Excellent Sequence

[AnonymousOne]

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

There is a difference between the two. A squat thrust would tend to pull the knees up to the chest while you are airborn.

From:

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

Not A Squat Thrust

 

 

 

At first glance, you may associate the Burpee with a traditional Squat Thrust. Squat Thrusts are typically performed without the vertical jump from Step 3. With a Squat Thrust, you simply "stand up" before returning to the squat position from Step 1. Squat Thrusts are much easier than explosive Burpees.

There is no reason why you cannot do this as well as a variety. I do.

I vary the exercise also by when coming down from the upward thrust, I do a 180 degree spin (while airborn) and face the other way. I do this rotating clockwise and then anti-clockwise.

Its fun to make variations of the exercise.

I pray you are healed and returned to good health as soon as possible.

[fangshi]

Its fun to make variations of the exercise.

I pray you are healed and returned to good health as soon as possible.

Yes variations make exercise fun . And thanks for the well wishes on my injury . I am having a double laminectomy done on Tuesday . Hopefully it will get me back in action as apossed to watching from the sidelines . I am kind of going nuts , with not being able to train . Looks like it may be a while but I am determined to get back to it in any form I can .

[AnonymousOne]

Yes variations make exercise fun . And thanks for the well wishes on my injury . I am having a double laminectomy done on Tuesday . Hopefully it will get me back in action as apossed to watching from the sidelines . I am kind of going nuts , with not being able to train . Looks like it may be a while but I am determined to get back to it in any form I can .

There must be one muscle you can exercise, surely????

hehe

[osuperu]

anonymous... i got some questions for you..im sure youve got the answers.

so how often do you recomend this regime?

also is this apart from lifting wieghts?

whats your streching routine for this workout?

i have karate practise MWF and i personally practise my karate TTh

ive been so involved with my new MA i havent had time for wieghts. and i have a tendency to overtrain and overworkout and get strains, pulls...etc..

this regime looks good..can this replace lifting weights?...ive started karate recently..and i clearly saw that i can bench and squat more than any of my fellow students...BUT i really have no explosive power and speed compared to them..

thanks..

[Fish]

This is inspiring stuff indeed. Good to know you can still keep going and improving, and knocking younger people into a cocked hat if you're determined to keep pushing your limits. I guess you have to build up to this stuff quite carefully though- to avoid injuries?

I don't think our dojo is nearly hard enough - last night sensei said he was going to work us. After 20 minutes we were all heaving! Shows how unfit we really are.

[UsagiYojimbo]

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

That's actually a variation of one of my favorite Albert Einstein quotes: "Great spirits have always encountered violent opposition

from mediocre minds."

[AnonymousOne]

anonymous... i got some questions for you..im sure youve got the answers.

so how often do you recomend this regime?

also is this apart from lifting wieghts?

whats your streching routine for this workout?

i have karate practise MWF and i personally practise my karate TTh

ive been so involved with my new MA i havent had time for wieghts. and i have a tendency to overtrain and overworkout and get strains, pulls...etc..

this regime looks good..can this replace lifting weights?...ive started karate recently..and i clearly saw that i can bench and squat more than any of my fellow students...BUT i really have no explosive power and speed compared to them..

thanks..

Q 1. so how often do you recomend this regime?

I do this sequence along with a few others at least 3 times per week.

Q 2. this regime looks good..can this replace lifting weights?...

There are a number of body weight training exercise that can replace weights yes. I have come across many students with limited money who cannot afford weights and I give them a series of exercises that will do the job just as well if not better.

Using weights for strength is fine but as you have already discovered a MA needs explosive power. I have met body builders that can bench press 300 lbs but cannot do 100 pushups. They have strength but no anaerobic endurance.

Here is another Full Body Workout:

Legs

20 Bodyweight squats

20 Bodyweight lunges eah leg

20 Squat Jumps

50 Calf raises

Rest 30 seconds, repeat 3 times.

Arms and Hands

30 Finger Pushups

50 Knuckle Pushups

Rest 30 seconds, repeat 4 times.

Core Work

50 Knee Hugs

50 V-ups

Rest 30 seconds, repeat 3 times.

Strength and Conditioning

50 Burpees

50 Pushups

Rest 30 seconds, repeat 3 times.

Finisher

50 Close grip pushups

50 Hands in pushups

50 hands out pushups

Rest 30 seconds, repeat 3 times.

Finish with 1 mile running at fast pce (or 10 minutes of skipping rope)

This is just an example. You may need to increase or decrease the reps as per your fitness level.

Be careful and build up slowly.

[osuperu]

great..thanks...

also what are V-ups?

what do you recommend as far as stretches and exerices for REALLY tight and not so felxible hip flexors and abductors?

[SanShou]

what are knee hugs?

[sAyItAiNtSo]

haha we always did burpees in my old fighter's school but i never knew thats what they were called