Lately i've been working on increasing my stamina. At first I tried doing the lighter weights more reps, but that really didn't seem to be working. So i'm doing more days of cardio (since i'm pressed for time) and then lift weights 2-3 times a week.
I'm thinking about following the Francisco Filho work out for lower-weight higher rep but will see how I do with the weights the work out prescribes.
Quote:
|
Originally Posted by http://kyokushin4life.com/forums/showthread.php?t=946&highlight=francisco+filho
Training Routine of Shihan Francisco Filho
This is the weight training routine of Shihan Filho in 1997.
At that time, he did weight training twice a week (for one day it was high repetition-low intensity and vice versa for the other day).
High repetition-Low intensity
Squat (115lbs x20) - he placed a small chair under hit butt to ensure he always sink down to the same depth.
Deadlift(115 lbsx20)
Bent-over rolling(66 lbsx20)
Bench press(115 lbsx20)
Crunchx50(with 10 lb iron behind the head)
The above exercises are done in succession as one set. Only 15 sec rests between intervals. Shihan Filho finished each set within 6 to 8 mins. For squat, deadlift and bench press alternate between 50kg and 70 kg weights. For bent-over rolling alternate between 30kg and 40kg weights.
|
We'll see how it goes. OSU!
So far i'm down to 195... but i'm afraid that it might be muscle mass as well.