MARTIAL ARTS WORK-OUT

A framework for a martial arts style workout i.e. one that emphasises speed and strength (together=power) rather than building bulk.

DAY 1

WARM UP:
Row for 1000 metres at Level 6 on rower. Shadow box for 1.5 minutes

BENCH PRESS:
3 sets of 6, 2 minute break between sets. (choose a weight at which any more than 6 reps is real hard: reason for this is that this type of heavy lifting develops your fast-twitch muscle fibres - the most important re speed. This principle should guide your weight training regime as a martial artist)

OVERHEAD PULLEY:
3 sets of 6, 2 minute break between sets

DUMBELL BICEP CURLS:
3 sets of 10, 1.5 minute between sets (OK to bulk up a bit here)

PUSH UPS:
3 sets of 10 on Swiss Ball if you have access to one, 1.5 mins betwen sets)
Take a break for 2-3 minutes then try a CLAPPING PUSH UP. Basically go to the regular "down" push up position with flat hands and your nose near the floor, push yourself up strongly and aim to bring your hands together in a clap, after the clap return quickly to the starting position. Try and do as many as you can for 3 sets, 1 minute between sets.
These push ups are very good for your plyometric ability i.e. speed and snap of punch.
3 sets of regular SIT UPS to failure every set, 1 minute between sets.

STRETCH for at least 5 minutes

Back to top

DAY 2

WARM UP:
Run for 10 minutes, whatever pace you're comfortable with for that time, don't exhaust yourself on the machine
PUNCH THE BAG the bag for about 5 minutes, NOT CONTINOUSLY, take a 10-15 second break every minute or so.

SQUAT OR LEG PRESSES:
3 sets of 6, 2 minute break between sets. Speak to the guys in the gym and/or give me a call re getting these exercise done if you haven't done so before. I prefer the free squat myself because its great for testosterone production but the leg press machine is pretty good too.

CHIN RAISES:
OVERHAND GRIP, i.e. palms facing away from you as you address the bar. 3 sets to failure 1.5 minute break between sets.

LEG BICEP CURLS:
stay light on this, 2 sets of 10, 1.5 mins between sets

CALF RAISES:
I prefer the machine where you sit down with then pads over your knee; go lightly at first, try 3 sets of 15, 2 mins between sets. (the calves are hard working muscles which support you all day so they need a few more reps than most muscle groups to get stressed). Calf muscles are very important re kicking speed and technique in Krav Maga so this is an important exercise.

SHOULDER PRESS:
3 Sets of 10, 1.5 min break. Start with the machine first.

SIT UP/SHOULDER WORK OUT:
Do 12 sit ups to about 45 degree angle. After the 12th drop down to 30 degree angle, hold and do 40 punches over your head (alternate left and right, 20 each)
rest for 30 seconds then repeat but this time do 10 sit ups and do 80 punches, rest for 30 seconds then repeat with 8 sit ups and 100 punches. To start aim to do the first 2 steps above then after a couple of weeks go for the full monty with 100 punches. This is tough, don't overdo at first.

Stretch for at least 5 minutes, emphasise upper legs

Back to top

DAY 3

Repeat Day 1; the week after start with "Day 2" and do that twice in the week.
At least once a week fit the following anerobic exercise in, preferably at start of exercises:
Row flat out for 200 metres - 45 second break - row 200 flat out - 45 second break - row 200 flat out - 45 second break - row 200 flat out.
After a while build up to 5 sets of 200 metres. again, this is pretty tough so build up gradually depending how you feel after the first couple of sets.