Body weight workout-
40 seconds exercises- 20 seconds rest x5
4 high knees- 2 press ups – 2 squat thrusts
2 burpess- 2 lunges jumps – 4 climbers
2 squat jumps – 2 side squat thrusts- 4 up down plank
10am: GYM
Shadow sparring: 3 rounds 2 minutes
Sparring – 6 rounds 5 minutes
4:30pm–Crossfit
2 rounds
5 sets 3 reps – barbell press
5 set 2 reps- push press
7pm: Thai bagwork
Over training is doing more exercise than the body can handle to the point of injury and decreased performance.
Most people are unaware that they are over training until it is to late.
People think that the more they do the better they will become and are afraid to rest.
Over training is broken down into two parts over reaching and over training.
Over reaching
Over reaching is the part that comes before over training over reaching is quicker to come back from than over training is.
Over reaching usually consist of persistent muscle soreness that dose not go away after a few days.
Over training on the other hand occurs when you ignore the signs of over reaching and continue to train even when your body is telling you to stop.
When people start to perform bad and see aspects of weakness in there game they think this means they have to start training even harder.
What are the signs?
Training signs
Slow recovery after training
More prone to injuries and illnesses
No motivation to train and skipping training sessions
Unable to constrate and easily distraction with other thoughts.
you do not see improvement and start to plateau you may even feel you performances starts to decline.
Muscle and strength loss along with this your cardio might decreases.
Persistent muscle soreness
Lifestyle signs
Constantly feel tiered with no energy or motivation
Feelings of depression, anxiety, and mood swings
Poor sleep patterns and unable to relax
No motivation for things you use to like doing
Health related signs
Feeling of being constantly worn down
Feeling like you are always ill or have a cold
Weight loss and loss in appetite
Increased blood pressure and resting heart rate
How to prevent over training
Listen to your body and be aware of when you need to rest take the appropriate time of to recover.
Having a training diary can also help in preventing over training.
Eat enough food to fuel your training sessions and make sure you are not avoiding certain food groups such as carbs as your body needs this for energy.
Having a meal plan can help as well in making sure you are getting the correct nutrients for your body.
Drinking enough water a day to keep hydrated being dehydrated can lead to muscle fatigue.
Try to avoid stress as much as possible this is easier said than done but by taking time away from every day life once in a while is a good way to look after your mental health as well as your physical health.
Find a Good balance with your personal life, training life and work / school life.
Recovery from over training
Rest
Take time of the training and stay away from the gym until you are better and get enough sleep each night.
Food
Make sure you are eating enough and that you are eating enough of the right foods.
Returning to training
When you feel you are ready to return to training do it gradually and take your time getting back into it the gym.
It is recommended that you have at least one rest day per week but sometimes you may need more it depends on your body and the intensity of your training.
More is not always a good thing when it comes to hard and intense training session
Stretching is another good way to prevent injury and muscle soreness.
You will no if you are not getting enough rest if your body still feels run down and sore after you have taken a day of.
PTSD is a disorder caused by a traumatic event or it could have even been something you have witnessed.
PTSD come with flashbacks, panic attacks extreme anxiety and feelings of depression and hopelessness.
Symptoms of PTSD can be so bad it effects the suffers daily life and how they function and are around other people.
Physical or mental abuse
Serious health problems
Witnessing a traumatic event
assault
PTSD can come on quickly after the traumatic experience however in some causes symptom may take months and even years to develop .
Complex PTSD is when someone goes through more than one traumatic event things such as childhood abuse or neglect or mental and physical abuse.
Symptoms of complex PTSD are similar to normal PTSD but can take years to develop.
Normally the trauma happens early in life such as during childhood and went on over a long period of time for it to be classes as complex PTSD and if it done by a family member such as a parent.
Also if the person was alone when it was happening and if they still have contacted with there abuser now.
Re-experience – This is when you go through the trauma all over again through flashbacks and nightmares.
Disconnected- You may feel disconnected from realty and a sort of numbness along with this you will avoid things that cause a trigger such as places, certain people, and smells are some examples.
Sleep problems- unable to get to sleep and never having a goods nights sleep due to the nightmares.
