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Chris Correia · 01-18-2009, 03:31 PM

Broad picture: Here's what my week will look like with various activities. I'll stick with this strength work for the next month.

Diet
I will eat a bit over maintenance on the three strength training days (perhaps not on the Sunday, which is the lightest day), and at a deficit the other day. My current calculated daily maintenance is about 2300 calories.

Exercise/activity

Sunday
1. Technique work (more precision/accuracy oriented): 30 minutes
2. Strength (30 min)

Movement prep
One arm dumbbell snatch 4x4 each side
A1: Pistol squats (assisted)
A1: Horizontal Row on rings, neutral grip
Sledgehammer swinging, max strikes in 5 minutes

Monday
AM: Taekwondo forms (about 20 minutes)
Bag work, 20 minutes, punching & kicking

PM: Class participation as I am able to. This depends on how much I need to directly monitor/instruct; it can vary from practically no work, to a full class of very intense work. I'll be striving to get in as much work as I can. Class include warmups of stuff such as footwork drills, pushups, situps, core work, stretching, maybe some plyo stuff, maybe some forms work. The body of class includes techniques practice, kicking drills, whatever.

Tuesday
AM
1. Technique work (more precision/accuracy oriented): 30 minutes
2. Strength (30 min)

Movement prep
One arm dumbbell clean & push press, 4x4
A1: Deadlift, 3x10
A2: Pushups (I've embarassingly devolved in these), 3 x max
Lower body Russian Twist, as many reps as possible in 10 sec, 3 sets

PM: Sword training and/or kumdo (like Kendo) sparring in some combination (or Wed night, depends on schedule), 1 hour

Wednesday
PM
1. (Maybe) Sword training instead of Tuesday, 1 hour
2. Black belt class (usually training, sometimes mostly instructing), generally 45 minutes, maybe less or more.

Thursday
(like Monday)

Friday
AM
1. Technique work (more precision/accuracy oriented): 30 minutes
2. Strength (30 min)

Movement Prep
Front Squat, 3x8
A1: Chinups, 3 x max
A2: T-pushups, 3 x max
Hanging leg raise,, 3 x max

Saturday
Off

01-18-2009, 03:31 PM	#5 (permalink)
Chris Correia Master of my domain Join Date: Apr 2004 Location: Duluth, Minnesota Posts: 4,418	Broad picture: Here's what my week will look like with various activities. I'll stick with this strength work for the next month. Diet I will eat a bit over maintenance on the three strength training days (perhaps not on the Sunday, which is the lightest day), and at a deficit the other day. My current calculated daily maintenance is about 2300 calories. Exercise/activity Sunday 1. Technique work (more precision/accuracy oriented): 30 minutes 2. Strength (30 min) Movement prep One arm dumbbell snatch 4x4 each side A1: Pistol squats (assisted) A1: Horizontal Row on rings, neutral grip Sledgehammer swinging, max strikes in 5 minutes Monday AM: Taekwondo forms (about 20 minutes) Bag work, 20 minutes, punching & kicking PM: Class participation as I am able to. This depends on how much I need to directly monitor/instruct; it can vary from practically no work, to a full class of very intense work. I'll be striving to get in as much work as I can. Class include warmups of stuff such as footwork drills, pushups, situps, core work, stretching, maybe some plyo stuff, maybe some forms work. The body of class includes techniques practice, kicking drills, whatever. Tuesday AM 1. Technique work (more precision/accuracy oriented): 30 minutes 2. Strength (30 min) Movement prep One arm dumbbell clean & push press, 4x4 A1: Deadlift, 3x10 A2: Pushups (I've embarassingly devolved in these), 3 x max Lower body Russian Twist, as many reps as possible in 10 sec, 3 sets PM: Sword training and/or kumdo (like Kendo) sparring in some combination (or Wed night, depends on schedule), 1 hour Wednesday PM 1. (Maybe) Sword training instead of Tuesday, 1 hour 2. Black belt class (usually training, sometimes mostly instructing), generally 45 minutes, maybe less or more. Thursday (like Monday) Friday AM 1. Technique work (more precision/accuracy oriented): 30 minutes 2. Strength (30 min) Movement Prep Front Squat, 3x8 A1: Chinups, 3 x max A2: T-pushups, 3 x max Hanging leg raise,, 3 x max Saturday Off __________________ There are no shortcuts. www.duluthmartialarts.com Facebook: Chris Correia Last edited by Chris Correia : 01-18-2009 at 03:53 PM.