Work Outs – The Self Defense Company

Work Outs

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    • #10513

      Hey i got a question:

      What kind of work outs wold serve best for CCT. I Have the P90x and the Insanity fitness programs. P90X is more for strength and power while the insanity is more for cardio conditioning.

      I just want to know if anyone would serve me best for this type of combat training.



    • #12314

      These look like pretty good resources:

    • #12315

      Cool links. Thanks!!! But do you think i should focus more on strength or should i focus more on cardio?

    • #12316

      Personally, I think a lot of those workouts utilize both. I feel, as long as your huffing and puffing, you’re getting your heart rate up and you are effectively doing cardio.

      If you do strength training in circuits, you will get the best of both worlds.

      I’ve been sticking with varieties of push ups, pull ups, lunges, split squats, regular squats. Mostly bodyweight exercises with added weight, or somehow making them more difficult.

      The workouts at those links I posted are pretty intense. A mainstay is the classic burpee which is good conditioning and cardio combined.

      I would say the idea is to get strong and build endurance.

      Hope that helps. I haven’t actually done the particular routines on those sites, but I’ve taken a few of their ideas and tried to use them.

    • #12321

      Look at Module 6 of the SDTS.

      If you have access to weights:

      Dead Lift
      Military Press (two or one arm with the long bar- just like the strong men of old)

      Add Bench and Curls for the beach.

      5 strict reps, a minimum of 3 sets as heavy as you can with no more than a 2 minute rest between sets.

      3 to 5 times a week, depending on soreness.

      Take every 6 to 8 week off.

      combine this with interval running (see module 6) and one day of long (45 minute to an hour) and you should be in great shape.

      If you want to body build, that’s a completely different work out. This work out will develop explosiveness and fast recovery.

      When you get bored, switch it up. The one thing I will say about PX90- I do think it’s excellent. But there is something to changing your routine.

      Your body will tell you when you’ve hit a plateau. Then change it up. I go from heavy lifting to all body weight exercises about every few weeks.

      The goal is to produce maximum power over 30 second to 1 minute periods and recover as fast as possible.

    • #12324

      Thanks!!!! I plan to get the rest of the program by next week!!! I only have module #1 so far but I’ll check #6 as soon as i get it!!!!

    • #12325

      I tried the 5×5 workout method a while back. Seemed like a good idea, but my joints were killing me. Getting old, maybe.

      Now, I use mostly bodyweight exercises. Sometimes weighted when they get easy. Push ups, pull ups, chin ups, lunges, split squats, etc.

      Joints feel a lot better and it’s still a good workout if you ad resistance along the way.

    • #12327

      No doubt and you have to listen to your body.

      First of all, I’m almost always sore. Sure I feel great, but after a god work out or I try something new, I get sore.

      I look at it this way: feel and look good and be sore or…
      look like crap, fell like crap but never be sore.

    • #12329

      Muscle soreness I can deal with. If I don;t feel sore, I feel like I wasted my time. Joint soreness is different. THAT you have to pay attention to.

    • #12330

      My secret for aching joints… ICE BATH.

      I started doing this in high school and every athlete did this in college. And it’s simple…
      Step 1: fill tub with ice and water.
      Step 2: sit in tub for 10 to 15 minutes.

      I promise you that your joints (and your “joint”) will not ache. The Russians love doing this and then they beat themselves with branches (that’s where they lose me.)

      Joints are inflamed, nerves are irritated, this gets the blood away.

      Recently I ran that Ragnar relay and covered 18 miles in a day. I came home, sat in the ice for 15 minutes and was not sore the next day. My feet, knees, ankles, back…all good to go.

    • #12332

      I do kettlebells 3 times a week then mostly body weight exercises. I recommend getting the DVDs and book before attempting kettlebells. If done improperly you will definitely hurt yourself. The powerbell that was being touted by a certain individual has a DVD with it but the finer points are not touched upon. Twice a week I practice combatives(SDC material of course along with Kelly McCann’s material). At 55 years old this all I can handle.

