My Workout

[Physic]

I recently posted this to my SCA friends. I thought I would pass it along here.



When I began fighting I quickly realized we were not in the greatest
of areas for achieving the goals that I had set for myself. We are in
a place where the great fighters are just out of reach from us. I knew
that time and money was going to limit me from that type of training
that I know I need. So I decided to get in shape.

It has been almost 2 years since I began fighting in the SCA. I
started out weighing 255 pounds and was progressing down the road of
getting bigger. Right away the passion of the fight called to me and
I felt the need to become the best possible fighter that I could be.
The training I knew was going to be slow so I decided to do what I
could on my own to help develop myself. That is when I started
researching everything fitness. Not knowing any better, I started
out doing what everyone else does and did the body builder workout.
Not a good idea. After a ton of reading and experimenting with my
workout I began to focus on what would be best with our style of
combat.

Here I am today weighing in at 200 and Im in the best shape of my
life. I feel like my fighting has made a huge transformation just
based on the food I put in my body and training I have done. I can
train longer and harder. I can focus better. I learn technique
faster. I have more confidence. Fitness has made me the fighter I
am today.

I will do my best to pass what knowledge I have to all of you.
Achieving that next level of fighter fitness you will be one step
closer to becoming great.

[Physic]

Here is my current workout. I do my best to exercise 7 days a week. Im
not doing anything hardcore for 7 days but people should dedicate at
least 30 minutes a day to some sort of exercise. It can be anything
from walking to working out.

Im currently doing 3 days of weight training. I separate each day of
weight training by a day of interval training.

My weight training begins with 2 separate modified olympic lifts.
These are for training muscle explosion. I will continue the day
training half of my body. Day 1 is arms and legs. I alternate each
set I do with an ab/core workout. I do all of these to high reps. My
goals is 20-25.

Here is the breakdown of Day 1.

Olympic lifts- Essential for training muscle explosion.

2 sets of pullups + core
2 sets of dips +core
2 sets legs + core
2 sets bicep + core
2 sets tricep + core
finish with hand/forearm work

You want about 30 seconds of rest between each set. I never do the
same workout as the week before. I always am changing the different
exercises. Core training is the key to fighting. This usually only
takes me about 45 minutes to finish.

The next day I do interval training. This always changes. It mostly
consists of sprints, pushups, jump rope, medicine ball, burpees,
squats or whatever I feel like doing that day. This is a high
intensity workout that should work the whole body. Finish this off
with a light set of ab training. I usually get this done in 30 minutes
or less.

Day 2 workout is pretty much the same as day 1 I just change to the
other half of my body. Chest, back and shoulders are the other parts
that get trained. Make this another heavy ab/core training day. I do a
different style of the olypmic lifts.

You core should be trained everyday. I alternate between light and
hard days.

The next day I will do another interval set. Variety is the key to
the interval training.

Day 3 workout is a full body body strength training day. It is heavy
weight and low reps. My goal is doing 3 sets of 5 reps. I work on all
the major muscle groups.This is also another hard ab day.
Here it goes

bicep + ab
Tricep + ab
chest + ab
back + ab
legs + ab

This workout usually takes about an hour. This is the longest workout
that I do. I never want to be in a gym more then an hour.

The next 2 days are light cardio work and maybe throw in some pull
ups and dips. These are day of light ab training. These days are to
recover but you do not want to do nothing. Try to keep these to last
about 30- 45 minutes.

Ok that is the basic of my workout. I cannot make it specific because
I never to the same workout twice. I do as much as I can to keep
variety into all of it. It has been designed to be a complete fighter
workout. I set it up to maintain strong, explosive, compact muscles. I
do not like being in the gym. I wanted the workouts to be short and
intense. All of the interval training you can do at your house. Many
times I will do stuff in my garage.

Do I actually do this exact workout every week. No way. Im lucky if I
can do this one week a month. I would love to be able to maintain this
but events get in the way. Real life gets in the way. There are also
days that I slack off and do not go. These are the days that I want to
focus on. Hopefully if we can encourage each other we will all be able
to meet our goals.

[Aedh]

This is the core workout I'll be using from now on. I appreciate you posting it on here.