I know that everyone trains differently, Sure we go through I'm posing this question in part to see other things I could do to make my training more effective, and I'm also curious what other do to train. I recently started taking classes again after a few years away and am kinda rusty

I usually stretch first then open up with Sil Lim Tao. I'll go do some Chung Chuie then Bil Jee. I usually break and do the Sil Lim Tao again. Then go through the 8 basic kicks, I really only work the first 6 really well, but I do attempt the last two, I'll get there one day! I usually do a little footwork. Lately I've been working on footwork a lot, and I'm really starting to see some improvement, not really in speed, but I can tell I'm moving more economically and telegraphing less and having better balance while mobile. I after tackling stuff like the basics I'll move on to working what ever I perceive my greatest weakness is. Through the course of my training I do the Sil Lim Tao at least 5 or 6 times. It was something I neglected in my training when I trained with Sifu Davis before. I'm so Glad I learned the form and have been doing it more often, its extremely helpful with my structure and economy. If any of you don't know it pick up the DVD. Its one of the tools that I know I'll need one day to be a great JKD'er(that a mook jong, and other miscellaneous equipment as well as a good sparing partner). What do you do?

Body Building Exercises: (2x8 for Upper 2x12 for Lower) for power.

Shoulder Press
Upright Rows
Bench Press
Rows
Barbell Curl
Reverse Curl
Overhead Ext
Leg Press
Leg Ext.
Leg Curls
Calf Raise

Abdominal Training: (BF: Bowflex Revolution) 2x8 for power.

Weighted Crunches (BF)
Weighted Side Crunches (BF)
Weighted Oblique Twists (BF)
Weighted Leg Lifts (Ankle Weights)
V-Ups (No Weight) (2xMax)

Forearm Training: (2x8) for power.

Reverse Barbell Curl
Wrist Curls
Reverse Wrist Curls
Leverage Bar Twists
Leverage Bar Curls
Thor’s Hammer Twists

Bowflex Revolution MA Exercises: (2x8) for power. (NO FOOTWORK)

Punches
Straight Punches
Back Fist
Slight Uppercut
Hook
Side Elbow

Front Kick
Side Kick
Round Kick
Thrust Kick
Forward Knee

Resistance Band Training: (3x15) for speed. (WITH FOOTWORK)

Punches
Straight Punches
Back Fist
Slight Uppercut
Hook
Side Elbow

Front Kick
Side Kick
Round Kick
Thrust Kick
Forward Knee

Punching Bag Training: for endurance, speed, and power. (WITH FOOTWORK)

3 Minutes Boxing
1 Minute Rest
3 Minutes Kicking
1 Minute Rest
3 Minutes Boxing
5 Minute Rest
3 Minutes Kicking
1 Minute Rest
3 Minute Kick Boxing
1 Minute Rest
2 Minute Kick Boxing Cool Down

Endurance Training: for endurance and speed.

Run / Jog / Footwork 1 Mile (Timed)
Jump Rope 10 Minutes w/ Breaks
Shuffle Run
Hill Jogging

Mix up

Note- This is the key to my workout. I find to be a good fighter; one must be able to move from one technique to another without any problems. Therefore I should train every technique with one another, so when I fight I am able to move quickly. I don’t if you train one combination, you train every combination.

Therefore the following is my finisher.


Exercises:

Straight Punch
Uppercut
Hook
Backfist
Side Elbow
Front Kick
Side Kick
Round Kick
Thrust Kick
Leg Hook Kick
Inverted Kick

Heights:

Kicking
Low (Knee)
Mid (Groin)
High (Ribs)

Punching
Low (Ribs)
Mid (Solar Plexus)
High (Face)

The goal is to practice each technique with one another at a different angle. For example this is how I practice the straight punch.

Straight Punch, Straight Punch
Straight Punch, Uppercut
Straight Punch, Hook
Straight Punch, Backfist…..etc.

Then you go on to Uppercut

Uppercut, Straight Punch
Uppercut, Uppercut
Uppercut, Hook

..and I think you get the point.

While you do these repetitions try performing the attacks at different targets.
For example when doing the combination of Side Kick, Straight Punch I do the following.

Side Kick (Knee), Straight Punch (Face)
Side Kick (Ribs), Straight Punch (Solar Plexus)

You might not all like the style I train, however this is what works for me!

Wow! Ian's workout outline makes me tired just reading it! LOL

I have to run and do calistenics because of my job in the military, but I also work on all the basics, punching, kicking, footwork, Sil Lum Tao. I haven't been as diligent lately as I should, but now I have more free time to do so. I also lift and bench on a regular basis as well. I haven't tried the bowflex but I hear good things about it.

Let's keep in mind, I dont do this every day, I split it all up. Yeah I loved the bowflex revolution at first. Then as I grew use to it, I didnt like it for my weight lifting. I found it more usefull for adding power to my martial art techniques due to a foot harness and such. It's a nice peice of equipment but not neccesary. It was close to 2 grand I think. (It's my fathers..so). Anyways resistance bands are just as good I think. I actually prefer resistance bands over bowflex.