An OCRADDICT’s 7 Day Workout Routine

Over the last few months, I have had a number of people ask me about my workout routine. There isn’t anything I do that is “new” or revolutionary, but what I do on a regular basis just works for me. With that in mind, I decided to share some of the things I do to keep myself in the best shape possible.

First, outside of the physical activities that I am going to detail below, it goes without saying that your diet, the food you consume, is a HUGE factor in any training regiment you undertake. Over the last few years I have worked hard to cutout a lot of the junk that I never really gave any attention to in my diet. This includes salt, dairy (to an extent), sugar, processed foods, etc. Also, contrary to popular opinion, I do not consume any pre-workout, Creatine, or similar. I will, however, have a daily protein shake.

One thing you should keep in mind, my workout has never been geared towards OCR, it just works for me. My routine has always been geared towards staying in the best shape possible for various Martial Arts competitions and overall general fitness.

Spartan Beast Winnsboro 2015 (8)

As a bit of a background, OCR is somewhat new to me (last few years). Martial Arts, however, has been a lifelong journey (4th degree Black belt). I have been studying various forms of Martial Arts for 34 years (Tae Kwon Do, Judo, Aikido, Isshin Ryu, Shodokan, etc). I had competed at various levels through my “twenties” and won various accolades including Grand Champion in the Budweiser Championships (many moons ago). While I continue to practice and teach, at the age of 38 many consider you “old” and your focus turns towards getting your students farther than you have gone.

With my training routines, there are variations. I will substitute gym equipment for outdoor runs in the winter, it gets cold here in NJ. I will also switch up my routine every couple of months so I don’t get stale or bored. There are a few routines that I will rotate through to stay fresh and I will usually rotate some of the exercises each week as well. Additionally, I like to stack cardio as much as possible. After plenty of trial and error, I found that my body responds better to this configuration.


IMPORTANT: There have been a number of studies that stress the importance of “rest days”. Please note, the routines below are 7 day routines. These are extremes and should not be adhered to without incorporating a rest day. While my routines do vary, there are circumstances where my daily life creates a rest day for me, then the routine shifts around.

About Joe DiFiglia

Fitness and sport enthusiast. Spartan Race Junky. I have been a martial artist since the age of 4 and addicted to anything challenging. Years of Martial Arts training provides the ability to keep going when my body really wants to quit.