Excellent Sequence

[AnonymousOne]

Here is an excellent sequence to build up your anaerobic endurance, agility, strength, speed and power - all in one.

Warm up thoroughly by a light jog up to about 30 minutes

Sprint 100 metres

Do 50 burpees

Sprint 100 metres

Do 50 push ups

Sprint 100 metres

Do 50 burpees

Sprint 100 metres

Do 50 burpees

Sprint 100 metres

Do 50 push ups

Sprint 100 metres

Do 50 burpees

Sprint 100 metres

Do 50 burpees

Sprint 100 metres

Do 50 push ups

Sprint 100 metres

Do 50 burpees

Repeat whole sequence up to 4 times (except the warm up); then cool down for 10 minutes

If the 50 reps are too high, start off with say 10 or 20 & build up

This is a grueling sequence if you attack it like you should .... hard.

This sequence has been designed to work your whole body and it does if performed properly.

Have a try of it and let me know how you go with it

[vertigo]

burpees? explain...

[AnonymousOne]

burpees? explain...

http://www.bodybuilding.com/fun/henkin18d.gif

 

Alternative

 

http://www.bodybuilding.com/fun/wiggy2.gif

 

To perform a Burpee:

 

Begin in a squat position with hands on the floor in front of you.

 

Kick your feet back to a pushup position.

 

Immediately return your feet to the squat position.

 

Leap up as high as possible from the squat position.

 

Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most athletes will average between 12 and 15 repetitions per 30 seconds.

 

You can increase the intensity of the Burpee by altering this step. If you prefer the easy way out, you will maintain straight arms as you kick your feet back. You will end in the upright position of a pushup (arms fully extended). You would then continue by returning your feet to the squat position, and conclude with an explosive jump into the air. If you really want to crank up the intensity, you will…

 

If ever there was a full body exercise, this has to be one. Burpees are a great cardio and endurance exercise

From:

http://www.bodybuilding.com/fun/rossboxing2.htm

[cathal]

Yes, that would be intense. We used something similar while I was in Army cadets. It can be pretty tough at 5am.

[fangshi]

Wow . repeat up to 4 times ? How often do you do that ? Sounds like the workout of a olympic or pro athelete or madman . I will have to give it a try and let you know how it goes . Maybe I will try one sequence to start .

[Shorinryu Sensei]

Yep...I'm going to run right out and try that!

Sheesh, I started martial arts so I WOULDN'T have to run! I'd have to have the paramedics standing by if I did HALF of that routine!

Personal preference of course, but I train to end a street fight in seconds, not fight in the ring for 10 rounds.

[AnonymousOne]

Hehe. I have always had that comment for years from many students.

"Why do we need to train that way, when I train for self defence on the street that only lasts a very short time?"

My answer:

"Yes, the exercise build anaerobic edurance for sure however what you are overlooking is the fact that these exercises develop overall speed, exposive power, strength, agility and overall mental toughness. All of these factors you will need in that short time you are defending yourself on the street. Even if you were training for a 10 second bout, there is nothing in these exercises you do not need. If you have never had to defend yourself on the street yet, then I can tell you, from personal experience, that the whole situation needs explosive power and all the other factors I mentioned. Apart from this, these exercises will build great stamina for your Karate lessons and enable you to perform your technique far better and far more often, thus developing skill at a far greater pace, you do want that don't you?."

[AnonymousOne]

Wow . repeat up to 4 times ? How often do you do that ? Sounds like the workout of a olympic or pro athelete or madman . I will have to give it a try and let you know how it goes . Maybe I will try one sequence to start .

You forgot to add:

"Sounds like the workout of a olympic or pro athelete or madman or a serious minded goal orientated martial artist"

Personally I complete these exercises and many variations of them on my last day of training for the week before I have a day off.

And yes I have been told on many occasions I am a mad man. Its always a compliment for me.

There is a saying espoused in motivational seminars "If you want to succeed, do the difficult" or "If you want to succeed do what others are unwilling to do".

Apart from my daily training; an interest of mine is studying modern peak performance training systems in many fields of sports. When I find something that is different, effective for my Karate and difficult, I incorporate it into my training after having thoroughly studied it.

