|
Pat's
Training Blog, Part 2 |
Go to
Part 1 |
Training Schedule and Program
I reassess my training plan
approximately every four months (at the beginning of each
semester, Fall, Spring, Summe). Once I have determined what I
need and want to do, I create a weekly training schedule. My
current training for Summer, 2008 is shown below.
| |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
7:00-7:30am |
Tai Chi |
Tai Chi |
Tai Chi |
Tai Chi |
Tai Chi |
Tai Chi |
|
|
7:30-8:30am |
Stretching
JKD
SDA & IA
Mook Jong
Resistive Training
Grappling Training
NCGF |
Stretching
Response Training
Assistive Training-SDA
Neck Training
Grip Training
Iron Palm
Finger Training |
Stretching
JKD
SDA & IA
Mook Jong
Resistive Training
Grappling Training
NCGF |
Stretching
Response Training
Assistive Training-SDA
Neck Training
Grip Training
Iron Palm
Finger Training |
Stretching
JKD
SDA & IA
Mook Jong
Resistive Training
Grappling Training
NCGF |
Stretching
Response Training
Assistive Training-SDA
Neck Training
Grip Training
Iron Palm
Finger Training |
Tai Chi
(9:30am) |
|
12:00-1:30pm |
Run
Short intervals
Stretching #2
Intermediate Intervals
Plyometrics #1 |
Swimming
Hypoxic Intervals |
Recovery Run
Stretching #2
Plyometrics #1 |
Swimming
Hypoxic Intervals |
Run
Short intervals
Stretching #2
Intermediate Intervals
Plyometrics #1 |
Plato's
Cave
JKD
9:00-10:00am
sparring
FMA
10:00-1100am
stick work
stick sparring
MMA
Fight Club
11:00-am-12:30pm
pad work
sparring/rolling |
|
|
4:30-6:30pm |
Rope
Jumping
BB/JKD
ABC &
ABD
Plyometrics #2
Agility #1
Intocombat
#1 & 2 |
Weight
Training |
Rope
Jumping
BB/JKD
ABC &
ABD
Plyometrics #2
Agility #1
Intocombat
#1 & 2 |
Weight
Training |
Rope
Jumping
BB/JKD
ABC &
ABD
Plyometrics #2
Agility #1
Intocombat
#1 & 2 |
Weight
Training |
|
7:30- 9:00pm |
|
Plato's
Cave
Standup
pad work
sparring/rolling
grappling training
stick training |
|
Plato's
Cave
Clinch/Trapping
pad work
sparring/rolling
grappling training
knife training |
|
|
|
Everyday, 7 -
7:30am - Tai Chi practice
Perhaps my most
favorite part of my training day, I spend this time with the
Traditional Sun Tai Chi long form, which I first learned
more 25 years ago. I also include the Sun Style 35 movement
form, which I learned 10 years ago. I am also currently
learning the Hao Tai Chi long form and am, at the time of
this writing, about half way through it. I typically spend
about half of the time on Sun style and the other half
practicing Hao style. I live on a small lake so during good
weather I go out there for practice. Occasionally I may also
practice in my pool for slight added resistance.
Monday - Wednesday - Friday, 7:30 - 8:30am
|
Stretching (3
min.)
Electronic Machine
Single Direct Attack Training
(20 min)
Power Punch
Pad - 5 min. rd. entry straight lead
Finger Jab Power Pad - 5 min. rd. entry lead finger
jab
Lead Round, Side Kicks - 5 min. rd. on bob bag
Jeet Tek Jong - 5 min. rd.
Immobilization Attack Training
(5 min)
Modified Bob Bag w/spring arms - 5 min. rd -
entry pak sao da
Mook Jong (6 minutes)
Yip Man form or Pan Nam form - 1 x
Jun Fan form - 1 x
Grappling Training
(10 min.)
Gruberman - submissions practice
Resistive Training
(10 min)
Shadowboxing w/Korflex - 5 min.
Overspeed Training - 5. min.
Non-Classical Gung Fu
(15 min)
Straight Punching - 5 min. rd. (5 x 100 punches @
10-15 sec. on 1 min)
Harmonious Spring Dummy - 5 min. rd.
Chi Sao - 5 min rd. |
Monday - Wednesday* - Friday, 12:00
- 1:30pm
Run (25 min)
steady distance for 3 miles @ 85% of max (162
bpm); pace = ~7.5 min/mile
*recovery run for 5 miles @ 70% (142 bpm); pace =
8.5 min/mile; no intervals
Intervals (10
min.)
1 mile @ 15 sec. phosphogenic intervals on 1
min.
Stretching (20
minutes)
Routine #2
Intermediate Intervals
(20 min.)
2 miles @ 25 sec. la intervals on 2 min.
Plyometrics (10
min.)
Circuit #1 (upper body plyo circuit)
Total Run - 6 miles |
Monday - Wednesday* - Friday, 4:30
- 6:30pm
|
Rope
Jumping (30 min.)
