Stefano Maniscalco (ITA) Training Diary

9:30am - 10 mins Stretching
30 mins Resistance running
10 mins stretching - leg side splits
•Korean style training - 4 sets of 20 repetitions with 1:30 mins rest between each series.
•Abdominals: 3 sets of 150 sit ups with 1:50 mins rest between sets.
•Double knee jumps - knees to chest - 3 sets of 30 repetitions with 1 min rest between sets.
•Lombard: 4 sets of 60 repetitions with 1 min rest between sets.
•Rope climb - Climb a 20 metre rope 5 times, or for 2 minutes without rest.
•Abdominals (again): 2 sets of 100 sit ups with 1 min rest between sets.
•Sprints: 6 X 50m with 2 mins rest between sprints
•5 mins Stretching
•Skipping Rope: 4 mins at moderate pace
•5 mins stretching
•10 mins Sauna

(total time approx 2:30 hrs)

1 hr Sleep after lunch

5:30pm - 10 mins stretching
•10 mins running in place
•10 mins physical exercises to warm up the body
•8 mins warming up the legs
•Technique work - working new techniques and favorite techniques (left and right sides) - alternating high and low targets and fast and slow executions.
(Approx. 1:40 hrs)
•10 min rest
•Kumite (Sparring) Training: 4 free sparring matches of 4 mins each with 2 mins rest between each fight.
•2 fights, 3 mins each with 1:30 mins rest between them - throwing only leg techniques and throws (kicks and sweeps)
•2 fights, 2 mins each with 1:30 mins rest between fights - only fists, throws and sweeps.
•2 fights, 2 mins each with 1:30 mins rest between fights - pretending you are losing the fight with only a few seconds left to go in the bout.
•1 tournament style refereed match
•10 mins of stretching

(total time approx 3:30 hrs)

10am - Swimming:
•10-15 mins stretching
•1:30 hrs of swimming changing styles
•10 rest
•10-15 mins stretching
•20-30 mins gymnastic exercises

(total time approx 2:30 hrs)

1 hr Sleep after lunch

5:30pm - 10 mins stretching
•10 mins running in place
•10 mins physical exercises to warm up the body
•8 mins warming up the legs
•Technique work - working new techniques and favorite techniques (left and right sides) - alternating high and low targets and fast and slow executions.
(Approx. 1:40 hrs)
•10 min rest
•Kumite (Sparring) Training: 4 free sparring matches of 4 mins each with 2 mins rest between each fight.
•2 fights, 3 mins each with 1:30 mins rest between them - throwing only leg techniques (kicks and sweeps)
•2 fights, 2 mins each with 1:30 mins rest between fights - only fists and sweeps.
•2 fights, 2 mins each with 1:30 mins rest between fights - pretending you are losing the fight with only a few seconds left to go in the bout.
•1 tournament style refereed match
•10 mins of stretching

(total time approx 3:30 hrs)

9:30am - 10 mins Stretching
30 mins Resistance running
10 mins stretching - leg side splits
•Korean style training - 4 sets of 20 repetitions with 1:30 mins rest between each series.
•Abdominals: 3 sets of 150 sit ups with 1:50 mins rest between sets.
•Double knee jumps - knees to chest - 3 sets of 30 repetitions with 1 min rest between sets.
•Lombard: 4 sets of 60 repetitions with 1 min rest between sets.
•Rope climb - Climb a 20 metre rope 5 times, or for 2 minutes without rest.
•Abdominals (again): 2 sets of 100 sit ups with 1 min rest between sets.
•Sprints: 6 X 50m with 2 mins rest between sprints
•5 mins Stretching
•Skipping Rope: 4 mins at moderate pace
•5 mins stretching
•10 mins Sauna

(total time approx 2:30 hrs)

1 hr Sleep after lunch

5:30pm - 10 mins stretching
•10 mins running in place
•10 mins physical exercises to warm up the body
•8 mins warming up the legs
•Technique work - working new techniques and favorite techniques (left and right sides) - alternating high and low targets and fast and slow executions.
(Approx. 1:40 hrs)
•10 min rest
•Kumite (Sparring) Training: 4 free sparring matches of 4 mins each with 2 mins rest between each fight.
•2 fights, 3 mins each with 1:30 mins rest between them - throwing only leg techniques (kicks and sweeps)
•2 fights, 2 mins each with 1:30 mins rest between fights - only fists and sweeps.
•2 fights, 2 mins each with 1:30 mins rest between fights - pretending you are losing the fight with only a few seconds left to go in the bout.
•1 tournament style refereed match
•10 mins of stretching

(total time approx 3:30 hrs)

10am - Swimming:
•10-15 mins stretching
•1:30 hrs of swimming changing styles
•10 rest
•10-15 mins stretching
•20-30 mins gymnastic exercises

(total time approx 2:30 hrs)

1 hr Sleep after lunch

5:30pm - 10 mins stretching
•10 mins running in place
•10 mins physical exercises to warm up the body
•8 mins warming up the legs
•Technique work - working new techniques and favorite techniques (left and right sides) - alternating high and low targets and fast and slow executions.
(Approx. 1:40 hrs)
•10 min rest
•Kumite (Sparring) Training: 4 free sparring matches of 4 mins each with 2 mins rest between each fight.
•2 fights, 3 mins each with 1:30 mins rest between them - throwing only leg techniques (kicks and sweeps)
•2 fights, 2 mins each with 1:30 mins rest between fights - only fists and sweeps.
•2 fights, 2 mins each with 1:30 mins rest between fights - pretending you are losing the fight with only a few seconds left to go in the bout.
•1 tournament style refereed match
•10 mins of stretching

(total time approx 3:30 hrs)

