I have not forgotten about my power
punching workout plan! This past week
has been a trial run as I’m just getting back to the gym (from a horrible flu
that put me out for 2 weeks), figuring out my schedule and just going through
the workout plans.
I’m switching from a more conventional body
building routine to a routine that emphasizes cardiovascular resistance
training, with a lot more attention to wing tsun and boxing. Conventional body
building training will be dropped considerably as I’ll only be pushing weights
once a week for muscle maintenance.
Here’s what I have so far, in terms of the
workout schedule:
I’m pretty much doing a different workout
for each session throughout the week.
1)
Power Training
2)
Speed Training
3)
Weight Training
4)
Small muscle conditioning and
total body stretching
Power training will consist of the use of
body weight resistance and light weights with an emphasis on explosive
movements. It will also develop my endurance.
I hope to finish off with some heavy bag training.
Speed training will focus on speed and
coordination. Really light weights (if any) and just focus on developing the
nervous system to move my hands and feet quickly. I will also incorporate kettlebell drills to
work the core and structure. The session
is neither about fatiguing nor building muscles. The goal is to get the nervous system to
throw punches faster, and with precision. I plan to finish off with the double
end bag and mitt work.
Weight training will be designed to
maintain muscle, hitting all major muscle groups. For the sake of time, I will
superset the various exercises. It will
consist of reps and sets schemes typically used for body building.
Small muscle conditioning will consist of a
short list of exercises to hit the small muscles including forearms, wrists,
neck , as well as take the time to stretch out joints (eg. knees, ankles, hips,
etc). I will also stretch all major
muscle groups. I’m still not sure when
or where I can fit this into my schedule.
For the rest of the week, I’ll be training
more wing tsun. I’m trying to rearrange work to make this more feasible. Given
that I’m working such odd hours, it’s been difficult the last couple of years
to attend consistently.
I will lay out the exact workout plans for
each section above, but only after I run through them and make any needed
adjustments.
Until then.
