Exercise schedule

Post your exercise routines or sequences of exercises that you do during a workout, as well as your questions and tips on such routines.

Exercise schedule

Postby cao » Jul 02, 2014 11:10

Hi! I am a 20 years old Italian (so, sorry for the bad English) boy.
I started practicing martial arts (karate) three years ago, but only now I realize that I haven't got any remarkable result, I think because of the poor training knowledge of my instructor, my poor understanding of my own body and my bad habits such as bad eating. So, knowing that if I keep doing the same I will keep getting the same, I have decided to stop going to karate classes and to take a year to train by myself, in order to understand better myself by listening to my body reactions, and to acquire enough abilities (such as strength and flexibility) to be able, when practicing martial arts, to concentrate mainly on techniques without wasting time on other stuffs—I will certainly look for another more qualified instructor.
Looking up on the Internet to get the information I need, the most well written and 'no-nonsense' information I found are on Tom Kurz Weblog—this is why I am here asking you for advice.

About a month ago I decided to change my nutrition following Kurz's suggestions (i.e., eating mainly meat and animal fats, and some vegetables or rice; and avoiding grains) and I can say I feel much better than before. Now, after having collected information about training across the Internet, I came up by writing an exercise schedule that I think suits my goals—getting on muscle mass, getting stronger and (as a side effect) increasing my (mainly leg) flexibility—and that can be done at home, without any specific gym machine.
The schedule is the following
  1. pull-ups, pull-overs, dumbbell bicep curls, crunches (or other abdomen exercises)
  2. day of rest
  3. push-ups, dumbbell shoulder press, hip flexors exercises, leg curls
  4. day of rest
  5. squats, deadlifts, isometric stretches for side split
  6. day of rest
  7. day of rest
and then start again from point 1.
In addition, almost every day I will do dynamic stretching exercises (the one Kurz calls "early morning stretches").

I'd like to receive opinions from you about this training plan. This way I can verify, before starting it, if it is generally correct. Any suggestions and critiques are well accepted: It's why I am asking you :)
And, as a last question: how much time should every workout last?
Thanks in advance.
cao
 
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Re: Exercise schedule

Postby Thomas Kurz » Jul 06, 2014 19:29

Really strong people do squats and deadlifts more often than once a week. Those lifts develop strength of the whole body, from feet to the neck. They pack muscle (and bone) mass everywhere too.

As for the duration of a single strength workout, the shorter the better, so 40 minutes is better than 60 minutes, and 30 minutes is better than 40 minutes. If you don't believe me, do long strength workouts (60-90 minutes), and see results for yourself.
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Re: Exercise schedule

Postby cao » Jul 07, 2014 15:29

"Really strong people" means people that are already really strong or people that want to be really strong? In any case, where can I put those extra deadlifts and squats without incurring in overtraining?
cao
 
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Re: Exercise schedule

Postby Thomas Kurz » Jul 07, 2014 15:44

cao wrote:"Really strong people" means people that are already really strong or people that want to be really strong?

Both.

cao wrote:In any case, where can I put those extra deadlifts and squats without incurring in overtraining?

http://tomkurz.wordpress.com/2011/05/03 ... -exercise/
http://tomkurz.wordpress.com/2011/07/13 ... -training/
http://www.stadion.com/weekly-schedule-of-workouts/
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Re: Exercise schedule

Postby cao » Jul 10, 2014 07:42

Is it better to do squats and deadlifts on the same workout or to split them in different workouts? And, if I do squats and deadlifts on the same workout, should I do squats before deadlifts or vice-versa? Does the order matter?
cao
 
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Re: Exercise schedule

Postby Thomas Kurz » Jul 10, 2014 09:17

Usually I do them in the same workout, but sometimes separately. If together, squats are done before deadlifts. For reason why see http://www.stadion.com/sequence-of-cond ... l-artists/

BTW, here is a link to a thread with lots of info on "how and why" of deadlifts:
viewtopic.php?f=9&t=647
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