Iain Abernethy.com   Post A Reply
my profile | directory login | search | faq | forum home

  next oldest topic   next newest topic
» Iain Abernethy.com » Training Methods » Quick Fitness

 - UBBFriend: Email this page to someone!    
Author Topic: Quick Fitness
michael rosenbaum
Moderator


Icon 1 posted      Profile for michael rosenbaum   Author's Homepage     Send New Private Message       Edit/Delete Post   Reply With Quote 
This morning I was running a bit short on time so I hit the weights using one of my "Short but intense" routines which lasted no more than 20-30 min. Here's an example of what I performed and some more routines for those interested. All exercises can be done with barbells, dumbells or kettlebells.

This mornings quick fit:

1. Barbell clean overhead press: 3 sets supersetted with ab's cable crunches: 3 sets. On each set your increase the weight 3-6 lbs starting off with a 4 rep min. Or you can begin with your heaviest weight and decrease poundages 3-6 lbs. That way you'll start off with four reps and end with around 7-10.

2. Dumbell hanging clean squats supersetted with dumbell chops which is a three count exercise that works the obliques and middle abs.

3. Barbell Bench press supersetted with dumbell curls. 3 sets with a 4 rep beginning at least.


Routine number 2.

10 min of rope jumping then:

1. One armed dumbell snatch overhead press supersetted with ab crunches.

2. Weighted pullups supersetted with weighted dips.

Routine number 3.

5 min of fast rope jumping (warmup)

1. Pushups super setted with ab crunches. 25 pushups followed by 25 set ups-repeat 5-6 times

2. Squats, 3 sets of 4 rep minimum supersetted with pushpresses.

Routine number 4, blitz drills.

1 Min of rope jumping followed by 1 min of hitting and kicking the bag as fast as you can. Do 5 rounds total which will equal 10 min of intense anerobic exercise.

Enjoy and please add some of your own.

Mike R.

[ February 23, 2010, 05:23 PM: Message edited by: michael rosenbaum ]

--------------------
Middle age isn't for the weak of heart.

Posts: 664 | From: USA | Registered: Feb 2008  |  IP: Logged | Report this post to a Moderator
mike t
Member


Icon 1 posted      Profile for mike t     Send New Private Message       Edit/Delete Post   Reply With Quote 
Well, it ain't weights but I have been doing yoga every morning for a while now on the recommendation of a friend who is a fellow martial artist and personal trainer. (He recommended Rodney Yee's stuff from Gaiam).

Yee has a great beginner series called "AM Yoga" that contains five 20 minute routines, each focused on a different muscle group. A relatively 'in shape' average martial artist should have no trouble making it through any one of the workouts. They are great stretches, very well taught as something BEYOND stretching, and have markedly improved my posture, back strength, and overall relaxation when not training.

It might make a good 'low impact' addition to what you describe when pressed for time.

http://www.gaiam.com/product/media-library/yoga-dvds/a+m+yoga+for+your+week.do?search=basic&keyword=Rodney+Yee&sortby=bestSellers&page=1

[ February 23, 2010, 06:13 PM: Message edited by: mike t ]

--------------------
Mike T.,
4th Dan Shorin Ryu

Posts: 1228 | From: West Michigan | Registered: Aug 2005  |  IP: Logged | Report this post to a Moderator
Iain Abernethy
Administrator


Icon 1 posted      Profile for Iain Abernethy   Author's Homepage     Send New Private Message       Edit/Delete Post   Reply With Quote 
Hi Mike & Mike (you can decide among yourselves which is which),

Good ideas for quick workouts! I think this is a great topic that people will find very useful. I hope others will share their thoughts on training sessions when you are short on time.

There is also what I call "micro-training"; which is simply a quick set of an exercise at opportune moments. For example, I have a set of dumbbells in this office and I'm not adverse to a quick couple of sets should I be waiting for a call or the computer to do something. Press-ups and squats are used in a similar way.

Kata is also something that fits well into short sessions. Done right, it is gets the blood moving, refines technique, and enhances explosiveness. It also provides an opportunity for mental rehearsal. 4 or 5 kata done with intensity, followed by some simple conditioning exercises and a short stretch covers all the bases and can be done quickly when time is in short supply.

