Background information : I am a almost 50 year old (Nov. 06/03) martial artist (@ 25 years, mostly FMA and grappling now, used to do a lot of kickboxing style sparring) and physical culturalist (@30 years, running, hiking, weighttraining, football, triathlon, goofing around). I am interested in developing core strength endurance as well as endurance in the smaller supportive muscle groups, which I have read decline more quickly as we age. My current program is as follows
every morning I do exercises from Body Flow (book and video) and the Grappler's toolbox. I always do shin box switch, and creeping, to help a hip discomfort which grew out a now cured (thank you Coach Sonnon) knee problem). I also do the scorpion, and foot threading. Sometimes I add other exercises, and play with chains, depending on mood, etc. This is a combination of work and play. 12 -22 mins
Monday my RKC workout only with dumbbells instead of kettlebells
I do a circuit where I start a new exercise at the end of a minute, so my rest depends on how quickly i did the last exercise. I started the circuit using a 20 lb db, and have worked up to 40lbs, starting next wo. I do 5 sets, or circuits the first workout with a new weight, then 6 sets, finally when I can do 8 sets comfortably, I increase the weight. My intent here was to work up to a challenging weight, whilst maintainining technique. When I reach 50 lbs, I will begin to to shorten the interval, ie. each exercise starts after 55secs, so that the emphasis moves away from strength, towards strength endurance and recovery. This method is based on swim training concepts. the exercises are two handed swings, one handed jerks (so I do a total of 10 reps in that minute) and 1 handed snatches total of 10
tues. noon - 1 hour of wrestling, fairly light rolling, technique
wed...stairwalker with my wife 24 minutes, fairly anerobic (sp?). This is the one "exercise" that she will do with me.
thurs ... same as monday
I do a martial arts circuit at lunch...2mins each shadow footwork, body evasions 8 minutes shadow rolling, 1minute break, then 2x 3:00 minutes shadowboxing, 2minutes kicks, 2 minutes hands and feet, 4minutes stick. 1 minute break..then 2 3minute rounds of heavy bag.
sat : shorter kb workout ... 20, 15, 10, 5 one handed snatches, alternating hands, little or no breaks.. roughly 8 minutes, later in the day walk or hike (sometimes pretty tough...ie Grouse Grind)
sunday recovery day... light swim emphasis on reaching out, technique, relaxation ( I love to swim, and it keeps me ready to go to Caribbean, or any other ocean warm enough.)
I see this as primarily GPP... I am going to order 2 15 lb clubbells, and will be looking for advice on how to move into SPP for martial arts and staying young, and will probably do one more m/a workout a week.