Workouts of famous entertainment stars like Triple H
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TRIPLE H'S Bodybuilding routines.(For the beginner)-
Day 1- Chest(heavy day)
Incline bench presses. 2-4 sets of 6-10 reps
Flat Bench presses 2-4 sets of 6-10 reps
Dumbbell Presses 2-4 sets of 6-10 reps
Lateral raises or upright rows 2-4 sets of 6-10 reps
Tricep Pushdowns 2-4 sets of 6-10 reps
Day 2- Back, Biceps, Legs (Light)
Wide grip pulldowns- 2-4 sets of 12-15
Dumbbell Rows- 2-4 sets of 12-15 reps
Hyperextensions- 1-2 sets of 12-15 reps
Dumbbell curls- 2-4 sets of 12-15 reps
Barbell curls. 2-4 sets of 12-15 reps
Leg extensions 2-4 sets of 12-15 reps
Legs curls 2-4 sets of 6-10 reps
Calf raises. 2-4 sets of 6-10 reps
Day 3 (Light Day)
Incline Bench presses 2-4 sets. 12-15 reps
Flat-bench presses 2-4 sets of 12-15 reps
Dumbbell bench press 2-4 sets of 12-15 reps
Lateral raises/ or upright rows- 2-4 sets of 12-15 reps
Tricep pushdowns 2-4 sets of 12-15 reps
Lying tricep extensions.. 2-4 sets of 12-15 reps
Day 4 (Heavy Day)
Wide grip pulldowns 2-4 sets of 6-10 reps
Dumbbell rows 2-4 sets of 6-10 reps
Hyper extensions 1-2 sets of 10-15 reps
Dumbbell curls 2-4 sets of 6-10 reps
Barbell curls 2-4 sets of 6-10 reps
Leg extensions 2-4 sets of 6-10 reps
Leg presses 2-4 sets of 6-10 reps
Leg curls 2-4 sets of 6-10 reps
Calf raises 2-4 sets of 6-10 reps
For a lifter starting out, give TRIPLE H's program a try. And then go from there..
ADDITIONAL TIPS FROM TRIPLE H- 1) Stimulate the muscle, don't kill it. 2) Train with your goals in mind. 3) keep your mind into the exercise and not wandering 3) You get out what you put in.
SPECIAL TECHNIQUES.. TRIPLE H, does what he calls the TRIPLE H burn. This means he doesn't rest between sets and selects a moderate weight. He does 15 reps on leg press for example, holds for 15 seconds in the flexed position. Then 12, holds for 12, then 10, 7, 6,5,4,3,2,1 second. If that gives you the idea
Webpage source:
http://www.criticalbench.com/triple-h-workout.htm
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Bruce Lee's "Lethal Physique" Bodybuilding Program
(performed on Tuesdays, Thursdays and Saturdays)
Exercise Sets Repetitions
Clean & Press 2 sets of 8 reps
Squats 2 sets of 12 reps
Pullovers 2 sets of 8 reps
Bench Presses 2 sets of 6 reps
Good Mornings 2 sets of 8 reps
Barbell Curls 2 sets of 8 reps
Unbelievable Strength
Lee's feats of strength are the stuff of legend; from performing push-ups - on one hand! - or thumbs only pushups, to supporting a 125-pound barbell at arms length in front of him (with elbows locked) for several seconds, or sending individuals (who outweighed him by as much as 100 pounds in some instances) flying through the air and landing some 15 feet away as a result of a punch that Lee delivered from only one-inch away, the power that Bruce Lee could generate -- at a mere bodyweight of 135 pounds -- is absolutely frightening. Not to mention some of his other nifty little habits like thrusting his fingers through full cans of Coca-Cola and sending 300 pound heavy bags slapping against the ceiling with a simple side kick.
Strength training -- qua strength training -- was Lee's primary objective with resistance exercise. Later, as we shall soon see, his training evolved into more specialized applications that were beneficial to his specific goals as a martial artist.
http://www.mikementzer.com/blee.html
Remember that Bruce Lee trains more for fuctional strength rather than for aesthenic purposes and btw he got his abs not by doing crunches but by doing good mornings and other compound exercises. -
Brad pitt workout- The exact one which he used to get ripped for Troy
Brad Pitt Diet Secrets - Learn Hollywood Weight Loss Tips!