Always on edge- never being able to relax and never feeling safe you are always aware and ready to defend yourself.
Avoidance- you will avoid talking or thinking about what happened as the memories are to painful and you think maybe if you avoid it completely then it did not happen.
Depression and anxiety – feeling hopeless and having suicidal thoughts along with this people may turn to other ways of coping such as eating disorders, self harm, substance abuse and suicidal thoughts.
Symptoms can be so bad that it starts to effect the persons day to day life they may isolate them self and avoid all contact with people this is when help is needed.
PTSD will take over your entire life it will effect how you socialise with people and make you isolate yourself from social situations.
It will make you be constantly on edge and never able to relax you will struggle to trust other people and always have your guard up ready to defend yourself in case it happens again.
During a flashback you feel a loss of control over your body and disconnected with reality its like the event is happening all over again and you are back in that situation and there is nothing you can do about it.
You may also experience physical sensations such as sweating, feeling sick, shaking and rapid heart beat.
Mental Health professional
A doctor will take you through a assessment to access your symptoms you will then be refereed to a mental health specialist.
CBT (cognitive behavioural therapy)
This is a type of therapy that will change they way you think and acted in regards to your problems and thoughts.
EMDR ( Eye movement desensitisation and reprocessing)
This is a new kind of treatment where it will involve side to side eye movement while at the same time revisiting the traumatic event.
They will playing a specific tone of music while you explain the past event.
Group sessions
This is where you meet other people experiencing the same thing as you this is helpful for a lot of people as it makes you feel less alone and you will not be judged.
Medication
Antidepressants –can be used to treat PTSD and it can help with you depression and anxiety symptoms.
How ever taking antidepressants can cause possible other side effects that could be worse than how you are feeling now.
you can also get withdrawal symptoms from antidepressants if you try to come of them to soon things such as anxiety, bad dreams,sleep problems and mood swings.
A eating disorder is a illness where the sufferer has a extremely bad relationship when it comes to food and there body image.
Eating disorders are normally about control when they feel they are losing control of other accepts of there life food is something that they can control.
Anyone can suffer from a eating disorder no matter there age or if they are male/ female.
Eating disorders can have a serous effect on the body and how it functions.
If left untreated they can be fatal and even lead to death.
Anorexia
Binge eating
Bulimia
rumination (chew and spit)
Pica (eating none food items)
Genetics
Eating disorders can run in families if you have a family history of eating disorders then you are at a higher risk of developing one over someone who dose not have a family history of eating disorders.
Mental health
If you already suffer from other mental health issues such as depression, anxiety and substance abuse are some examples this can lead to a eating disorder.
Environmental
Pressure caused by your work or school life and things such as your living conditions and the people you surround yourself with.
abuse/ trauma
Any form of abuse or if you have went through a traumatic experience these can lead to eating disorders as a way to control the feelings you have towards the abuse.
Other people
Someone may make a small comment about your weight or you eating habits they mean nothing by it but that comment can have long lasting damage on that person.
Seeing pictures of other people online and wanting to look like them thinking that is what you have to look like in order to be accepted and fit in.
Bullying being bullied about how much you weigh and your looks.
Athletes
Participating in a sport that requires you to be of a low weight or to lose weight some example are gymnastics, dancers and fighters.
personality traits
Things such as having a compulsive or controlling personality can put you at higher risk of developing a eating disorder.
Dieting
Thinking you have to go on a diet in order to lose weight and restricting and avoiding foods can cause a eating disorder.
Dramatic Weight loss or weight gain
Extreme mood swings
Socially withdrawn
Constantly Tired with no energy
Lying about what they have/ have not eaten
poor skin , nails and hair condition
Unfocused and easily distracted
Thinking they are overweight or need to lose weight and always making negative comments about them self
Wearing baggy clothes to hide there weight loss
Admitting to your self that you need help is the first step to recovery.
you can get help and support from people but unless you want to change and admit you have a problem then it is not going to work.
Talking to someone is the next step it could be a close friend or family member or making a opponent at the doctors could be better for you.
Even finding a online support group where you can talk to someone who will actually understand what you are going through.
You may feel embarrassed or ashamed to open up to people and have a fear of being judged but just remember that these emotions are normal.
