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MON
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7 am Morning session - Road work
20 min Run.
Stretch 10 min, rest
50 to 75 meters Sprints
10 Sprints with a walk recovery between each sprint.
Stretch 10 min, rest.
5 sets of bunny hops over 25 meters.
Rest 5 min.
Morning routines, push ups, sit ups, 3 sets of 10 chin up.
(Morning session done approx. 1 hr and 20 min.)
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1 pm Afternoon session - Gym work
20 min cycle to warm up, but push the last 10 min.
Stretch 10 min and rest.
Weight circuit 1. This comprises of 10 different weight training exercise
formed into a circuit. The amount of weight used is usually 50 to 60 percent of my maximum.
Start the circuit with 3 cycles but aim for 5 as fitness gets better. Then rest and stretch 10 min.
Heavy bag work, boxing style. 5 x 2 to 3 min reps with 1 to 2min rest in between each bout. (Depends on stage of fitness level).
Rest 5 to 10 min.
Mirror work fighting, 5 x 2 to 3 min, with 1 min rest between each bout.
Rest, then sauna.
(Afternoon session complete approx 2 hr 30 min)
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8:30 pm Evening Session - Karate
Traditional Uechi ryu basic karate class, Kata, Kihon, and Bonkai
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TUES
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7 am Morning session - Road work
20 min Run.
Stretch 10 min, rest
50 to 75 meters Sprints
10 Sprints with a walk recovery between each sprint.
Stretch 10 min, rest.
5 sets of bunny hops over 25 meters. Rest 5 min.
Morning routines, push ups, sit ups, 3 sets of 10 chin up.
(Morning session done approx. 1 hr and 20 min.)
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1pm Afternoon session - Gym work
20 min cycle to warm up, but push the last 10 min.
Stretch 10 min and rest.
Weight circuit 2. (Upper body and arms)This comprises of 6 different weight training exercise
The amount of weight used is usually 70 to 80 percent of my maximum.
3 to 5 reps of each. Then rest and stretch 10 min.
Heavy bag work, boxing style. 5 x 2 to 3 min reps with 1 to 2min rest in between each bout. (Depends on stag of fitness level).
Rest 5 to 10 min.
Plyometric exercises ( 3 main types used are 3 sets of double leg hurdle jumps, but not as high, 1 min per set. 10 standing jump on to a table, and 3 sets of side to side jumps. 1 min a set.
Rest, then sauna.
(Afternoon session complete approx 2 hr 30 min)
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8:30 pm Evening Session - Karate
Sparring, drill combinations, scenarios, reaction and timing work and more fighting but with handicaps.
(Approx. 2 hours)
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WED
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9 pm Evening Session - Karate (fighting Class)
Sparring, drill combinations, scenarios, reaction and timing work and more fighting but with handicaps.
All emphasis in this class is geared towards competition, both physical and mental attributes.
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THURS
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7 am Morning session - Road work
20 min Run.
Stretch 10 min, rest
50 to 75 meters Sprints
10 Sprints with a walk recovery between each sprint.
Stretch 10 min, rest.
5 sets of bunny hops over 25 meters. Rest 5 min.
Morning routines, push ups, sit ups, 3 sets of 10 chin up.
(Morning session done approx. 1 hr and 20 min.)
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1pm Afternoon session - Gym work
20 min cycle to warm up, but push the last 10 min.
Stretch 10 min and rest.
Weight circuit 1. This comprises of 10 different weight training exercise
formed into a circuit. The amount of weight used is usually 50 to 60 percent of my maximum.
Start the circuit with 3 cycles but aim for 5 as fitness gets better. Then rest and stretch 10 min.
Heavy bag work, boxing style. 5 x 2 to 3 min reps with 1 to 2min rest in between each bout. (Depends on stage of fitness level).
Rest 5 to 10 min.
Mirror work fighting, 5 x 2 to 3 min, with 1 min rest between each bout.
Rest, then sauna.
(Afternoon session complete approx 2 hr 30 min)
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8:30 pm Evening Session - Karate
Traditional Uechi ryu basic karate class, Kata, Kihon, and Bonkai
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FRI
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7 am Morning session - Road work
20 min Run.
Stretch 10 min, rest
50 to 75 meters Sprints
10 Sprints with a walk recovery between each sprint.
Stretch 10 min, rest.
5 sets of bunny hops over 25 meters. Rest 5 min.
Morning routines, push ups, sit ups, 3 sets of 10 chin up.
(Morning session done approx. 1 hr and 20 min.)
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1pm Afternoon session - Gym work
20 min cycle to warm up, but push the last 10 min.
Stretch 10 min and rest.
Weight circuit 3. (Legs)This comprises of 6 different weight training exercise
The amount of weight used is usually 70 to 80 percent of my maximum.
3 to 5 reps of each. Then rest and stretch 10 min.
Heavy bag work, boxing style. 5 x 2 to 3 min reps with 1 to 2min rest in between each bout. (Depends on stage of fitness level).
Rest 5 to 10 min.
Plyometric exercises (3 main types used are 3 sets of double leg hurdle jumps, but not as high, 1 min per set. 10 standing jump on to a table, and 3 sets of side to side jumps. 1 min a set.
Rest, then sauna.
(Afternoon session complete approx 2 hr 30 min)
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8:30 pm Evening Session - Karate
Sparring, drill combinations, scenarios, reaction and timing work and more fighting but with handy caps.
(Approx. 2 hours)
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SAT
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DAY OFF (Unless Squad Training)
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NOTES
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Please note that this is a program that worked for me, however you must take in to consideration the amount of time you have to prepare for a major tournament. My preparation time mentally was always 1 year a head of the event, however the physical training prep began 3 months prior to the event. This means that as the training program follows it course, some drills and exercises will be tapered off in order to bring other types of exercise on board.
For example in the fist two months there may be a high emphasises on weight training and strength and conditioning, however towards the third month this may well taper off to make way for more exercise where the focus is now on speed and explosion. Also the length of time of session will change to a shorter time but a much higher intensity of work. Also resistance training will have more of an impact in the 2nd and 3rd session during the last month before the event. In addition to the above once every 2 weeks make the morning session a 20 min speed run, i.e. see how far you can run in 20 mins. Excellent for mental toughness.
And finally if possible I never run in the rain, and I know I live in England and it's suppose to rain all the time but trust me, it doesn't rain that often, and on some mornings I have prayed for it.
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