snoots von dooms real training 2

ok i gave you all my odd day work out, so i figured id show u my even day work outs.................................
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snoots von dooms even day work out

0. strech 20 min


1. shadow box 5-10 min


2. foot work... step n slide 80X r&l .... side step 80x l&r... skiping 80x r&l


3. calf raises... 50 - 100



4. all low perys 20 x


5. bag work upper tools... lead elbow 20x... rear elbow 20 x... lead palm 20x.. rear palm.. 20x lead chop 20x


6. bag work legs... rear trust kick 10xL&r ...lead trust kick 10 x L&r ..front hook kick 10X l&r...rear hook kick 10x Lr

side kick 10x L&r.... wing chung kick L&r 10X L&r




7. chin ups.... many as possable


8. 10 min abb work.... in cline sit ups 15x2... leg raises 20x3.. crunches 50x3... punch and twist with weigghts12x2..

frog kiks on pull up bar 15x2


9. full body squats... 20x3


10. run 1 mile and walk to cool down

almost everything I did when I practiced rugby, good for you n_n

dang man... impressive.

my workouts consist of cake :)

workout? :P

I would recommend doing your ab workout after the squats because your core is crucial for maintaining proper balance and proper posture during squats. Therefore, not only do the squats exercise your core a lot more than you probably think, but also your core is essential in preventing any accidental injuries. Thus, you do not want to tire out your core before doing any sort of lifting. Save it for the end. Also, do not work your core to failure. It puts tremendous stress on the central nervous system which can greatly hinder your progress. By the end of your workout you should not feel like a zombie. If you feel like you do not have the strength and energy to defend yourself in a fight after your workout, then you're doing too much. Not only that, but it kind of defeats the purpose of all that training... think about it, you go and train all those kicks, punches, and lift weights, only to find yourself too tired at the end to utilize them (should you need to).

While I'm on the thought of core training, I also think you should replace the crunches with another exercise. I've done quite a lot of research over the years concerning core training, and one thing that I've seen a lot is that the big named trainers feel that crunches are a waste of time. In fact, spending a lot of time training the core directly is a waste of time. Any direct core training should be no more than 5-10 mins just a few times a week, so your doing a good job there. The reason is that the core is already being trained tremendously just by the other exercises you are doing. Try a:

Static L-Sit Hold: http://www.gymnasticbodies.com/routine/L-sit%20lifts.jpg


The other recommendation I have, is to split your mile into intervals. I don't know how you do it, since you did not put in that detail, but if your just jogging the mile, then you could be doing better. Ideally, you want to train your heart through a large range of rates. That means doing intervals, I.E.:

Walk (1min) -> Sprint as fast as you can (30 sec) -> Jog (2-3 min) -> Walk (1 min) -> Sprint -> Jog -> Walk.etc

If your not already doing that, give it a try. You will be surprised to find just how much more tiring it is, and not only that, it is a far more effective way to train your cardiovascular system, and to burn fat. You really only need to do 10-20 minutes of high intensity intervals.

Anyway, just thought I'd give some recommendations of my own. Whether you want to give them a try or not is up to you of course :) Anything is certainly better than nothing! And what your doing will certainly give results either way.

With Respect,
Talac

Pretty intense Snoots. Keep at it.

I just realized another point I'd like to bring up. You should not be doing your stretching cold from the start. You need to warm up first! The shadow box would be an excellent way to do this. Do the shadow box first, and do it at an intensity great enough to really get yourself warmed up. THEN do your stretching. Stretching cold is another way to slow your progress and also to potentially cause injury.

awsome talac i agree with every thing u said, I left these things out of my list cuz i know them by hart firs off i always warm up before i strech , 5 to 7 min, and i normaly do my abbs last , i agrre with the crunches deal they are not that effective i do a few advance crunch teqniqs, but i mostly focas on in cline sit ups , froog kiks , abbroler and a few other things, and i do intreval traing during my runs!! just to clear it up!! thanks for ur input if i was just a averge dude workin out it would have been very usefull, but i have put alot of time reading and testing methouds, i will always be looking and learning for moor , i enjoyed that e book u sent me when i first met u it had alot of cool ideas!!!!!

Awesome man! Glad to hear it. Your set then :)