How make the best of 3hours ?

[vietchau]

Hello everyone,
I would like to ask for your expert advices on my training schedule. I am a 1st dan in shotokan with some kyokushin training. I love the later style but there is no KK school near where i live. I can only spend 3 hours a day. I usually train 6 days a week. I split the 3 hours into 2 parts : 2 hours just karate and 1 hour either cardio training or weight training.

Interval training :
Stretching
Sprint full speed / jog : 20 times 50meters (2km in about 10 minutes)
Push up : 10x30 ( in between sets I do sanchin&tensho)
Bunny hop or leg squat
Handstand 5' in total.
Basic blockings and punching , 5' meditation.

Weight training
2 times a week I do high intensity and 1 session for power building .
My last week high intensity session :
1. squat : 15x60kg, 10x70kg,8x70,8x70,12x60
bench : 20x50,12x60,6x70,12x60,12x50 (kg)
2. chin up : 8+6+6+5
dead lift : 3 sets of 12x60kg
3. Dip : 20 + 20 + 12
crunches : 100 + 50
4. Shoulder : 3 sets of 12x30kg
Bicep : 3 sets of 12x10 kg
Another 150 crunches somewhere in between those sets cos the machine was occupied (50 each time). Nearly no rest except the time i need to put the weights on.

I used to go the the gym quite often but only started this training recently, I was a bit shocked with my degrading performance. e.g. I can easily bench 70kg for 3x10 reps if I rest properly between set.
My max :
bench : 90kg
squat : 100kg
dead lift : 110 kg.

Karate training :
stretching: 10' .
basic block/punch about 200 times .
kihon : stances ( front,back,kiba dachi) , punch , block , combination (in formal way) I go up and down a width of a football pitch. Usually 500 steps in total .
kata : i pick a kata each day and do it for 10 times + practice each bits.
fighting technique training: again up & down in fighting stances : 1&2 punching combo, mawashi geri low,mid,high, punch and kick combo .
shadow boxing : 5 rounds 2 minutes.

I am at University and there is no clubs training at the moment. I don't have a punching back too. I try to practice with a tree instead but can't really punch it hard (not yet ).

I am 71kg and 1m75 . My goal is just to be good, really really good. I hope I can increase the intensity of my training more cos 3hours is really all I can afford. Even with this training, I find my strength/spirit goes down quite quickly after a good exercise . i.e. after the sprinting session, push-up is really harder than usual .
Could you guys give some suggestions /advices ?
thanks,
osu

[Satori]

That looks quite comprehensive. You've got a few things in there that made me smile, so thumbs up from me.

Having said that I do have a pointer. Don't do the same thing every day or you will get diminishing return. Try to pay more attention to, say, strength training one day and endurance the next. When splitting up your workout this way, make sure your speed and/or technical day comes before your strength day, and your strength day comes before your endurance day. Also, don't work on technique or speed the day after strength or endurance workouts. Give yourself a day of rest after exhaustive strength or endurance days. Endurance training as part of a mixed training day should be worked on after any other type of training. [Advice of Thomas Kurz]

But there are exercises you will want to do every day such as handstands and pushups, isometric stretching every second day and static passive anytime you're free.

[Shokei Marcsui]

Which university town are you in? Perhaps someone on the forum lives in/near your area and knows of a Kyokushin school that is not advertised on the web.

[vietchau]

I am at Lancaster University , England. I've searched the web so many times for something "remotely" similar to Kyokushin . Thanks.

Thank you very much for your advice Satori. Could you plz explain what is "isometric stretching" ?