I workout six days/week, lifting weights, doing cardio, taking kick-boxing classes, running hill sprints or stadium steps, doing plyometric drills, practicing my routine, and working on my flexibility. It sounds like a lot, but spreading it out over six days each weeks allows me time to fit it in.
I break up my body parts and rotate through them every four days. On one day I do chest and triceps, the next is legs, then back and biceps, and finally shoulders and abs. I have found that I am not one to add muscle easily to my upper body, so it is important that I lift heavy. My legs on the other hand have a mind of their own. I don't do much lifting for my legs. The hill sprints, stadium steps, and plyometric drills do the trick.
As for cardio, I try to mix it up and not do the same thing everyday. I rotate between the elliptical trainer, the Stairmaster, the stationary bike, and kick-boxing classes. These activities also keep my legs in top condition. I usually do 30 minutes of cardio in the off-season, and 45-60 minutes when a competition is close.
To maintain and improve my flexibility, I do a total body stretch after each workout. I have found that neglecting this aspect is a big mistake! When my body is tight, everything is more difficult, especially when it's time to practice my routine.
Speaking of practicing my routine...I try to practice 2-4 times per week, depending on how comfortable I feel with it, and how close the competition is. At each practice, I run through my routine twice, full-out, then use the rest of my time to fine tune things. I also do a lot of videotaping, to see what areas need work.
This is just a brief overview of what I do to stay in shape. It would be impossible for me to get more specific, because I am constantly making changes in my program. It is important to change your routine so that your body doesn't get used to the same old thing, and stop responding. Check back soon to see some of my favorite plyometric workouts!
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