Question about my strength training routine

[Dean]

Hello all. After a day I've read Mr. Kurz's first 20 columns (have about 20 more to read) and I've decided that I'm going to start over. Pretend I'm a beginner. I'm planning on getting back into TKD and aikido but I haven't done any martial arts for about 7 years. So, for all intents and purposes, I'm a beginner in that regard. All I've done for the past few months is weight training and cardio. Here's my weight training regiment in the exact order that I do them.

M, W, F: Upper body work out

1. First I loosen up the ankles by rolling them around a bit and I get on the tredmill and do about 7 minutes of a warm-up and cardio.

2. I loosen up my joints by rolling my neck, shoulders, arms, hip, knees and ankles.

3. Then I go into my weight training.

A. Back:
3 supersets of HFL decline Rows (35lb dumbells in each hand) and Close-Grip pull downs (100 lbs) (6-8 reps with no rest

2 sets of wide grip pull downs (120 lbs) 6-8 reps (25 seconds inbetween sets)

1 set of Seated single-handed rows (70 lbs) 6-8 reps

2 sets of hyperextensions with 20lbs of weight (12 reps each)
1 set of Alternate side hyperextensions (no weight, 12 reps--six each side)
10 seconds rest inbetween sets.

B. Chest

3 sets of supine bench press (145lbs) 8 reps per set (25 sec rest between sets)

3 sets incline bench (95lbs) 8 reps per set (25 sec rest between sets)

1-2 sets of Incline dumbell Press (25lbs each hand) 6-8 reps

1-2 sets Cross-Body Cable pulls (75lbs each hand) 6-8 reps

C. Delts

2 supersets of military press (65lbs) and upright rows (65lbs) 8 reps no rest between sets.

1 set of 21's with 20lbs dumbells

D. Biceps

3 sets of preacher curls (~55lbs) 8 reps each set
2 sets of standing supinated dumbell curls (25lbs each hand) 8 reps each arm (alternating)
1 set of seated supinated dumbell curls (20lbs dumbell) 8 reps

E. Triceps

3 sets Lying French Press (~55lbs) 8 reps each set
2 sets of tricep press down with V bar (80lbs) 6-8 reps
2 sets of tricep press downs with straight bar (70lbs) 6-8 reps

At the end of my work out I do static stretches for my upper body

T, Th, S Lower body workout:

1. Same as 1 for upper body workout except that I do 10 minutes extra on cardio.

2. is the same as for upper body workout.

3. Lower body workout

A. Abs

Legendary Abs II routine (Level 1):

1 Set HFL lying Leg Thrusts (25 reps medium speed)
15 seconds rest
1 set HFL lying Leg Thrusts (20 reps medium speed)
no rest
1 set Abdominal Crunches (25 reps slow speed)
no rest
1 set quarter sit-ups (10 reps fast speed)

B. Legs

3 sets of Squats (155lbs) 10 reps per set (25 sec rest between sets)
2 sets of Leg extension (100lbs) with toes pointed 8 reps per set (25 sec rest)
2 sets of leg extension (100 lbs) with toes up chest leaning forward, 8 reps per set (25 second rest)
3 sets of Leg curls (100 lbs) 6-8 reps (25 sec rest)
3 sets of Hack squats (~200lbs) 10 reps per set (25 sec rest)

I then end with static stretching of the legs

Ok, so there's my routine for the past few months (with a lot of improvement over a short period of time). From reading Mr. Kurz's columns I know that there is a few things wrong with this work out regiment. My thought is simply to scrap everything and start from the beginning doing nothing but ab and lower back strengthening exercises and none of the others so that I can focus on getting my core sufficiently strong enough to properly do the leg strengthening exercises. Once my core is strong enough I will go back to doing leg strengthening exercises per Mr. Kurz's advice in Column 19. Perhaps this is a bit extreme but I'm content in doing that if that's the right thing to do. However, if any of you have better ideas of how I can change my workout that would be best for achieving the strength that I'm looking for in my abs, lower back and legs without having to go all the way back to the beginning (starting over) then I'm all ears (or eyes rather). Any thoughts? I eagerly await the constructive criticism.

Cheers,

Dean

P.S. as far as working out 6 days a week and allowing recovery time, I've had no problems with recovering. I've been eating properly and have had no pain. the only time I've had soreness was when I first started weight training (I rested until it was gone before working out again) and when I've increased the weight on my squat (again, I would rest a few days until the soreness was gone before I did the squat at that same weight with no subsequent soreness).

[jrlefty]

Any thoughts?

