karate - jogging - wheight lifting: what ratio?

[Jack]

For building up speed with your weight lifting, you have to include Pylometric training. I'm not totally sure, but it involves explosive movements - ie when you do the weight, for the pulling, contracting, most strenuous part of the movement do that bit quickly, then lower at a normal speed. It has something to do with fast and slow-twitch nerves. I'm not completely sure since I don't know too much about Pylometrics, but these websites should help...

 

http://www.turtlepress.com/ufs1a.html

 

http://www.turtlepress.com/wtmaa.html

 

http://www.turtlepress.com/wsa.html

 

Hope you find them helpful and an insight into speed increasing and weight lifting

 

 

[SaiFightsMS]

Hi Henning strenght work can be done in short sessions with split routines just working one muscle group at a time. Many people do a push-pull split. Doing chest, triceps and shoulders in one split and legs, biceps and back in the other split.

 

To balance the back muscles chinups are quick and a good balance to pushups. With weights lat pulldowns and rowing.

 

If you gym has a back extension bench that would be helpful to you as well.