Fightthefire Posted September 12, 2017 Report Share Posted September 12, 2017 So last challenge I went in as an assassin but recently I've started getting into kickboxing so I was wondering if I can do this next 4 week challenge as a monk? Or at least as a recruit? My YMCA has a kickboxing class once a week on Fridays and I've been going to it for a while now, I'll put the rest of my workout and diet below and you guys can tell me where I'm better suited but I'm going to be primarily focusing on kickboxing! My workout regime: every morning: a mile run/walk with my dog every afternoon I'm doing bag work lifting x3 a week doing sprints and foot drills x4 a week during my mile with my dog and am adding another set each week + other plyometrics Weeks 1-2 6 sec sprint; 54 second recovery x 4 8 sec sprint; 52 second recovery x 4 Weeks 3-4 8 sec sprint; 52 second recovery x 4 10 sec sprint; 50 second recovery x 4 12 sec sprint; 48 second recovery x 2 Weeks 5-6 12 sec sprint; 48 second recovery x 4 14 sec sprint; 46 second recovery x 4 16 sec sprint; 44 second recovery x 4 Ect. Perform each exercise once = one set, there and back on a 15-20-foot line or ladder. (Or by 15 foot markers I take a ladder with my on my sprinting days, it was like 20 bucks on Amazon but you can shop around, they can go for not much. If not just take two rocks as markers. You do you.) No rest between each exercise. Only rest after completing all 5 exercises for 60 seconds. Plyometrics A. Box Jumps 1 (24 inch box, I use a set of stairs); 4 sets of 10 reps; Rest: 15 seconds *Add 4 reps every week. (Ayyyee Parkour reference) B. Box Jumps 2 (tall as possible); 4 sets of 6 reps; Rest: 60 seconds *Add height to the box every week. C. Drop Jump; 4 sets of 6 reps; Rest: 60 seconds Afternoon bag work workout: Bag Drill Tempo #1: 5 rounds (3 minutes a piece with 60 seconds between rounds) Focus on a few combinations within each round. Finish the last 30 seconds of each round going all out (no set combination being practiced). Punch as hard and as fast as possible with straight left and right punches. Bag Drill Tempo #2: 5 seconds fast and hard straight rights and lefts; 5 seconds rest. Repeat for 3 minutes, then 60 seconds rest. Continue for 3 rounds. Or 10 seconds of assorted punches thrown at full speed/power; 5 seconds rest. Repeat for 3 minutes, followed by a 60-second rest. Repeat for 3 rounds or more Lifting (pull days are mondays, push days are Wednesdays and leg days are Fridays) First 4 weeks 70%- 90% 1RM Pull day Deadlift 5x5 Row 3x12 Weighted pull up 3x12 One arm dumbbell row 3x12 Push day Bench press 5x5 Dumbbell bench press 3x12 Push up 3x12 Dumbbell overhead press 3x12 Leg day Squat 5x5 Good morning 3x12 Single leg squat 3x12 Second 4 weeks 60-90% 1RM Pull day Trap bar jump 5x3 Row 3x12 Pull up 3x12 One arm dumbbell row 3x12 Push day Bench press 5x3 Medicine ball chest pass 3x12 Plyo push up 3x12 Floor press 3x12 Leg day Explosive box jump (24 in) 5x3 Box jump 3x12 Depth jump 3x12 Single leg box jump 3x12 after all 8 weeks have been completed I restart with new 1RM so everything is imporoving and isn't stagnant. As for my diet it might seem like it's heavy on the calories but I'm only 98 pounds and my goal weight is 115-120 it may not seem like much but anyway I'm pullin in around 3,000 calories. All heathy food. And all easy college recipes. All you need is a crockpot and a blender. Sundays/Thursdays are my meal prep days so that means that Saturday and Wednesday nights are when I start "cooking". For breakfast I have a protein shake, nothing special. Lunch: is what I call the bacon chicken classic. It's 4 servings so I make one batch on Saturday night and another on Wednesday. 1 lb cubed chicken breast 1/3 lb chopped bacon 1 small white onion thinly sliced 1 tsp cumin 1 tsp garlic powder Salt Pepper 2 tsp chipotle sause Cals 594 carbs 1.8g fat 37.7g protein 56.2g Another protein shake in between my two lunches, shaker, just the powder and water lunch 2: the no knife 4 servings again 4 boneless chicken breasts 1 can black beans 1 can corn Salsa 8oz shredded cheese 679 cals carbs 50g fat 35g protein 45.8g Pre workout shake, nothing but a cup of protein powder and water in a shaker bottle Post workout is a little fuller 16oz whole milk 1.5 cup protein powder handful of strawberries handful of spinach 1/2-1 cup Quaker Oats cals 732 carbs 78g fat 21g protein 58g dinner is a simple affair, this recipe makes 6 serving so I only make this once a week. (As for my eating on the weekends it's what I can find around the house, but it's all fresh fruit and veg, good source of meat and some carbs like oatmeal or potatoes, they aren't cheat days but just days where I don't have to plan out.) dinner the classic crock pot roast 3lb Chunk roast 1 lb Yellow potatoes 1 lb carrots 1 cup thinly scliced Onions wedges 3 cloves Garlic, crushes 1 teaspoon Salt 1/2 teaspoon black pepper 2 teaspoon Vegetable oil 1 can Cream of mushroom soup 1 teaspoon Bouillon granules 2 teaspoon Worcestershire sause cals 536 carbs 28.4g fat 20.2g protein 57.4g thats all folk, nice meeting you! sorry this is so long! 5 Quote Link to comment
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.