scohen.mma

I asked my Sensei, Jerry Figgiani, about a good workout that would benefit me in Martial Arts. The Dojo that i train at offers Koryu Uchinadi, Shorin-Ryu Karate, and Japanese Judo, so he was giving me a workout that worked for both striking and grappling. He assigned me a Circuit to do twice a week, and a Plyometric drill to do twice a week. The Circuit would benefit me in grappling and the plyometric drills would give me explosiveness everywhere. Monday: Circuit (3 - 5 sets) 8 Bent Over Rows 8 Upright Rows 8 Military Presses 8 Lunges each leg 8 Squats with a Jerk 8 BB Curls 8 Overhead Tricep Extensions 8 Deadlifts Snatch (5x3) - i added Clean and Jerk (5x3) - i added Tuesday: Plyometrics (2 -3 sets of both) 30 seconds of Clap Ups (pushup variation) 30 seconds of Mountain Climbers 30 seconds of Vertical Jumps (repeat for 5 minutes) 30 seconds of Plyometric Pushups 30 seconds of Knees to Chest 30 seconds of Plyometric Pushups2 30 seconds of Lunge Jumps 30 seconds of Punches with Resistance Bands 30 seconds of Box Jumps (repeat for 5 minutes, the first to sets will be repeated) Wednesday: rest Thursday: Circuit Friday: Plyometrics Saturday,SUnday: rest Does anyone have any adjustments to make? any comments or suggestions are greatly appreciated.

I have found that doing exercises explosively for 30 to 60 seconds is the best way to do stuff. for example, 30 seconds of an explosive tricep workout such as diamond pushups or tricepe xtensions, and then immediately going to 30 seconds of explosive leg extensions. this way, you get muscular endurance, and since your lifting explosively, also getting explosiveness. just like doing 30 seconds of DB/BB Curls and then doing 30 seconds hamstring curls.