Too long workout program???

Hi guys.

I've heard that if you're lifting weights, you should not be lifting any longer than 45 minute/ 1 hour.

I've just made a workout program consisting of Martial Arts drills and Calisthenics only (bodyweight exercises) without any weights.

And the training plan became a little bigger than what I planned to.

You see, it took me maybe 1 hour and 45 minutes or close to 2 hours to complete a training session.

And I thought that it was ok since I'm not lifting weights, and as a martial artist I got more endurance.

So, is it ok for me to have such a long workout???

To make you guys understand a little more what kind of exercise I do, I posted my workout here.

The reason why it's so long and takes so much time, is because I had to include training for: strength, speed, power, balance, flexibility, agility etc.

I got no problem training for almost two hours, because I love to workout.
I just want to know if I'm training for too long so it won't benefit my physical condition.

I would appriciate all answers. Thnx

MY TRAINING SCHEDULE:

Monday: Workout A
Wednsday: Workout B
Friday: Workout A
Sunday: Workout B

(set x reps)


WORKOUT A.

Dynamic Stretching 5 min

Kicking w/ ankle weights 3 x 1 min

Bear crawls up-down hill 5 times
Wall walking 2 x 5
Uphill jumping in sand w/ankle weights 3 times

Chin ups 5 x max
90° push ups 3 x max
Leg raises in dips bars 3 x max
Hindu squats 1 x max

Balance beam walking 5 times
Hanging beam walking with hands 3 times

Plyo jumps over rope w/ ankle weights 3 x 7
Spot to spot jumping w/ ankle weights 4 times
Precision jumps w/ ankle weights 3 x 8

Isometric chin up 7 sec x 6
Isometric punch against wall 10 sec x 4
Isometric tiger stance on poles Max time
Isometric kneeups w/ ankle weights 7 sec x 3

Iron forearm conditioning max time
Iron fist conditioning max time
Iron abs conditioning max time

Static stretching 15 minutes



WORKOUT B.

Dynamic stretching 5 min

Jumping kicks w/ ankle weights 2 x 7
Punches in horse stance on poles 1 x 50

Gorilla leaps 2 x 10
Monkey moves 3 min

Pull ups 6 x max
Dips 3 x max
Sit ups in 90° angle 2 x max
Hindu squats 1 x max
Kneeups 2 x max

Cat balance walking on beam 3 times
Hanging side walking with hands on beam 2 times
Balance walking on poles 1 min

Knee tucking jumps w/ ankle weights 2 x 7
Jumping squats w/ ankle weights 2 x 10
Precision jumps w/ ankle weights 2 x 10
Monkey jumps uphill w/ ankle weights 3 times

Isometric knuckle push up 3 x 10 sec
Isometric pull up 3 x 10 sec
Isometric full body plank 3 x 20 sec
Isometric kneeup in dips bars 3 x 10 sec

Iron forearm conditioning max time
Iron fist conditioning max time
Iron abs conditioning max time

Static stretching 15 min

If you're a beginner, then yes. That's way too long.
how long have you been doing this?
How long have you been physically active?
What's your diet like?


All of that comes into play when talking about workout routines.

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“	Originally Posted By: Seh If you're a beginner, then yes. That's way too long. how long have you been doing this? How long have you been physically active? What's your diet like? All of that comes into play when talking about workout routines.	”

I've been lifting weights and doing bodyweight exercises since 2006, done self training martial arts on my own all my life, untill I joined a Kung Fu school in January 2007.

My diet is good. I don't eat junk food, I don't eat sweets or candy, I don't drink soda.

I eat a lot of vegetables, fish/tuna and drink a lot of water.

What does your skill workout consist of?
Also not a big fan of ankle weights for anything explosive.

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“	Originally Posted By: The Dragon I've been lifting weights and doing bodyweight exercises since 2006, done self training martial arts on my own all my life, untill I joined a Kung Fu school in January 2007. My diet is good. I don't eat junk food, I don't eat sweets or candy, I don't drink soda. I eat a lot of vegetables, fish/tuna and drink a lot of water.	”

Ok, you look good for the most part then...
Just don't push it too far, as you are still relatively new to lifting.

