martial arts everyday conditioning

[kensouKOF99]

can someone give me like a daily routine? for martial arts?

[Southpaw535]

your gonna need to give more info than that mate. current routines? size?

[kensouKOF99]

i dont have a routine now really i just work out from time to time i weigh 130 but i want to start a routine

[madknight]

Still need more information.

What martial art(s) are you doing?
What are your goals that you want the routine to satisfy?
How many times a week are you able to work out?
What kind of equipment do you have access to?

If you can answer those it should get you some better responses.

[kensouKOF99]

i want to get stronger and faster

can work out all day pretty much from morning till night

[Custom Volusia]

available equipment? Diet?

Here's a basic program that I posted for someone else. This is a dumb bell workout. Do you have experience with DB's?

OK..I'll bite.

This is a total body program hitting the basics.

Upper: all dumbbell

Dumbbell bench press: 4 sets 4-6 reps
Pullups: 4 sets to failure. Change grip each set
Incline Bench (30-45 degree angle) alternating Dumbbell curls: 3 sets 4-6 repsSqueeze at the top, keep head on the pad
Hammer Curls: 3 sets 6-8 reps
Rope Pulldowns: 3 sets 4-6 reps when you get to the bottom pull the rope to the outside of your thieghs and SQUEEZE the triceps
Dumbbell Shoulder press: 3 sets 4-6 reps don't start heavy, go slow on this one, it's easy to hurt your shoulder
Core Exercises: abs and lower back. Open to translation

Lower: this includes one barbell exercise, but can be done with DB's until you are strong enough to go to BB

Squats: 4 sets 4-6 reps FULL SQUATS!!!! be careful and push through your heels. DON"T DO THIS WITHOUT LEARNING THE FORM FIRST!!!!!! There are tons fo videos available about this. Start light to get the form.
Donkey Calf Press: 4 sets 4-6 reps might be called something else at your gym. It's a sit down calf exercise where a pad goes across your knees and you push that up with your calfs
Leg extensions: 3 sets 4-6 reps
Leg curls: 3 sets 4-6 reps

Between sets rest for 1 minute to 1 minute 30 seconds. No longer.
Do a light cardio warm-up prior to so that you can get your heart rate up.
STRETCH WHEN YOU ARE DONE!!!!!!!!!!!!!!!
Have a water bottle with you and STAY HYDRATED!! If you are thirsty you are ALREADY dehydrated.
Ensure that you allow 48-72 hours rest between each workout.
THIS WILL HURT THE NEXT DAY THE FIRST TIME YOU DO IT!!! So you might only get one in that week. The best plan would be for the first couple of weeks split the workout by upper and lower into two different days. Then when you are more used to it, combine them back.
Do a bit of research for ALL the exercises and ensure that you know forms BEFORE you start. Start LIGHT so that you can nail the form before going heavy.
Play with it and make it work for you. Recommend that you leave the chest and back exercises at the very beginning though. It has been shown that if you do arms first you reduce how much you can lift with your chest and back by up to 75%

Like I said, this is a very basic program for someone just starting out. It WILL build strength provided you fuel your body the correct way.

It is not set in stone. There are plenty of other options out there and you could easily replace exercises in this list with others and still get the same affect.

[Spinmaster]

You don't really want to be doing weight training everyday... the body needs like 48 hours of rest between workouts for maximum improvement. That said, Pilates can be done everyday and is awesome for MA!

[kensouKOF99]

thanks but what about calistetics and jogging and all the none db exercises? i want an everyday routine

[Frodocious]

You don't want to do the same routine every day.

How often do you train martial arts and what style do you do?

You could alternate 1 day of weights with 1 day of conditioning training.

For conditioning you could do interval type sessions using a combination of bodyweight exercises such as push ups, squats, burpees, skipping etc.