    • #12333

      I’m working up the courage to try the ice bath, Damian. I do have joint trouble but ice baths may make me cuss profusely.

    • #12336

      Hey, LB, I NEVER said I enjoy them. Especially when the family jewels go north to hibernate.

      Worst case scenario, you get a little chill :D.

    • #12338
      Damian wrote:
      First of all, I’m almost always sore. Sure I feel great, but after a god work out or I try something new, I get sore.

      I look at it this way: feel and look good and be sore or…
      look like crap, fell like crap but never be sore.[/quote:251tfqid]

      I started bodyweight exercises a year and a half ago just before I turned 57 to start getting back into shape, and they help my hip arthritis when I walk but now it is worse when I sit. Like Damien, I would rather hurt and know I am being active and becoming healthier if I am going to hurt anyway.

      By the way, going slow but steady has turned out to be a good strategy for me as I have stayed with exercise over the long haul and am making some steady improvements without the levels of soreness that made me stop so many times before.

    • #12340

      Hello Fleetwing. i’ve been exercising since I was 17. I got into weightlifting and martial arts over 30 years ago. Unfortunately I overdid it all those years. Plus bad genes and motorcycles wrecks have taken their toll. I astill work out but not as intensely as I used to and never over an hour or a little over. I’m 55 so I know where youi’re coming from.

    • #12342

      I’ve worked out one way or another over the years since junior high school. Mostly with weights. I was always skinny and wanted to gain weight. 145 lbs in HS following the latest Lou Ferrigno or Franco Columbu workouts! Needless to say, didn’t make much improvements.

      Started more sensible weight training routines, but never made much progress. Started bodyweight workouts lately and they have been more rewarding than weight training. The only soreness I ever seemed to get from “heavy” lifting was joint problems. Now, I get muscle soreness, a good workout, and no joint pain.

    • #12344

      Yep, slow and steady wins the race. There are some days I feel froggy and let loose, but for the most part EVERY work out starts with the idea “let me just warm up”.

      There have been 4 times in my life I have found myself out of shape (30 pounds overweight and NO WIND). This has happened after the big three.

      Change of occupation (job, school)
      Change of life/relationship (wife, kids)

      I have not forgotten what it takes to get into shape and or maintain it. The hardest part for me was transitioning from competitive athlete to healthy life style. While competition is hard training there are short term goals and defined on and off seasons. When I stopped competing and did not have a season to get ready for or have to make weight my mind switched into off season mode. So 4 to 6 weeks went to 8 to 12 months. The biggest mistake I made was continuing my active calorie intake. I was eating like I was when I was working out.

      It’s true, when you’re not growing, your metabolism slows down. This is strike 1 after high school. But the biggest problem is that your activity decreases and your calorie intake increases. Its a simple function of input and output. If you have the time, diet and and exercise journals are great for this. There are a few apps (calorie counter) which are great for tracking input and output.

    • #12345

      I did bodybuilding for quite a few years. The results are chronic joint pain. Most of the bodybuilders when I got into it are now are no longer even lifting. As I said it is kettlebells and bodyweight exercises now and every 8 weeks I take some time off. At 55 I have learned the hard way to listen to your body and let it rest and heal up. Then you start up fresh and re-invigorated.

    • #12346

      That’s it. “Fighting through the pain” depends on the type of pain it is. Muscles heal, joints don’t.

      The kettle bells and body weight exercises are nice because they work with your kinetics which is great for fitness, but for building raw power and size, the weights are tough to beat. But I will admit I have not done any heavy lifting with kettle bells. I know huge ones exists, but they’re hard to come by. The heaviest one I’ve seen is on pavel’s site and it’s 106 pounds.

    • #12347

      I don’t do the heavy kettlebells. That’s for someone stronger and more skilled with them than me. I bought Pavel’s DVDs and books and I am working my way up to 40 lb kettlebells. I think that at my age that’s as heavy as I need to go. Anything heavier would be risky but I willsee in a few months. I am taking it slow and taking my time. As I said, if done improperly and without proper focus and concentration kettlebells will hurt you. But I have gotten stronger and lost 20 lbs. in the last 6 months.

