fangshi

As with any plyometric routine it is entirely possible to over train as these types of routines are very taxing on the body . Before any such routine is started there should be a pre-existing strength/fitness base that should be relatively high . If that base level does not exist than you are opening yourself up to an increased risk of over trainning and injury . The program did increase my vertical jump , but , I started the program , stopped and then proceeded to follow a six week strengthening and flexability program before I started the Air Alert III program once again . Each person fitness level will vary so the amount of prep time will also vary from person to person.

Me too . Your workout and nutritional plan should reflect your personal goals . Personally I train to enhance my skills not my weight but that is my agenda . Let us know what your physical agenda is and we will try to help .

Here is a post from a while back that can help . The work out on the link is tough and effective . Have fun http://www.karateforums.com/viewtopic.php?t=20509&start=0

We were always taught that flying kicks like that were quite effective for combat with someone mounted on a horse .

Here is a link that has some good info to get you started http://www.sport-fitness-advisor.com/plyometric.html My personal prefrance on running is ; SPRINT days 100 m . 12 to 20 times . 1 min rest . as fast as possible INTERVAL days 400 m. 6 to 8 times . 1 min rest. as fast as possible AEROBIC days 4 miles takes me about 1/2 hr

A lot of it depends on where your levels are now . But if you really want a all around solid workout try something to this effect . ( change what you need to fit your goals ) RUNNING - daily . alternate between interval/sprint training and aerobic running . ABS - daily STRENGTH TRAINING - 2 to 3 times per week PLYOMETRICS - 2 to 3 times per week SKILL TRAINING - 4 to 6 times per week This type of routine will help you build your skills and conditioning . Also remember a good diet is important too And take a rest day once a week . It does help . Congrats on passing your college course . WELL DONE !!!

in my experience it is best to have a well rounded and complete program . One that incorporates running both anaerobic and aerobic . Strength training , plyometrics , conditioning and skill training . Lifting heavy is great for strength building but I shy away from trying to keep up with bodybuiders as they have far different goals . I like to really focus on skill training (everything from basic techniques to drills and sparring ) and use the other components as a compliment to building and bettering those skills .

You really don't want to get into the habit of throwin one jab all the time as a good fighter will time you . You need to be able to throw your jab from just about anywhere . It takes time and practice . Train on bag and shodowbox but to get the timing down there is only one way to get it down and that is in the ring . Keep at it , in time it will come .

more of a rehab thing . Lower back surgery 2 months ago . need to maxamize strength in that area ASAP . Not that I would ever push beyond limitations so workouts are not overly intense at this point but form is good and workout is well rounded . just looking for advice on the effectivness of two a day as opposed to one at medium intesity at best .

The more prepared fighter has the advantage .

Is it better to train abs once a day or can you effectivly train abs in morning and night ? I know people who swear by both .

Are you talking about eastern as being more of an internal and western being more of an external practise ? I think no matter the geograpic location Internal and External training are practised . Personnally I see great value in both . And enjoy mixing things up as often as possible . To me the more variety the better so long as the personal goals that I set for myself are relentlessly being pursued .

Good site . lots of info . If you are so inclined his books have tons of great trainning tips and workouts . If you only go twice a week than suplimenting with one of this guys workouts would be a step in the right direction . Be forewarned , this guy is a maniac !!! Expect to have a love/hate relationship with any workout this guy creates . Not to mention several minutes laying on the floor "resting" .

I like my heavy bag . I had mine made custom so I can't really give you a price that would be relavant to what you would be paying . Mine is stuffed with rags and weighs about 80 lbs . I have the attachment at the bottom which is nice as the bag does not swing near as much . It still moves but the bottom doesn't swing out so repetitive hitting is a bit easier .

Can't say as I have ever used a clubbell but kettlebells can be a fun way to add variety to your training program . They are basically a dumbell with the handle on the top instead of the middle . Alot of the movements have large dynamic movements to them and are more whole body than the isolation type movements of the typical or traditional dumbell movements . If you are looking for a good progam , I like this one http://www.dragondoor.com/v103.html I started out buying one kettlebell and then bought a second one later . Make sure you look around for the equipment that you like as prices and styles vary BIG TIME ! There are SEVERAL movements (almost all ) that are in the ketllebell programs that can be done with a dumbell or plate or other type of weight . When I started looking into these programs I was given the advice that I should look into the program and decide if investing in the weights was worth it for me . They are obviously designed for the kettlebell but you can get the idea with other things before you shell out tons of cash . As for the size of the bell , well that totally depends on your fitness level and goals . You will quickly find that the weight for one movement is far too light for another and far too heavy for another .

A good heavy bag program will build striking power and endurance without building the big bulky muscles that you speak of . Building large muscles is typically a result of higher resistance training combined with a diet designed to make you bigger and filtered through your genetic disposition for muscle growth . There are tons of bodyweight programs out there that build strength . Many of these are quite good . When doing these you should be sure to increase resistance as your strength builds in order to avoid hitting the point where muscle endurance is the only result of the excersize . For example when doing push ups from the beginner position which is knees become too easy than move to a flat body position and when that becomes an excersize in endurance move to an elevated foot position . And so on . Have fun with it !

