30 day abs workout challenge

davids355 said:
Thanks. It’s mainly just points fighting that I do and it’s more of a hobby not anywhere near the level you were doing it at by the sounds of it.

Im 36 now; only started at 31. Wish I had got into it when I was younger.

My kids are doing it as well now though so hopefully they’ll get a lot further with it.



I’m vegetarian but vegan is a bit daunting because I don’t think I could give up milk and dairy. Hopefully you can do it though. I definitely feel a big benefit even from going veggie.
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Oh just points 3 for head kick, 2 to body and 1 for punch or you doing light contact for 2min continuous I think some call it?

Your age group you will be put with some of the older guard (sometimes) who have more experience but the body is battered or they will just mix you up depending on your grade and weight... 5 years I figure you are at 1st dan or something dunno how the grading works I know its much quicker than back when I started - my daughter was grading every 4 months in the end pulled her out to train at home.

Take a look at a TKD twist kick I think they call it you don't need to do it head hight.. so you chamber up your knee like a side kick or front leg round house but you twist the kick from the knee and use the side of your foot to hit the mid body. It will get past most guards as they will expect a side kick normally so the foot can slip past the arm gives you a chance to twist your foot as well to score :)

Hope that explains it ill try and find some videos on it if you want...

Points as well you no doubt know it but its all about the dummy and then land, I always used to like to tap the front foot like I was doing a sweep then bring the leg straight up or a back fist for a point just enough to distract.

Some of the old Bill Wallace seminars maybe on y/tube he covers a 3 foot method with flinch / fake are good as well. Its a good drill using the one foot to do side, roundhouse and hook kick off the same foot but you adapt it based off your opponents guard. So you change and throw a kick based on what he/she is doing - it's more about getting you to be adaptive rather than in a fixed mind set.. :)

IF you have not already and it's hard with kids BUT if you get a chance to go away to some of the European or World Championships id 100% recommend them some of the WKA stuff used to be AMAZING the level of fighters from points to full contact is something to be admired and the amount of people who travel out is something to see in a small arena.

I always used to find it hard to fund the fighting and traveling and in the UK there was no money involved and still is today. It was always American & Canada who would come out in force and you could see the money involved with all matching kits, track suits etc

Its good for your kids to get away and see as well as the level of some of the guys and girls out there who compete is insane.
 
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What is your body fat percentage? Also, what is your diet going to be? You cannot outwork a bad diet.
 
As most know, keeping ambitious resolutions is hard to do, and as a former personal trainer trying to do a big abs exercise routine out of the box is not something many people maintain. It's better to "roll up" to the goal in segments---say 5 reps of each set on week 1, 10x per set on week 2, 15x on week 3, then the 20 reps per exercise from week 4 onwards. More people stick to the routine if they build to the goal.
 
t2van said:
Oh just points 3 for head kick, 2 to body and 1 for punch or you doing light contact for 2min continuous I think some call it?

Your age group you will be put with some of the older guard (sometimes) who have more experience but the body is battered or they will just mix you up depending on your grade and weight... 5 years I figure you are at 1st dan or something dunno how the grading works I know its much quicker than back when I started - my daughter was grading every 4 months in the end pulled her out to train at home.

Take a look at a TKD twist kick I think they call it you don't need to do it head hight.. so you chamber up your knee like a side kick or front leg round house but you twist the kick from the knee and use the side of your foot to hit the mid body. It will get past most guards as they will expect a side kick normally so the foot can slip past the arm gives you a chance to twist your foot as well to score :)

Hope that explains it ill try and find some videos on it if you want...

Points as well you no doubt know it but its all about the dummy and then land, I always used to like to tap the front foot like I was doing a sweep then bring the leg straight up or a back fist for a point just enough to distract.

IF you have not already and it's hard with kids BUT if you get a chance to go away to some of the European or World Championships id 100% recommend them some of the WKA stuff used to be AMAZING the level of fighters from points to full contact is something to be admired and the amount of people who travel out is something to see in a small arena.

I always used to find it hard to fund the fighting and traveling and in the UK there was no money involved and still is today. It was always American & Canada who would come out in force and you could see the money involved with all matching kits, track suits etc

Its good for your kids to get away and see as well as the level of some of the guys and girls out there who compete is insane.
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thanks. Is that kick like a half round house half side kick then? We do train something similar to that I think, but yea send me a video if you find one.

I’m red+stripe in kickboxing and I’m green sash in kungfu (lau gar).

Mainly I’m doing the points like you mentioned. Going to wka Scottish championships in Feb. Like you said I’m in the older category- last year I went into the 18-35 as well but I was out of my depth because those younger guys are all too fast :-)

Going to Rome for XFC world championships in April - going to be doing points and also light contact for that; hence the extra training required!!
 