In order for Brad Pitt to get ready for the role in the movie Troy, He nixed cigarettes and sharply cut back on beer and chips, although he did allow himself the occasional treat: McFlurry shakes from McDonald's, "though it was more for a little taste of home, you know, a little Americana."
Brad used a low-carb, high-protein diet during the training for his role. Physically, Pitt prepared for the role with a year of intense training. "The first three months were daunting and not fun at all." His days included two to three hours in the gym, two additional hours of sword work and four high-protein, low-carb meals. As a result, he gained about 10 pounds of brawn.
In order to get that muscular and shredded look for the movie "Fight Club", Brad used this intense workout routine below for amazing results:
Monday - Chest
3 - 25 push ups
3 - nautilus press 45,55,65
3 - nautilus incline press 55,65,70
3 - pec deck machine 40,45,50
Tuesday - Back
3 - 5 pull ups
3 - seated rows 75,80,85
3 - lat pull downs 85,90,95
3 - t bar rows 50,55,60
Wednesday - Shoulders
3 - arnold press 35,35,35
3 - laterals 15,15,15
3 - front raises 10,10,10
Thursday - Biceps & Triceps
3 - nautilus curl machine 20,25,30
3 - ez curls cable 30,35,40
3 - hammer curls 15,20,25
3 - push downs 50,55,60
The numbers at the end are repititions which he does, quite high..
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nice ...but in my opinion, different ppl suits different type of workout...think its better to design yr own workout after trying various exercises for specific body parts n decide which is good for u
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Woo nice pictures !!
will try out some of the workouts sometime
Btw , you know of any workout that results in
1) High Functional Strength
2) High Endurance
Any suggestions are well appreciated -
Try those compound exercises if you are in for real fuctional strength(like different deadlift variants, different squat variants and entire back work)Originally posted by zanza:Woo nice pictures !!
will try out some of the workouts sometime
Btw , you know of any workout that results in
1) High Functional Strength
2) High Endurance
Any suggestions are well appreciated
Like Paul Anderson said: "The Key to one's strength is the back and legs." and saying that he benched 200kg hardly even training bench at all. -
Hey thanks Simon =]
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I MUZ SAY BRUCE LEE IS THE BEST
SMALL MASS BUT HIS MASS ALL PACKED WITH MUSCLES, ABSOULUTELY LITTLE FAT IN HIM AND FROM YOUR STORY, I AM IMPRESSED BY HIS ABILITY -
Bruce Lee is a very strong person for his size, tell me who can hold their bodyweight up front with one arm.
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Workout #1
Monday/Wednesday/Friday
CHEST
Barbell Bench Presses 4 sets: 15 warm up*
sets of 10, 8, 6, 4 reps
Barbell Incline Bench Press 4 sets: 15 warm up*
sets of 10, 8, 6, 4 reps
Dumbbell Flys 3 sets: 10, 8, 6 reps
Parallel Bar Dips 3 sets: 15, 10, 8 reps
Pullovers 3 sets: 15 reps each
x
BACK
Chin-ups 4 sets: min 10 reps each
Close-Grip Chins 4 sets: 10 reps each
T-Bar Rows 4 sets: 15, 12, 8, 6 reps
Bent-Over Barbell Rows 4 sets: 8-12 reps each
x
THIGHS
Squats 5 sets: 20 warm up*
sets of 10, 8, 6, 4 reps
Front Squats 4 sets: 10, 8, 8, 6 reps
Hack Squats 3 sets: 10 reps each
Leg Curls 4 sets: 20, 10, 8, 6 reps
Standing Leg Curls 4 sets: 10 reps each
Straight-Leg Deadlifts 3 sets: 10 reps each
x
CALVES
Donkey Calf Raises 4 sets: 10 reps each
Standing Calf Raises 4 sets: 15, 10, 8, 8 reps
ABDOMINALS
Crunches 3 sets: 25 reps each
Bent-Over Twists 100 reps each side
Machine Crunches 3 sets: 25 reps each
Crunches 100 reps
x
Workout #2
Tuesday/Thursday/Saturday
SHOULDERS
Behind-The-Neck-Presses 5 set: 15 warm up*
sets of 10, 8, 8, 6 reps
Lateral Raises 4 sets: 8 reps each
Bent-Over Dumbell Laterals 4 sets: 8 reps each
Dumbbell Shrugs 3 sets: 10 reps each
x
UPPER ARMS
Standing Barbell Curls 5 sets: 15, 10, 8, 6, 4 reps
Incline Dumbbell Curls 4 sets: 8 reps each
Concentration Curls 3 sets: 8 reps each
Lying Triceps Extensions 4 sets: 15, 10, 8, 6