9:30am - 10 mins Stretching
30 mins Resistance running
10 mins stretching - leg side splits
•Korean style training - 4 sets of 20 repetitions with 1:30 mins rest between each series.
•Abdominals: 3 sets of 150 sit ups with 1:50 mins rest between sets.
•Double knee jumps - knees to chest - 3 sets of 30 repetitions with 1 min rest between sets.
•Lombard: 4 sets of 60 repetitions with 1 min rest between sets.
•Rope climb - Climb a 20 metre rope 5 times, or for 2 minutes without rest.
•Abdominals (again): 2 sets of 100 sit ups with 1 min rest between sets.
•Sprints: 6 X 50m with 2 mins rest between sprints
•5 mins Stretching
•Skipping Rope: 4 mins at moderate pace
•5 mins stretching
•10 mins Sauna

(total time approx 2:30 hrs)

1 hr Sleep after lunch

5:30pm - 10 mins stretching
•10 mins running in place
•10 mins physical exercises to warm up the body
•8 mins warming up the legs
•Technique work - working new techniques and favorite techniques (left and right sides) - alternating high and low targets and fast and slow executions.
(Approx. 1:40 hrs)
•10 min rest
•Kumite (Sparring) Training: 4 free sparring matches of 4 mins each with 2 mins rest between each fight.
•2 fights, 3 mins each with 1:30 mins rest between them - throwing only leg techniques (kicks and sweeps)
•2 fights, 2 mins each with 1:30 mins rest between fights - only fists and sweeps.
•2 fights, 2 mins each with 1:30 mins rest between fights - pretending you are losing the fight with only a few seconds left to go in the bout.
•1 tournament style refereed match
•10 mins of stretching

(total time approx 3:30 hrs)

10am - Swimming:
•10-15 mins stretching
•1:30 hrs of swimming changing styles
•10 rest
•10-15 mins stretching
•20-30 mins gymnastic exercises

(total time approx 2:30 hrs)

The above training schedule is only when not too close to a competition. When close to an important tournament my training always changes and is varied.

Swimming is my relaxation time. It is a chance to relax my muscles (and my mind), to stretch them out and work on my breathing and respiration. I think its important to do another sport, especially if it is one that benefits me personally and my Karate training.

Prior to karate, I did artisitic gymnastics up to the age of 10 when I started focusing on karate.

Breakfast:
• Milkshake with 200g of milk
•2 Bananas
•Plain yogurt
•Wholeweat Cereal 70g

Lunch:
•Lots of vegetables - salad with tomatoes, tuna, corn, almonds and nuts - or cauliflower, spinach etc...
•200g of grilled chicken or 300g of grilled veal or steak, or broiled, or cooked fish.
•60g cheese, with 30g of white bread

Afternoon snack:
•3 slices of white bread with honey or Nutella

Dinner:
•3 eggs, or meat, or fish, with fruit

Breakfast:
• Milkshake with 200g of milk
•2 Bananas
•Plain yogurt
•Wholeweat Cereal 70g

Lunch:
•Lots of vegetables - salad with tomatoes, tuna, corn, almonds and nuts - or cauliflower, spinach etc...
•200g of grilled chicken or 300g of grilled veal or steak, or broiled, or cooked fish.
•60g cheese, with 30g of white bread

Afternoon snack:
•3 slices of white bread with honey or Nutella

Dinner:
•3 eggs, or meat, or fish, with fruit

Breakfast:
• Milkshake with 200g of milk
•2 Bananas
•Plain yogurt
•Wholeweat Cereal 70g

Lunch:
•Lots of vegetables - salad with tomatoes, tuna, corn, almonds and nuts - or cauliflower, spinach etc...
•200g of grilled chicken or 300g of grilled veal or steak, or broiled, or cooked fish.
•60g cheese, with 30g of white bread

Afternoon snack:
•3 slices of white bread with honey or Nutella

Dinner:
•3 eggs, or meat, or fish, with fruit

Breakfast:
• Milkshake with 200g of milk
•2 Bananas
•Plain yogurt
•Wholeweat Cereal 70g

Lunch:
•Lots of vegetables - salad with tomatoes, tuna, corn, almonds and nuts - or cauliflower, spinach etc...
•200g of grilled chicken or 300g of grilled veal or steak, or broiled, or cooked fish.
•60g cheese, with 30g of white bread

Afternoon snack:
•3 slices of white bread with honey or Nutella

Dinner:
•3 eggs, or meat, or fish, with fruit

Breakfast:
• Milkshake with 200g of milk
•2 Bananas
•Plain yogurt
•Wholeweat Cereal 70g

Lunch:
•Lots of vegetables - salad with tomatoes, tuna, corn, almonds and nuts - or cauliflower, spinach etc...
•200g of grilled chicken or 300g of grilled veal or steak, or broiled, or cooked fish.
•60g cheese, with 30g of white bread

Afternoon snack:
•3 slices of white bread with honey or Nutella

Dinner:
•3 eggs, or meat, or fish, with fruit

Breakfast:
• Milkshake with 200g of milk
•2 Bananas
•Plain yogurt
•Wholeweat Cereal 70g

Lunch:
•Lots of vegetables - salad with tomatoes, tuna, corn, almonds and nuts - or cauliflower, spinach etc...
•200g of grilled chicken or 300g of grilled veal or steak, or broiled, or cooked fish.
•60g cheese, with 30g of white bread

Afternoon snack:
•3 slices of white bread with honey or Nutella

Dinner:
•3 eggs, or meat, or fish, with fruit

Breakfast:
•Fruit juice

Dinner:
•Pizza

My diet varies considerably but I try to eat as much protein as possible and no fat. Prior to a championship, my dietician prepares a special diet rich in carbohydrates.

On Sundays I get up late which is why I end up skipping breakfast other than a fruit juice.