Twynne said:
What is your body fat percentage? Also, what is your diet going to be? You cannot outwork a bad diet.
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Haven’t checked my body fat for a while, I’ll check and let you know. Diet, I need work on that; I do eat healthily - fruit, vegetables, very little sugar or sweets, no alcohol. But I don’t have an actual plan to follow, and I probably eat too many carbs as well. Definitely something I need to work on.
 
Good luck man sounds like a pretty solid routine! I've been looking for a new workout pattern to get into after eating my weight over the holidays - so I may have to try this. ;)

Cheers
 
davids355 said:
thanks. Is that kick like a half round house half side kick then? We do train something similar to that I think, but yea send me a video if you find one.

I’m red+stripe in kickboxing and I’m green sash in kungfu (lau gar).

Mainly I’m doing the points like you mentioned. Going to wka Scottish championships in Feb. Like you said I’m in the older category- last year I went into the 18-35 as well but I was out of my depth because those younger guys are all too fast :)

Going to Rome for XFC world championships in April - going to be doing points and also light contact for that; hence the extra training required!!
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Yeah its like a hook kick but you twist it out from the knee to bring your foot almost up right ill see what I can find now. I've only ever known it as twist kick ha :)

Right Italians are massive lol hardly anyone does the light contact or they never used to last light contact stuff I done like that was 20 years ago so it maybe different.

Do you have a heavy bag at home? Find a cheap set of 16oz gloves Lonsdale are normally a bit over sided and then double hand wrap your hands it gets you to a slightly heavier glove work just moving around the heavy bag for 3min throwing out a jab and move back off your back foot so you work in a circle.

That's your first round 45s break. Second round go in to the bag and just jab cross, hook hook and upper cut upper cut. 45s break. Third round work on jab cross, side and roundhouse.

I think the light stuff is 2min round so you want to be going for 30s to 60s longer and ALWAYS train the extra round as the conditioning helps, working with a heavy bag for a longer time gets you used to gassing and sucking in the air which helps as Italy will be warm :)

If that's too much work on a 5 round 2min set with 60s break. In ANY break get used to sucking down water and then training with it splashing in your gut just as it would be in the ring or on the mat :)

I can give you some set bag drills via PM if you get board AND I'll see if I can find my old training music for you its random tracks edited down to 2 and 3min with 45s rest between them. OR Spotify go to the 'gym' playlist they have and train flat out to the song and then rest until the person on the next song starts signing.

Its a hard slog as some songs are 6min LOL and then a 20s break or you luck out and get a 4min break as no one sings on the next track its all about an anaerobic workout which is what you want for fighting :)


Points... can't help much apart from working on some fast action flicks and finches.

Best thing I can recommend is heavy bag training again with heaviest gloves you can find (use above) and go all our jab cross from the waist for 1min at a time 30s rest and do that set 5 times over. After a month without the gloves on you should notice a massive hand speed increase.

Resistant bands work as well and if you can get one of them flappy paddles or just have your kids / wife flash a focus pad and try and hit it before they move it away...


Can't remember I know points is open glove / soft foam? The Light stuff is that 10 or 12oz gloves? So working off a higher glove will help you 100% :)


No experience with Kung Fu. I'm 4th Dan in Kyokushin and I've done 18 months solid 1 on 1 training in pencak silat. Done other things as well but not long enough to brag well apart from Jujitsu but id get my arse wiped in that now. Silat I loved for the close up work and just being nasty!


EDIT:

Twist kick


That one tho I done it from a normal side kick chamber and then id roll the knee out and around to do the same kind of finish so it cuts out 1 step hope that makes sense rather than using a different chamber as he is doing.
 
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t2van said:
Yeah its like a hook kick but you twist it out from the knee to bring your foot almost up right ill see what I can find now. I've only ever known it as twist kick ha :)

Right Italians are massive lol hardly anyone does the light contact or they never used to last light contact stuff I done like that was 20 years ago so it maybe different.

Do you have a heavy bag at home? Find a cheap set of 16oz gloves Lonsdale are normally a bit over sided and then double hand wrap your hands it gets you to a slightly heavier glove work just moving around the heavy bag for 3min throwing out a jab and move back off your back foot so you work in a circle.

That's your first round 45s break. Second round go in to the bag and just jab cross, hook hook and upper cut upper cut. 45s break. Third round work on jab cross, side and roundhouse.

I think the light stuff is 2min round so you want to be going for 30s to 60s longer and ALWAYS train the extra round as the conditioning helps, working with a heavy bag for a longer time gets you used to gassing and sucking in the air which helps as Italy will be warm :)

If that's too much work on a 5 round 2min set with 60s break. In ANY break get used to sucking down water and then training with it splashing in your gut just as it would be in the ring or on the mat :)

I can give you some set bag drills via PM if you get board AND I'll see if I can find my old training music for you its random tracks edited down to 2 and 3min with 45s rest between them. OR Spotify go to the 'gym' playlist they have and train flat out to the song and then rest until the person on the next song starts signing.