Triceps Cable Pressdowns 3 sets: 8 reps each
One-Arm Triceps Extensions 3 sets: 10 reps each
x
FOREARMS
Barbell Wrists Curls 4 sets: 10 reps each
Reverse Wrist Curls 3 sets: 10 reps each
x
CALVES
Seated Calf Raises 4 sets: 10 reps each
x
ABDOMINALS
Reverse Crunches 4 sets: 25 reps each
Seated Twists 100 reps each side
Vertical Bench Crunches 4 sets: 25 reps each
*use a very light weight to warm-up
x
Please Note:
This sample routine came from Arnold Schwarzenegger:
The New Encyclopedia of Modern Bodybuilding
http://www.geocities.com/vandammetrain/train/train.html
Jean Claude Van Dam -
shaquille o'neal
Shaq is definitely a celebrity; he can slam-dunk, dance, rap, even act... well, maybe not the last three, but he sure knows how to turn up the heat on the court. Since his style is mostly a physical, up-close kind of basketball, Shaq needs to be physically fit to pummel his competition. Unlike past basketball stars like Larry Bird or Wilt Chamberlain, today's basketball athlete needs to hit the gym, and here is how Shaquille O'Neal did it in 1999.
Legs
Leg Press: 2 warm-up sets of 20-15 reps, then 3 sets of 12-6 reps
Step-Ups: 3 sets, 8-10 reps
One-Legged Press: 3 sets, 8 reps
Calves
Seated calf-raise: 3 sets, 12 reps
Leg press calf-raise: 3 sets, 12 reps
Standing calf-raise: 3 sets, 12 reps
Chest
Dumbbell bench press: 3 sets, 6-12 reps
Dumbbell incline press: 3 sets, 6-12 reps
Dumbbell flyes: 3 sets, 6-12 reps
Lats
Cable pull-downs: 3 sets, 6-12 reps
Dumbbell or machine rows: 3 sets, 6-12 reps
Pull-ups: 3 sets, 6-12 reps
Biceps
Barbell curls: 3 sets, 6-12 reps
Dumbbell curls: 3 sets, 6-12 reps
Triceps
Triceps cable push-downs: 3 sets, 6-12 reps
Lying triceps extensions: 3 sets, 6-12 reps
Machine dips: 3 sets, 6-12 reps
Delts
Dumbbell military press: 3 sets, 6-12 reps
OR
Single arm military press: 3 sets, 6-12reps
Front dumbbell raises: 3 sets, 8-12 reps
Lateral dumbbell raises: 3 sets, 8-12 reps
Rear delt dumbbell raises: 3 sets, 8-12 reps
Dumbbell shrugs: 3 sets, 6-12 reps
http://www.askmen.com/sports/bodybuilding/58b_fitness_tip.html
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the bruce lee wan...everything is in the gym?
anything fit for home? -
you can try the bruce lee ab workout although i see no point in just getting abs..
Waist Twists: 4 sets, 90 repetitions
Sit up Twist: 4 sets, 20 repetitions
Leg Raises: 4 sets, 20 repetitions
Leaning Twist: 4 sets, 50 repetitions
Bruce Lee's training emphasized toning and compound exercises rather than concentration and mass. Bodybuilding played only a small part in his physical conditioning, with stretching and aerobics taking up the rest of his exercise cycle. He would perform this weight-lifting routine every other day (he needed the other days to kick some major butt).
http://www.askmen.com/sports/bodybuilding/58_fitness_tip.html -
okie thx..Originally posted by Simon Dean:you can try the bruce lee ab workout although i see no point in just getting abs..
Waist Twists: 4 sets, 90 repetitions
Sit up Twist: 4 sets, 20 repetitions
Leg Raises: 4 sets, 20 repetitions
Leaning Twist: 4 sets, 50 repetitions
Bruce Lee's training emphasized toning and compound exercises rather than concentration and mass. Bodybuilding played only a small part in his physical conditioning, with stretching and aerobics taking up the rest of his exercise cycle. He would perform this weight-lifting routine every other day (he needed the other days to kick some major butt).
http://www.askmen.com/sports/bodybuilding/58_fitness_tip.html -
Arnold workout
Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps
Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps
Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps
Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps
Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure
Abs:
Nonstop instinct training for 30 minutes
Tues, Thurs, Sat
Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps
Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps
Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps
Calves and Forearms:
Same as Monday, Wednesday and Friday
Abs:
Same as Monday, Wednesday and Friday.
