training schedule

Age : 35 Joined : 30 Aug 2007 Posts : 21

ok out of interest and for fun, hyperthetically, if you had just 1 hour a day to train each day, and say 2 days for those one hours you had a training partner...

from a self protection training viewpoint, how would you break up your training?

remember no extra time outside this time, so if you ran, lifted weights, kettlebells, hit a bag, drills, etc all this would be included in your time

Subject: Re: training schedule Thu Sep 27, 2007 10:02 am

Hi Lance,
Since you've asked such a loaded question, I'll start things off by providing a conceptual framework you can use to structure a workout uniquely of your own design.

Well, when I have a training partner, I spend the time doing interactive activities/drills/exercises that meet my criteria of being realistic, dynamic, uncooperative, resistive, and spontaneity driven. I start with simple drills and build up to full-bore scenario training, mimicking as closely as possible real-world situations. I use all kinds of pads, bags, and protective equipment in the process.

When I have a partner, I don't spend any time doing activities/drills/exercises which I can do alone. I take full advantage of having a partner.

Now, when I solo train, I focus my efforts on high-intensity activities (which I do with partner training too), working on specifc attributes individually and synergistically. I emphasize maximal power and increased anaerobic capacity development. For instance, I do lots of single power shots and Tabata Intervals in a variety of ways, addressing stand-up, clinch, and ground fighting/grappling elements. By the way, Tabata Intervals consist of 20-seconds of all-out high intesity work followed by a 10-second rest period repeated for eight repetitions. You can apply Tabatas in various ways; the constant being that whatever activity you choose to use, be sure you have the capacity to continously perform it for 20-second all-out efforts. Another thing, when it comes to the 10-second rest periods, completely cease the activity you're doing and rest.

Well, I hope I've given you some food for thought and action. Good luck with your training...

Take Care,
Lito
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Subject: Re: training schedule Fri Sep 28, 2007 2:18 pm

First of all I never train alone but for the sake of arguement if I did the time I had for solo training I would split 50/50 between practising my strikes on the bag/BOB or both, using a lot of visualisation and the two days that I had a partner I would work on the same strikes with my living, moving non-compliant antagonist who would hopefully show up my weaknesses and expose the pitfalls that I dont see when working the bag/BOB.

Alan

Joined : 30 Aug 2007 Posts : 47

Hi.

If you look into sports science, you´ll see that there´s an optimal way of organizing your week. Basically, you need to train skills before strength and strength before endurance. Active recovery is fine after a strength session, but a day off is better after an endurance session.

With that in mind I´d do something like this:

Monday - Two-person skill session
Tuesday - Heavy bag and strength and condtioning (S&C) by yourself
Wednesday - Aerobic run and/or bashing a sledgehammer against a tyre or dragging a sled
Thursday - Two person skill session
Friday - Heavy bag and S&C by yourself
Saturday - Aerobic run or endurance training or rest
Sunday - Rest

For the skill training, you just need some pads, a heavy bag with a bracket and maybe some gloves. You´d drill a handful of basic strikes both with your partner and on your own on the heavy bag as you warm up for your S&C.

For the S&C, I´d set up a basic home gym. You´d need some old trainers for lifting, some running shoes, a pullup bar, some wide-grip dumbbells (tape a tea-towel round the handle of ordinary bells), a couple of kettlebells and a sandbag and maybe add some grip tools. A sledgehammer, a tyre, a medicine ball and a home-made sled are great too. A training diary is essential.

If money is tight, the very minimum you need is a diary, a pullup bar, a heavy bag and some running shoes. The heavy bag can double up as an odd object for lifting, throwing and carrying. You could do lots of bodyweight exercises while you save money for more equipment.

The idea is to do different S&C programmes, competing against yourself. You could maybe doing three or four weeks on each programme, followed by a week off, then starting a new programme. It´s important to use different implements - kettlebells, sandbags, dumbbells, bodyweight, sprints, hill sprints, odd objects and so on - so your body doesn´t adapt too much.

On the Wednesday, the emphasis is on RECOVERY. This is the session you want to skip if you feel run-down.

The Saturday session is optional depending on how you feel. For the endurance work, you´d be doing strength-endurance, for example, walking with weight or doing timed intervals, rather than marathon training.

All the best,
Rupert

Age : 35 Joined : 30 Aug 2007 Posts : 21

thanks guys, very interesting, some good food for thought Smile