Hello happy people. As you know I practice martial arts. I am also cross training, weight lifting, and running being the main forms of cross training.
What is cross training?
Generally Cross Training just means training with a few different types of exercise, movement, or modalities
Cross training is done by athletes because not only does it help with cardio, muscle strength, and movement. It also prevents injuries because you are avoiding over development of one set of muscles and helping to create more of a balance to the muscle mass you are trying to develop.
I digress… I have started a new weight lifting program it is 8 weeks long, and I am officially on my second week second day of the program. It is a 3 – 3 split, meaning 3 days a week I will weight lift, and it is split into lower body, upper body, lower body for the first 4 weeks then switches around to upper body, lower body, upper body for the following 4 weeks.
Why would I be mentioning this you are probably thinking to yourself. Well… Ouch! I hurt. D.O.M.S. (Delayed Onset Muscle Soreness) has set in. Ok so weight lifting has been something I have done for a while now. However, I wanted to challenge myself and I actually have found a person that I jive with and like. So I am following their program and she makes me do things I don’t like doing. I can only think that is a good thing. Because, when I make my own routine up like I so often do. I can avoid some exercises that are not the most fun, and tell myself its ok cause I am doing another exercise in the same vein or I am doing full body. I know this, and I accept this. Hence the new program.
What does this mean for me? Well I have been sore, very sore, because we are hitting muscles that I have bee training before but in different ways, with different volumes, and more consistently.
Boy does that make for interesting training days/nights in Muay Thai and Kali. My glutes were sore the first week, and what do you use when you do a round house kick? Aside from your core, torso, and legs, but your glutes. Along with my glutes my hamstrings were screaming at me on Tuesday. So what I did was power through my training, even though it hurt, and made sure to stay hydrated, stretch and used the hypervolt muscle massager. I often have H help me with the hypervolt cause he can get to all the areas that need attention.
What to do when extremely sore or have D.O.M.S:
- Train in your sport that you participating in. (I find that when I work out after being sore, it helps to flush the muscle, helps keep it warm and functioning. I feel like I heal faster as well. When I sit and wait for it to heal I hurt for longer.)
- Drink lots of water, fluids to help with the repair of your muscles
- Stretch
- Massage (helps to again in my experience heal the muscle faster. )
- Ice the affected muscles
Here is hoping as my body gets used to this level of cross training it gets a little easier. As it is I train Muay Thai 3 to 4 days a week, and run + weight lifting 3 days a week. I had to stack Sunday weight lifting with Sunday Advanced Muay Thai training. That ended up being a good 3 hours of training. We will see if I can keep that up or have to move my schedule around.
So as I am typing this out, thinking about this last week of training. My triceps are very sore from Sundays training, and I had upper body (back, chest, triceps) workout today.
Last week of 3 week Mini Cut
It is not till I look back at my week that I see I am actually almost hitting my macros. I often think that I am not hitting them as well as I could be. The easier thing would be to eat the same thing every day with no variety to make sure I hit my macros, but that seems boring. I don’t want to eat chicken, broccoli, and rice every day.
This week it looks like I almost hit my averages on macros. I am just still under on protein. I will keep dialing it in. I just have to fill my day with small protein snacks. Roasted nuts, protein bars, and protein shakes have all been helping.
I have gone down on the scale, which is great, it is going slowly. So I have had a scale victory, but I have noticed other small non scale victories. Like my run time is better, my profile in pictures is different slightly, and my clothing is fitting different. So Yay! Onward and upward.
Next two weeks are maintenance eating, then I will be back on a mini cut.
| MACRO AVERAGES | ||||||||||
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | Average | Goal | Difference | |
| Protein | 190 | 168 | 72 | 119 | 98 | 82 | 130 | 122.714286 | 173 | 50.28571429 |
| Carbs | 159 | 311 | 144 | 158 | 219 | 201 | 224 | 202.285714 | 201 | -1.285714286 |
| Fat | 66 | 88 | 49 | 67 | 87 | 122 | 140 | 88.4285714 | 90 | 1.571428571 |
| Calories | 1990 | 2708 | 1305 | 1711 | 2051 | 2230 | 2676 | 2095.85714 | 2306 | 210.1428571 |
Monday 4/12/2021: Workout: 1 hour- 1 mile run, upper body weight lifting workout
Back, shoulders, biceps, abs
Great workout and I am pooped. I don’t have all the equipment and had to come up with ways around. So instead of a cable machine I used resistance bands. Instead of 25 lb dumbbells, I used my 25 lb plates. Don’t give up on a work out you can find work arounds.
1 mile run
Weight lifting:
1) standing barbell row- reps 8, 8, 6, 6, 4, 4
2) seated cable rows / I used resistance bands – 12, 12, 12, 12
3) seated dumbbell shoulder press – 8, 8, 6, 6, 6
4) seated dumbbell lateral raises – 8, 8, 8, 8,
5) dumbbell inclined fly backs – 12, 12, 12, 12
6) dumbbell inclined wide bicep curls – 10, 10, 8, 8
Tuesday 4/13/2021: Training: 1 hour of Muay Thai training
We had a great time today. My glutes, quads and hamstrings are still sore from Sunday’s workout. But I went in and put time in on the mat.
Even so working the drills was fantastic.
Thank you khun kru Krysta for a great class.
Also wearing my new Yokkao clothes. Love love love the shorts. So pretty!
