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This page is a collection of work presented by PES199 at Eastern Oregon University for Fall 2009
Diet
You can find an example of my food log here
http://skinnykickboxerchick.wordpress.com/files/2009/12/scan0030.jpg
http://skinnykickboxerchick.wordpress.com/files/2009/12/scan0031.jpg
You can see my scribbles on it in terms of initial reaction.
What I realized when doing this, is right now with the fact I am not actively competing I do not need to overly stress on diet. I tend to take too much into diet number, After playing around a lot with it I came to the following conclusions Read more »
Fitness Testing
Orginally I used the fitness testing set up from Crossfit for my fitness assesment. As my training has evolved I have come to the conclusion that I made a wrong decision and thats not a clear indicator of where I was in relation to where I am going towards.
The thing with where I am going is the two biggest things are muscle endurence , and cardio endurence, I need to be able to do a lot of work in a very short period of time.
If I would of done the research earlier, I would of probably done the Sparq testing (check my training plan for more info) It works with Power, Reaction, Agility which in kickboxing needs to be the aspects focused on.
Details
My final training plan
I think the one thing I learned in this is there is still a lot to learn, and this document is going to always be evolving but here is the last version for this term
http://skinnykickboxerchick.wordpress.com/files/2009/12/trainingplan6.pdf
New Version Training Plan
Bonnie Wilson PES199 Training Plan New Draft Version Background: goals related to weight loss. At the time I was 230lbs and has tried many different things to loose weight that had not been working. Now I average between 140 and 145lbs and feel like the weight situation is under control. I am in a transition where this is no longer about weight loss, and this is about learning how to become more of a compete athlete, a better kickboxing student and prepare being ready for the next steps, either coaching or competing.
Diet Goals
Goals
-Continuing to keep weight in “maintenance mode”
-Avoiding pre-packaged food.
-Focus on Whole Grains, Fruits, Vegetables, and Protien
-Focusing on quality macro-nutrients
-Four to Five Meals a Day
Keeping it simple
Something my trainer and I have talked about frequently is the need to keep it simple, because my workouts do not have to be so complicated and I can just take 15 mins at a time and shadow box in the mirror.
I am curious as to what people have found for simple workouts when time is of the essance
The Zone Diet Plan-
A lot of athlethes I know are using the Zone Diet.
Does anyone have experience or an opnion on it?
The Zone Diet Plan-
A lot of athlethes I know are using the Zone Diet.
Does anyone have experience or an opnion on it?
Finding enough time to make it work
I have a quandry
For me to get better I know I am going to have to put in more hours then I am doing in the gym right now, if you look at my peridozation plan below I have some big goals ahead of me.
But between school and family commitments I am finding that I am having a hard time putting in the extra hours.
Any suggestions?
Perfect article on Tapering for MMA
http://grapplearts.com/Tapering-Peaking-Article.htm
I found this article when trying to research tapering. To me it had a lot of good information
Peiodization for Nutrtion
I was reading an article for regarding nutrtion prepearion for a fight and I am curious if anyone has heard the idea of periodization from the nutrtion stand point.
Perceptions of psycholog to the success in competitive kickboxing
I was reading an article I found online, and to be honest, I still do not understand most of it, but it talked about how important mental conditioning is.
One of the things it talked about it how much eaiser it is to deal with the fighting and punching when you keep doing it.
When you realize things just dont work
I used to use crossfit as my biggest amount of crosstraining but the more and more I am reading the more and more I am hearing that Crossfit is not the way for me to be going for crosstraining. I am looking cross training ideas to shake up my training plan, I did a spinning class today and that was great but I am looking for more ideas
A possible taper plan
http://skinnykickboxerchick.wordpress.com/files/2009/11/taperplanv1.pdf
This is really rough at this point but using the feedback from all the readings I have come up with this
Body Measurments
I got my Body Mass Calculations done
I am not sure how accurate those are, but these will get reflected in my new goals as to changes I want to make Read more »
ACSM statements
One thing I would like to point your attention to are the ACSM guidelines for strength training and some of their other position statements. I'm sure you will find these interesting in relation to your workout programs. You can't get more definitively research based then these statements.
Streching
My coach and I have been talking about stretching lately so my body can take to the contact and beatings better
http://skinnykickboxerchick.files.wordpress.com/2009/10/zacs...
Here is what we have so far. If anyone has input I would love to hear it :)
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