For example:

Burpees x 30 seconds
Shadow box x 30 seconds
Continue for 2 - 3 minutes
repeat x 5

or

12 Burpees
24 Pushups
36 Bodyweight Squats
400-Meter Run
repeat x 4

or

6 Burpees
12 Pushups
24 Bodyweight Squats
200-Meter Run
repeat x 6

or

5 Dumbbell Snatches Per Arm
5 Dumbbell Swings Per Arm
10 Burpees
Rest 60 seconds and repeat
repeat x 5

or do tabata sets combining exercises like

Jump Rope (High Knee jump rope style, sprint in place)
Pushups
Squats
Chinnies

For a tabata set you do 20secs high intensity of an exercise, rest for 10 secs and repeat until you've completed 4 minutes work.


Have a look at:

http://www.rosstraining.com/articles.html

for some routines.

[kensouKOF99]

i dont do any art yet but i will soon and i would like for my body to be conditioned for martial arts im just going to be going to a mixed martial arts placesince i cant find any wing chun or jeet kune do the MMA place says what they teach is basically JKD but id like to differ on that

[kensouKOF99]

and what do u mean by skip like actual skipping? lol

[Frodocious]

Skipping with a skipping rope.

http://www.rossboxing.com/thegym/thegym26.htm

[kensouKOF99]

oh ok i understand lol

[Axelator]

Im going to jump in and reccomend "starting strength" by mark rippetoe, before welsh warrior does. Mix this up with practising your sport. I'd leave cardio till you have some strength and muscle mass. Because right now unless you're 4ft 10" you're tiny and weak.

[Frodocious]

Im going to jump in and reccomend "starting strength" by mark rippetoe, before welsh warrior does. Mix this up with practising your sport. I'd leave cardio till you have some muscle mass.

Starting Strength is a great resource for weight lifting. I disagree on your recommendation to leave cardio. Cardio is just as important (if not more so) for martials arts training as strength training. The amount of cardio work that should be done will depend on how much and what type of training the OP is doing. As he hasn't started training yet, then he should do cardio to improve his aerobic and anaerobic capacity. By doing this he will be more prepared for training and will, therefore, be able to get more out of training as he won't run out of gas as soon. Once he starts training he can adjust the cardio sessions or drop them depending on how much cardio work is done in class and how often he attends class.

[Axelator]

Starting Strength is a great resource for weight lifting. I disagree on your recommendation to leave cardio. Cardio is just as important (if not more so) for martials arts training as strength training. The amount of cardio work that should be done will depend on how much and what type of training the OP is doing. As he hasn't started training yet, then he should do cardio to improve his aerobic and anaerobic capacity. By doing this he will be more prepared for training and will, therefore, be able to get more out of training as he won't run out of gas as soon. Once he starts training he can adjust the cardio sessions or drop them depending on how much cardio work is done in class and how often he attends class.

Maybe, but I would only suggest light cardio. Mainly because the OP is so small right now cardio will slow down the bulking progress. I would bulk up then sort the cardio out later on.

[Van Zandt]

Write down a list of specific goals (e.g. run 5 miles in 35 minutes, do the splits, add 2 inches of muscle to your chest, etc), then come back to us.

Then we can really help you :cool:

[kensouKOF99]

all i want is to get more speed get stronger and have a lot of endurance

[Knight_Errant]

Do you need advice on practicing martial arts or just on health&fitness?

[Metanoid]

Hi, hope it's ok if I jump in on this thread rather than starting my own since it's basically the same ;)

I plan on starting Karate in about a month and I want to come up with a regiment to get me in decent starting shape. Basically I'm in such sorry shape right now that I don't want to embarrass myself by keeling over during the "warm up" at my fist class, hahah.

I'm 28, am just trying to quit smoking after a long time, have scrawny arms and legs and a nice big gut. I get tired very quickly doing even rather easy exercises and run out of breath very quickly.

I have a pair of dumbbells so I'm thinking of something along the lines of alternating days between:

lifting-- something akin to what was recommended above since it seems to be a good full body workout

cardio - maybe some short sprint and walking intervals and perhaps some burpees.

