Hapkido Routine.

[Dime_Scion]

Hello, I'm just starting hapkido and was asking about exercise routines, and other information about it. (I know you dont need a great deal of fitness for martial arts, but I like it.:lifting:)I asked for a routine that would enhance the hapkido I plan to start, and someone suggested this workout.

http://www.trainforstrength.com/workout1.shtml

see the exercise tab on the website to understand what the different exercises are.

however I saw it was only beneficial in regards to strength and I added some cardio, form practice, and stretches.

stretches are here (their names are as found in the site) everything else is self-explanatory.
http://www.physioroom.com/prevention/stretching4.php

please note I originally did this on spreadsheet, and thus reduced the size of some of the words to acronyms to save space (I wanted to see the whole schedule at once) I tried to return the names to normal, however I left a few because of how many I had. none are exercises themselves just instructions how to do them. See the key below

BF=Barefoot (running):running:
#M=Minutes
#P=Pyramid
#HR=Hour
TF=Till Failure
HK=Hapkido
#S/=Seconds
#S=Sets
#R=Reps
L=Left
R=Right
PS#=pyramid skip # (the number of reps skipped after succesful completion of a part of the pyramid I.E. I'll go from 10 to 20 to 30 etc. and down the same way)
W=Walking
Stre=Stretch

Also chi breathing is just a different kind of meditation I found specifically for hapkido in martial arts for dummies if my instructor teaches me a different similar one I'll switch. the meditation at the end of the work out involves sitting the one at the start involves standing, that's the major difference. Their both designed to calm and focus.:meditate: The time is just something I'll try first, I may have to back off on it though.

I put the days in bold stretches in italics, and underlined the original strength workout to aid understanding.

my workout goals are: (assuming personal enjoyment isnt first and foremost:happy:)#1 aiding my self-defence ability with hapkido #2 speed of reaction/agility (I assume this comes with practicing the hapkido forms) #3 personal strength
The idea behind barefoot running is that it hardens my feet. I thought I'd like to try it, see how good it is.:kick:

My biggest question is this the right routine for someone like me who has bicycled before but never worked upper body? The notes at the bottom of the webpage explain how to deal with pyramid exercises that are too hard, of course I'll back off a bit if I start having improper form.

here are the three workout days I've scheduled

Monday
Chi Breathing 1HR
HK Forms 1hr
Regular push up P12
Diamond push up TF
Regular pull up P2
Narrow pull up P2
Wide pull up P2
Dips 4S 8-10R
Back stre 30S/
#1shoulder stre 30S/
Shoulder & Pectoral stre 30S/
#2Shoulder Stre 30S/
BareFoot Running 30M
Meditation 1 HR

Wednesday
Chi Breathing 1HR
HK Forms 1hr
Hindu squats 4S 25R
Bootstrappers 4S 25R
Lunges 4S 25R
Ham & Back stre 30S/
thigh stre 30S/
Groin stre 30S/
Back & butt stre 30S/
BF Running 30M
Meditation 1 HR

Friday
Chi Breathing 1HR
HK Forms 1hr
Crunches 20R
Side Crunches 20R
Sit & Tucks 10R
Sit & tucks on L butt cheek 10R
Sit & tucks on R butt cheek 10R
V-Ups 10R
flutter kicks 25R
6 inch crunches 10R
Shoulder & trunk stre L 30S/
Shoulder & trunk stre R 30S/
Back & Butt stre 30S/
abdominal stre 30S/
BF Running 30M
Meditation 1 HR


and here is the model for all other days of the week

Chi Breathing 1HR
HK Forms 2hr
BF Running 30M
jump rope P50 PS10
Shoulder & Pectoral stre 30S/
Groin stre 30S/
Ham & Back stre 30S/
thigh stre 30S/
abdominal stre 30S/
Back & Butt stre 30S/
Meditation 1 HR

Thank you for your time. I know this lengthy...:zzz:

P.S. I'll try to help someone on the site as soon as I know what I'm talking about.:dunno:

[Kuma]

So you're going to try to train 4-5 hours a day? Add in work/school, sleeping, eating, and actual classes themselves and you're going to burn out quickly.

[simon s]

There are other flaws alos. Why do you want to harden your feet. Are you going to take your shoes off if you get attacked?

AS Kuma said, how are you going to fit it into a day?

What are you training for, if it is not a competition then all you need to do is maintenance. Train properly and you can still be doing it when you are an old man.

[Dime_Scion]

So you're going to try to train 4-5 hours a day? Add in work/school, sleeping, eating, and actual classes themselves and you're going to burn out quickly.

:jawdrop: oops...

I designed the times given as overly large to give myself some space. I still should've counted them up... ohwell it's like me to plan super carefully around every small detail and forget the large glaring one about to smack me across the room. 2+2=5 :kick: -----:cry:

now workdays (monday wednesday & Friday) are

Chi Breathing 15m
HK Forms 30m
biking 30m
[strength exercises & stretches as seen before] 30 minutes
meditation 15m
=2 hours roughly
1 hours 30 minutes strenous activity


days with classes (tuesday & thursday) are now

Chi Breathing 15m
HK Forms 1hr
[stretches as seen before] 15m
meditation 15m
=1 hour 45 minutes (class is one hour extra, note that only class stretches, and HK forms are strenous)
1 hour 15 minutes strenous activity (2 hours 15 minutes with class)

weekends (Saturday & Sunday) are now

Chi Breathing 15m
HK Forms 1hr
Biking 30m
jump rope P50 PS10 (time combined with the stretches below)
[stretches as seen before] 15m
meditation 15m
=2 hours 15 minutes
1 hour 45 minutes strenous activity


Addressing simon:
There are other flaws alos. Why do you want to harden your feet. Are you going to take your shoes off if you get attacked?
I wanted to try barefoot running because it hardens, and strengthens my feet and because it sounds fun.I rethought it though when it came time to cut things back. Since I use a bike to get around, as cardio it's kind of extraneous.

