Martial art exercises

[Phantasmatic]

I want to know all of your exercise routines becuse i want to start a new one, the Navy Seal workout was just getting me stronger but now i need flexibility and speed, any takers?

 

 

[Jack]

Speed...

 

Try Sprinting as fast as you can for 20 seconds, then resting for 10. Repeat this as many times as you can till you drop.

 

Also, have a milk crate or something and stand to the side of it. Jump sideways over it to land on the other side. Jump back and repeat, do this quickly.

 

Speed squats, perform a normal squat but on the upwards part of the movement go as fast as possible.

 

Clap pushups, need I say more?

 

Medicine balls work well for speed with abdominal exerciss.

 

Flexibility...

 

Do a search for flexibility and you will find loads. The basic premise is to do dynamic stretches first thing in the morning and during that day's warmup, and then do slow static stretching after your workouts. But again, do a search and you'll find more.

 

Best of luck to you,

 

PS. If you're tired of the Navy SEALs routine, try this one... do as many pushups as you can, as fast as you can, for 2 minutes. Rest a minute and repeat, a total of 4 sets.

 

 

[Eye of the Tiger]

Plyometrics and for other strengh exercises do more toning or muscular endurance as you will build up strengh without bulking up and leaving you a lot more agile and quicker.

 

 

[rabid hamster]

For flexibility just keep stretching, but make sure you know some good info on flexibility before you start. Remember that it's best for you to stretch when your muscles are warmed up. As for speed, try sprinting for 10 seconds, then 20 seconds, then 30 seconds, then 40 seconds, and up to 200 seconds.

[KickChick]

Martial artists should train to achieve the following physical development

 

Muscular strength

 

Explosive power

 

Muscular endurance

 

Respiratory endurance

 

Flexibility

 

Speed

 

Yes plyometrics and a variety of stretching will help with the flexibility. You need to be consistent ... and break in the routine and you won't see the results.

 

Just as there are different types of flexibility, there are also different types of stretching. Stretches are either dynamic (meaning they involve motion) or static (meaning they involve no motion). Dynamic stretches affect dynamic flexibility and static stretches affect static flexibility (and dynamic flexibility to some degree). I also include PNF stretching in my workouts. PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility. PNF is an acronym for proprioceptive neuromuscular facilitation. It is not really a type of stretching but is a technique of combining passive stretching and isometric stretching in order to achieve maximum static flexibility.

 

I don't know if you're a grappler or judoka, but if so you would especially need great static strength in extrreme rnge of motion to get out of holds and locks. You would best develop this strength by isometric stretching and weightlifting.

 

If you need examples of stretches email me .... possibly I will do an "article" one day here for various stretches a martial artist should do for his specific style/discipline.

 

_________________

 

KarateForums Sensei

 

1st dan Tae Kwon Do (ITF)

 

Cardio/Fitness Kickboxing Instr.

 

[ This Message was edited by: KickChick on 2002-07-08 07:18 ]

[Phantasmatic]

Thanks for the info everyone you have been very helpful!

 

 

[Eye of the Tiger]

Plyometrics= Muscular strengh, explosive power, speed

 

Pilates= Muscular endurance, flexibility

 

Running= Respiratory endurance

 

Stretching= flexibility

 

and also

 

conditioning= kicking and punching the bag

 

thats my little routine

 

 

[Eye of the Tiger]

Try http://www.fit4martialarts.com

 

 

[Bitseach]

Kickchick - an article - what a good idea! Well volunteered Old Girl!

 

 

[Eye of the Tiger]

Try Matt furey.