need your advice

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i recently have made a sudden change in my training routine,

 

my routing normally goes like this, press ups then crunches then a variety of stretches and the bag work,

 

the part i changed was the press ups and crunches, i always used to set numbers of them , such as 20 press ups, 20 kuncle press ups and then like a hundred crunches

 

however i have changed this routine to how many i could do in a set minute, so i would time my self for how many press ups i could do in a minute, and how many crunches i could do in a minute, and then take my results every month, i do this is to primarily reach my max heart rate,

 

however i do like to do a variety of press ups , such as shoulder, knuckle.

 

and i find that after doing a minute of intense press ups, i dont have the energy to do another set minute of a different type of press ups, so therefore what i have done is this,

 

i do my minute of press ups and a minute of cruches before stretching, another after stretching and another after bag work,

 

so it would look like this

 

1min press ups and one 1min crunches

 

stretching

 

1min knuckle press ups and one 1min crunches

 

bag work

 

1 min shoulder press ups and one 1min crunches,

 

i wanted to ask if this was wise, are recommend to be done, is it okay to do press ups and crunches after stretching and after bag work??, i did this so i could get more accurate results, rather than to just take a minutes rest after each intense minute of excercising, also i wanted to know whether this number of times in a minute routine is better than the set number routine,

 

[Jack]

Hey Ad,

 

I wouldn't recomend stretching in the middle of a workout, I'd save that for the warmup and cooldown. If you really want to keep your heart rate up, stick to the bagwork between sets of pushups.

 

Also, instead of a solid minute, there is something here you may wish to try called Tabata training. Check out these pages...

 

http://www.karateforums.com/forums/viewtopic.php?topic=2061&forum=19&16

 

http://www.cbass.com/interval.htm

 

If you tried this with pushups - that would be really very intense and in my estimation, very benificial. Each interval you could do a different style of pushup.

 

So, your routine may look something more like...

 

Warmup

 

Pushups in Tabata style

 

Crunches in Tabata style

 

Bag Work

 

Stretching

 

Anyway, read those webpages and let me know what you think.

 

 

[AnonymousOne]

Its a very good idea to build yourself up to be able to do an exercise for three minutes at a time, as boxers do.

 

This is a good way to build your anaerobic capabilities.

 

 

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Jack why isnt it necessary to perform stretches during a workout????, when i perform kicks on the punch bag, isnt it necessary to stretch before i do those kicks, in order not to pull any muscles, i do stretches as part of a warm up, what the harm?

 

i really apprecaite the article you have sent me, i am currently reading it, and i will tell you what i think in the next post

[Jack]

Ad, Its just in that period of stretching your heart rate is dropping and is a little like cooling down before you're even finished with the workout. If you include stretching in the warmup, then thats what you'll need for the bagwork, no need to stretch yet again unless you really must. I just think it would be more effective to put Bagwork between the sets, and then stretch at the end, would be more practical.

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so what do u mean by a warm up?,

 

light jogging?

 

 

[Jack]

Well, my warmup is normally as follows:

 

Joint Rotations (neck, shoulders, arms, forearms, trunk, legs, ankles, legraises(dynamic stretching!) )

 

Light Cardio for a few minutes until sweating.

 

Passive stretching to attain full flexibility.

 

Then a bit more light cardio!

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hey jack,

 

i must say, BLOODY HELL, those were hard, for the last two sets, i just held my body up in the press up position since my arms cained so much , and i couldnt bear to do another interval,

 

they are very intense and seem to be working like a charm,

 

thnx alot of the advice, i really appreciate it

 

one more quezzie though,

 

when reading that document it states that the tabata try out is very efficent in maximising your heart rate, but i read also that the one minute try out is also helpful in maximising you heart rate

 

which is one is better, i feel the tabata one is better but i still am advised that the one minute is also more helpful

[Jack]

Well, I'm not sure, apparently Tabata was tried and tried again until it was the best kind of interval training possible, but theres always different results for different people. Try alternating every workout, or every month. It will keep the body adapting more if you add variation, so use both of them and switch between the two when you reach a plateau.

 

Good luck with training, and yes, its a real killer!