What should I add or change for a balanced routine

[Urban_Juggernaut]

I do 2 sets of 100 partial press ups ( elbow at 90 degrees) and 1 set of 50 full press ups on my knees. Every day except sunday.
I do 30 burpees doing a press up going down and a jump on the way up, 2x a day. I have a solid ab routine that adds up to 100 full range v ups, 2 minute straddle hold, and 100 bicycle crunches, of course tricking 2 hours everyday. I do 100 sumo squats, 200 hindu squat, 20 alternating lunges, and as many one leg squats(pistols) as i can every 2 days.

[compleks]

What are your goals?
What would you like to achieve with your conditioning?

What equipment do you have available?

[Urban_Juggernaut]

Goal, is more able and conditioned chest, bigger legs, and thicker abs. All I have is a bowflex and an ab wheel neither of I use. I just want a better vertical, and have a better mind body connection. Forgot to mention I meditate in the beginning of a cart wheel position, pushup position on finger tips and one foot.

[Papa Lazarou]

High reps won't give you much strength. Tricking 2 hours a day will probably kill you.

Resistance training should usually be done between 2 and 4 times per week. You can trick on the off days.

Other people can deal with the rest better than I can but maybe I saved them some typing.

Or you could read the stickies (at the top) and other threads.

I sound harsh but don't worry. Lots of people get the wrong idea about training.

Good luck.

[Urban_Juggernaut]

thanx i guess, well i had a recently removed video of me benching 225 on youtube im 15, but i got banned for uploading dattebayo subs for some anime. I get what your saying, but i train hard as hell just to get the soreness in the first place, i guess i might be too intense but there has to be some price to pay to get better.

[Papa Lazarou]

Well I didn't mean to be too harsh. I just suspect you will be over-training. And the thing about the rep range could potentally help you a lot. It's good that you're willing to put the effort in, and if you can infact train that much for any length of time (and get the same gains per hour) then good for you.

I could go on. But there's other people in this forum who're far more qualified to help you than I am.

[Urban_Juggernaut]

any help is great thnx

[anfeyd]

How good of a trickster are you? How high can you jump?

Your program sucks for developing the two I mentioned so I would imagine youre not too good at either of them.

[compleks]

Haha, bump this thread later and I will try to respond when I have some more time.

[Urban_Juggernaut]

anfeyd ur an ass, when i post my vids next month i expect an apology. Why reply as an asshole to someone whose asking for help. Tricking isn't my whole life, it's just something extra besides competition. I trained under Al Cole taekwando olympic head coach. Check the ohio list of state champions for TKD

[anfeyd]

You didn't answer my question. I don't care whether you are an olympic taekwando-ist because you have no knowledge of how to organize or prepare a routine. You go around touting like you do and give fallacious advice.

By not answering my question I am going to assume that I am right. You're not a good trickster and you can't jump.

I'm not going to apologize.

[compleks]

hahaha.

I'll still reply later when I have the time.

Don't take it personally U_J.

[Urban_Juggernaut]

O ok I changed it again, now it's 100 hindu squats and 100 pushups to warm up, i run 6 laps on the track and then take a quick water break. I do 50 Hindu pushups and 3 min of mountain climbers, 5 min wall sit. Then I do 30 Burpees and then do splits to get that stretch. I do 8 540 kicks and then go 3 hypertwists. 20 jumping squats and alternating lunges, 3 sets of 5 squatting 325 all the way to the floor and 100 calf raises one leg on each leg. Then I do some 360, 540, and 720 hook kicks follow it up with a stretch and some butterfly kicks. Every day I go for 540 kick - Aerial - Hypertwist( without the running and kick) and i always tip over on the aerial to hypertwist transition and land on my knees at the end. I sprint 1 lap. * This is only my tricking practice on the weekend, not my monday to friday, I hope to go to air force when i graduate and do tricking non stop on my leave.

[thereid]

O ok I changed it again, now it's 100 hindu squats and 100 pushups to warm up, i run 6 laps on the track and then take a quick water break. I do 50 Hindu pushups and 3 min of mountain climbers, 5 min wall sit. Then I do 30 Burpees and then do splits to get that stretch. I do 8 540 kicks and then go 3 hypertwists. 20 jumping squats and alternating lunges, 3 sets of 5 squatting 325 all the way to the floor and 100 calf raises one leg on each leg. Then I do some 360, 540, and 720 hook kicks follow it up with a stretch and some butterfly kicks. Every day I go for 540 kick - Aerial - Hypertwist( without the running and kick) and i always tip over on the aerial to hypertwist transition and land on my knees at the end. I sprint 1 lap. * This is only my tricking practice on the weekend, not my monday to friday, I hope to go to air force when i graduate and do tricking non stop on my leave.
Do you know the difference between endurance and power?

[compleks]

O ok I changed it again, now it's 100 hindu squats and 100 pushups to warm up, i run 6 laps on the track and then take a quick water break. I do 50 Hindu pushups and 3 min of mountain climbers, 5 min wall sit. Then I do 30 Burpees and then do splits to get that stretch. I do 8 540 kicks and then go 3 hypertwists. 20 jumping squats and alternating lunges, 3 sets of 5 squatting 325 all the way to the floor and 100 calf raises one leg on each leg. Then I do some 360, 540, and 720 hook kicks follow it up with a stretch and some butterfly kicks. Every day I go for 540 kick - Aerial - Hypertwist( without the running and kick) and i always tip over on the aerial to hypertwist transition and land on my knees at the end. I sprint 1 lap. * This is only my tricking practice on the weekend, not my monday to friday, I hope to go to air force when i graduate and do tricking non stop on my leave.