3 x 5 min. rds @ 180-200
rpm
BB/JKD
ABC &
ABD
6 x 5 min rds. @ shadowboxing (2 rds. each:
footwork, kicks/knee, punching/elbows)
2 x 5 min rds. @ thai bag - ABC (work eight
combinations)
2 x 5 min rds. @ thai bag - ABD (using slip stick
w/basic follows)
2 x 5 min. rds @ thai bag - thai rounds (200 - 250
kicks/knees per rd.)
Plyometrics (10
min)
Circuit #2 (lower body plyo circuit)
Agility (5
min)
Circuit #1
MMA Conditioning
(10 min.)
Intocombat MMA Circuits
#1 & #2
Ab & Finger
Training (10 min.)
1 set ea thumb - 2 finger- 3 finger - 5 fiinger
1 set dragon raises
1 set ab. pulldown crunches w/100 lbs |
Tuesday - Thursday - Sunday, 7:30-8:30am
Stretching
(3 min.)
Electronic Machine
Response
Training
(3 min.)
Multi-target light board
SDA light board
Xavix PowerBoxing
Assistive
Training (3 min.)
SDA sEMG Training
SDA Overspeed Training
Iron Palm
Training (10 min.)
9 count drill 5 min per side
Neck Training
(15 min.)
wrap around neck strengthener 2 x 20 per
hyperflexion/hyperextension/abduct/adduct/rotation
power systems neck harness 2 x 10 per
hyperflexion/hyperextension/abduct/adduct/rotation
Grip Training
(10 min.)
Power
System's 20 lb. Grip Bag 2 x 10 grab & throws
per side
Hammar Sports Vice
Gripper 2 x 10 per side
*throughout day - Dynaflex Pro & Pro Power Hand
Grip Exerciser F990
**Sunday Weight Training Hammer Strength Grip
Machine
Finger
Training (3 min.)
push ups - 1 x ea. 1 - 2 - 3 - 5 - tiger
pull ups - 1 x ea. 1 - 2 - 3 - 4
talon trainer - 2 x 10 finger pulls
*through day Gripmaster |
Tuesday - Thursday - Sunday, 4:30-6:30pm
Swimming
1 mile @ 28 min.; 3/4 breathing pattern for
slight hypoxic state
Hypoxic Intervals
10 hypoxic intervals @ 15 secs. on 1.5 min. w/45
sec. active recovery & 30 sec. passive recovery
Hypoxic training
increases the oxygen carrying capacity of the
blood, lung capacity, and lactate endurance. |
Tuesday - Thursday - Sunday, 4:30-6:30pm
|
Weight
Training
My weight training
program is complex. Using a non-linear, undulating
periodization model, the program combines two
different program architectures. The first program
used is a modification of the original BFS (Bigger,
Faster, Stronger) program developed by Dr, Greg
Shepard designed to develop strength and
strength-based power. the second is a
research-tested variable velocity program designed
to maximize speed-based power. These two programs
are trained on alternate days. This provides a
variability of not only the exercises used, but of
the resistance (weight), the reps, the speed of
lift, and the weight used as well.
My program requires
a very high volume of training and an extremely high
intensity of training. The volume of training ranges
from 40 sets up to 60. These sets are completed in
between 1 and 1.5 hours. The sets are performed in
various circuits which allows for minimization of
the rest interval. The rest variable is purposely
kept to a minimum to induce a high anaerobic state
and further enhance lactate tolerance.
To view the current
iteration of my weight program,
click here. |
Tuesday 7:30-9:00pm
Plato's
Cave Class
|
Standup (Burmese Boxing/MMA
or JKD), 7:30-8:15pm
CSW/Grappling Training, 8:15-9:00pm
basic
submissions and groundwork
rolling/ground sparring |
or
FMA/Stick Training, 8:15-9:00pm
single
and double stick work
stick sparring |
|
Thursday 7:30-9:00pm
Plato's
Cave Class
|
Clinch (Burmese
Boxing/MMA), 7:30-8:15pm
or
Trapping (JKD),
7:30-8:15pm
partner
trapping drills
focus mitt trapping drills
energy drills
trap
sparring |
CSW/Grappling Training,
8:15-9:00pm
takedowns/throws
rolling/ground sparring |
or
FMA/Knife Training, 8:15-9:00pm
single
knife
double knife
stick & knife
knife sparring |
|
Saturday 9:30-12:30pm
Plato's
Cave Class
JKD/NCGF,
9:00-10:00am
focus mitt drills
partner drills
energy drills
sparring |
FMA,
10:00-11:00am
single
stick
double stick
single knife
double knife
stick & knife
empty hands
sparring (stick/knife/empty hands) |
CSW/MMA
Fight Club,11:00-am-12:30pm
submissions and groundwork
throws & takedowns
ground & pound
rolling/ground sparring
MMA sparring |
|
Go to
Part 1
|
