critique of routine - geared towards martial arts

[Future Prodigy]

Monday: kyokushin karate

Tuesday:
Judo

sit ups
crunches
reverse crunches
back extensions (on floor)
adductor flys

wednesday: kyokushin karate

Thursday:
Judo

Squats 2 sets
lounges 3 sets (1 each of back, forward, side)
Deadlifts 2 sets (very light)
Chair Back extensions (very light) 2 sets
Leg curls 2 sets
adductor pulldowns 2 x 20-25 reps
sit ups
crunches
reverse crunches


Friday:
Aerobic exercise keeping heart rate (180-age) at range for 20 mins.


Saturday
Wide grip flat bench 2 sets
hammer grip db press 2 sets
overhead extension 2 sets
Shoulder press 2 sets
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light


Sunday:
Pullups 2x till failure
Dead lifts 2 sets
goodmornings 2 sets
Shrugs 2 sets
Squats (very light)
hammer curls or reverse curls 2 x 8-12reps
sit ups
crunches
reverse crunches

 

[DLC68]

My quest for still obtaining results and doing martial arts led me to one thing; balance. Look for good balance and watch out for "over training". Over training unfortunately was something I ran into all of the time.

Look to do all of your exercises "explosively", do not train like a body builder with slow reps. Work towards "strength" which means don't life till failure. If you know you can life 6 reps then only lift 5 and keep that one in reserve. Give yourself plenty of time to recover like 3 to 5 minutes between sets.

Good luck.