|
|
|
|
|
|
|
|
|
 Posted: Sun Dec 16, 2007 7:35 pm
Hello! I am new to the study of karate and I've never done weight training. My work place has a weight room, and I've recently been introduced to the weight machines and hand weights. Those of you who do routine weight training, could you give me a run down of your usual workout? What exercises do you do? What kind of equipment do you use? How many reps? I'm interested in increasing my strength, speed and stamina. Thank you for your time!
|
 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Mon Dec 17, 2007 12:52 am
The important thing is to make sure that you exercise the right areas of your body. I've long since forgotten the names of the muscles, but you being a karateka should focus on push related machines. These are your bench press, lat press, or leg press machines generally. What I usually do is maybe 20 repititions with the lightest weight that gives me a challenge, then work down to heavier weights with less repitition. Welcome to the realm of linear martial arts as well!
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Mon Dec 17, 2007 1:02 am
Oh, and for speed, I generally work on a punching bag and use horse stance striking drills. Usually thats mostly center punches and other strikes. For stamina, there's the bag and jump roping. If it doesn't make too much noise, I'll run stairs as well. Don't get too bogged down with just weight lifting, that can raise power however too much of a focus on it will limit your agility, technique and precision. Treat what you learn in your lessons like you would a class for education; practice it at home over and over. If you learn a new kick, try it on a punching bag, even at the risk of looking foolish and falling a couple times. Practice is always great exercise and a great way to maximize any training.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Mon Dec 17, 2007 10:40 am
I used to have a full routine of presses curls and all that but work and life decided to bite me hard and take up all my time. Now I actually go about weights the " Dragonball Z" way. I wear a 50 lbs vest, 25 lbs ankle weights, and 15 lbs wrist weights. it feels ackward at first particularly on a hard day where you move crates all day, but after two weeks I got used to it and nobody could tell I had em on. the Ankle and Vest weights were easily hid under my shirt and pants. its a great idea I find and good for when work eats up what would be work out time.
In anycase thats kind of an extreme method, if it was routine, I'd start with the upperbody then work your way down. that way if you feel like actually go somewhere your legs will still carry you. as for stamina, rep rep reps.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Mon Dec 17, 2007 11:43 am
Don't just focus on "Push" related or certain body parts
Work EVERYTHING and Strengthen your entire body.
Depends what your goal is. Do you want endurance? power? size?
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Mon Dec 17, 2007 7:47 pm
Soul Fighters Leg Kicks Don't just focus on "Push" related or certain body parts Work EVERYTHING and Strengthen your entire body. Depends what your goal is. Do you want endurance? power? size? Speed, stamina and strength are my goals, in that order!
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Tue Dec 18, 2007 5:31 pm
[Kudzu] Soul Fighters Leg Kicks Don't just focus on "Push" related or certain body parts Work EVERYTHING and Strengthen your entire body. Depends what your goal is. Do you want endurance? power? size? Speed, stamina and strength are my goals, in that order! Body for life plan: My cross country coach made us do it: Set 1: 12 reps Set 2: 10 reps Set 3: 8 reps Set 4: 6 reps Super Set: Using the weight you used in set 2 or 3, try to do 12 reps. Super Set 2: Do a different exercise using the same body part- try 12 reps (For ever Set (not superset), increase weight) Do these exercises: Dumbbell Press (Dumbbell fly for superset 2) Row (Pullups for superset 2) Tricep extension (dips for superset 2) Hammer Curl (Barbell curls for Superset 2) Lateral fly (Military press for Superset 2) Whether or not you want to do legs on the same day or a different day is up to you: Squat (Lunge Superset 2) Leg Curl (I don't know what to do about Super Set 2, find out from somebody else) Calf raise (Revese Calf raise for superset 2) I'm no expert on weightlifting, but give it a try
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Wed Dec 19, 2007 7:04 pm
I like iron rings, though I can never seem to find any in stores...
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Thu Dec 20, 2007 1:01 pm
Jae Sung I like iron rings, though I can never seem to find any in stores... You can find them online at www.allcombat.com
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Fri Jan 04, 2008 4:30 am
Thats cool Soul.
I got something similar with my workout routine, but I don't do the superset, and I also do circuit training (when I have the luxury to do so, i.e. no one else workin on my machines). But I do reps at 15,13,11,9,9... then I'm blasting oevr to the next machine to keep my heart rate up. But yea, I do a few diff exercises.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Sat Mar 15, 2008 9:21 pm
First thing I would reccommend before anything else, get someone to run through how to use the equipment. I've done this before, so believe me, if you do the exercises without knowing how to do it properly, you can injure yourself. I did my lower back before I learnt about things such as a neutral spine.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Wed Mar 19, 2008 3:47 pm
Thunder Foot Thats cool Soul.
I got something similar with my workout routine, but I don't do the superset, and I also do circuit training (when I have the luxury to do so, i.e. no one else workin on my machines). But I do reps at 15,13,11,9,9... then I'm blasting oevr to the next machine to keep my heart rate up. But yea, I do a few diff exercises. At SW, they have a bench with some weights What I been doing is 20 reps of bench, curls, tricep extension right after the other, max on pullups, rest, and repeat for 2 more cycles. Then I end with 100x situps on the decline board
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Sun Apr 20, 2008 4:34 am
Two things to avoid:
1) Machines. Opt for free weights. Machines are designed for people of a certain height, and don't give the full range of motion.
2) NEVER do full speed when wearing wrist or ankle weights. You'll blow out your knees and elbows.
With that said, if you're just starting, use little to no weight at all. You need to get the proper technique down first.
If you want speed, plyo training is the best. That means perform everything explosively. Gonna use the becn press? Instead of going slow, push it up as fast as possible. Gonna do a push up? As fast as possible. Then move on to clap push up.
Since you're a beginner (and a Martial Artist) stay away from isolation exercises (ie isolating one muscle) such as curls and tricep pulls down. Instead, go for compund: Pull up, bench press, squat, deadlift, etc...
Edit: Locking you're joints equals "bad" for plyo training.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Sun Apr 20, 2008 4:47 am
Martial J Oh, and for speed, I generally work on a punching bag and use horse stance striking drills. Usually thats mostly center punches and other strikes. For stamina, there's the bag and jump roping. If it doesn't make too much noise, I'll run stairs as well. Don't get too bogged down with just weight lifting, that can raise power however too much of a focus on it will limit your agility, technique and precision. Treat what you learn in your lessons like you would a class for education; practice it at home over and over. If you learn a new kick, try it on a punching bag, even at the risk of looking foolish and falling a couple times. Practice is always great exercise and a great way to maximize any training. I was about to diagree, but you're right. Gotta balance the training. biggrin
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Posted: Wed Apr 23, 2008 6:02 am
you should really try to listen to your body and do what feels comfortable you shouldnt push your self so hard that you cant even turn up to class or anything, definatly with weights. now im not being sexist but its been scientificaly proven that women arent as strong as men with upper body strength (they should test it again my instructor packs a mean punch and prefers punching a board but even she went a little overboard and did somthing to her arm) so start off light and work your way up cause most of the people repleying are guys im seriously not being offencive im being logical.
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Reply