Does something like this sound ok? Any obvious flaws? Recommendations?

Thanks,
metanoid

[Frodocious]

How heavy are your dumbbells? If they're only light, then you could use them for conditioning, but if they're heavy and adjustable you can start strength training with them

You're not going to get fit for Karate in 1 month, so start off lightly. If you've not done any exercise for a while, I would start off very easy. 1 day of conditioning the 1st week, 2 days the 2nd and 3rd weeks - perhaps 1 day of conditioning and 1 day of lifting, then add in your karate the 4th week. Once you see how many sesssions a week you're going to do (and what they involve), then you can think about adapting a routine round it. I would also suggest on days your not doing a specific session that you go for a brisk walk.

I would also suggest getting a check up from your doctor before starting.

And think very carefully about your diet!

[Martial_Mathers]

all i want is to get more speed get stronger and have a lot of endurance

You're going to receive advice from a variety of perspectives. All will have their merit, but it is up to you to determine what you need out of your training. Vague, over-generalized goals will only lead to vague, over-generalized responses.

With that being said, plyometrics will help improve speed, lateral movement and endurance depending on the type of plyos performed. Here's (www.exrx.net) a good resource site. Good luck!

[Yohan]

Im going to jump in and reccomend "starting strength" by mark rippetoe, before welsh warrior does. Mix this up with practising your sport. I'd leave cardio till you have some strength and muscle mass. Because right now unless you're 4ft 10" you're tiny and weak.

*MOD HAT ON*

I won't tolerate this kind of berating of others in the H&F forums. This is bordering on personal insults if it isn't full on.

You don't know the situation with this person. Anyways, don't do it again or I'm going to recommend you for a temp ban.

[Yohan]

all i want is to get more speed get stronger and have a lot of endurance

Then do research on:

Speed and agility training
Strength training
Endurance training

And figure out what you want to achieve. As everyone else has said - if you can't be bothered to do your own leg work and figure out basically what you want, and basically how to get there, you probably aren't going to train hard anyway.

[Yohan]

Starting Strength is a great resource for weight lifting. I disagree on your recommendation to leave cardio. Cardio is just as important (if not more so) for martials arts training as strength training. The amount of cardio work that should be done will depend on how much and what type of training the OP is doing. As he hasn't started training yet, then he should do cardio to improve his aerobic and anaerobic capacity. By doing this he will be more prepared for training and will, therefore, be able to get more out of training as he won't run out of gas as soon. Once he starts training he can adjust the cardio sessions or drop them depending on how much cardio work is done in class and how often he attends class.

I agree that cardio and conditioning are the most important aspects of Martial Arts fitness training. To take it one step further:

You must train your bodies energy systems to perform any athletic activity for an extended period of time. The priority that you train them in differs from sport to sport.

Another reason why it's so important is that it doesn't increase the likelihood of injury as much as weightlifting.

[Axelator]

*MOD HAT ON*

I won't tolerate this kind of berating of others in the H&F forums. This is bordering on personal insults if it isn't full on.

You don't know the situation with this person. Anyways, don't do it again or I'm going to recommend you for a temp ban.

I don't want to de-rail the thread. However I do know the situation because he told us. If you are of average height and weigh what the OP weighs you are tiny and weak it's a fact. That's not a personal insult it's just being blunt. If a 22 stone person who didn't work out came on here we would all know they were fat and unhealthy this is no different. I also gave him advice so please don't take what I say out of context when I'm trying to help someone and try and make me look like the bad guy. After all I'm the one giving him advice rather than just saying go and research it.

Sorry if you interpreted it wrongly and if you want to try and put your mod hat on maybe you should PM me so we don't end up messing up the OPs thread. Right now it looks to me as if you have your "I want to show off" hat on.

