white lily

yeah I did it 2 times/week while preparing for competitions. Great method of interval training. depending on your art you will want to look at different interval lengths...but generally keep them shortish to stay anaerobic. the book 'essentials for strength and conditioning" form the NSCA has good info on general interval training and I found a free e-book at https://www.martial-athlete.com that has martial specific info on interval training cheers

your back problems must suck... you may want to consider why you are bench pressing at all??? The bench press is a bodybuilding movement and I am assuming by the fact that you are on a martial art site that you are lifting to support your martial training...Is this so? If so, it may be time for a paradigm shift...think outside of the box...the bodybuilding box that is. Some say that the popularity of bodybuilding since the '70's has been an unfortunate addition to the development of strength for sport. they are 2 different entities that just happen to use weights (resistance) search out the truth about training. Paul Check has great free info...just google him also look at https://www.dragondoor.com and https://www.martial-athlete.com cheers

plyos are great...lots of good info on the net. google 'donald chu' or 'vern gambetta' for info. https://www.humankinetics.com also has good books to buy but https://www.martial-athlete.com has a great free promo e-book. cheers

Intensity is missing factor in your question. How 'hard' are you running? How 'fast' are you skipping? Skipping can be more intense that jogging but you must be above 3 revolutions/second. this said, bouts of interval style sprints can be more intense than skipping at 3rps but not as intense as skipping at 5rps. Do you want to loose weight or get into better fighting condition? google 'buddy lee' for good info on skipping and martial-athlete.com for getting to betting fighting condition cheers

just make sure that you train for your art. General weight training has very little transferability to the the specific requirements of the combative arts. take the time to search the net for info...maybe start at https://www.martial-athlete.com or the https://www.dragondoor.com. Both will give you the specific training info you desire. cheers

there are good website with this info... google Charles Staley, Charles Poliquin, Juan Carlso Santana or Vern Gambetta! also check out https://www.myodynamics.com, https://www.drsquat.com and https://www.martial-athlete.com all 3 have great info! cheers

reflexes can also be thought of as conditioned responses....the more you practise a movment the quicker it will become...and remember that 'practise' can be mental or physical also our reaction time is made up of 2 components the time it takes for yours eyes and optic nerve to relay the image to you brain and the time it takes for your brain to stimulate the correct muscles to move we can do much about improving the first componet but the second can definately be altered wiht quality training...use the 6'S's of athletic preparation as you guide strength speed skill stamina supplenes spirit charles staley and https://www.martial-athlete.com (free download) have good info on both sites cheers

I agree with Dave...watch the videos...find a good instructor. I fought for Canada at the WKF worlds in Madrid. there is more to say than this fourm can do justice... besides the other champions mentioned look for videos by wayne otto and ticky donovan as good places to start...they may be a little dated now but still good for a start . also look for quality info on physical conditioning... charles staley charles poliquinn ian king get all of the free info youcan from these guys websites also check the free downloads at https://www.martial-athlete.com good sport specific training info there

good luck 'one two step' in addition to tokey hill's stuff...(I have trained with him a few times and like his style) check out the promo e-book at https://www.martial-athlete.com. It free and gives you tonnes of info on sport specific training and preparation for martial arts also charles staley has some good stuff...just google him

good summation... just a quick addition... the NSCA journal of S+C Reasearch published at study of punching in boxing in '91 (I think) the reaserchers concluded that 39% of punching power came from legs, 37% from torso and 24% from arms. You could argrue that boxing punches and MA punches are different I guess... but it does give a foundation to work from.

If you want other ways to strengthen you core, google Paul Chek...he has some interesting ideas around core stability. also https://www.ballbearings.com this is a swiss ball site https://www.martial-athlete.com has some stuff to do you use stability balls, medicine balls, wobble boards, foam rollers? I have no experince with pilates but have heard its great for core devlopment.

the calf "muscle" is actually a grouping...the gastroc is mostly fast twitch used for the jumping/sprinting/explosive movements we do the soleous (mostly slow twitch) is the work horse that helps us through our regular day...standing/balance/walking plyos, ballistics, resistance will all help your vertical/horizontal jumping and leaping also, you may want to approach things from a "train the movement not the muscle" angle. While training a muscle in islotaion bodybuilding style can provide benifits, analyzing the motion and traing in ways that closley mimic that motion will provide great benifits. More sport specif benifits/martial art specific benifits If you like links check Charles Stayley's stuff at https://www.myodynamics.com he has lots of good info also https://www.drsquat.com Fred Hatfield and https://www.martial-athlete.com

do you mean that the jaw would grow weird?

sounds like training can be broken down into 6 areas speed strength stamina skill spirit (mental training) suppleness (flexibility) on a scale from 1-10 (1=lowest, 10=highest) what score would you give each of these component?