How
To Strength Train For Martial Arts
Weight Training
One of
the observations Chuck Norris made of Bruce
Lee
when they started to train together was that Lee had "muscles on
muscles". Arnold Schwarzenegger writes that Bruce Lee's physique is one
of the most beautiful he had seen. In one of Bruce's books, "Expressing
The Human Body", many of his routines are explained even with some
pictures of his routine with his own had writing.
The main
point that I make around Bruce Lee's training routine is that he liked
to run a lot. For endurance he ran several miles. You would see that
even though his training changes from time to time depending on what he
is teaching or learning, he still dedicates time to running several
miles as part of his training.
There is a dramatic change in
Lee's physique from Fist of Fury and Chinese Connection to films like
Enter The Dragon where he was in peak physical shape. The human body is
able to adapt to and endure against strenuous bouts of exercise. For
the martial artist this training must focus on endurance, speed and
agility, flexibily range of motion, and most importantly, strength
training.
The
body of the
martial artist must be able to respond to a situation where it's
reflexes are challenged, for example. The martial artist must be quick
and assertive when countering and,in addition, when staging an
offensive. The weapon has to hit the target. Combat, in the martial
arts, is like playing a game of chess. You have to have several moves
ready subsequent to an initial move. A contingency plan. A plan B or C,
if the fight does not end with one strategy.
In the martial
arts, you must also be very flexible with your feet, hands, and torso.
Kicking and punching require the ability to move around your oponnent
and many times targeting a kick or a punch or whatever it is in an
uncomfortable angle. You must also be able to stay in the game with
your opponent and not run out of gas in the middle of a fight.This is
why endurance in combat is very important. It is the weaknesses of most
fighters and one that the opponent takes full advantage of.
Have
you ever seen a lion or a tiger chase a zebra? That's what it looks
like. The zebra gets tired of running and gives up. Finally, strength
training in the martial arts makes you a better fighter because when
you make your body stronger it is able to perform at a higher level and
less effort you have to make to defend and attack with more accuracy
and effectiveness. The words to follow describe the workouts for a
regular martial arts practitioner to become a better martial artist.
There
are so many
movies that are about someone that learns to fight and then wins a
tournament. So many movies that show the training in the martial arts.
I recall movies like No Retreat, No Surrender 1, The Karate Kid, and
Sidekicks. Who can forget the training in No Retreat, No Surrender to
fight Jean Claude Van Damme? This is the type of training that you
want. Someone with a lot of passion for the art. You begin to
understand how to act in a combat situation when you begin to
understand how your body can perform in such situation. In other words,
when you know what your body can do you become a better martial artist.
BEGINNING
Since
you start from the simplest type of movements in the martial arts, do
the same when you are strength training. Focus on strengthening your
hips,legs, arms, and your chest and back.
EXAMPLE:
For the legs:
Lunges:
20 lunges each side Hamstring curls: 10-12 reps (2 sets) Quadricep
Curls:10-12 reps (2 sets) Squats:10-12 squats (2 sets) increase
intensity with weights at your sides
For the arms:
Bicep Curls: 10-12 reps (2 sets) Tricep Curls: 10-12 reps (2 sets)
Shoulder Press:10-12 reps (2 sets)
For the hips:
Lunges
with slight rotation to the side of the rear leg: 20 lunges each side
Hip Rotation with weight: hold a medicine ball,weight, or a weighted
bar across your back and rotate hips to the sides
For the Chest and Back:
Push
ups:10-20 reps shoulder,further than shoulder width and wide pushups.
Pull ups: 10 reps is very good. You can switch from wide grip to close
grip and include chin ups.
****Do this 2-3 times a week
alternating body part each day****This will give you a good foundation
for more advanced martial art training.
INTERMEDIATE
When your martial arts
training
gets more complex. More difficult movements (often more reality based)
requiring more speed and agility, you can include plyometric movements
in your training.
EXAMPLE
Jump Knee Tucks:30 seconds jump up and down bringing your knees to your
chest when you jump up.
Squat jumps:30 seconds squat down and explode into the air reaching up
with your hands.
Plyometric
Chest Exercise: Grab a weight (book,dumbell,a gallon of water, or
whatever) and hold weight in front of your chest with legs shoulder
width apart. Swing to each side back and forth rotating your hips.
Plyometric Kicks:
-Front
Kicks: Stand on your fighting stance. From there,squat down bending
your knees and explode into a front kick (rear leg and lead leg).10
reps each leach then switch leads.
-Sidekicks: On your fighting stance,squat and then explode into a side
kick.10 reps each leg.
****do
this with a of your kicks**** It is very important to reach depth and
power in your kicks. You will notice more speed and power.
Increase difficulty of plyometric exercises adding ankle weights.
ADVANCED
For
an advanced training bout to support your martial arts training you
should focus on maximizing each workout presented before. This means
focusing on form and proper skill and technique. Just like your martial
arts skills and techniques which should be polished by now. You will
look more well rounded and you might want to focus more of quality and
not quantity.
Increase Flexibility:
Doing yoga added to
your martial arts stretching in between strength training to take your
training up a notch. Your body is strong now,you can stretch those
muscles and work on your flexibility. Specific yoga movements and
postures for the martial arts are the following.
-Tree posture -Exalted Warrior -Warrior III -Firefly Pose -Half Moon
Pose
Cardiovascular:
On
a punching bag, practice your fighting arsenal for about 15 minutes
with increasing speed and power. Control your breathing with every
contact. Add ankle weights, a weighted vest, wrist weights
progressively.
YOU
VS. YOU Martial Arts
training
is progressive and sequential. You begin with basic and simple
movements and techniques to some more advanced ones. Building a
foundation based on your body's compatibility with the training you are
doing is the way to go. Strengthening exercises enables you to raise
the bar to more challenging skills and techniques. If you were to train
yourself for a fight against yourself, a stronger version of you will
win the fight. You would have learned more ways to defeat the opponent.
Finally, your workout should always be creative,inventinve, and always
looking for that next move to put your opponent on Check Mate! Your
opponent won't have a Next Move and you can win.
About
the Author
Juan Pablo Covo INTERNATIONAL BUSINESS A.S. PHYSICAL EDUCATION B.S.
http://shop.jpcovo.info
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