This type of pain could very well be a tendon or tendonitis type injury . Alternating hot and cold treatments have helped me with these types of nagging injuries . Theraputic ultrasound has also had positive results for me . A good physio-theripist can do wonders . Often these types of things are caused by an inbalance of strength in the muscles in the Quad and hamstring muscles . Be careful with stretching as has been said in the posts above . NO ISOMETRIC style stretching for a while . The last thing you want is to create a worse injury to that area . If the pain persists go see your doctor . He/she can definitly help . Often anti inflamitories are perscribed . along with rest mild stretching and strengthening movements , hot and cold therapies and support for the area . I have had a few students that were give orthotic inserts tension wraps and even braces depending on the specific injury . That being said I am certainly no doctor and perhaps it would be prudent to go see one . Even if it is just to rule out any severe injury . Often they will have the resources to give you several avenues in which to follow . GOOD LUCK ! GET WELL SOON !!

13 is a good age to start boxing if your really into it . Boxing is an all encompassing discipline and you will need to dedicate yourself and your time into it if you wish to be sucessfull . If your ready for that kind of comittment , then go for it . As you are 13 , I would talk to your parents and ask them to check things out for you . The trainers at the gym will know exactly what type of workouts you should be doing as they will be able to see what level you are at and what needs to be improoved . Make sure you eat healthy and work hard GOOD LUCK

In my travels I have been able to visit the south east asian area and the "boxing" of the thai , cambodian , laus , and burmese people is similar . With the close proximity of those countries and the way the people there have migrated over the last 1000 years or so there is a very good chance that they all influenced one another in some way . Hard to say where it started and not sure that it matters all that much . They all seem to be very effective and fun to practise and watch .

Yes , often we all feel the time crunch . I myself go through this on a regular basis . A wife , 2 kids and a job that keeps me away from home about 13 hrs a day , 5 days a week will do that . I have found that high intensity , quick burst workouts go a long way towards helping with my training . Not sure what your current goals or training are like so specifics are hard to pin down but here are a few things that I do that help get me through when 10 min is about all I can spare . 10 quick and short sprints ( anywhere from 50 to 200 m ) are good for getting that heartbeat going . 10 min on a staitionary bike going all out really gets the legs pumping . 10 min on the heavy bag is often one heck of a work out !! A quick bout of 10 burpees , 10 push ups , 10 body weight squats , 10 any sit up variation . For as long as you have or as long as you can , is fun . 10 min basic technique can be helpfull in time crunches for keeping the rust off . I do 1 or 2 at a time depending on time and difficulty of technique. Run through a form or kata or whatever they call it in your particular style. Some may take more than 10 some less . 8 to 10 min of a well organized ab routine can be very effective . If you are advanced physically you may want to add a thera band or medicine ball or one of those stability/swiss balls . This one is my favorite but can take longer than 10 min depending on you . 1) flat bench press (as much weight as you can handle for 5 to 8 reps) move to chin up bar without resting and do as many pull ups with hands facing away from you as you can . move to heavy bag and strike as fast and hard as you can for 30 s to 1 min. 2) catch breath (not too long ) 3) military press (as much weight as you can handle for 5 to 8 reps) handstand pushups without resting move to heavy bag and strike as fast and hard as you can for 30s to 1 min . 4) catch breath 5) curl ( as much weight as you can handle for 5 to 8 reps) move to chin up bar without resting and do chin ups with hands face in move to heavy bag and strke hard and fast for 30s to 1 min. 6) catch breath 7) at this point depending on time and energy you can throw in dips and/or pushups to round out workout . BE SURE TO WARM UP AND COOL DOWN There are a bunch more that I do but you probably get the picture by now . VERY GENERAL STUFF Fast and hard for a few minutes is always better than nothing !!! park at the back of the parking lot never take the elevator get a bike and use it when you can instead of the car make the best use of the time you have and use you imagination . hope this helps a bit If you want more specific stuff let me know your goals and interests and I will help you figure something out .

For stationary bridge (neck) perfom as regular bridge but fold arms over your chest . Use head instead of arms . Start with resting the weight on the back of head . After your strength is good then rest weight on top of head . After that use forehead .

for hips and legs my favorite are leg swings ( front , side , back and cresent ) with the knee straight and no snap at the end . Also the mule kick and dirty dog are good for loosening up that whole hip , butt and groin area .

I suppose $300 is alot but I have seen semi and private lessons go for that per class . Not sure about your area but there are several in my area that offer reasonable group class rates and even a few schools and teachers that are willing to work out some sort of arrangement with you .

Have practiced blindfolded for decades . Once a month or so I will throw a blindfold on and practice basic techniques , forms and a few contact drills with partner ( mostly push hands sometimes sticking drills too ) . Aside from the comic relief it really helps with balance and co ordnation . Not sure fighting would a good idea , for me anyways . have a hard enough time not landing on my butt without any help .

Isometric stretching does strengthen the tensed muscles as some form of resistance is applied . Not to say that it would promote hypertophy in large gains but more like muscular endurance . There could be some gains but IMO that could be different depending on body type , current physical condition , diet and genetic predisposition to muscle gain . Some people seem to gain muscle with a good sneeze . As far as being the most effective for improoving static flexability , it does work . I however prefer proprioceptive neuromuscular facilitation . Thats just me though . here is a link for all types of stretching . you can decide for yourself http://www.bath.ac.uk/~masrjb/Stretch/stretching_toc.html#SEC1