My personal training is very different from that which I experience in the dojo. I only train in the dojo once a week these days. The daily training I do is a custom made program for my particular interests and body needs.

Doing this enables me to advance at my correct rate of growth rather than be limited in any way. I have been training this way for 20 years. I was blessed from my father with a very strong will and brutal Karate training over decades helped develop and grow this mental determination.

To some I am a mad man yes. To others I am committed to my goals.

I always like the saying "Set a goal to see how far you can go and when you get there, start again, set a new goal and see how far you can go again"

I absolutely love seeing how hard I can push myself, and how far I can go. Its a competition with myself. I feel a great sense of accomplishment in challenging myself to reach out for the maximum that my body and mind can perform. Some people enjoy cutting down there golf scores, others getting better at 8 ball, and so on. For me its seeing how far I can go.

When I was young, about 10 or 20, my teachers technique and attitude toward training had a deep impact on me emotionally and I wanted to emulate him and other great Karate-Ka. But over the years I have learnt a many very valuable lessons. And one is that humans are capable of performing incredible things when they put their minds to it.

I don't train for personal glory, I don't train for competition, I train so that my personal goal of expanding my technique and abilities is constantly being achieved, surpassed and expanded.

If I can make myself perform this way, then I can make myself do anything. It prepares me for life in general.

As I get older, I am 48 now, people become concerned at what they consider to be my fanatical attitudes and actions. But on the odd occasion some one learns from this.

For example earlier this year a young man aged about 25 (a sandan) was telling me how hard they train at his dojo (different school to mine) and how hard he trains at home. To my amazement he said "I guess its something someone "your age" can only look back at, you have to get in while you are young".

I was incensed at his slur at my age and my ego got the better of me. So I invited him to come and train with me at my dojo at home, if he could handle the pace. He laughed and said "Sure old timer".

Many weeks later he finally showed up. I wanted to teach him a valuable lesson that Karate is not just for the young and that as he gets older he has the ability to keep growing.

He asked me what we were going to do. I said "We are going to do an hour of basics, an hour of Kata and an hour of special exercises and sparring. He replied "Oh that sounds easy" Hehe Little did he know.

He lasted one hour. At the end of the first hour he asked "Sensei (first time ever called me that), this is too much, can we please stop?"

I said you are welcome to stop, but the lesson is for 3 hours and I will complete it. So I made him sit there is seiza and watch me for the next two hours.

When I had finished it, I said "Well how do you feel about the geriatric training program?”

His retort was “You are crazy” and laughed. Then I pointed out to him that age has nothing to do with anything and that I was able to perform to this level because I had continued training for 40 years and that getting older doesn’t slow you down unless you think it does.

The moral of the story is that if you are going to call an old man like me “crazy” or “old”, be prepared to prove it, because you may find yourself challenged to demonstrate your philosophy.

"The wise and successsful will always be met with violent opposition by mediocre minds" Author unknown

"A smooth sea never made a skilled mariner"

"You can stand tall without standing on someone. You can be a victor without having victims"

"In absence of clearly defined goals, we become strangely loyal to performing daily acts of trivia" - Unknown

[fangshi]

And yes I have been told on many occasions I am a mad man. Its always a compliment for me.

It was meant as one in a light hearted sort of way .

Before my injury I was working out quite hard (or so I thought ) . Not as hard as you apparently but everyone has different goals and mind sets . Once my recovery is complete I will try your sequence . But like I said probably one set to start with . And probably not for a while . I do like the sound of the workout and I was doing something like that before I got side tracked with injury . Instead of the sprint I did 50 m in the pool then the burpees .

Hopefully I can get back into the swing of things soon .

I do have one question though , what is the difference between a burpee and a swat thrust ?

[SevenStar]

a burpee IS a squat thrust. someone merely changed the name. same with many of the exercises you see people doing now - pistols... we used to merely call them one legged squats. LOL, I'm only 27, but posting about "what we used to call them" makes me feel ancient.

My only concern with the program is the number of ushups you do - especially if you repeat the sequence more than once. you can (I have) incur injury that way - repettitive stress injury.