You should not forget about the aerobic training and muscle endurance training that is also recommended in Column #19 with the core training. It will make your training improve quicker.

P.S. as far as working out 6 days a week and allowing recovery time, I've had no problems with recovering.

It will definitely become a problem once you re-introduce your martial arts training. I am not an expert at making weight lifting programs but you should definitely consider loosing many of the aesthetic enhancing exercises and leave and add the compound exercises for your strength training. If your main goal is to improve your martial arts training and prepare for competition (which I kinda gathered from reading your other posts) then you should treat your time in the weight room as strictly strength training. Working on exercises that isolate certain muscles and go past around 4-6 reps will work mostly at making the muscles grow and not exactly the best way for improving strength (again im not saying you are not gaining strength in how your doing your training just that there is a more optimal way of gaining strength). That is why in the columns it does really does not mention working for strength for more then two or three times a week because strength training with reps in the low numbers, requires much rest so as to continue improving.

If you do want to add size (maybe to jump a weight class or whatever) then you must adjust your program accordingly which will still allow you to do your endurance and martial arts training and not cause overtraining. Otherwise look into using your time in the weight room to enhance your strength gains that will be functional for your martial arts and competitions.

jrlefty

[Dean]

You should not forget about the aerobic training and muscle endurance training that is also recommended in Column #19 with the core training. It will make your training improve quicker.

thanks.

It will definitely become a problem once you re-introduce your martial arts training.

You're right. I'd be nuts to continue 6 days of strength training a week once I start martial arts training. A few questions: 1) at what point is my aerobic fitness level sufficient to begin strength training? I run 3x a week on the treadmill (5 minutes warm-up and cool down and 12 minutes running fairly fast). 2) If I stop doing strength training for the legs and focus on core strength and endurance and aerobic fitness, is it ok to continue with my upper body strength training or should I put that on hold as well until my core is sufficiently strong?

Otherwise look into using your time in the weight room to enhance your strength gains that will be functional for your martial arts and competitions.

Yeah, the trainers at the 24 hour fitness have been showing me exercises that are for building more functional strength. For instance, they have been showing me how to use the instability ball to do exercises (e.g. hack squat) that require your core to keep you stable rather than depending on the machine which isolates the muscles for you.

[jrlefty]

1) at what point is my aerobic fitness level sufficient to begin strength training? I run 3x a week on the treadmill (5 minutes warm-up and cool down and 12 minutes running fairly fast).

If you are following column #19, then you would gauge when your ready from your muscle endurance instead of aerobic endurance. The reason again why wait for your muscle endurance is so you will not have sloppy technique and injure yourself with your weight training and eventually martial arts training.

Since you are a martial artist, you should be running much more then that. Try to slowly increase either the intensity or the volume when you can without going into your anerobic level.

2) If I stop doing strength training for the legs and focus on core strength and endurance and aerobic fitness, is it ok to continue with my upper body strength training or should I put that on hold as well until my core is sufficiently strong?

I was never sure about that either. I just came to the conclusion that my arms would need my core muscles to be strong just as much as my legs do so I waited until I was ready.

later,

jrlefty

[Dean]

If you are following column #19, then you would gauge when your ready from your muscle endurance instead of aerobic endurance. The reason again why wait for your muscle endurance is so you will not have sloppy technique and injure yourself with your weight training and eventually martial arts training.

Since you are a martial artist, you should be running much more then that. Try to slowly increase either the intensity or the volume when you can without going into your anerobic level.

Ok. Forgive me but I'm just a little confused. I've read so much in such a short period of time that it get's jumbled When you talk about "muscle endurance" you're talking about doing low weight high reps. Right? And when you refer to "aerobic endurance" you're talking about how fast or long one can run without going over their target heartrate. Is that correct?

Now I totally agree with you on the muscle endurance and I started that today with my abs and lower back (boy did I have an interesting conversation with the personal trainer I told you about but I'll save that for the thread on my workout routine because I have a question or two on that). How much more do you think I should be running as a martial artist (not right now but gradually of course)? I just want to have an idea of what my goal should be before going on to other strength training. Can I run everyday? I'd go and read Dr. Maffetone's book right now to get the answers but I can't find it. I think I lent it to so many people telling them about the book that I think someone else has it right now. I'm going to have to track it down.

