06: Crazy-Ass Schedule

Today I took the day off. After yesterday's three-miler and weightlifting, I felt that funny feeling in the back of my sinuses that said, "You're getting sick, dude." I ignored it long enough to complete Muay Thai class in the evening.

I also woke up with a runny nose this morning, so I figured better safe than sorry - take the day off. I'm glad I did, because I feel much better having rested, and my sinuses feel better.

Despite my plans to train six days a week, taking only Sundays off, my body has been giving out after about three days of intense training. I'm thinking I might start doing three days on and one off for about the first month or so - just until I get better accustomed to this level of exertion. Better to have a day off here and there than to lose two weeks from being sick. After my body gets used to it, I can increase my number of consecutive workout days.

So, since I took the day off, I have time to fill you in on just what I'm trying to pack into a week's worth of workouts.

All bag striking is done on the hardest heavy bag at our gym. This is used in lieu of shin conditioning as well, as the bag is hard enough to condition the legs, while also giving the benefit of exercise. Thankfully, this means no more time-consuming shin conditioning at home.

What is listed in bold/italic is what I still need to work into my schedule - the rest is what I'm already doing:

3-mile run - x2/week
Jump rope - 5 minutes
Pull-ups
Sit-ups
Push-ups
Rear dips
Sledgehammer swings
Rear-leg kicks - x100 per leg
Front-leg kicks - x100 per leg
Flying knees - x60 per leg
Jabs (punch) - x100 per arm
Crosses (punch) - x100 per arm
Hooks (punch) - x60 per arm
Heavy bag punches - 3, 3-minute intervals as fast as possible (30 seconds rest between sets)
Clinch knees - 2, 1-minute intervals as fast as possible
Muay Thai class - x2/week
Kata (practicing form and balance) - 20 minutes, x2/week

Brazilian Jiu Jitsu class - x2/week
Strength & Conditioning class - x2/week
Side knees - 2, 1-minute intervals as fast as possible

Squats - no weight, x60
Sparring (Muay Thai) - x2/week
Sparring (Brazilian Jiu Jitsu) - x2/week

Sprints
Teeps (this is a front kick/push) - x100 per leg


Weightlifting:
Incline press
Behind-the-neck press
Military press
Flat press
Seated rows
Biceps curl
Squat thrusts - 45-lb bar only
Quad extensions
Plate lifts
Kettle bell claps
Kettle bell front lifts
Neck exercises - 35-lb plate, x2/week

Upright rows

Body twists
Hamstrings curls
Lower back

As you can see, this is quite a bit to work into just six days, and it is challenging. Originally, I was scheduled to include Boxing and Judo classes twice each week as well, along with one Wrestling class and one Ground & Pound class, but time just does not permit.

Once I've been lifting for a little while and my cardio is where it needs to be, I will probably replace some of my lifting sessions with these classes.

Also, I need to get to a point where I'm getting in at least 500 kicks per leg, per day. This will entail getting to the gym a couple of hours earlier each day.

Just looking at all of this makes me tired. I know that it is unreasonable to try to fit all of these exercises in, and I am in danger of over-training, so I am just going do what I can, consult more with my coaches, and adjust my schedule from there.

Also, our Muay Thai instructors discourage any heavy weightlifting, because it slows down your punches. So, at some point I have to decide which exercises most complement my Muay Thai and BJJ and cut the rest out.

In the meantime, this schedule is a work in progress.

All that being said, rest and recovery is just as important as exercise, so good night!