Week 1 Training Schedule

The purpose of Week 1 is to get your mind and body used to training. The major goal is to regularly show up and do the work and to get used to your training schedule. This training regime assumes that you are eating well and in reasonably good shape. The weight bearing exercises at this point are designed to build strength and power, so the number of reps are low and should be done with a high amount of weight. A good number to aim for will be around 60-70% of the maximum amount of weight you can lift in a single rep of the exercise. Later, we will work on muscle endurance by increasing the amount of weight.

What you will need this week: Jump-rope (bring it to evening classes), barbell with weights,medicine ball, dumbbells, agility ladder, hurdles, pull up bar, steps.

Week 1: Monday (Day 1)

Monday AM

Dynamic Warm-Up
Agility Hurdles

Core
     Straight Leg Sit-Up
     http://www.youtube.com/watch?v=_I2QomcKlfo

     (raise medicine ball above head at height of sit-up)

     Oblique Crunch

     http://www.youtube.com/watch?v=hMra-IHHEbY

     Leg Scissor Crunch
      http://www.youtube.com/watch?   NR=1&feature=endscreen&v=owf6CHvZZi8
     (Also raise your upper body as you lift your knee for extra challenge)

     Horizontal Medicine Ball Pass w/partner
     http://www.youtube.com/watch?v=hKn1YBv6xWE
     (You can do this by yourself and just move the ball side to side, but better with a partner)

Power Clean (4 sets x 4 reps)
http://www.youtube.com/watch?v=6TlbDQUWs0s

Back Squat (4 sets x 4 reps)
http://www.youtube.com/watch?v=2dpwZ0Vaih4

Barbell Bench Press (3 sets x 6 reps)
http://www.youtube.com/watch?v=rT7DgCr-3pg

Bent-Over Barbell Row (3 sets x 6 reps)
http://www.youtube.com/watch?v=uaw-Up9Fkcg

Single Arm Overhead Press (2 sets x 8 reps)
http://www.youtube.com/watch?v=NVnyDQqmhPo

Bucket Lifts (2 sets x 8 reps)
We usually use the padlock stones for this, but you can use a dumbbell or kettlebell too.
1) Stand with feet close together. Grip padlock in hands in front of you and let it hang. 2) Transfer weight onto your left leg, bend forward at the waist, allow the padlock to dip toward the mat, and extend your right leg behind you to maintain your balance. There is only a slight bend in the left (standing) leg. Descend until your back is parallel to the ground. 3) Flex your glute and hamstring to elevate your torso, pull your right leg back toward your left leg, and return to the starting position. Complete your set number of reps before switching to your right leg.

Alternating Dumbbell Curls (2 sets x 8 reps)
http://www.youtube.com/watch?v=sAq_ocpRh_I

Monday PM

Jump Rope (15-20 min warm-up)
Ippon with partners (3, 1 minute rounds, increasing intensity)
Hand Combination Drill
Body Shield Work
Partner Stretches
Kata

Week 1: Tuesday (Day 2)

Tuesday AM

Jump Rope (15-20 min)
Shadow boxing (3x3 min rounds)
Heavy Bag work (3x2 min rounds)
Stretching

Tuesday PM

Jump Rope (15-20 min)
Sprints (4-6 laps across the mat, warm up, increasing intensity)
Shadow sparring with partner (3x3 min rounds. No real contact)
Pad work (5x2 min rounds)
Sparring (5x2 min rounds)
Partner Stretching

Week 1: Wednesday (Day 3)

Wednesday AM

Dynamic Warm-UpAgility Ladder

Circuit 1

Lateral Plyometric Push-Up (12 reps)

http://www.youtube.com/watch?v=qax8e_hPzlk

Depth Jump (12 reps)
http://www.youtube.com/watch?v=_FZM29fV1oc

Pull-Ups [pronated grip] (8 reps)

Circuit 2

Med Ball Punch Pass (6 reps, each arm)

http://www.youtube.com/watch?v=blcYaOWnlcQ

Partner Squats (12 reps)
http://www.youtube.com/watch?v=7kImPPEN-ak

Horizontal Pull up (8 reps)
http://www.youtube.com/watch?v=iiH6tKHd0fQ

Circuit 3

Staggered Push-Up w/Medicine Ball (6 reps each arm)
http://www.youtube.com/watch?v=wfu8lwPHisU

Step-Up (6 reps each leg)
http://www.youtube.com/watch?v=dQqApCGd5Ss

Single Arm Flex Band Row (12 reps each arm)
http://www.youtube.com/watch?v=tBGhFJKZdPE

DB Snatch (8 reps)
http://www.youtube.com/watch?v=GkYdyAM-TSY

Wednesday PM

Jump Rope (15 -20 min)
Ippon (3x2 min rounds)
Front/Roundhouse kick drill (3x2 rounds)
Sparring 5x2 min rounds (50-60% resistance)
Partner Stretches

Week 1: Thursday (Day 4)

Thursday AM

Dynamic Warmup
Shadow Sparring (3x2 min rounds)
Heavy Bag (3 x 3 min rounds)
Stretching

Thursday PM

Jump Rope (15-20 min)
Ippon (3x2 min rounds)
Shadow Sparring w/Partner (3x2 min rounds)
Heavy Bag (3x3 min rounds)
Sparring (3x2 min rounds)
Partner Stretching
Kata

Week 1: Friday (Day 5)

Friday AM - OFF

Friday PM

Jump Rope (15-20 min)
Ippon (3x2 min rounds)
Drill Position #1 counter punch
Drill Round kick, hook punches
Stretching