[Custom Volusia]

Hi, hope it's ok if I jump in on this thread rather than starting my own since it's basically the same ;)

I plan on starting Karate in about a month and I want to come up with a regiment to get me in decent starting shape. Basically I'm in such sorry shape right now that I don't want to embarrass myself by keeling over during the "warm up" at my fist class, hahah.

I'm 28, am just trying to quit smoking after a long time, have scrawny arms and legs and a nice big gut. I get tired very quickly doing even rather easy exercises and run out of breath very quickly.

I have a pair of dumbbells so I'm thinking of something along the lines of alternating days between:

lifting-- something akin to what was recommended above since it seems to be a good full body workout

cardio - maybe some short sprint and walking intervals and perhaps some burpees.

Does something like this sound ok? Any obvious flaws? Recommendations?

Thanks,
metanoid


Are you reffering to the routine I posted? If so then yes that is a good total body workout. It is meant to be done like this

Monday: upper
Tuesday: cardio
Wednesday: lower
Thursday: cardio
Friday: upper
Saturday: cardio

Next week:

Monday: lower
tuesday: cardio
Wednesday: upper

etc..,

As Frodo said if your weights are light they will be good for conditioning but not for gaining strength. You won't get in the shape that you want in a month, however, you have made a step in the right direction by quitting smoking. Anything you do right now will improve your health. If light weights is what you have and what you can do, then do it. If you have money to get more weights or join a gym that would be better, but starting something is better then doing nothing!!

[Yohan]

I don't want to de-rail the thread. However I do know the situation because he told us. If you are of average height and weigh what the OP weighs you are tiny and weak it's a fact. That's not a personal insult it's just being blunt. If a 22 stone person who didn't work out came on here we would all know they were fat and unhealthy this is no different. I also gave him advice so please don't take what I say out of context when I'm trying to help someone and try and make me look like the bad guy. After all I'm the one giving him advice rather than just saying go and research it.

Sorry if you interpreted it wrongly and if you want to try and put your mod hat on maybe you should PM me so we don't end up messing up the OPs thread. Right now it looks to me as if you have your "I want to show off" hat on.

As I stated in the PM I sent you, you are to take up issues with moderator action vie PM, not in threads, per the TOS:

4.6 Attacking MAP Moderators & Administrators:
Posting a thread or reply to question or criticize moderator or administrator action is not appropriate in a public forum. Please utilize the board’s Private Message function, or email, if you wish to discuss these issues. As long as you bring up your concerns maturely and civilly to the moderator or administrator in question, we will do our best to address your concerns fairly and promptly. Here are the “Do’s” and “Don’ts” of addressing your concerns to moderators or administrators:
4.6.1 “Do” be civil and polite. Bring up your concerns in a mature and respectful manner. If you are contacting us because you violated forum guidelines, be adult enough to admit your mistake. If your ID has been locked for some reason, talking politely to us about it in private, via e-mail or private message, can get your ID reinstated in many cases.
4.6.2 “Do not” be derogatory or insulting towards us. You will not get what you want by name calling or bashing us.
4.6.3 All we ask is that you treat us the way you would want us to treat you. If you treat us with respect, we will do the same for you.

That being said, I appreciate your input along with all other members. I will take your comments into consideration in my future moderation. In the future you should consider what does and doesn't constitute a personal attack.

Regards,
Yohan

[CosmicFish]

Axelator, you've been warned by the topic mod not to make personal attacks. Calling someone small and weak is insulting and certainly not constructive. There are plenty of people on this forum who would view you as small and weak but wouldn't feel the need to lord it over you if they were advising on one of your threads.

Kindly desist or I will be taking Yohan up on his reccomendation for a temp ban.

[Axelator]

I am small and weak in the overall scale of things. The OPer is smaller and weaker. So he's still small and weak. I don't mind someone pointing out that I'm small or weak or both if they then awnser my question afterwards, rathet than just telling me to research things.

Why is it that a mod can bring up an issue on a thread in public but if I want to bring it up I have to send it to them in a PM? Strange.