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Elisa Au (USA) Training Diary |
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MON
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12pm - weight training Super-set muscle groups Upper body and abs (total time 45 minutes) |
6pm - warm-up punching bag 20 different techniques x 10each punch and kick combinations Run 30-40 minutes (total time 1.5 hours) |
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TUES
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5pm - Plyometric training Choose about 6-10 exercises Sprints - 100m or less (total time 1 hour) |
7pm - dojo training techincal drills with teammates situational drills point kumite training (total time 2 hours) |
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WED
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12pm - weight training Lower body and core Examples of exercies: cleans, leg press, calf raises, etc. (total time 45 minutes) |
7pm - dojo training techincal drills with teammates situational drills jump rope 7 x 3 min (total time 1.5 hours) |
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THURS
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5pm - Plyometric training Different exercises from Tuesday Interval running - 30 min (total time 1 hour) |
7pm - dojo training techincal drills with teammates situational drills point kumite training (total time 2 hours) |
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FRI
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12pm - weight training Super-set muscle groups Upper body and abs (total time 45 minutes) |
7pm - dojo training techincal drills with teammates situational drills (total time 1 hour) |
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SAT
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10am - dojo training techincal drills with teammates situational drills point kumite training (total time 2 hours) |
12pm - jump rope 7 x 3 min (total time 30 minutes) |
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SUN
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10am - Beach running Intervals - 20min Short sprints Plyometric exercises that involve jumping (sand adds resistance) (total time 1 hour) |
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PLYOMETRICS Plyometrics are exercises that help to develop explosiveness, power and speed. Although I got most of my drills from trainers at the Olympic Training Center, there are many good books and websites that illustrate various plyometric exercises. Here are some examples of the drills that I do. 10 reps is average for each exercise. |
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General Since I start work at 7:00 and I am not much of a morning person, I don't try to force myself to exercise in the morning. I workout when my body can perform at its peak, which is usually later in the day. I never do the same exercise routine in a single month. Varying my workouts make it more challenging and less boring. |
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MON
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7am - coffee, pastry 9am - Breakfast: fruit, yogurt |
1pm - Lunch - Sandwich, salad, soup or noodles 4pm - musubi (rice ball) or fruit, coffee |
9pm - Dinner: Fish, Chicken or meat with rice, vegetables dessert |
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TUES
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7am - coffee, pastry 9am - Breakfast: fruit, yogurt |
1pm - Lunch - Sandwich, salad, soup or noodles 4pm - musubi (rice ball) or fruit, coffee |
9pm - Dinner: Fish, Chicken or meat with rice, vegetables dessert |
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WED
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7am - coffee, pastry 9am - Breakfast: fruit, yogurt |
1pm - Lunch - Sandwich, salad, soup or noodles 4pm - musubi (rice ball) or fruit, coffee |
9pm - Dinner: Fish, Chicken or meat with rice, vegetables dessert |
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THURS
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7am - coffee, pastry 9am - Breakfast: fruit, yogurt |
1pm - Lunch - Sandwich, salad, soup or noodles 4pm - musubi (rice ball) or fruit, coffee |
9pm - Dinner: Fish, Chicken or meat with rice, vegetables dessert |
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FRI
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7am - coffee, pastry 9am - Breakfast: fruit, yogurt |
1pm - Lunch - Sandwich, salad, soup or noodles 4pm - musubi (rice ball) or fruit, coffee |
9pm - Dinner: Fish, Chicken or meat with rice, vegetables dessert |
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SAT
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7am - coffee, pastry 9am - Breakfast: fruit, yogurt |
1pm - Lunch - Sandwich, salad, soup or noodles 4pm - musubi (rice ball) or fruit, coffee |
9pm - Dinner: Fish, Chicken or meat with rice, vegetables dessert |
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SUN
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7am - coffee, pastry 9am - Breakfast: fruit, yogurt |
1pm - Lunch - Sandwich, salad, soup or noodles
4pm - musubi (rice ball) or fruit, coffee |
9pm - Dinner: Fish, Chicken or meat with rice, vegetables dessert |
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I eat whatever I like. Fortunately, I don't like deep-fried or oily foods. I eat a lot of seafood, rice, fruits and vegetables. My weakness is dessert. |
