the endurance needed to fight at full power for 2 minute rounds. The way the tournament it structured points are scored by stunning an opponent or "injuring" them to where they can not continue. I use injure lightly because people do not get seriously hurt most of the time but forfeit due to exhaustion or physical pain. My goal is to increase my endurance to last through several rounds of this. While 2 months is not a ton of time this is what I have prepared to help me achieve this goal.
Its going to be a whole body circuit with small groups of supersets at 1 minute each exercise for 3 sets each. My alternate days will be compound lifts like deadlifts and squats while adding in some bag work and fighting techniques at the end for cardio. Its a lot of work and weather or not I can finish all the exercises I don't know, ill be trying this out tomorrow.
Starting Stats
Weight: 175.5
Height: 5'9"
BF ~10%
All supersets will be done at 1 minute each exercise for 3 rounds if you will.
Circuit Day
Superset #1
Jump Squats
Pushups
Crunches
Superset #2
Pullups
Lower Cable Pulls
Cable Cross Over
Superset #3
Cable Seated Row
Close Grip Lat Pulldown
Triceps Extensions With Rope
Superset #4
Front Raises
Lateral Raise
Clean and Press(Dumbbell)
Strength Day Exercises done in a 3x5 fashion with 1 minute break in between sets.
Squats
Bench Press
Deadlifts
Seated Military Press
If anyone has any comments, questions, advise on what I have laid out I would be more than welcome to them.
3/20/12
1.79mi run
25:50 total time
Average moving Speed 7.1mph
Max Speed(Sprint at the end) 13.5mph
The park I run through has exercise stations on the track, which is why my total time is a bit high. I stopped to do situps, pushups and pullups along the way.
Statistics courtesy of My Tracks Via google on andriod phone
Its going to be a whole body circuit with small groups of supersets at 1 minute each exercise for 3 sets each. My alternate days will be compound lifts like deadlifts and squats while adding in some bag work and fighting techniques at the end for cardio. Its a lot of work and weather or not I can finish all the exercises I don't know, ill be trying this out tomorrow.
Starting Stats
Weight: 175.5
Height: 5'9"
BF ~10%
All supersets will be done at 1 minute each exercise for 3 rounds if you will.
Circuit Day
Superset #1
Jump Squats
Pushups
Crunches
Superset #2
Pullups
Lower Cable Pulls
Cable Cross Over
Superset #3
Cable Seated Row
Close Grip Lat Pulldown
Triceps Extensions With Rope
Superset #4
Front Raises
Lateral Raise
Clean and Press(Dumbbell)
Strength Day Exercises done in a 3x5 fashion with 1 minute break in between sets.
Squats
Bench Press
Deadlifts
Seated Military Press
If anyone has any comments, questions, advise on what I have laid out I would be more than welcome to them.
3/20/12
1.79mi run
25:50 total time
Average moving Speed 7.1mph
Max Speed(Sprint at the end) 13.5mph
The park I run through has exercise stations on the track, which is why my total time is a bit high. I stopped to do situps, pushups and pullups along the way.
Statistics courtesy of My Tracks Via google on andriod phone