All the best,

Iain

--------------------
www.iainabernethy.com / "The aim of discussion should not be victory but progress." - Joseph Joubert

Posts: 1597 | Registered: Aug 2005  |  IP: Logged | Report this post to a Moderator
bodhi
Member


Icon 1 posted      Profile for bodhi     Send New Private Message       Edit/Delete Post   Reply With Quote 
These are superb workout routines, gentlemen...

As I grow old and my body is riddled with arthritis, my envy of your youthful energy and enthusiasm works up a sweat for me.

To cop a phrase from an excellent book title: "Too soon old, too late smart..."

Keep it up...

Art

[ February 24, 2010, 11:45 AM: Message edited by: bodhi ]

Posts: 572 | From: Wooster, Ohio | Registered: Sep 2008  |  IP: Logged | Report this post to a Moderator
mike t
Member


Icon 1 posted      Profile for mike t     Send New Private Message       Edit/Delete Post   Reply With Quote 
Hey Iain, your reference to kata brought to mind a long pondered quote that (recalling from memory) I am going to attribute to Funakoshi (?), that he would practice kata in the morning, and train at night.

Attaching your suggestion to mind made me think of a more performance based / aerobic/ yogic use of kata as "practice", whereas "training" to me implies a more intense approach. I have often wondered what was meant by the difference but that definition 'fits' my physiology where I don't like to exercise hard in the morning AT ALL but seem only able to motivate myself to train hard at night.

Given my druthers, a nice long run or another ten minutes of pillow time, I know what I will pick every time. [Embarrassed] [Wink]

--------------------
Mike T.,
4th Dan Shorin Ryu

Posts: 1228 | From: West Michigan | Registered: Aug 2005  |  IP: Logged | Report this post to a Moderator
michael rosenbaum
Moderator


Icon 1 posted      Profile for michael rosenbaum   Author's Homepage     Send New Private Message       Edit/Delete Post   Reply With Quote 
You know the other half of the fitness equation is diet. If you eat crappy, your performance will be crappy. To often have I seen martial artists slurping down colas, eating junk food, or stopping by McDonalds for dinner then wondering why they get fat and sluggish.

A good diet can take you a long way and is one of the best investments you'll ever make in your personal health.

Eating fresh veggies with each meal, (I love raw garlic)drinking plenty of water: restricting your intake of alcoholic beverages: saying no to sodas, candy bars and junk-food or for that matter anything pre-processed such as frito lay potato chips: snacking on fruits, veggies and nuts such as pecans, pumpkin seeds etc, are beneficial to you and your fighting prowess.

SHould one become a vegetarian? Depends upon the person's needs and their body's reactions to a veggie diet. Good protein is a must so therefore be carefull and make sure you're eating enough legumes, beans, etc if you do become a vegetarian.

Should one try supplements? Yes in my opinion. Creatine, amnio acids, calcium-magnesium, Vitamin B, electrolytes, etc all improve one's health and performance and let us not forget that we loose essential vitamins and minerals when we sweat and with physical exertion. So....

Other tips for the prospective fighter, never, ever smoke, stay away from drugs, always get a good night's rest, make sure you have recovery time built into your workout schedule, for instance if I'm sorking out 5 days a week two of those will be rest days. Alternate your routines, never do the same one two days in a row.

Just some thoughts and below are some links to recommended reading:

http://www.amazon.com/Eat-Right-Your-Type-Individualized/dp/039914255X/ref=sr_1_1?ie=UTF8&s=books&qid=1267032624&sr=1-1

http://www.amazon.com/Prescription-Herbal-Healing-Easy-Use/dp/0895298694/ref=sr_1_1?ie=UTF8&s=books&qid=1267032689&sr=1-1

http://www.amazon.com/Advanced-Sports-Nutrition-Dan-Benardot/dp/0736059415/ref=sr_1_7?ie=UTF8&s=books&qid=1267032733&sr=1-7

Enjoy!

Mike R

[ February 24, 2010, 05:33 PM: Message edited by: michael rosenbaum ]

--------------------
Middle age isn't for the weak of heart.