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wow!~!
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Navy seals training regime(Suitable for those who crave for endurance and army personnel/dragon boaters etc etc OR those who do not want to "pack on too much mass")
There are two workouts availiable here(Beginners and advanced)
Workout for Category I(Beginners)
The goal of category I is to work up to 16 miles per week of running. Then, and only then, should you continue on to the category II exercise. Category I is a nine week buildup program.
Running Schedule - Level I
WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/ week)
WEEK #3: No running. High risk of stress fractures
WEEK #4: 3 miles/day, M/W/F (9 miles/wk)
WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)
WEEKS #7,8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk)
WEEK #9: same as #7,8 (16 miles/ wk)
Physical Training(PT) Schedule - Level I (Mon/Wed/Fri)
Sets and Repetitions
WEEK #1: 4X15 PUSHUPS
4X20 SITUPS
3X3 PULL UPS
WEEK #2: 5X20 PUSHUPS
5X20 SITUPS
3X3 PULL UPS
WEEK #3,4: 5X25 PUSHUPS
5X25 SITUPS
3X4 PULL UPS
WEEK #5,6: 6X25 PUSHUPS
6X25 SITUPS
2X8 PULL UPS
WEEK #7,8: 6X30 PUSHUPS
6X30 SITUPS
2X10 PULL UPS
WEEK #9: 6X30 PUSHUPS
6X30 SITUPS
3X10 PULL UPS
* Note: For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of pull ups, immediately with no rest.
Swimming schedule - Level I
(sidestroke with no fins 4-5 days a week)
WEEKS #1, 2: Swim continuously for 15 min.
WEEKS #3, 4: Swim continuously for 20 min.
WEEKS #5, 6: Swim continuously for 25 min.
WEEKS #7, 8: Swim continuously for 30 min.
WEEK #9: Swim continuously for 35 min.
* Note: If you have no access to a pool, ride a bicycle for twice as long as you would swim. If you do have access to a pool, swim every day available. Four to five days a week and 200 meters in one session is your initial workup goal. Also, you want to develop your sidestroke on both the left and the right side. Try to swim 50 meters in one minute or less.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Workout for Category II (Advanced Level)
Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements of category I. Do not attempt this workout unless you can complete the week 9 level of category I workout.
Running Schedule - Level II
(M/Tu/Th/F/Sa)
WEEKS #1,2: (3/5/4/5/2)miles 19 miles/week
WEEKS #3, 4: (4/5/6/4/3) miles 22 miles/week
WEEK #5: (5/5/6/4/4) miles 24 miles/week
WEEK #6: (5/6/6/6/4) miles 27 miles/week
WEEK #7: (6/6/6/6/6) miles 30 miles/week
* Note: For weeks #8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your 6 mile runs and try to get them down to 7:30 per mile or lower.
If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week #9.
Physical Training Schedule - Level II
(Mon/Wed/Fri)
Sets and Repetitions
WEEK #1, 2: 6X30 PUSHUPS
6X35 SITUPS
3X10 PULL UPS
3X20 DIPS
WEEK #3, 4: lOX20 PUSHUPS
10X25 SITUPS
4X10 PULL UPS
10X15 DIPS
WEEK #5: 15X20 PUSHUPS
15X25 SITUPS
4X12 PULLUPS
15X15 DIPS
WEEK #6: 20X20 PUSHUPS
20X25 SITUPS
5X12 PULL UPS
20X15 DIPS
These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The below listed workouts are provided for varying your workouts once you have met the Category I and II standards.
Pyramid Workouts
You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pull ups, situps, pushups, and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. For example, say your goal is "5."
Number of Repetitions
PULL UPS: 1,2,3,4,5,4,3,2,1
PUSHUPS: 2,4,6,8,10,8,6,4,2 (2X # pull ups)
SITUPS: 3,6,9,12,15,12,9,6,3 (3X #pull ups)
DIPS: same as pushups
Swimming Workouts - Level II
(4-5 days/week)
WEEKS #1, 2: Swim continuously for 35 min.
