Ive been lifting for almost 6 months, I feel strong and im even beefing up a bit. Im looking now to get a little more specific to my goals in 'kendo' (my martial art/sport).
Any advice would be greatly welcomed...
Current routine...3 days per/week 3x12
Work out A
-Lunges
-SL dead lift
-EZ bar pull overs
-Pushups
-Cuban press
-Swiss ball crunches (3x20)
Workout B
-Bulgarian Split squat
-Deadlift
-Incline DB bench press
-Chin ups (supine grip)
-Bent over BB rows
-Swiss ball crunches (3x20)
David, never specifically studied kendo but have a large martial arts background. I know kendo involoves a lot of sword work, the movement is simular actually to a db pullover probably a lot of the same muscles are invovled. I would definitly add that to your training.
Also i would add dips in there.
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1. Lower reps; the lower reps will build more strength, and with more strength will come more speed.
2. Do movements with a fast concentric action and a slower eccentric action.
3. Possibly work in some explosive lift/oly-style lifts. For instance, you could do a power clean or hang clean at the beginning of one workout, and a power snatch or hang snatch at the beginning of the other. 3-5 sets of 3-5 reps.
4. Core work. Very important in martial arts, including Kendo (or Kumdo, in my case. [img]smile.gif[/img] )
Alwyn Cosgrove's martial arts training program is very good and very sport-specific. I did 12 of the 16 weeks and really liked it. (I will be returning to it and doing it over after I finish my current 12-week tangent.) The price of the ebook is well worth it. You could follow it for 16 weeks, then do it over again with variations or some substitutions; he lays out the important principles one should follow.
VanDamme, I like the Dumbell to replace the ez-bar, it will simulate a grip...excellent, thanks.
Chris, im glad you jumped in. Do you thnk I will need cardio other than that incured from low rest periods with my weight routine? You know the game, we can be fightng for up to 30 minutes in some cases, and still require explosiveness to deliver a cut.
Originally posted by David.W: VanDamme, I like the Dumbell to replace the ez-bar, it will simulate a grip...excellent, thanks.
Chris, im glad you jumped in. Do you thnk I will need cardio other than that incured from low rest periods with my weight routine? You know the game, we can be fightng for up to 30 minutes in some cases, and still require explosiveness to deliver a cut.
I think yes, but prolonged, steady-state cardio will probably have a negative effect on speed/quickness. I've recently started using Tabata protocol training (below) two times a week, except for weeks where I end up in two or three butt-kicking kumdo or taekwondo classes, in which case I let that suffice for cardio. In a way, I always felt our training can be our conditioning, but the extra conditioning always seemed to help me.
Tabata protocol:
5 min easy warm-up
Sprint (all out) for 20 sec
Rest 10 seconds
Repeat 6 or 7 more times
5 min cool down
Even if you can't hold to the 10 seconds of rest after the first couple of cycles, expand it to 20 sec rest and try to shave off some rest every week.
I've also had good results with a cycle of 30 sec sprint (not all out, but hard) - 30 sec walk - 30 sec jog for about 12 minutes, with a 5 or 6 min warmup and cooldown. Also, hill intervals, kept short and hard, 20 seconds max.
Overall, between two or three days of weight work and some hard physical classes, I think not more than a couple of "cardio" sessions a week.
Alwyn Cosgrove's martial arts training program is very good and very sport-specific. I did 12 of the 16 weeks and really liked it. (I will be returning to it and doing it over after I finish my current 12-week tangent.) The price of the ebook is well worth it. You could follow it for 16 weeks, then do it over again with variations or some substitutions; he lays out the important principles one should follow.
Best to you!
I was having a look through Alwyn's website and looked over his core training for martial artists, I was confused by the tempo though (ie, 2010 or 3030 etc?) Can anyone clear that up for me?
Chris, Tabata protocal looks crazy, im sure I dont have that kind of stamina, but im certainly going to start it.
So my exersice selection looks okay to everyone???
Originally posted by Chris Correia: A few thoughts, David.
1. Lower reps; the lower reps will build more strength, and with more strength will come more speed.
2. Do movements with a fast concentric action and a slower eccentric action.
3. Possibly work in some explosive lift/oly-style lifts. For instance, you could do a power clean or hang clean at the beginning of one workout, and a power snatch or hang snatch at the beginning of the other. 3-5 sets of 3-5 reps.
4. Core work. Very important in martial arts, including Kendo (or Kumdo, in my case. [img]smile.gif[/img] )
Alwyn Cosgrove's martial arts training program is very good and very sport-specific. I did 12 of the 16 weeks and really liked it. (I will be returning to it and doing it over after I finish my current 12-week tangent.) The price of the ebook is well worth it. You could follow it for 16 weeks, then do it over again with variations or some substitutions; he lays out the important principles one should follow.
Best to you!
Chris,
You mention lower reps to build more strength and in turn more speed. So does this mean if I'd like to get faster (running) that I should do low rep squats, lunges, etc?
Not neccesarily. It depends on what you lack. Are you weak, or do you lack explosive strength? If you are naturally fast but lack muscular strength than lower rep strength stuff would probably benifit you. But you you need to work on speed qualities than it would be a bit of a waste until you got your explosive strength where it needs to be.
Danny
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Zhuangshi:
I think that for someone who is considered a beginner (less than a year of training -- which is me, still, BTW -- , maybe even more depending on the person), anything helps, and starting with higher reps is often recommended. However, even within that first year, varying reps is important; the body adapts to the reps faster than it adapts to the exercises. So, changing the set/rep scheme is important to do. The bottom line question is: are you making progress/are you getting stronger, particularly in the areas you want? It seems that, for athletes, the rep variation goes from 8-10, down to one, with a lot in the 3-8 range.