Posts: 664 | From: USA | Registered: Feb 2008  |  IP: Logged | Report this post to a Moderator
Gary Chamberlain
Member


Icon 1 posted      Profile for Gary Chamberlain   Author's Homepage     Send New Private Message       Edit/Delete Post   Reply With Quote 
In Martin Johnson's (ex England Rugby Captain and now England Coach) autobiography he wrote how he couldn't pass a Kentucky Fried Chicken without ripping into a family bucket, but as he was an athlete he always had a diet coke.

Well, if it worked for him ...

Gary

--------------------
EFFECTIVE always looks good!

Posts: 489 | From: Loughborough | Registered: Feb 2008  |  IP: Logged | Report this post to a Moderator
michael rosenbaum
Moderator


Icon 1 posted      Profile for michael rosenbaum   Author's Homepage     Send New Private Message       Edit/Delete Post   Reply With Quote 
Gary,

I'm not by any means trying to impose my eating habits on anyone with the above post. Diet cokes? Go for it if it suites your taste, but the refined sugar and preservitives are not the best thing for one's system.

I do, however, have to differ with you're opinion on Fried Chicken. I live in a region of the U.S. (the south) known for its fried chicken and I'd have to say the best I've ever ate was my mother's aside from some I had in L.A. one time. That's Lower Alabama for all you Yankees. [Smile] [Big Grin]

Have a good day!

Mike

[ February 24, 2010, 08:17 PM: Message edited by: michael rosenbaum ]

--------------------
Middle age isn't for the weak of heart.

Posts: 664 | From: USA | Registered: Feb 2008  |  IP: Logged | Report this post to a Moderator
PASmith
Member


Icon 1 posted      Profile for PASmith     Send New Private Message       Edit/Delete Post   Reply With Quote 
Mike T. I bought that Yoga DVD on your recomendation (I've been into Yoga for years anyway) and so far the two sessions I've done have been great.
Seems a good purchase and just right for first thing in the morning.

Posts: 203 | From: York | Registered: Apr 2007  |  IP: Logged | Report this post to a Moderator
mike t
Member


Icon 1 posted      Profile for mike t     Send New Private Message       Edit/Delete Post   Reply With Quote 
Cool, glad you like! I know what you mean about them being good for the morning, I agree that the amount of work seems 'just right' for that time, at least for a slow starter like me.

--------------------
Mike T.,
4th Dan Shorin Ryu

Posts: 1228 | From: West Michigan | Registered: Aug 2005  |  IP: Logged | Report this post to a Moderator
Iain Abernethy
Administrator


Icon 1 posted      Profile for Iain Abernethy   Author's Homepage     Send New Private Message       Edit/Delete Post   Reply With Quote 
Hi All,

Aside from Yoga, stretching generally is a good way to exercise when time is short. Especially if, like me, you find stretching incredibly boring. A quick stretch here and there is better for me than a dedicated stretching session.

All the best,

Iain

--------------------
www.iainabernethy.com / "The aim of discussion should not be victory but progress." - Joseph Joubert

Posts: 1597 | Registered: Aug 2005  |  IP: Logged | Report this post to a Moderator
michael rosenbaum
Moderator


Icon 1 posted      Profile for michael rosenbaum   Author's Homepage     Send New Private Message       Edit/Delete Post   Reply With Quote 
I agree with all the above. I find streching to be very benefical to my martial arts. It helps me relax, develop fluid movement, enhances speed and it cuts down injuries one may sustain during training. Usually, I try to do 10-15 min of streching before I start my workout. Time permitting that is. Flexibility can also be gained through other means though. High kicks help with the legs and certain strength exercises can also improve one's flexibility. Push-ups are great for the shoulders. Squats and clean-overhead presses are great for the hips, legs, shoulders, back and arms.

I guess the hardest battle we'll ever fight is the one against age, hence the reason for physical conditioning.

Mike R.

--------------------
Middle age isn't for the weak of heart.

Posts: 664 | From: USA | Registered: Feb 2008  |  IP: Logged | Report this post to a Moderator
   

Quick Reply
Message:

HTML is not enabled.
UBB Code™ is enabled.

Instant Graemlins
   


  Post A Reply Close Topic   Feature Topic   Move Topic   Delete Topic next oldest topic   next newest topic
 - Printer-friendly view of this topic
Hop To:


Contact Us | Home page

Copyright 2005 - 2010: IainAbernethy.com

Powered by Infopop Corporation
UBB.classic™ 6.7.2