Training by adding more weight to your body

[BruceLee]

Have any of you done this? I understand that adding weights to your ankles and wrists and anywhere like a weight vest can mess up the joints, but is it better on your muscles and does it relaly help ur speed? Oh and one more thing, about the joints, do the joints somehow get stronger or whatever as u add strain to them like bones, or they just stay the same?

[monkeygirl]

Well, you could say that weight lifting is bad for your joints, as well. And it is if you do it improperly. I think the same thing basically goes for ankle weights/weight vests. Dont' try too much weight all at once, and don't fully extend your techniques (if you do, do it very slowly) so as not to hyperextend anything.

 

Any kind of weight training (when done properly) can increase your speed. There are a few factors:

 

1. Which muscles you work

 

2. Work the dichotomy

 

3. How much weight

 

1. Which muscles you work

 

It's important that you focus on muscles that you actually use in your martial art! It's always important to be well-rounded in your fitness routine, but if you have to choose between muscles, choose the ones you actually use. For example...if my art does nothing but punch, what sense does it make to work my legs, other than for the sake of being well-rounded? That's a kind of broad example that you should apply more narrowly.

 

2. Work the dichotomy

 

Work opposite muscles! If you strengthen your biceps but not your triceps (the muscles responsible for extending your arm out for a punch), you'll find it much easier to pull your punch away than to throw it out. Basically, one side of your arm is quick while the other is slow. Muscles always come in pairs (when one contracts, the other releases), so make sure those pairs are well matched.

 

3. How much weight

 

This is a safety issue more than anything...you don't want to overstress your joints and bones. Bones get stronger from resistance...your joints get "stronger" because your muscles are holding them together better. However, don't push it too far or you could injure yourself.

 

I like ankle and wrist weights because they allow complete range of motion, and basically follow you wherever you go. This automatically works the muscles you need. If you have access to a gym that has this piece of equipment, I strongly suggest you use a Cybex FT 360 or similar piece of equipment.

 

http://www.allaboutfitness.com/images/ft360cybex.jpg

 

It's completely adjustable and has ankle/wrist straps. I often strap the arms to my ankles and do some kicks with a little weight...it's one of the most effective tools I've ever seen or used!

 

Anyway, that's what I've learned with time and a little experience, but little to no technical knowledge. If any of my info was wrong, please correct it.

[BruceLee]

Wow... thank you for all the information. Well, I don't really have anything like that machine and I don't go to a gym, but I do have ankle-strap weights that I like to use. Well, thanks again.

[mikS]

Well, you could say that weight lifting is bad for your joints, as well. And it is if you do it improperly. I think the same thing basically goes for ankle weights/weight vests. Dont' try too much weight all at once, and don't fully extend your techniques (if you do, do it very slowly) so as not to hyperextend anything.

 

Any kind of weight training (when done properly) can increase your speed. There are a few factors:

 

1. Which muscles you work

 

2. Work the dichotomy

 

3. How much weight

 

1. Which muscles you work

 

It's important that you focus on muscles that you actually use in your martial art! It's always important to be well-rounded in your fitness routine, but if you have to choose between muscles, choose the ones you actually use. For example...if my art does nothing but punch, what sense does it make to work my legs, other than for the sake of being well-rounded? That's a kind of broad example that you should apply more narrowly.

 

2. Work the dichotomy

 

Work opposite muscles! If you strengthen your biceps but not your triceps (the muscles responsible for extending your arm out for a punch), you'll find it much easier to pull your punch away than to throw it out. Basically, one side of your arm is quick while the other is slow. Muscles always come in pairs (when one contracts, the other releases), so make sure those pairs are well matched.

 

3. How much weight

 

This is a safety issue more than anything...you don't want to overstress your joints and bones. Bones get stronger from resistance...your joints get "stronger" because your muscles are holding them together better. However, don't push it too far or you could injure yourself.

 

I like ankle and wrist weights because they allow complete range of motion, and basically follow you wherever you go. This automatically works the muscles you need. If you have access to a gym that has this piece of equipment, I strongly suggest you use a Cybex FT 360 or similar piece of equipment.

 

http://www.allaboutfitness.com/images/ft360cybex.jpg

 

It's completely adjustable and has ankle/wrist straps. I often strap the arms to my ankles and do some kicks with a little weight...it's one of the most effective tools I've ever seen or used!

 

Anyway, that's what I've learned with time and a little experience, but little to no technical knowledge. If any of my info was wrong, please correct it.

 

Instead of that very expensive machine. Just buy one olympic sized barbell, 400 pounds of weight, a bench with a rack, and some dumbells. That woudl be all the equipment you ever neeed for GREAT workout.

 

Oh yes, ankle weights and wrist weights don't work the muscles you use for MA. Wrist weights for example: you punch with your triceps and deltoids (these are the muscles you use, besides your legs). Punching with wrist weights doesn't work either of those.

 

If you want to punch faster, train with 160z boxing gloves.

[monkeygirl]

I'm confused as to how wrist/ankle weights don't work MA muscles..? You're going through the same movements that you normally do, but with resistance (weight).

[BruceLee]

yeah, i've read that after learning how to move fast with the weights on, you can move even faster without the weights.