I get asked about my training routines all the time, in particular weight training and building fitness condition. Firstly, everyone is different and before starting any new training regime, activity or similar you should consult your doctor to make sure it is suitable for you to do!
Some lift weights for strength gains, others body sculpture, me it was about functional fitness and the capacity to be stronger in specific positions, faster in pick up and more agile at the weight I felt most comfortable at, in my case my HAPPY WEIGHT is 80kg
I decided to put my training routine on here so as to show how I structure my weekly planner but you will notice no specific kg or lbs, this is for you to play with and create what is best for you! Obviously I stretch everyday and fuel and rest accordingly, without a balance of all 3 the benenfits of the working out cannot be fully realised.
For the guys who do PT or 1-2-1’s with me, you know that I tend to separate workouts into strength, technical and endurance to ‘shock’ / change up the workout by occasional days lifting heavy others dropping weight and failure sets of high repetitions, anyway I hope this will offer a good start point for those who are hoping to add variety to their workouts, are new to weight training or indded looking to develop specific strength areas in the martial arts!
Train smart & train hard
Master John Swift
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WORK OUT ‘A’ – CHEST & BICEPS (my Monday Workout)
• Incline Bench Press 12/12/8/6
• Incline Dumb bell Press 6/6/6/6
• Dips 15/15/15/15
• Dumb bell Flies 12/12/12/12
• Straight Bar Curl 15/12/10/8/6/8/10/12/15
• Hammer Curls
• Reverse Ez Bar Curls 20/20
Finish with press up failure set
Eat well, rest well!
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WORK OUT ‘B’ – BACK & SHOULDERS (my Wednesday Workout)
• Bar Bell Deadlift 10/10/10/10/10
• Dumb Bell Row 6/6/6/6
• Side Flies 10/10/8/10
• Lat Pull Down Wide 8/8/8/8
• Standing Behind Shoulder Press 12/10/10/12
• Seated Dumb Bell Press 6/6/6/6
• Front Raises Burnout
• Leg Raises 20/20/20/20
Eat well, rest well!
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WORK OUT ‘C’ – LEGS & TRICEPS (my Friday Workout)
- Dips 10/10/10/10/10
- Close Grip Press 12/10/8/6/12
- Dumb Bell Kick Backs 12/12/12
- Squats 8/8/8/8
- Lunges Dumb Bell 2 sets walking
- Dead lift wide grip 6/6/6/6
- Front leg raise8/10/8
- Rear leg raise 8/10/20
Pull ups – failure in various grip positions
Eat well, rest well!