Great Work Out Sequence

[Tokkan]

Run 4 miles (under 30 minutes) ... then...

50 fast body weight squats

3 sets of 10 reps - bench press

6 three minute rounds on a punching bag doing punches as fast as you can with one minute rest between rounds.

3 sets Body weight lunges - 25 reps each leg

6 three minute rounds of kihon ido (line work) doing front kicks (mae geri).. with one minute rest between rounds.

Finish with 50 squat jumps

[wolfen]

Ig you have a roughly 100m about 5% grade hill nearby:

stretch

jog to the foot of the hill

do 3 sprints up, walk down between each sprint

do lunges up the hill twice, walk down after each trip

do froggies (jumpies with forward motion) up the hill once without a stop until you reach the top. walk down.

run backwards up the hill as fast as you can once.

same but slightly slower

grapevine up the hill once.

the last two act as the beginning of the cooldown.

[Sohan]

Run 4 miles (under 30 minutes) ... then...

50 fast body weight squats

3 sets of 10 reps - bench press

6 three minute rounds on a punching bag doing punches as fast as you can with one minute rest between rounds.

3 sets Body weight lunges - 25 reps each leg

6 three minute rounds of kihon ido (line work) doing front kicks (mae geri).. with one minute rest between rounds.

Finish with 50 squat jumps

Depends on your goal. If you're going for muscle endurance and stamina, this workout is fine. However, the rep scheme and sequencing of exercises here would not bode well for developing explosive power.

3 sets of 10 reps in the bench is a hypertrophy rep scheme, which is counter to the goals of a martial artist. A martial artist needs power and limb speed, which is not achieved on a bodybuilder routine. All the stamina in the world won't help you if you get knocked out in the first 5 seconds.

Also, not everyone can run 4 miles in under 30 minutes, where for others, a 7:30 pace over 4 would be considered slow. I wouldn't follow a 4 mile run with weights and conditioning anyways. Do them separately for best recovery.

This isn't a terrible routine, I just have an issue with the word "great" being used here. A great workout is only great if it helps you achieve the goals you have set for yourself.

With respect,

Sohan

[Tokkan]

This isn't a terrible routine, I just have an issue with the word "great" being used here. A great workout is only great if it helps you achieve the goals you have set for yourself.

With respect,

Sohan

Then its great

[Syphax]

This isn't a terrible routine, I just have an issue with the word "great" being used here. A great workout is only great if it helps you achieve the goals you have set for yourself.

With respect,

Sohan

Then its great

For you.