INTERMEDIATE BOXING/MMA WORKOUT

Workout Summary:

Training Level:	Intermediate
Main Goal:	Muscle Tone
Days Per Week:	6
Workout Type:	Split
Designed By:	M&S Writers

Description of Workout:

This workout is designed for anyone in Boxing/MMA and any combat sports. It’s a 6 day routine based on two compound weight days and four days intense cardio. This workout is for anyone on an intermediate level and beginners should do a 12 week beginners routine before attempting this one.

It was taken into account that most people would be training in proper classes so the day of that class would account for a cardio day on this routine.

Reps Can Be Adjusted To Suit Your Goals:

• Strength = 4-6 reps
• Gaining Muscle = 7-12 reps
• Endurance = 15-20

Workout Schedule:

• Monday: Weight Training
• Tuesday: Cardio/Fighting Practice
• Wednesday: Cardio/Fighting Practice
• Thursday: Weight Training
• Friday: Cardio/Fighting Practice
• Saturday: Cardio/Fighting Practice
• Sunday: Rest Day

Monday & Thursday - Weight Training:

Monday - Legs, Back & Grip Strength
Legs
Exercise	Sets	Reps
Squats	4	15-20
Leg Press	4	15-20
Leg Curls	4	15-20
Calf Raises	5	15-20
Back
Exercise	Sets	Reps
Pull Ups	4	15-20
Lat Pull Down	4	15-20
Seated Row	4	15-20
One Arm Dumbbell Row	4	15-20
Hyperextensions	4	15-20
Grip Strength
Exercise	Sets	Reps
Hand Grips	4	30 (slow reps)

Thursday - Chest, Shoulders & Triceps
Chest
Exercise	Sets	Reps
Bench Press	4	15-20
Incline Dumbbell Press	4	15-20
Shoulders
Exercise	Sets	Reps
Military Press	4	15-20
Dumbbell Press	4	15-20
Upright Rows	4	15-20
Shrugs	4	15-20
Triceps
Exercise	Sets	Reps
Dips	4	15-20
Close Grip Bench Press	4	15-20

Tuesday & Friday - Cardio & Bag/Pad Training:

Fighting Practice 30 mins (using bags or pads)

Example of practice for BOXING:

• 3 mins of Quick Jabs and Strikes
• 1 min rest
• 3 mins of Heavy Strikes
• 1 min rest
• 3 min freestyle combo's

Repeat as many times as possible and push it!

Followed by 30 min jog

Wednesday & Saturday - Martial Arts Cardio:

Fighting Practice 45 mins

Example for Martial Artists:

• Loosen Up by moving through the combinations of your preferred style (Karate = Kata)
• 30 second rest
• 3 mins Quick strikes on bag
• 1 min rest
• 3 mins of heavier strikes
• 1 min rest
• 3 mins freestyle combo's

Repeat as many times as possible and push it!

Followed by 100-200M Sprints

Article from Men's Health

Q: Is it better to vary reps, or to change exercises?

Aaron, Chevy Chase, MD
Muscle Guy answers from Men's Health

I prefer both. Too much of the same exercises can lead to harmful muscle imbalances, so change exercises every 4 weeks. And although lots of guys perform 10-rep sets, other techniques can quicken muscle growth. For example, alter the number of reps with each workout. An Arizona State study followed men as they used different repetition ranges in each of three training sessions a week for 12 weeks (5 reps on Monday, 15 on Wednesday, and 10 on Friday, for example), and found that their strength increased more than twice as much as that of men who varied reps only on a monthly basis.

Vitamin D: Good for More than Bones

Sunday, May 25, 2008 10:57 PM By: Drs. Kay Judge and Maxine Barish-Wreden

We know that vitamin D helps the bones by preventing osteoporosis and fractures, but did you know that vitamin D also plays an important role in the prevention of many other diseases, including cancer, heart disease, autoimmune diseases like MS and Type 1 diabetes, arthritis, infections, chronic pain and muscle weakness? Here is the latest research on this versatile vitamin: Vitamin D helps control pain. A fascinating study from the Mayo clinic published last month online in the journal Pain Medicine looked at vitamin D levels in people with chronic pain. They found that patients who had low vitamin D levels required almost twice as much narcotic pain medication as those with normal levels. The vitamin D-deficient folks also perceived their health as poor. Another study from the Mayo Clinic in 2003 looked at the prevalence of vitamin D deficiency in people ages 10-65 with chronic pain syndromes like fibromyalgia and chronic fatigue – 93 percent of them were found to be vitamin D-deficient. Vitamin D helps the heart. A study published last month in the journal Circulation looked at the impact of vitamin D blood levels on heart health in people with high blood pressure. Participants in the study with low vitamin D levels were twice as likely to have angina, a heart attack, heart failure or a stroke as those with normal vitamin D levels. Vitamin D reduces the risk of falls. Another study from the Archives of Internal Medicine, published in March, looked at the effect of vitamin D supplements on falls in older women. A team of researchers in Australia gave 1,000 IU of vitamin D per day to 300 women ages 70-90, all of whom had low blood levels of vitamin D and had also fallen in the past year. They found that in those women who had fallen once in the past year, vitamin D supplementation reduced the risk of falls – but only in the winter months when the sun's rays are weaker and less vitamin D is made in the skin. In women who had fallen multiple times, vitamin D did not seem to help, possibly because these women were more frail and were falling for other reasons. Who is deficient in vitamin D? Perhaps you are. An adequate blood level is probably at least 40-60 ng/ml. It is estimated that 25 percent to 100 percent of adults are deficient, depending on the population and time of year; many children are deficient as well. Primitive people relied on sun exposure for all their vitamin D; now, however, most of us work inside, and when we do go out, we slather on the sun screen, which impairs our ability to make vitamin D. Older folks, people of color and people who live at higher latitudes are also at higher risk of deficiency. Most vitamin D in food, such as dairy products, does not occur naturally; it is added as a supplement and is not considered a reliable form of intake, since amounts may vary from product to product. Most of us need at least 800 units per day. Bottom line? It may help you to take supplemental vitamin D. Drs. Kay Judge and Maxine Barish-Wreden are medical directors of Sutter Downtown Integrative Medicine program in Sacramento, Calif. © 2008, The Sacramento Bee. Reprinted Via Newscom.