Muay Thai:
1) jump rope
2) jab, catch, jab, parry cross, throw cross, parry cross, bob and weave from incoming hook, return cross, bob and weave incoming cross
3) fed H the drill
4) jab, cross, lead elbow, rear elbow, rear knee, rear kick
5) fed H pads
6) jab, hook, lead elbow, lead knee, lead kick
7) feed H pads
8 ) jab, cross, rear elbow, rear knee, rear kick
9) feed H pads
10) jab, cross, lead elbow, rear elbow, lead elbow, rear knee, double kick
11) held pads for H
Thursday 4/15/2021: Training: 1 hour of Muay Thai training
As I as working tonight. I had a thought. We as martial artists, or athletes in general are the culmination of all of our instructors, their instructors, our will, and our dedication to the art/sport.
I know it seems like a Duh Tanya thought but, that is incredible to just think about. The legacy that has gon into making me and my martial artists family.
Anyway great day of training. I tried to leave the rest of the world off the mat and was ok for the most part doing so.
Thanks for the great class Khun Kru Krysta!
Muay Thai:
1) jump rope
2) jab, catch, jab, parry cross, throw cross, parry cross, bob and weave from incoming hook, return cross, bob and weave incoming cross
3) fed H the drill
4) jab, cross, lead elbow, rear elbow, rear knee, rear kick
5) fed H pads
6) jab, hook, lead elbow, lead knee, lead kick
( goal is to chain hook to lead elbow so you can get in fast)
7) feed H pads
8 ) jab, cross, rear elbow, rear knee, rear kick
9) feed H pads
10) jab, cross, lead spinning back elbow, rear spinning back elbow, lead spinning back elbow, rear elbow, rear knee, rear kick
(goal is to assess the range after the spinning back elbows, of opponent is close reset and shuffle back to throw last elbow. If opponent moves back spin through and shuffle in for last elbow)
11) held pads for H
Friday 4/16/2021: Workout: 1 hour 15 minutes mile run and weight lifting glutes and hamstrings
I am doing a 3 day split lower, upper, lower body. Today was day 3.
Today has been a great day. I had a scale victory. While I try not to put to much value on the scale it is still a tool you can use to see changes, like a measuring tape.
Had some weird dude watching me run. But that’s ok. Having a good day anyway. This is what I wore to run in and I feel like it is not something risqué. Tank top and tights.
1 mile run, my average was lower again to day by just a few seconds.
Weight lifting:
1) dumbbell Bulgarian split squats each leg- reps x 8, 8, 6, 6, 4, 4 ( I normally do this with body weight only 15 each side so I felt these more today)
2) barbell stiff leg dead lift- reps x 8, 8, 8, 8
3) dumbbell single leg dead lift each side- reps x 10, 10, 10, 10
4) dumbbell b stance hip thrusters each leg – reps, 8, 8, 8, 8
5) dumbbell frog thrusts – reps 10, 10, 10, 10
Super set: do each set of three exercises back to back without a rest – only rest between a super set
x3 sets
1) knee crunches + leg extensions back to knee crunch – reps 14
2) straight legged Russian twists – reps 14
3) dumbbell V ups – reps 14
1) knee crunches + leg extensions back to knee crunch – reps 14
2) straight legged Russian twists – reps 14
3) dumbbell V ups – reps 14
1) knee crunches + leg extensions back to knee crunch – reps 14
2) straight legged Russian twists – reps 14
3) dumbbell V ups – reps 14
Saturday 4/17/2021: Training: 2 hours of Muay Thai and Kali
Had a great day of training today. I felt like I was getting great rotation on my kicks. Woot!
Here is whe we worked on.
Thank you Khun Kru Krysta for a great set of classes!
Muay Thai:
1) Jump rope
2) plus sign footwork drill, with rear leg kick
3) H’s turn to lead
4) 4 count – right to left- rear kick, hook, cross, lead kick
5) fed pads for H
6) 4 count – left to right- lead kick, cross, hook, rear kick
7) held pads for H
8 )4 count – rear to rear – rear kick, hook, cross, rear kick
9) held pads for H
10) 4 count – lead to lead – lead kick, cross, hook, lead kick
11) held pads for H
Kali:
We worked strikes 15, 1, 4, with a Kali stick, and with staves.
We alternated counters, bocks, and strikes for the 4 to 5 with staff.
Sunday 4/18/2021: Workout 1- 1 hour 1 mile run and Weight lifting lower body, Training 2 – 1 hour 45 min Muay Thai training
Workout 1: 1 hour – 1 mile run and weight lifting
Leg day- quads and glutes focus
Whew that’s done. I got my run in, my weight lifting done, and now I go to my Muay Thai training 2 hours slated for today.
My glutes are going to be sore tomorrow.
1 mile run
Weight lifting:
1) barbell walking lunges – reps 20, 20, 16, 16, 12, 12
2) barbell sumo squats – reps 8, 8, 8, 6, 6
3) barbell hip thrusts – reps 8, 8, 8, 6, 6
4) dumbbell goblet squats- reps 15, 15, 15
5) hyper reverse frog pumps – reps 20, 20, 20
Super set– do each exercise one after another without rest, rest only after each set of 3 exercises
3x this superset
1) dumbbell Russian twists- reps 20
2) reverse crunches – reps 15
3) dumbbell upper crunches – reps 20
Muay Thai Training:
Today we made it into the gym to do some higher level pad hitting.
Intuitive feeding
Cleaning up some of our movements/strikes (little tiny changes like stepping through, and foot placement shorten time between strikes by seconds, but may give you that opportunity to land a strike)
Working on some spinning elbows
This was after my weightlifting workout so I was already a bit tired. But I got through it. So total today time working out/training was about 3 hours. I am pooped. 😆 But this was a great day of training.
Thank you H and ladies for the training.
Are you cross training? If not finding something to cross train is a good Idea. It will help you in your primary martial art, and your sports. I used to cross train when I was on water polo and swim team in school. I ran to cross train.
What do you do to cross train?
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