exercise routine

[raipizo]

I'm finally getting back into exercise now that i have the time to, but i'm curious as to what i should be working on, my martial art is obviously kung fu, so i want to maintain my speed but i was wondering what exercises, if anyone has a regime like written down or something share some pointers on what i should be doing. Thanks brothers, you're the best.

[yannis]

Try this website: http://www.turbulancetraining.com
It has plenty of small workout programs (30-45 min) 3 times a week that help burn fat and build your stamina, through interval training.
At least that's what I am using and It features some explosive bodyweight- only exercises too.
You could also take a look at marcusfisher.com for MMA training workouts (MMA fighters also need speed and explosiveness). I have not checked that last site, since it seemed to have similar regimens.
Waiting for your opinion.
Yannis

[raipizo]

Looks pretty cool i'll look into it, thanks.

[ogrelee]

For your fitness and strength routines, as a martial artist your priorities are in the following order:
#1. Weightlifting (Can be bodyweight or equipment)
#2. Cardio
#3. Plyometrics
#4. Flexibility

The less specific the weight training movements you choose, the more overall athletic benefit. Research has shown that weightlifting increases flexibility as well (As opposed to the superstitious belief that it impairs flexibility). Trying to add specificity to yor weightlifting will not help your skills. research from everything to bowling to dancing to basketball has shown that weighted skill training backfires. The less specificity your strength, cardio and flexibility routines have, the better they are for the skills you want to develop.

You should lift for strength Monday and Thursday, followed by a recovery workout on Tuesday for either cardio or flexibility, followed by another workout Wednesday for cardio or plyometrics (these can be combined.) Then you come back to your lifting day, followed by two days of lighter recovery work, skip a day for pure recovery and muscle confusion, and start the cycle again.

Start every session with a serious warmup, perform your forms training, then your skill training and drills, then your real exercise routine. Remember, for skills and form training, If you have a heavy workout before you start, you will only be conditioning and reinforcing your skills to act sloppy and tired if that's the way you train. Always try to do skills and form while warmed up, but still fresh enough to perform crisply and with accuracy. When your form is less than perfect and you are beginning to lose focus, it's time to get right into your fitness program. Getting into the fitness routines afterward also means you are pre-exhausted, requiring less work to make meaningful demands on your skeletal muscles and your cardiovascular system.
If you spar, try it at the end of the whole routine when you are completely wiped out. (I'm not talking about skill practice or drills here).


A great weightlifting routine
Begin with abdominal training
Crunches, oblique crunches, reverse crunches, reach and catch (I add heel pulses and ins and outs) Then
#1 Breathing Squat 1X20 (One set or to exhaustion) This is the king of all weightlifting maneuvers. Do not skip it. If you are afraid of it, I can post alternatives, but they aren't any easier. Rest 3-5 minutes, then:
#2 Pullover 2x8 (No more than 20 pounds, or you risk injury)
Rest 30 seconds, Then:
#3 Partial deadlift 2X8
#4 Military press (AKA front press) 3X8
#5 Pull downs or chin-ups 3x8
#6 Barbell curls 3x8
#7 Bench press 3X8
#8 Calf raises Or Donkey Calf lifts 2X8, each side
#9 Wrist curls 2x10, each side
#10 Reverse Wrist curls 2x10, each side
Each set is allowed only thirty seconds between for rest, each # is allowed only 1 minute between, except the squats. It's a good idea to set up your weights so you can follow up with the next movement quickly.This is an extremely demanding hi intensity workout, provided you use at least moderate weight, and you have been performing skills and forms and such.

Follow this with a light stretch or with a light rejuvenating qi-gong session, like the 8 piece brocade or the soft version of the yi jin ching.
On the first day of recovery, end your session with either a hard cardio workout (Thresholds, peaking runs, peaking thresholds, ETC.) or with a good yoga program. I prefer the yoga, done softly.(I'm old, diabetic and a wimp these days).
On the second day of recovery work, end your session with a decent plyometric program. I intersperse my plyo's with the aforementioned cardio runs. Kills two birds with one stone, and I have a chance to get past my Doms. Sometimes, I add a yoga day afterward or just take it off. Then do my weight day again.
Hope this helps.

[raipizo]

Yeah, i need to get back to going to the Y soon, been studying for finals and on vacation lol. I usually do a variety of exercises arms and back one day, abs and legs the other. I also add some cardio every day and stretching usually.

[ogrelee]

The exercise routine above hits the major groups and does it in such a way to trigger a metabolic, chemical reaction. putting a heavy emphasis on the two major areas of the human form that carry weight, the hips, thighs and lower back, and the shoulder complex or shoulder girdle.

Working on your arms, as in biceps, as a workout, is pretty useless for a martial artist. Movements that use a larger number of joints are more useful for our purposes. Integrated strength comes from large compound movements. Not only that, but your biceps will never get bigger than your shoulder complex will allow. (Some people are exceptional in the biceps area, but they are rare. They have large biceps and shoulders, but a shallow chest and narrow shoulders in comparison. Not only that, but they often have ankles and calves like a 12 yr old.

The squat is king because using it heavily can produce gains in body parts that aren't even being used. This comes from a massive systemic overload, which triggers a metabolic reaction to grow muscles all over the body. This exercise, done correctly, taxes the body so severely that 3 or 4 days of recovery are needed.The result is called "The knock-on effect" and it means that the whole body responds with a growth reaction.

Look up the "twenty rep squat routine". Don't take my word for it.

[Wind]

20 rep squat is where it's at. Been doing it for a while now and it's no joke. Rest, eat and drink a lot of milk.

[raipizo]

I'm gonna try that actually i just need to get a bar wrap so it doesn't snap my spine in two lol.

[raipizo]

As for plyometric, got any regime for that? i'm pretty much gonna use the one you posted . Check out the Manta Ray barbell pad. i just bought one for the squats and it's on the way in the mail now.

[raipizo]

I got the manta ray today, came in the mail so I go down to put it in my dumbbell...it didn't fit. I forgot the barbell I had has a metal like sheath over it making the grip thicker and larger than an inch in diameter so that sucked. Gonna go try to find a barbell to fit, needs to be compatible with my 1 inch weights too. Do you use a squat rack? Or what? Just wondering what I all need.

[Wind]

No barbell pad needed!!!

[raipizo]

Psh, screw that lol. I got it to fit :]. I'll start doing my squats and stuff this week. Just getting off vacation.

[JamesC]

Raipizo,

If you're having pain from the bar while doing squats it is because you are using a high-bar position, which has some problems in itself.

Have you ever looked into Mark Rippetoe's Starting Strength program? He has excellent books, dvds, and forums for people wanting to learn proper squat form. Most heavy squatters use the low-bar position because of the placement of weight while going past parallel into a full squat position. Low-bar has the weight rest along your upper back as opposed to any bones. It's much more comfortable and efficient, imo.

[raipizo]

Never heard of it, I'll look into it though, thanks :]

[Wind]

Do Hise shrugs. Along with just doing squats, over time you'll get used to having a bar on your back.