what's ur program

[NIKsKIN]

Hi guys i'd like to ask about ur exercise program, i mean like what kind of stretches u do and u can recommend and exercise at all-what do u do to keep in shape.

[Jingshen]

what do you want to work on specifically?? so much i could say..

keeping shape overall generally..running and swimming are the best bet probably..swimming for your breathing and chest muscles...running for everything else...lol

[Graftin]

Depends on what you want man, like Jingshen said.
What he was wrong about is the swimming/running.
For example, people who train for sprinting dont do long distance jogging or any type of cross country because it builds up endurance and not power and speed.

Parkour has the same values as sprint training, If you want to improve your pakour moves work on strengthening and power excesses by using your own body weight.

Push ups, Pull ups, Deep leg squats, single leg squats, sit ups, lots of stretching, and other polymeric workouts will seriously improve your game.
You could run 15 miles a day and not see any boost in performance except in endurance which doesnt help much in flips, vaults unless you are doing a huge run.

Anyway, use your body weight, do skipping etc... and all of the above, go to www.exrx.net/Lists/PowerExercises.html & www.netfit.co.uk/plyometrics-web.htm for some ideas, and good luck.

G-man.

[Jingshen]

I still feel that both swimming and running will benefit your body immensley in this sport...

"If you are not physically fit, you have no business doing any hard exercise. To me, the best exercise for this is running. Running is so important that you should keep it up during your lifetime. What time of the day you run is not important as long as you run. In the beginning you should jog easily and then gradually increase the distance and tempo, and finally include sprints to develop your 'wind.' - BRUCE LEE

"Swimming is one of the few ways of getting exercise that improves your all-round fitness because it can boost strength, stamina and suppleness all at the same time. You can look at it as having all the cardiovascular benefits of running, but with some of the strength-building effects of weight training and some of the suppleness-promoting effects of dance classes." - AMATUER SWIMMING ASSOCIATION

doing both of these increases muscle toning as well as the number of mitochondria/haemoglobin/myoglbin in the body as well as developing your intercostal muscles...these effects will greatly improve your fitness...

Also these exercises will improve your ability to aerobically respire...meaning you wont fatigue easily or get muscle cramp

whatever specific exercsies you do both running and swimming can add to and boost these effects, depeding on what outcome you want you change distance and whether you jog/sprint...

[NIKsKIN]

Like guys i was interested in ur programs-ur daily routine, what do u do - stretches, weight-lifting etc.....i want to see what kind of exercises u do so that i can add some of them to my routine. Thanks

Regards

[abdul kashem]

my program is 5 times a in the gym (weekday) 3 days power training and 2 days fitness, then saturday jogging in the morning and football in the afternoon and then sunday mountain biking!!!

[Jingshen]

Stretching - twice a day...erm leg on the back of a chair or something and stretch until forehead is on the toes...front split both legs, attempted box split, pu bu crouch, stretching back and shoulders too...

That is my program for stretching and this is what i meant by not knowing where you want to go as this i appropriate to my training...but i dont know yours..

Serious weight lifting limits the flexibility so i only do medium size weights...

Remember, in doing any serious exercise leave a recovery time for your muscle grouping to develop...dont go into overkill as the will just damage your muscles...

[Graftin]

I do
5 min Skipping - Stretching

x3 Push Ups - 25
x3 Sit Ups - 40
x3 Dips - 30
x3 Deep Squat Jumps - 20
x3 Single Leg Squats - 20

5 min Skipping - Stretching.

Every 2 weeks I add 5 reps to everything.

I do that every morning along with 2 hour lessions of Gymnastics on Mondays, Wednesdays.

I do Thai Boxing on Tuesday, Thursday, Friday.
Im about to start hour long circuit/power training sessions on Thursday and Sunday morning.
Along with jogging and upper body weights on random times during the week.

I also do a conditioning session just before gymnastics on a monday.

Jigshen is right about all of the CV workouts, yes any type of fitness will improve your game but to benifit most, power/body weight excisies are the way to go imo, the best way to go about it is to do a combination of them all.
Jingshen and myself are just bringing along different points.
I read over my post and I feel that it was misunderstood when I said you where wrong.
Your info was correct but you where wrong if you ment that just doing running/swimming on its own is all you need, which you didnt mean so sorry about that, heh


::edit:: oh yeah, on Fridays I do max reps for everything, just to make sure im improving. Every 2 weeks I gain about 7-10 reps more from my previous weeks maximum... bloody hard work though, so during the weekend I rest, rest as in, dont leave my bed lol.

[NIKsKIN]

Thank u guys that's what i wanted ;D
Now i kno what i should do.....One question (i speak bad english btw...)Graftin, what should Dips mean-what kind of exercise is this?

[abdul kashem]

NIKsKIN said:

Thank u guys that's what i wanted ;D
Now i kno what i should do.....One question (i speak bad english btw...)Graftin, what should Dips mean-what kind of exercise is this?

DIP's is when you lift your own body weight up and down its mainly done by your arms.. get on somehting higher and make sure your feet aint touching the ground your just blancing your self on a object (at the same height) your two arms go down and then go up BUT just moving your arms keep your body still,,, best place to do dips is on a, bars (i hope am not confusing you lol..)

if you need more explaining then post it up

P.S your english is NOT bad at ALL!!

[Jingshen]

Hey graftin no probs, i meant that just in general to keeping in shape with no specific target areas as i didnt know what he wanted to work on...the best i could do without knowing any more - just some general stuff should have made my self clearer

hmmm my program...as each day is different ill do just today...

before i left for school i did 80 calf raises

7:30 -
Cycle 3.5 miles
Stretching for 20 minutes
1 hour 40 cardiovas. training - eg: wushu routines, wushu kicks, wushu jumping, skipping etc
150 sit ups
50 half v sits
50 push ups
30 diamond push ups
40 floor squat jumps <-- hurts so much!
40 dips

school...hmm cycle 3.5 miles home
Kung fu 8-9 (easy night )
wushu basics 930- about 1030 depending how tired i feel :s:)
stretching 15 mins
50 crunches
50 dorsel raises
80 calf raises
100 toe jumps...though i cant do these very well

o and standing just away from my wall upside down whenever i can

thats my today...just target the areas you want to develop and get into the rythm

and i can understand you english so it must be good we do not expect everyone on here to have english as their first language, so if you have any questions about anything we say do not hesitate to ask!!

Js

[abdul kashem]

I CARNT BELIVE IT I HAD TO FCKING SACRAFISE MY GYM TIME FOR MY STUPID UNI ASSIGHMENT WORK I NEVER SACRAFISED GYM FOR ANYTHING!!!!!! WELL I JUST HOPE I GET GOOD MARKS FOR MY WORK