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Training Routine: I Am A Martial Artist, And Here Is The Routine I Use To Enhance My Stamina And Strength.

When I train, I'm very sport-specific. I work on cardio, strength, and the martial arts.

For cardio conditioning:

Here's one routine I use often. Make sure you don't rest in between, or else you lose the aerobic benefit.

1) Kick the Bag for 5 minutes
2) Shadowbox for another 5 minutes
3) Skip Rope for another 5 minutes
4) Hit the Heavy bag for 5 minutes
5) Plyometric Drills for 5 minutes

Here are some sports that I cross-train in to enhance stamina:

1) Running
2) Stair-Climbing
3) Cycling

This is all done in an Interval training format.

For Strength Enhancement:

I make sure that I'm lifting low-weight at high reps. I also make sure that I'm being very sport specific.

1) Push-ups between supports
2) Dips
3) Military Press
4) Upright Rows
5) Side/Front Raise
6) Concentration Curl
7) Concentration Hammer Curl
8) Sit-ups
9) Leg Lifts
10) Oblique Crunches
11) Pull-ups
12) Bent-over Row
13) Deadlift
14) Wrist Curls
15) Wrist Rolls
16) Reverse Curls
17) Neck Bridge
18) Neck Rotations

For Martial Arts training, I do what ever my trainer tells me to do. Usually, my routine looks like this:

1) Shadowboxing (to warm up)
2) Four 5 minute rounds of Pad work
3) Heavy Bag for five 3 minute rounds
4) Specialized Drills for 20 minutes
5) Any other drill for 5 minutes!


Response #1

I have been studying martial arts for twenty years and I agree with most of the above, but I believe that you should do a lot more pad training. As a professional shoot fighter, I have got to be in shape and powerful or I might as well just go home in a body bag. I combine my cardio with my strength and focus my power in a real world environment.

First, I kick the bag full-power and full-strength with 10 thigh kicks each leg. Then I kick the bag with ten mid level roundhouse kicks, both legs without stopping or resting. Then I do ten front kicks, but I focus my power on pushing the opponent away and overall speed, once again I do it with both legs. I then move on to head high roundhouse kicks as hard as I can. I do ten with both legs and I kick as fast as I can. This is the first level of my pad training for my legs. In total, I have thrown 80 full-power full-speed kicks. I set myself a time limit, say 7 minutes, to complete the set.

Next, I skip rope for five sets of 3 minutes with a 20 minute rest in between skips. Then I will repeat the kicking drill again and this time drop the time limit by 30 seconds. I will then repeat the skipping drill, but increase the time limit by two minutes, 5 minutes in total, and I will drop the rest by five seconds. I feel this gives you a more intense and power-based workout.

I will continue to do the kick drills three more times, giving me a total of 400 full-power full-speed kicks. I feel that the power comes from training hard and full-power making your kicks hard and heavy. I get a lot of cardio intensity out of this part of my workout, and if you combine this with my similar upper body workout, you get fit and strong in no time. You should combine this workout with other cardio-based workouts like running, and you should include weight training as part of your pre-fight training.

Haydn "The Undertaker"



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