AS Kuma said, how are you going to fit it into a day?
see top of post


What are you training for, if it is not a competition then all you need to do is maintenance. Train properly and you can still be doing it when you are an old man.


I want to train because I find it fun, I'm kind of jittery and It relaxes me. see my first post with the paragraph started by the bold words "My work out goals are:"

I'm not sure what you mean by maintenance. Could you explain? Also training properly is what this posts about, if your have any other problems with the schedule please don't hesitate to say.

Nobody's yet answered my question?
My biggest question is this the right routine for someone like me who has bicycled before but never worked upper body? The notes at the bottom of the webpage http://www.trainforstrength.com/workout1.shtmlexplain how to deal with pyramid exercises that are too hard, of course I'll back off a bit if I start having improper form.

other notes I'm guessing that the forms I learn at the first 2 classes at least aren't going to fill 30 minutes or 1 hour very well without some serious repetition, I'm going to try it anyway. I'll cut back if it's too boring for me.

any opinion(s) on how I can make this more helpful for hapkido?

[Bruce W Sims]

Ah.... you may want to rethink your approach.

Its not my place to try to rain on someone elses parade but I have found in my own practice that the body type of successful practitioners of a given art seems to express itself consistent with the nature of the art. In this way the physiogamy of a Western Boxer is not the same as that of a successful Judo-ka. Similarly, a successful WU SHU person does not look all-together the same as SHUAI CHAUI practitioner.

What I have found is that most successful Hapkido people tend to have very gymnastic bodies. Swimmers are much the same. The idea is to have that sort of well-proportioned, well-distributed strength and endurance.

If I were in your situation I would drop the concern about upper-body strength. Many of the Hapkido people I have run into who take this approach use power to compensate for their unwillingness to develop skill and use strength instead. If you are using Hapkido well and correctly, you don't need gobs and gobs of physical strength. Instead, I suggest that you do a bit of research into the conditioning routines for swimmers and gymnasts and use that as a foundation.

May I also make one other comment without hurting your feelings?

You used the word "boring" and I would like to say something about that.

"Boredom" is what you get when you make someone ELSE responsible for your motivation. In the absence of internal motivation most people try to make-do with "novelty" and are constantly hungry to experience NEW stuff without actually mastering what they have been shown before. Remember, being familiar with a bit of material is not the same as mastering it. True training starts on the day that you wake-up and have every good excuse not to train but make yourself train any how. Don't train because its fun or because its interesting. Train because your mind and personhood are in charge and it is your Body's duty to comply----not the other way around. FWIW.

Best Wishes,

Bruce

[Dime_Scion]

If I were in your situation I would drop the concern about upper-body strength. Many of the Hapkido people I have run into who take this approach use power to compensate for their unwillingness to develop skill and use strength instead. If you are using Hapkido well and correctly, you don't need gobs and gobs of physical strength. Instead, I suggest that you do a bit of research into the conditioning routines for swimmers and gymnasts and use that as a foundation.

:wow:ummm, yeah... I looked at all that, and this. I think just practicing all the forms I'm supposed to learn will be enough at least for right now. I'm sorry I hadn't realized this sooner:dunno:. Thanks for your time anyway, I appreciate the time it took to talk to a foolish white belt like me.:bow1:

"Boredom" is what you get when you make someone ELSE responsible for your motivation. In the absence of internal motivation most people try to make-do with "novelty" and are constantly hungry to experience NEW stuff without actually mastering what they have been shown before. Remember, being familiar with a bit of material is not the same as mastering it. True training starts on the day that you wake-up and have every good excuse not to train but make yourself train any how. Don't train because its fun or because its interesting. Train because your mind and personhood are in charge and it is your Body's duty to comply----not the other way around. FWIW.

:eek:That's very true. There isn't much to say except that I was wrong.

What does FWIW mean?

[Bruce W Sims]

Think nothing of it.....

FWIW (lit. "for what its worth") being a White belt can be a pretty critical time. When I write this I am talking about people who have had NO MA experience rather than those who have simply changed arts. The very new people need to get their feet on the Path and know how how step forward in a constructive way. The MA community is full of folks who have "hidden agendas" and that means there are a lot of misrepresentations and fantasies flying around. At this stage, its important to have an understanding of how things really come together and a clear-eyed view of what it is that you want to accomplish.

Trust me..... there will be days when you will be bored to tears and wonder why you ever get involved with this or that school or art. As Richard Bach mentions in his book (See: "Illusions: Tales of a Reluctant Messiah")

"Remember where you are going, where you have been, and why you got yourself into this situation in the first place."

In this way the MA may not only teach you to fight and condition your body, but also give you some clues about the kind of person you are, what is important to you and how you come to make the decisons the way you do.
All good; all good.

Best Wishes,

Bruce