Another question I had was with regard to doing aerobic after strength training. I read in the "Secrets of Advanced bodybuilders" that it is good to do an aerobic workout before doing strength exercises because this fatigues the muscle and gets you closer to and above what they call the fatigue/tension level and that this helps build muscle. The higher you are above this level when working out the more muscle you will build. That's why rest periods of about 30 seconds between sets is recommended. So, my question is, Is it ok to do aerobic exercises before you do strength/endurance training or does that have adverse affects for combat athlete as well? I'm assuming that this is good for bodybuilders but since we're not bodybuilders it doesn't apply. I know I read one of the columns where Mr. Kurz compared different strength training routines (how many sets, reps and how long of a rest period between sets) and their affect on muscle growth and endurance and remember that muscle growth was maximum when resting was 30-40 second between sets and this fits with what I read and it also fits with having an aerobic workout before the strength workout.

2) If I stop doing strength training for the legs and focus on core strength and endurance and aerobic fitness, is it ok to continue with my upper body strength training or should I put that on hold as well until my core is sufficiently strong?

I was never sure about that either. I just came to the conclusion that my arms would need my core muscles to be strong just as much as my legs do so I waited until I was ready.[/quote]

Yeah, that's what I've decided to do.

[jrlefty]

Ok. Forgive me but I'm just a little confused. I've read so much in such a short period of time that it get's jumbled When you talk about "muscle endurance" you're talking about doing low weight high reps. Right? And when you refer to "aerobic endurance" you're talking about how fast or long one can run without going over their target heartrate. Is that correct?

Muscle endurance, also known as strength endurance, is best described as "the ability of a single muscle or a muscle group to sustain prolonged exercise." (Kurz, Science of Sports Training p. 161) Simply put as doing an exercise as long as possible before your muscles get fatiqued so you loose momentum and form gets sloppy.

"Aerobic endurance training causes adaptations in the system of respiration, in the system of transportation of oxygen, and in the cells that use it." (Kurz, Science of Sprots training p. 200) Basically building up your aerobic endurance will prolong you getting the affects of anerobic levels (Heavy uncontrolable breathing, lack of strength, sloppy form, and so on).

You should still work on anerobic fitness but it would be best to wait until your aerobic level is up because you will need that first for your overall training.

How much more do you think I should be running as a martial artist (not right now but gradually of course)? I just want to have an idea of what my goal should be before going on to other strength training. Can I run everyday?

How much you should run will depend on how much aerobic endurance you will need for your training and that is best guaged at how well you perform in class and competition. As of right now, i run for about 21 minutes twice a week on a track near my home and I complete exactly two miles. So right now I have ten and a half minute miles but I want to have a more brisk pace as to resemble the pace and tempo as my training and competitions. I just started running again about three weeks ago (when I could barely finish a mile and a half in 20 minutes) and am working to have 8 minute miles and see if this is sufficient for my training and if not I'll go lower. Remember its just as much as you need not what you think you need. Soon Im gonna get a heart rate monitor watch so I can keep a better eye on where my heart rate is. Sadly, my aerobic level now is better then all the students at my school.

As for running everyday, if the volume and intensity is so low as to not interfere with your other training programs then it should be ok to run everyday. I know that it is mentioned in the Science of Sports Training book but I do not remember where. But if you want to first improve your aerobic endurance level then it is recommended that you wait about 48 to 72 hours before trying to increase your gains again which is explained in Chapter three of the book.

So, my question is, Is it ok to do aerobic exercises before you do strength/endurance training or does that have adverse affects for combat athlete as well?

Again if you keep the intensity and volume really low then it shouldn't be a big deal. I would guess the people who recommend that are not saying you work on improving your aerobic endurance before strength/endurance just do a quick exercise to get the heart going and sweat a little.

later,

jrlefty

[jrlefty]

I just started running again about three weeks ago (when I could barely finish a mile and a half in 20 minutes) and am working to have 8 minute miles and see if this is sufficient for my training and if not I'll go lower.

I also forgot to mention that I want to be able to run three miles a session instead of the two I do now and see if three miles at a 8 minutes a mile will be sufficient for what I need. Maybe in another month I will get close to my goal and see. Of course I do my best to make sure I do not cross over into anerobic endurance.

My level right now has really helped me in improving my muscular endurance level and has made me feel overall better in my daily activities. I am not as lazy and tired as I used too, I can walk longer distances without fatique and I sleep better.

I never came across anyone who mentions what is a good aerobic fitness level to have for the martial arts or combat sports. I do hear of people doing five miles but still how long does it take them and how what pace do they complete there miles because I can complete five miles too but in like two and a half hours at a walking pace and that definitely will not improve my aerobic endurance level as much. That is why I recommend gauging it yourself and see what happens.

later,

jrlefty