MA Desicion

[silver7]

I got a series of questions. I wanted your opinion on which MA would be best in if you go into a street fight? I am learning about Wing Chun. I wanna learn about JKD but there isnt that many sources of information. I dont about Mua Thai.

1.) I wanna make my kicks stronger and shins tougher
2.) I wanna make my punches hit harder
3.) I wanna get faster... lol
ect. What would you recomemd me to learn and study?

Thanks for the help.... :D

[Colucci]

Do you want to know which martial art to study, or how to exercise? I'm confused.

[silver7]

Do you want to know which martial art to study, or how to exercise? I'm confused.

Both lol.

[Colucci]

I suggest you start a new thread over in the General Martial Arts Discussion forum (http://martialartsplanet.com/forums/forumdisplay.php?f=4) to ask about what style to study.

Since this is the Health & Fitness forum, we can definitely figure out some kind of program for you.

What kind of equipment access do you have? Have you got a gym membership, any workout stuff at home? What's your exercise history? Any injuries?

[silver7]

OH I am sorry about that I am new to the forum. Well I am very limited I have a Bowflex XTL and I also got a Bowflex Dumbell Dial Up where I can select the weight ammount and I just ordered a 25 pound Martial Art Punching Bag and a re-breakable board. I dont have any gyms that close in reach without going out of my way.

...

[Colucci]

OH I am sorry about that I am new to the forum. Well I am very limited I have a Bowflex XTL and I also got a Bowflex Dumbell Dial Up where I can select the weight ammount and I just ordered a 25 pound Martial Art Punching Bag and a re-breakable board. I dont have any gyms that close in reach without going out of my way.

...

No problem at all, man. Glad to have you on board.

I forgot to ask when you're available to train, but I'll go ahead and work off a 3-day training week. Machines are convenient, but they really aren't what builds great athletes (and martial artists are most certainly athletes, as far as I'm concerned.)

Free weights will always give you a wider variety of effective exercises, with a bit of instruction, and they'll generally give you the most direct route to the results you're after. So, if you have the room, I'd look into getting a barbell set and bench ASAP (swapping it out in place of the machine, if necessary.)

Regardless, you can still do quite a bit with what you've got. It's generally more time efficient to not train one or two bodyparts per day, but rather train either full body each day or the upper body one day and lower body the next. We'll start with a full body routine. It's two workouts, done three days a week, alternating the workout each time...

Day One
A1. Front pulldown 4x10
A2. Standing DB shoulder press 4x10
B1. Push-up 4x10
B2. Seated cable row 4x10
C. DB squat 4x10
D1. Lying leg curl 4x10
D2. DB swing 4x15
E. Standing cable crunch 4x8

Day Two
A1. DB stiff leg deadlift 4x10
A2. DB lunge 4x10
B. 1-arm DB snatch 4x8
C1. Flat DB bench press 4x10
C2. Bent 1-arm DB row 4x10
D1. Reverse grip (palms facing you) pulldown 4x10
D2. Neutral grip (palms facing each other) shoulder press 4x10
E. High cable woodchopper 4x8

Day Three
A1. Front pulldown 3x8
A2. Standing DB shoulder press 3x8
B1. Push-up 3x8
B2. Seated cable row 3x8
C. DB squat 3x8
D1. Lying leg curl 3x8
D2. DB swing 3x12
E. Plank 3x20seconds
(You can tack on one exercise for Bis and one for Tris at the end of today, if you want to.)

Everything's listed as sets x reps, so 4x10 is 4 sets of 10 reps, just to be clear. You'd do one set of the X1 exercise, go right into a set of the X2 exercise, then rest a minute or so, until you've finished all the prescribed sets, then move onto the next paring. Exrx.net (http://www.exrx.net/Lists/Directory.html) has a bunch of great video clips of exercises you might not be familiar with.

That bag you ordered, is it the "attach it to a chain and let it hang" kind or the "already attached to a base and fill it with water" kind? If it's the hanging kind, you can un-attach it and have some fun lifting it all sorts of ways. But that's another story.

Does that whole lot make sense or no? It's a bit late over here. ;)

[silver7]

Yeah the bag is one you hang from the ceiling. But thanks for all your help its gonna keep me busy and it was what i was looking for!!!!

No problem at all, man. Glad to have you on board.

I forgot to ask when you're available to train, but I'll go ahead and work off a 3-day training week. Machines are convenient, but they really aren't what builds great athletes (and martial artists are most certainly athletes, as far as I'm concerned.)

Free weights will always give you a wider variety of effective exercises, with a bit of instruction, and they'll generally give you the most direct route to the results you're after. So, if you have the room, I'd look into getting a barbell set and bench ASAP (swapping it out in place of the machine, if necessary.)

Regardless, you can still do quite a bit with what you've got. It's generally more time efficient to not train one or two bodyparts per day, but rather train either full body each day or the upper body one day and lower body the next. We'll start with a full body routine. It's two workouts, done three days a week, alternating the workout each time...

Day One
A1. Front pulldown 4x10
A2. Standing DB shoulder press 4x10
B1. Push-up 4x10
B2. Seated cable row 4x10
C. DB squat 4x10
D1. Lying leg curl 4x10
D2. DB swing 4x15
E. Standing cable crunch 4x8

Day Two
A1. DB stiff leg deadlift 4x10
A2. DB lunge 4x10
B. 1-arm DB snatch 4x8
C1. Flat DB bench press 4x10
C2. Bent 1-arm DB row 4x10
D1. Reverse grip (palms facing you) pulldown 4x10
D2. Neutral grip (palms facing each other) shoulder press 4x10
E. High cable woodchopper 4x8

Day Three
A1. Front pulldown 3x8
A2. Standing DB shoulder press 3x8
B1. Push-up 3x8
B2. Seated cable row 3x8
C. DB squat 3x8
D1. Lying leg curl 3x8
D2. DB swing 3x12
E. Plank 3x20seconds
(You can tack on one exercise for Bis and one for Tris at the end of today, if you want to.)

Everything's listed as sets x reps, so 4x10 is 4 sets of 10 reps, just to be clear. You'd do one set of the X1 exercise, go right into a set of the X2 exercise, then rest a minute or so, until you've finished all the prescribed sets, then move onto the next paring. Exrx.net (http://www.exrx.net/Lists/Directory.html) has a bunch of great video clips of exercises you might not be familiar with.

That bag you ordered, is it the "attach it to a chain and let it hang" kind or the "already attached to a base and fill it with water" kind? If it's the hanging kind, you can un-attach it and have some fun lifting it all sorts of ways. But that's another story.

Does that whole lot make sense or no? It's a bit late over here. ;)

[Colucci]

Yeah the bag is one you hang from the ceiling. But thanks for all your help its gonna keep me busy and it was what i was looking for!!!!
Glad to help, bro.

That's a super-basic routine just to get you into the swing of things. It should last you three, maybe four weeks tops. After that, you want to start swapping in some new exercises, start adding some more weight to the bar, and dropping the reps a bit. But we'll jump off that bridge when we get to it. :D