There is a lot that goes into running, so just lifting low reps and heavy won't make one a lot faster. Is your start slow than you want? Is you acceleration the problem? Is is the sustained speed? How long a run are you talking about? What I'm explaining (correctly, I hope!) more applies to short burst speed, I think. Working in some fast or explosive lifting wouldn't hurt, however.
David:
Tempo: e.g. 3110: 3 sec eccentric, 1 second pause, 1 second concentric, no pause. An "X", usually in the third spot, would be explosively
.
The exercise selection is pretty good, I think; I'm still a bit raw at analyzing that stuff. But, my 2 cents:
Unilateral training and compound movements: good.
The rows or chins seem like an extra; they're both back exercises. I've never been a big fan of the pullover (even if it seems to simulate a strike/cut). But I think it's often used as a chinup substitute (vertical pulling). So, I'd either drop the chin on day 2 or substitute them for the pullovers on day 1.
Do dumbell rows instead of barbell rows; even one arm at a time. Secret hint: put the other hand behind your back -- some core stabilization work.
Pushups: Aren't they getting kind of easy by now? If you have one, do them on a stability ball (hands on the ball, feet on the floor -- don't do these explosively; stay controlled). Or, so them explosively, coming off the floor, lower slowly (clap your hands when you're in the air?). Or, substitute in dips.
If you've been doing 12 reps, I'd say up the weight a bit and lower the reps to 8 (12 on the ab work is OK). Then, do exercises with a 301 or 311 tempo (most you wont' be able to do exploxively, but do the lift as fast as possible. Then take 3 seconds to lower. Even crunches: hold a weight on your chest or overhead and sit up fast, lower slowly.
Thanks for the comments. Actually I have a very good bust (acceleration) my problem is just sustained speed as you said. But anyway, thanks for all the good advice. I mean I'm looking into it, but not really pursuing it because there's no need for me to be faster really, might as well focus my attention elsewhere.
Thanks Chris! I like the changes, you've really shedded some light on things! Its humbling how little I know.
The reason I had lunges(traveling) in my routine was it simulated the drive from the back leg and the pull of the front leg, which seemed pretty specific at the time.
Can you point to an example of Unilateral Romanian Dead lift?
BTW, the final routine I posted also has day 1 as a vertical push/pull day, and day 2 as a horizontal push/pull day.
Hey, have you read Dave Lowry's stuff? I'm just going back to again read Moving Toward Stillness. I recently finished he newer book of essays, Traditions. I really like his writing and insights.
Good luck! You might need it just in case I gave you bad advice.
Originally posted by Chris Correia:
Hey, have you read Dave Lowry's stuff? I'm just going back to again read Moving Toward Stillness. I recently finished he newer book of essays, Traditions. I really like his writing and insights.
Your the second person to recomend this book, i'll have to check the local 'Chapters' for it, it sounds good.
Those Unilateral Romanian Dead lift look good, I can see how they will help. The RDL looks like my SLDL, I'll have to check my from again.
Its a short routine, thats why I like it I think I will try the core workout Alwyn has posted on his web site, with the routine youve posted, and if i have the cajones I will finish with Tabata Protocal. I think I should be in the gym for about 1 hour.
If I can get all this in during 3 weekly sessions I can keep my current scheduele....
I'll share my feedback on the book as soon as I start!.
Have fun, David! RE the Tabata training: it is short (15 minutes). You should work it in on two (or three) non-weight-workout days. Then you can give it your all.
Chris....I just finished my first session (started with Day 2) Daaaaammmmmmnnnn those unilateral romanian dead lifts are hard,I was all over the place. I kept reducing the weight until I found a weight I could 'somewhat' stabalize. I have never felt so uncoordinated.
Tabata kicked my ass! I had to drop off to your original recomendation:
(Chris Correia wrote - I've also had good results with a cycle of 30 sec sprint (not all out, but hard) - 30 sec walk - 30 sec jog for about 12 minutes, with a 5 or 6 min warmup and cooldown)
This was easier, but I had also just finished my work out, and Alwyn's core session (week 1 from his web site). I will move the HIIT to a spot in the morning before work I think, as you say, I can go all out then!
Sounds like fun. Last night in TKD class, I pretty much led students through a bunch of footwork drills interspersed with pushups and core work (45 min). I love to hear people grunt and groan. Then I finished them off with 15 minutes of some kicking speed drills.
Chris, (or anyone with RDL experience)unilateral romanian dead lifts, the leg acting as counter balance, is this the same as the arm holding the DB?? (ie.. left leg off the ground, DB in left hand).
I seem crooked trying to keep balance, its not pretty, and I feel like it may be incorrect.
Originally posted by David.W: Chris, (or anyone with RDL experience)unilateral romanian dead lifts, the leg acting as counter balance, is this the same as the arm holding the DB?? (ie.. left leg off the ground, DB in left hand).
I seem crooked trying to keep balance, its not pretty, and I feel like it may be incorrect.
I played around with both arms, and ended up holding a dumbell in each hand, which is the way shown in Mike Mejia's & Lou Shuler's Home Workout Bible. I know I've seen it illustrated with one dumbell other places. I don't think it matters; one could do it any way. The one arm work will require more core & other stabilization, I think, and that stabilization will be different with each arm.
Hey Chris...the training goes well...i havnt had much time for HIIT with workouts, training, and work in general, so ive been using class as my HIIT, and focusing more on my diet. (Havnt got around to Lowery's book either) Enjoying the routine though...its quite short 45 minutes in and out and dosnt smash my CNS. When I lift heavy and train in 'kendo I burn out badly....this is allowing me to balance my performance in the gym and dojo (or do-jang in your case )
I would still love to see some of the other pro's on this forum have a look at this thread and spot me some input.
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