    • #12348

      I just bought [i:o50udywi] Never Gymless[/i:o50udywi] from Ross Enamait at Ross Training. It’s all bodyweight exercises, but they’re not all easy. And if they get easy, you can always at some sort of weight to make them more difficult.

      Must be something about that Ross name…

    • #12349

      That’s excellent and congratulations. It is extremely difficult to get back in shape, especially if you were in shape at one point in your life. I’ve worked a lot with former athletes and their mind still remembers the last time they worked out so their expectations are way to high. Each work out serves as a reminder of how out of shape they are. It takes a massive recalibration to become successful. Not easy to do, you should give yourself a pat on the back.

    • #12374


      I have been checking out your posts on fitness and your articles, etc. on the resource page. I like what you say and it is true about consistency. For example, you said something to the effect that if you exercise consistently for 90 days you will see great results.

      My question for you is the following: I have been slowly walking and jogging 2 or 3 miles and following this with weights. On the weights, I am doing one set of bench, one set clean and press, one set bent over rowing and one set of squats. I am using a weight that will allow me to barely do 20 repetitions. I am trying to get back in shape before attempting heavier weights like you mention in this string of posts. Is this 20 rep scheme ok for until I get back into some sort of decent muscle conditioning or should I start heavier right away? I don’t want to get injured, that is why I picked a higher rep range.

      I have been doing this workout five days per week for a couple of weeks. I thought I would do this for the next 90 days and see how I feel and the results I get. Any thoughts are appreciated.

      This site and your resource page are outstanding for all types of information. Thanks.

    • #12375

      You can try bodyweight exercises: pushups, pullups, squats, burpees, etc. If they are too easy, just make them more difficult. There are lots of places online to help.

      You can also try tabata type training. Pick a movement, say, squats. Go as fast as you can for 20 seconds, rest 10 seconds, then do that 7 more times for a total of 8 sets.

      Not as easy as it sounds.


    • #12376

      Crossfit has a solid program that mixes weights, running and bodyweight exerecises. But the best results come from road work and weights.

      Heeavy just means low reps so its all relative. Heavier weights build power and muscle density. The work out I do now looks like this:

      Day 1
      1 exercise 5 sets of 10, 5, 5, 5, 5

      Super set 1 (2 exercises)
      Sets of 20, 15, 12, 10
      Alternate between exercises so it will be two sets of 20, two sets of 15, etc.

      Superset 2 (2 more exercises same as above)

      End with 4 sets of 25 for abs.

      30 minutes of cardio

      Day 2
      Back same process as chest plus lower back extension 4 sets of 25. You can work these in with abs.

      Day 3

      Exercise 1 5 sets heavy 10, 5, 5, 5, 5
      Super set 2 exercises
      20, 15, 12, 10

      Hamstrngs and glutes same as above

      1 execise 20, 15, 12, 10

      4 sets of abs 25 reps each set.
      No cardio

      Day 4 shoulders same as chest and back with 30 minutes of cardio.

      Day 5 arms
      1 heavy set 10, 5, 5, 5, 5
      Super set, 2 exercises 20, 15, 12, 10

      Repeat for triceps

      Abs 4 sets of 25
      30 min of cardio.

      Day 6 45 min to 1 hour plus of cardio
      Dayt 7 rest

      Take 1 week off every 6 to 8 weeks.

      With the cardio, do the run-walk thing. Start by walking 4 minutes and run for 1. Do 6 sets. In two weeks, walk for 3 and run for 2. Do this untill you can run for 30. Just a note on running. In tghe begining it hurts and it sucks so don’t get discouraged. It will get better eventually.

    • #12377

      Thanks Damian for the great workout breakdown. I appreciate your taking the time to do that.

    • #12378

      No problem, it’s kind of my job.

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