WEEKS #3, 4: Swim continuously for 45 min.with fins.
WEEK #5: Swim continuously for 60 min. with fins.
WEEK #6: Swim continuously for 75 min. with fins.
* Note: At first, to reduce initial stress on your foot muscles when starting with fins, alternate swimming 1000 meters with fins and 1000 meters without them. Your goal should be to swim 50 meters in 45 seconds or less.
Stretching and Physical Training
Since Mon/Wed/Fri are devoted to PT, it is wise to devote at least 20 minutes on Tue/Thu/Sat to stretching. You should always stretch for at least 15 minutes before any workout; however, just stretching the previously worked muscles will make you more flexible and less likely to get injured. A good way to start stretching is to start at the top and go to the bottom. Stretch to tightness, not to pain; hold for 10-15 seconds. DO NOT BOUNCE. Stretch every muscle in your body from the neck to the calves, concentrating on your thighs, hamstrings, chest, back, and shoulders.
For more details about the Navy SEALs workouts and other guidelines, visit their web site at Navyseals.com
Moderator's note:Those who are in the armed forces as a regular or are atheletes may want to try this.
Source:http://sportsmedicine.about.com/cs/conditioning/a/012204_2.htm
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no one mentioned vin diesel?? he's famous too altho........
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i have tried to find his workout but failed.
If you have it , you can include it here.
Regards -
Btw please dont try the Bradd pit workout unless you want to have chicken legs.
Cheers -
How does Randy get his amazing physique? Here is his work out and diet that he uses to remain healthy.
QUICK RUNDOWN: I try to do Cardio on the treadmill at a slight incline for 30 minutes, 3 times a week. I train abdominals 3-5 times a week. Chest, Shoulders, Back, Legs, once a week. I do Biceps and Triceps on the same day once a week. I try to work my neck 3 times a week, and my forearms the same. Stretching is very important to me. I stretch before and after I train.
TIME BETWEEN SETS FOR ALL MOVEMENTS IS 30-45 SECONDS
DAY 1: Legs
superset Thigh Extensions w/ Leg Curls : 4 sets - 12-20 reps.
Box Squats : 5 sets - 12 reps.
Straight Leg DLs : 4 sets-10 reps.
Calve Raises : 10 sets - 8 - 15 reps
DAY 2: Chest
Incline BB Bench : 3 sets - 20 reps.
Incline DB Bench : 5 sets - 6 reps.
Flat Bench : 4 sets 8 - 12 reps
Cable Crossovers : 3 sets - 15 reps
*every other week I do 10 sets of 10 pushups, with hands on a bench
DAY 3: Back
Pull downs : 3 sets - 20 reps
Seated Cable Rows : 3 sets - 12 reps.
T-Bar Rows : 3 sets - 10 reps
Bent Over Rows : 3 sets - 20 reps
Lower Back Ext. : 3 sets - 15 reps.
*one set of pull-ups to failure*
DAY 4 : Shoulders
Side Laterals : 3 sets - 15 reps
Front Laterals : 3 sets - 15 reps
Rear Laterals : 3 sets - 15 reps
Arnold Presses : 4 sets - 8 - 12 reps
Upright Rows : 3 sets - 8 - 12 reps
DAY 5 : Triceps + Biceps
Pushdowns : 3 sets - 20 reps
French Curls : 3 sets - 8-12 reps
Overhead Tri Ext : 3 sets - 8-12 reps
Close grip Pushdowns : 3 sets - 15 reps
Alt. DB Curls : 3sets - 10reps
Alt. DB Hammer Curls : 3 sets - 8 reps
BB Curls : 3 sets - 8 reps
Cable Curls : 3 sets - 8 reps
DIET : My diet is actually fairly simple. I stay away from carbs after 8pm or so. And as far as carbs go, I eat a limited amount, usually from mostly potatoes, oatmeal, and pancakes. I try to eat 250 grams of protein a day. About 60% of my protein intake comes from supplements. I like Isopure Meal Replacements, and Protein Powder. Nitro Tech is good as well. I also eat protein bars from Lean Body. Most of the protein I eat from food I get out of egg whites, steak, fish, chicken, milk, and cottage cheese. Sushi I eat around 3 times a week. If I have a sugar tooth, I like ice cream. It is hard to eat good on the road, but you can do it. There is no excuse to eat junk!
http://www.orton-source.com/randy/workout.html
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Now for a real training regimen.
