Recently I burned out hardcore from the training I was doing. It consisted of doing bodyweight exercises and running, which I did fine with for a month. I didn’t notice any overtraining symptoms at the time. Then, being the dumb kid I am, I started taking martial art classes three times a week. So now after two months of running, bodyweight exercises, and martial arts my ass is absoultely kicked. I know I should’ve stopped running but I love it to much. It becomes addictive. (Specifics for my workouts and MA class are at the bottom of my post)
Now I’m at the point where I know I need to rethink my training program. I’m taking a week off to fully recover. I’m looking for your guys’ advice on what I should do as far as periodization goes.I’m looking for maybe two or three phases that put emphasis on strength,power,and endurance each phase.
I want to incorporate my bodyweight exercises(strength),running(cardio),plyometrics and ballistics training(power),and martial arts (endurance) into this new training program. I thinking about combining the power and strength into one phase and doing maintenance for cardio and endurance for phase one. And then doing the endurance and cardio while doing maintenance for strength,while laying of the plyometrics.Maybe I should tone done the cardio a bit? I read the " 7 secrets to Rapid Recovery" article. Very good stuff. Any help and opinions at all would be appreciated. Sorry for the long post.
3x8 handstand pushups
5x5 one arm pushups(each side)
3x5 one leg squats(each side)
3x20 hanging knee raises
3x10 hanging knee crosses
3x30 crunches w/30 pounds weights
3x10 side cruches w/30 pounds
4 miles under 34 min. (8:30 min. miles)
every two weeks or so I throw in another mile and I’m repeating this till I get up to 6 under 30 min.
1 hrs 2hrs 2+hrs
m /w /sa
classes consist of technique training ,interval training,forms,heavy bag work, and sparring.