Diet looks pretty good, just make sure you get a lot of protein, with all of tha work.
You need carbs and protein.

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If the problem has a solution, worrying is pointless, in the end the problem will be solved. If the problem has no solution, there is no reason to worry, because it can't be solved.

Alright, Thanks a lot Seh.

Its pretty simple. Cut your exercises in half depending on the muscle groups being exercised. Save the cut exercises as alternates to rotate in every other week or month or however you want to do it.

I would also recommend incorporating a brief warm up and cooldown exercise that involves the big muscle groups. Stretching doesn't quite cut it as a warm up or cooldown. The goal is to gradually raise the heart's BPM and to gradually decrease it to reduce the shock of suddent starts/stops. You can get away with it when you are younger, but not when you are older.

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“	Originally Posted By: WraithAlcon I would also recommend incorporating a brief warm up and cooldown exercise that involves the big muscle groups. Stretching doesn't quite cut it as a warm up or cooldown. The goal is to gradually raise the heart's BPM and to gradually decrease it to reduce the shock of suddent starts/stops. You can get away with it when you are younger, but not when you are older.	”

x2

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If the problem has a solution, worrying is pointless, in the end the problem will be solved. If the problem has no solution, there is no reason to worry, because it can't be solved.

It is a pretty long work out. What kind of self defense stuff have you or did you study?

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Mark R. (student of Master John Dufresne)

I wouldn't start with dynamic stretching but with the warm up already mentioned. I'd agree with wraith about splitting it up too.

You might see some long term damage with the workout you describe if your technique isn't good but if it is the total of your training it doesn't look like too much. Do you get to the end if you go flat out? Does it give you time to practice technique in any depth? What do you do the rest of the day? If you do an intense physical job that's way too much.

If it is too long you will know. You will start picking up injuries that don't heal up (a tweak should clear in 24 hours, a pull/strain in six weeks max, though there may be weakness after the healing the majority of the pain should be gone). You will find your emotions become unstable, your reactions slow, you get vague, and your sleep patterns dissintigrate. The next stage is infections - throat and ear infections, frequent flu, steph infections etc. After that the really nasty stuff starts.

The short answer is your body won't let you overtrain and if you listen to it you can rest up and adjust your workout before any problems develop.

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High mountains are a feeling
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Nice post, John.

The main danger about such intense workouts ( besides injury already mentioned above ) is that you will burn yourself out. The worst thing about burning out, is that even though you are working out very hard, your body will actually start to get weaker. Make only a few sessions a week all out insane workouts, then go at 80% max for the other workouts.

Dynamic Stretching 5 min is not enough for what you are doing. A workout like that requires a longer warm-up time. You can still stretch for 5 min, but add in other warm ups like moving around in a fight stance, shadow boxing, skipping, hip and knee rotations, or whatever before starting . Like 10 - 30 min warmup ( depending how you feel that day ). That you have stretching at the end is very good though.

Most good Pro fighters will say you can never warm up too much, only too little.

Other than that, listen to your body, make sure not to over-do it, have rest days and days with more mellow workouts, and when you are doing the intense workouts you can go 100% with less risk to your personal safety. And Good Luck !

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When I was training Kung Fu, we did stretching and warmups for 10 - 20 minutes before doing anything else. In Winter it's closer to 35 min.

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"To alcohol ! The cause of, and solution to, all of life's problems" - Homer Simpson

Personally I like to keep the workouts down to 45 mins to an hour. Just 45 Minutes of high Intensity training.

Yea, I do the same. My only long session is weekly sparring, which goes till we cannot function anymore ( anything from 2 - 4 hours ).

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Lol, i'm just the opposite.
With all the things that go into conditioning; speed, flexibility, strength, agility, stamina etc.,
along with the time it takes to build various skill-sets, this takes exponentially longer than simply fighting.
To top it off, 5 minutes is a looong time to fight if you're doing it right.
15 minutes should be an eternity.

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"It is better to keep your mouth shut and be thought the fool, than to open it and prove it so." KungFuTze
"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind." T. Geisel