Its a hard slog as some songs are 6min LOL and then a 20s break or you luck out and get a 4min break as no one sings on the next track its all about an anaerobic workout which is what you want for fighting :)


Points... can't help much apart from working on some fast action flicks and finches.

Best thing I can recommend is heavy bag training again with heaviest gloves you can find (use above) and go all our jab cross from the waist for 1min at a time 30s rest and do that set 5 times over. After a month without the gloves on you should notice a massive hand speed increase.

Resistant bands work as well and if you can get one of them flappy paddles or just have your kids / wife flash a focus pad and try and hit it before they move it away...


Can't remember I know points is open glove / soft foam? The Light stuff is that 10 or 12oz gloves? So working off a higher glove will help you 100% :)


No experience with Kung Fu. I'm 4th Dan in Kyokushin and I've done 18 months solid 1 on 1 training in pencak silat. Done other things as well but not long enough to brag well apart from Jujitsu but id get my arse wiped in that now. Silat I loved for the close up work and just being nasty!


EDIT:

Twist kick


That one tho I done it from a normal side kick chamber and then id roll the knee out and around to do the same kind of finish so it cuts out 1 step hope that makes sense rather than using a different chamber as he is doing.
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wicked. Never seen that before but looks like it would be very effective. Not seen anyone doing that in recent comps either.

looks a little bit like a sickle kick that we do in kungfu.

thanks for the bag tips as well; I’m definitely going to do that, training extra rounds with heavier gloves sounds like a great idea.
 
Day 2 completed. that was tough because my abs were aching from yesterday.

Done the 5k run today as well. Time was 26 minutes 56 seconds.
 
davids355 said:
Day 2 completed. that was tough because my abs were aching from yesterday.

Done the 5k run today as well. Time was 26 minutes 56 seconds.
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Moderator and 2020 Olympian marathoner.
 
i just skip the dinner.due to my laziness
 
Day 3 completed. The run was hard today. Took me 29 minutes to run 5k :eek: Two days of rest now to recover and hopefully it will be a bit easier on Monday.
 
Heiko said:
Don't tell me you gave up @davids355
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I ended up changing things up a little bit - I done that routine for the first week but it was killing me :eek::eek: Especially the running but also working out the same muscle group every day. So I decided to revise the plan -

I dropped the core workout down from 5 rounds to 4 rounds.
I changed Pulse sit-ups to reverse crunches, and now I'm planning on changing them to leg raises hanging on a pull-up bar.

Then I mixed in different exercises on a daily basis alternating between the core workout, 100 pull-ups (Spread out over the day), 100 leg raises from hanging position(Spread out over the day), 25 minute skipping work-out, running (But I've moved this to the treadmill) and also a 30 minute bag workout routine courtesy of @t2van

Its coming to the end of the 30 days now but I am going to keep doing the same routine for February as well.
 
I think I read you’re doing it for power right?
If you’re doing 100 pullups etc switch over to harder calisthenics like levers, planche, pistol squat, etc. youtube some progressions.

Zercher squats, weighted Sit-ups, loaded carries etc are good too.
Really any heavy lifting is underused by a lot of martial artists.

Oh and have fun man it’s not like you’re getting paid for this enjoy it good luck in your matches and training
 
davids355 said:
I ended up changing things up a little bit - I done that routine for the first week but it was killing me :eek::eek: Especially the running but also working out the same muscle group every day. So I decided to revise the plan -

I dropped the core workout down from 5 rounds to 4 rounds.
I changed Pulse sit-ups to reverse crunches, and now I'm planning on changing them to leg raises hanging on a pull-up bar.

Then I mixed in different exercises on a daily basis alternating between the core workout, 100 pull-ups (Spread out over the day), 100 leg raises from hanging position(Spread out over the day), 25 minute skipping work-out, running (But I've moved this to the treadmill) and also a 30 minute bag workout routine courtesy of @t2van

Its coming to the end of the 30 days now but I am going to keep doing the same routine for February as well.
Click to expand...

Thanks for the endorsement DVD out soon :)
 
Update for (almost) the end of the month - Weight has gone from 65.3KG to 64.9KG and body-fat percentage has gone from 15.5% to 15.2%. Slow but steady o_O
 
Set weight loss over 3 months. As long as it averages out every month you lost something thats OK.. Otherwise hitting walls, or not shifting anything can be depressing as heck and will result in a mars bar binge...

EDIT: It's different if you need to monitor weight for upcoming fight / event..
 
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