Sacramento Martial Arts and Karate

Week 2 Training Schedule

Week 2 - Monday (Day 8)

Monday AM

Warm-Up with upper body/lower body basics
Shadow boxing 3x2 min rounds
Heavy Bag 3x2 min rounds
Stretching

Monday PM

Jump Rope (20 mins)
Kotiketai (warm-up, increasing intensity)
Drill Front Kick, Roundhouse, Straight Punch
Light Sparring (6x3 min rounds)
Partner Stretching

Week 2 - Tuesday (Day 9)

Tuesday AM

Dynamic Warm-Up
Agility Hurdles

Core Training
            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

Russian Twist
http://www.youtube.com/watch?v=pObEPJ_6w5E

V-Up
http://www.youtube.com/watch?v=aviRfr_y4N4

Power Clean (4 sets x 3 reps)
http://www.youtube.com/watch?v=6TlbDQUWs0s

Back Squat (3 sets x 3 reps)
http://www.youtube.com/watch?v=2dpwZ0Vaih4

Barbell Bench Press (3 sets x 5 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

Tuesday PM

Jump Rope (20 minutes)
Sprints (6-8 laps, increasing intensity)
Shadow sparring with partner (3x2 min rounds, no contact)
Heavy bag (3 x 2 min rounds)

Week 2 - Wednesday (Day 10)

Wednesday AM

Jump Rope (15-20 min)
Shadow Sparring (4x2 min rounds)
Heavy Bag (6x2 min rounds)
Stretching

Wednesday PM

Jump Rope (20 min)
Kotiketai (warm-up, increasing intensity)
Front Kick, Roundhouse Kick, Lunge Punch drill with partner (3x2 min rounds)
Sparring (6x2 min rounds)
Partner Stretching

Week 2 - Thursday (Day 11)

Thursday AM

Dynamic Warm-Up
Agility Ladder

Core
Scorpion - http://www.youtube.com/watch?v=pyq-Acek58Y&feature=related
Alternating Pikes - http://www.youtube.com/watch?v=lqi0Gz277Cw

Circuit 1
Elevated Plyometric Push-Up (6 reps)
http://www.youtube.com/watch?v=uFWf1LkPKAo

Jump Squats (10 reps)
http://www.youtube.com/watch?v=gw1Oh1Xv02k

Single-Arm Horizontal Push-Up (8 reps)
http://www.youtube.com/watch?v=1cYp7H27V20

Circuit 2
Dumbbell floor press (12 reps, each arm)
http://www.youtube.com/watch?v=uUGDRwge4F8

Forward Dumbbell Lunge (12 reps)
http://www.youtube.com/watch?v=G7fXNf7qTjk

Dumbbell Bent Over Row (12 reps)
http://www.youtube.com/watch?v=pYcpY20QaE8

Circuit 3
Medicine Ball Punch Pass (6 reps each arm)
http://www.youtube.com/watch?v=blcYaOWnlcQ

Barbell Front Squat (12 reps)
http://www.youtube.com/watch?v=aorXqDcqWco&feature=related

Barbell Bent Over Row (10 reps)
http://www.youtube.com/watch?v=uaw-Up9Fkcg

Medicine Ball Slams (12 reps)
http://www.youtube.com/watch?v=wdQt8KfPWFg

Thursday PM

Jump Rope (20 min)
Sprints (8 laps, increasing intensity)
Shadow Sparring with Partner (3x2 min rounds)
Heavy Bag (3x2 min rounds)
Sparring (6x2 min rounds)
Partner Stretch

Week 2 - Friday (Day 12)

Friday AM

Jump Rope (12 minutes)

Shadow Sparring (5x2 min rounds)
Heavy Bag (5x2 min rounds)
Stretching

Week 2 - Saturday (Day 13)

Saturday AM

Jump Rope (15 min)
Shadow Sparring (4x2 min rounds)
Pad work (6x2 min rounds)
Partner Stretching

Saturday PM

Dynamic Warm-Up
Agility Hurdles
Core

Crunches
Russian Twists (http://www.youtube.com/watch?v=pObEPJ_6w5E)
Bench-Supported Leg Lifts (http://www.youtube.com/watch?v=ihVy7PAqQpQ)

Split Jerk (4x3 reps)
http://www.youtube.com/watch?v=QxRU0nsCbFA

Front Squat (4x3 reps)
http://www.youtube.com/watch?v=aorXqDcqWco&feature=related