All of the programs above have no science behind them what so ever.
I donÂ’t like to randomly post training programs as there are so many variable depending upon the individual, however after seeing the above programs I feel that many will be led down the wrong way thinking that this is the way to train. You have to also remember that almost all of the people performing the above programs are not exactly natural.
I will just list the strength training program and does not include movement prep or core training. I have also included basic exercises that most will know – but are not particularly what I would normally prescribe.
The goal of this program is general – focusing on both hypertrophy and strength utilizing undulating periodization. This is not a beginners training program but more for someone will a little training experience.
Training Session 1
Reps: 10-12 Sets: 4: Tempo 2-1-2-0 Rest: 45 sec between supersets
A1. Squats
A2. Bent Over Barbell Rows
B1. Lunges
B2. Seated Cable Row (Close Grip)
C1. Step Ups (Barbell or Dumbbells)
C2. Chins
Training Session 2
Reps: 10-12 Sets: 4: Tempo 2-1-2-0 Rest: 45 sec between supersets
A1. Deadlifts
A2. Bench Press
B1. Romanian Deadlifts
B2. Incline Dumbbell Press
C1. Reverse Leg Curls (see description at end)
C2. Standing Military Press
Training Session 3
Reps: 4-6 Sets: 4: Tempo 5-1-2-0 Rest: 60-90 sec between supersets
A1. Squats
A2. Bent Over Barbell Rows
B1. Lunges
B2. Seated Cable Row (Close Grip)
C1. Step Ups (Barbell or Dumbbells)
C2. Chins
Training Session 4
Reps: 4-6 Sets: 4: Tempo 5-1-2-0 Rest: 60-90 sec between supersets
A1. Deadlifts
A2. Bench Press
B1. Romanian Deadlifts
B2. Incline Dumbbell Press
C1. Reverse Leg Curls (see description at end)
C2. Standing Military Press
Reverse Leg Curls Description:
Kneeling on a lat pulldown machine with feet hooked under the knee pads facing away from the machine. Have a bench in front about 2-3 feet. Lower the body under control keeping the shoulders, hip and knees in line so that the hamstrings are loaded. You may find you can not lower all the way, just catch yourself in a pushup position the push yourself back to that starting position catching with the hamstrings on the way up.
First thing I guess people will say is where is the arm training? Well there is none at this point. Focus on the basics – the arms will take care of themselves. In saying that, what ever you do, do not use wrist straps – or a belt… oh and no gloves… use chalk for grip… you can pick up from any rock climbing shop for a few bucks.
Depending on your recovery you can perform 2 days on 1 day off, or if you need more recovery then 1 day on 1 day off.
I know everybody says this but remember technique form should dictate the loadÂ… I still see everyone performing such poor form. -
The Karate Bull-Fighter
Oyama was one of the first to bring Karate to America and founder of the Kyokushin style of Karate. His 1958 classic "What is Karate?" was one of the first books on the subject written in English, and designed to make the subject accessible to westerners.
Oyama initially became famous with stunts such as bull-fighting Karate-style. Unlike Mexican bull-fighters, he would actually wrestle the bull to the ground and break off one of its horns. (He wasn't too popular with animal rights activists in Tokyo.)
Oyama's Strength Training
According to Oyama's 1958 book, strength and speed are more important than skill for Karate, and speed more important than strength. Also, he said it was very important to practice jumping.
Here are some recommendations he gives in "What is Karate?" (He doesn't give an exact workout.)
Running - 4km per day
Rope-skipping - 20 minutes per day
Dumbell arm exercise (shoulder press?) - 200 times
Dips - 100 times
Push ups (with hands in fist) - 300 times
Inclined push ups - 100 times
Jumping side kick over 4 foot vaulting horse
Inclined dumbell bench press
Exercises requiring a partner:
Hitting bag with upper elbow and side of elbow - 200 times each
Practicing jumping kick with bag
Exercises for neck (with partner)
Leg exercise (squat with partner on back)
Back and Abdomen exercises with partner
Elsewhere in the book, Oyama said that he would bench press 175 pounds 500 times a day.
Then there are karate-specific exercises such as straw striking and exercises that are specific to board and stone breaking abilities. All this was in addition to practicing forms, sparring, etc.