Training Regimen

I’ll get back to Al, soon, I promise…

Meanwhile, here is the training regimen I designed for myself. I’ve been doing it for about three weeks and it feels great. It’s in preparation for the Shuri-Ryu White Pine Tree test in karate—a challenge that feels years away, but at least it’s a start. I do a different workout each day, plus karate class three times a week, plus 45 minutes of physical therapy everyday. I take one day off a week. And yes, thanks to the world’s most amazing physical therapist, my knees are almost entirely pain free!

Workout A
40-60 mins distance training on bike at level 5-7
20 mins arm toning, push ups, sit ups

Workout B
30 mins interval training on bike:
sub-maximal intervals at level 5/8 for rest/work ratio
5 min warm up, 8 intervals of 90 sec/30 sec, 5 min cool down
75 straight punches w/ 10 lbs
100 sit ups
75 upper blocks w/ 5 lbs
100 crunches

Workout C
25 mins interval training on bike:
maximal intervals at level 5/10 for rest/work ratio
5 min warm up, 6 intervals of 60 sec/30 sec, 6 min cool down
20 mins arm toning, push ups, sit ups

Workout D
1 of each: Shino, Wunsu, Anaku, Empi-Sho, and Basa Dai katas
Repeat 3 times: 50 front kicks, 10 push ups
Repeat 2 times: 50 front kicks, 50 sit ups
75 upper blocks w/ 5 lbs
2 mins freestyle fighting