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ninja

Basic Workout (Alone)
10 min - warmp up
5 min - jump rope
3 X 5 min rds of shadowboxing
5 min - kettlebells
10 min - bike
3 X 5 min rds of shadowboxing

Basic Workout (Group)
10 min - warm up
10 min - grappling
10 min - takedowns (includes defence)
10 min - striking
5 X 5 min rds of sparring (changing opponents each rds)

Thanks, if you think of anything else post it. When i get the chance ill compile it and make it look nice.

a section on upper body, lower body, torso as well.

Amount of training you shoud do depends on your condition you can start with easy program and then add something to it if you like.

Run every of every other day for less than 30 minutes in the morning, before the breakfast. If you are in really good shape then run for 1h or 1,5h. The main thing its not to over do the morning training, it'll weaken your later training durning the day. If you cant run in the morning then walk. The main idea is to activate your metabolism.

Durnig the day/evening you can do anything aerobical... jogging, swimming, bike, rollerblades, soccer, whatever. If you do shadowboxing, you should keep a pace that get tired after a few rounds or there is no point in doing it. That is just my opinnion.

You can add to that some push ups, abs, pull ups, and stuff like that. One possibility is to do this every two or three days but with more repeats, for example 300-700 abs, 100-200 push ups and so on.

Add to that few times a week some weight training or kettlebells and dont forget to train your legs... guys always slack on squats because they just want to train upper body to look pretty. If you want to improve your constitution then do lot of repeats with smaller weihgts. And if you want strenght then less repeats and heavier weights, but be careful this kind of training might make you slower. I thing that it would be more beneficial to do with longer series but that is something you should discuss with your trainer.

Hurdles and jumping and leaps and dashes are all very effective. You could add that to your program.

You should run a lot, almost as much as you can. Few times a week for at least for an hour in addition to morning running.

Once a week keep a day off and eat as much as you like. You can sync your training that you can keep harsher days and some really easy days depending on how you feel and what are the goals in your training. You sould once in a while have a day with just warming up and streching (for 1h) and if possible once a month get a massage.

There's no easy way out. Im not sure if there was any help of this. biggrin

good sparring match or shadow box is wonderful if you do it right

Training, Use of push up 10 a day, 10 Pull Ups, 10 Chin Ups, Punch a couple times, Jumping Jax, Punching a sandbag, Of course running a mile everyday practice is important

I recommend lots of stretches and exercises that use your own weight as resistance- push ups, sit ups, tricep dips, side raises etc.

It may sound crazy, but things like Yoga can get you really fit (balancing and stretching done properly can raise your heart rate and strengthen muscles- especially those muscles you forgot you even had!) and with a decent book or dvd you could probably do it pretty well at home.

To be honest though, a good idea would be to go to a couple of classes and then you will be able to do the exercises you have learnt at home with the knowledge you are doing them safely and properly.