That's cool.
If you enjoy training this way, I might suggest that you have it a little less structured.

Say 5minutes warmup
15 minutes basic tricking
10minutes conditioning
etc...

This way you aren't limited to specific exercises. Mix it up and try new things all the time. But don't neglect anything.

Just have fun while you're training.

[Papa Lazarou]

What's the rationale behind this routine? It sounds pretty gruelling - it's good that you have the dedication to put that amount of effort in, but you are almost certainly risking over-training and unnecessary injury (both of which inhibit progress). The order of the exercises is not helping either. I'll put some basics here, but reading the main site, and listening to others in this forum will be help too.

Training within a week

Technique -> Strength -> Endurance -> Rest -> Technique again -> etc.

Technique should be practiced when you are fresh, since you will have the greatest motor ability at this time (when not fatigued). Serious endurance work goes last, and is followed by rest, as it impedes subsequent training the most. The reasons for this are pretty intuitive I think. You can put light cardio after technical practice and after strength work (I think?). Of course you can leave out any of those types of training (except rest =p) if they don't help you reach your goals.

Structure of a session

General warm-up -> Specific warm-up -> Main training -> Cool-down

A warm-up is of course supposed to get you ready for training. Therefore, it should contain activities which prepare you specifically for the session. A general warm-up includes exercises which increase blood flow, co-ordination, flexibility and so on. Dynamic stretches go at the end of the general warm-up. The specific warm-up just gets you in the grove for the session - light weights before lifting, basic kicks before tricking, or whatever.

A session for practising kicking tricks might look like this for example (of course not every session needs to be so formalised):

General warm-up - Easy joint rotations, brief jog, dynamic stretches
Specific warm-up - A few basic kicks of increasing speed, a few tornado kicks or 360 crescents etc.
Main training - Whichever moves you wanted to work on
Cool-down - A light run (you could put those 6 laps here), relaxed stretches, walk

I don't really know much about resistance training (and I've blathered on quite enough) so I'll leave that to other posters. I suggest you read the main site, and other threads in this sub-forum. In fact, you could've got most of the stuff in my post by doing that, but it's a lot quicker this way.

Edit: Just saw compleks' post. I overdid it didn't I...

[Honken]

You ask for help then you get mad when people critizise it. Wtf?

[compleks]

Edit: Just saw compleks' post. I overdid it didn't I...

No, your post was very good.

Excellent advice.

[Urban_Juggernaut]

ok, that isn't grueling at all that is actually less than most athletes do even in highschool, am i supposed to focus on power or conditioning. I do pretty much power training and explosive condition all year round and i don't have time for tricking until im 18 and moved out cuz my dad is a sports freak and im not. Whats the foundation? How do i know when im overtraining? I've been doing the same 5 mile runs and as many pushups and one leg squats as i can through the day do i need a break?

[Urban_Juggernaut]

I guess I just don't know how to separate spring track, and wrestling from tricking.

[anfeyd]

See my sticky.

[Papa Lazarou]

ok, that isn't grueling at all that is actually less than most athletes do even in highschool, am i supposed to focus on power or conditioning. I do pretty much power training and explosive condition all year round and i don't have time for tricking until im 18 and moved out cuz my dad is a sports freak and im not. Whats the foundation? How do i know when im overtraining? I've been doing the same 5 mile runs and as many pushups and one leg squats as i can through the day do i need a break?

I guess I just don't know how to separate spring track, and wrestling from tricking.

You break my heart. You don't seem to have read my post, since I pretty much answered this stuff. Even if you don't want to read it, you'll need to be prepared to read at least a few hundred words of information if you want the knowledge to effectively design and manipulate training routines.

I'll say this because it seems important: Your current routine is imperfect to say the least - especially if skill in tricking is your goal. You also risk injury. If you read up a bit (in the places that have been mentioned many times in this thread), you will soon know enough to make a good routine and adjust it effectively.

[Urban_Juggernaut]

I've read it thnx, but I just can't do any kind of practice or workout if I'm not hurting at the end, I'll do what u say anyway and stop the pre run lol thnx

[Urban_Juggernaut]

track and tkd since i was 4 got alot of bad habits

[Steve]

You don't work your neck, traps, shoulders, lower back, hamstrings, calves, maximum strength, speed or explosiveness, and you negligibly train your heart, forearms, biceps, and upper back. You do not train hand eye coordination or any coordination for that matter. Your entire routine consists of movements that could be described as "getting up". So basically do more things, and your routine will be more balanced.

[Steve]

Such as:
- Weight lifting for speed, slow strength, hypertrophy
- Running for speed and endurance
- Swimming
- Jumping rope
- Wrestling or some other martial art

[Urban_Juggernaut]

?, i said in one of my previous posts that this is only on the week ends, I do Chest and biceps monday, Legs and triceps tuesday, Abs Thursday, and Back friday. I don't even watch tv and barely get on the net i don't have time to do anything

[Urban_Juggernaut]

O. yea im sorry if any of the posts were related to my age, im actually 17 i put the wrong date on mistake and it says im banned until 8pm, so i can't change it till then

[Papa Lazarou]

Listen: If you are consistantly experiencing soreness after training, it means you are not ready for that level of training, or at least that your routine is badly arranged. You won't be making optimal progress if you are consistantly sore after the same exercises. No pain, no gain is a horrible fallacy.

You say you've taken the advice in the thread, so maybe you should post up the structure of your routine now? Frankly, I find you replies confusing since you claim to want advice.

There's an edit button so you don't have to double post.