CBT (cognitive behaviour therapy)
This is a type of talking therapy where they try to change your way of thinking and the negative thoughts you are having.
It looks at new ways to deal with you emotions and changing the bad habits that you have.
if you are extremely unwell you may have to go to a clinic for extra help.
you could be a out patient meaning you can go home in the evenings.
Or a in patient meaning you have to stay there for some time until they feel you are well enough to leave and look after your self .
keeping a food journal
Keep a food diary of everything you eat in a day.
Keep note of how you felt during the day and if there is a connection between how your feeling that triggers your eating disorder.
support groups
These are groups where you meet people going through similar stuff as you by attending these groups it will make you feel less alone.
Triggers
Find out what triggers your eating disorder is it stress or pressure that makes you feel the need to control your food.
Do not skip meals
Have a set eating pattern so your body can get into a routine and no when to expect food.
By keeping to meal plan will also mean you have less cravings and become overly hungry which can then lead to a binge later on.
Relapsing back into old habits is common with people who are in recovery from a eating disorder.
If you do relapse the worse thing you can do is give up completely try to remember you have been here before and have gotten yourself through it before so you can do it again.
40 minute run
bodyweight workout
40 second exercise – 20 second rest x 5
4 high knees – 2 press ups – 2 squat thrusts
2 burpees – 2 lunge jumps – 4 mountain climbers
2 squat jumps – 2 side squat thrusts – 4 commando plank
abs workout – 45 second exercise- 15 second rest
shadow sparring 5 rounds 3 minutes
50 seconds exercise – 10 seconds rest x 2
High knees
Skaters
Alternating elbow – knees
Kicks – toe taps
Wood chops
30 seconds exercise
Bycicles
Side leans
Leg raises
Alternating toe taps
Elbow to knee right
Elbow to knee left
30 seconds exercise
legs workout 30 second exercise
sparring
10 rounds 5 minutes
60 second exercise – 10 second rest x 4
High knees
Skipping
Burpees
Mountain climbers
2 minutes star jumps
abs workout- 30 second exercise
combinations
5 rounds 5 minutes 45 second rest
3 rounds 5 minutes shadow sparring
40 minute run
shadow sparring 5 rounds 3 minutes 2 minute active rest
20 minute workout
1 minute exercise – 10 second rest x 4
High knees
Skipping
Burpees
Mountain climbers
2 minute star jumps
abs workout – 30 seconds exercise x 2
Leg raises
Sit up twist
Reverse crunch
Plank leg and arm raise
Wide plank hold
press ups – 30 seconds x 2
Staggered press up right
Hand stand press up
Staggered press up left
Wide – narrow press up
Clap press up
2 minute hindo press up
leg workout
30 seconds both legs x2
1 minute exercise x 2
50 reps both legs
Round kick
Alternating kick
Front kick
Alternating front kicks
Knees
Alternating knees
30 second exercise no rest
workout one
45 second exercises – 15 second rest x 10
Burpees
workout two
45 second exercise- 15 second rest x 3
Stat jumps
abs workout
45 second exercise- 15 second rest
workout three
warm up- 30 seconds exercise
Heal taps
Toe taps
1 squat – 1 side lunge
Press ups
Press up – arm raise
Jab – cross
Upper cuts
5 minute rounds 45 second rest
boxing round
Combinations
Jab -slip – move to left – cross – double jab – cross.
Cross- left switch low kick- switch fake left low kick while moving to right in left stance- cross – right low kick.
power punches
fast kicks
10 minutes kick sparring
One hour run
HIIT workout
1 minute mountain climbers
45 second exercise -15 second rest
burpees
2 step press up
Squat – calf raises
High knee
hindo press up
Star jumps
Lunge jump
1 minute plank jacks
abs – 30 second exercise
round one x 2
round two x 2
press up workout – 30 second exercise
Staggered press up right
Narrow press up
Staggered press up left
Wide press up
Press up lower hold
shadow sparring
5 rounds 3 minutes 1 minute active rest
resistance punching
20 reps x 2 ( repeat without resistance)
combinations
Double jab -body cross- left head hook- cross-hook-cross- roll -right body shot- left uppercut – right hook
Fighting Thai Style 