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Post by Glutton4Punishment on Jun 21, 2012 17:05:46 GMT -5
What exercises do you do specifically for your martial arts training?
I have a few that I do for Muay Thai. A lot of people tend to put the vast majority of their Muay Thai training time into their kicks and punches and not enough into their clinch work. I try to take a different approach and make it as close to 50/50 as possible.
Exercises I do specifically for Muay Thai clinching are:
Pull ups. Lots of them. Mostly with the palms facing me and palms facing each other since those variations are closer to pulling somebody into a Thai clinch.
Reverse planks. Take two chairs, lay the head and shoulders on one and the feet on another and bridge facing the ceiling. This works the abs, but also more importantly the lower back. When it starts getting easier, grab something with some weight to it and hold it on your stomach. A strong lower back helps with posturing in a clinch to take away the opponent's reach for knees.
Neck lifts with a hanging weight. Tie a strong piece of cord (leather jump rope, 550 cord, whatever you have that's strong) through a weight. The exercise is as simple as biting down on the cord, letting your neck relax so that your chin drops, and then using a full range of motion to pull your neck back with the weight as resistance. Make sure that you don't bite directly down on the cord. Use a towel over it so that the cord doesn't rub against the sides of your mouth. It'll cause a rope burn that makes you look like a wooden dummy otherwise. This exercise also helps with posturing in a clinch, even more so than the lower back plank since the core is naturally stronger than the neck already.
Who else has some Martial Arts specific exercises to share?
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Post by jwbulldogs on Jun 21, 2012 17:54:04 GMT -5
I was wondering when someone would post here.
I'm not sure if ths is what you are talking about, but I have a variety of chair drills. We have to do kicks over the chairs. It teaches you to get you kicks up and on your target. If you hit my chair you have somewhere between 20 to 50 pushups to do and then finish you kicks. Another exercise I don't have a name for it, but you lie face down arms at your side and legs open. You reach out with your arms like you are doing he butterfly stroke in swimming. and use your arms and hands to pull yourself forward across the floor. As you are going forward your legs closed and you reopen them as you begin to move your arms forward again. I learned this in judo and I occasionally have my students do it. I mix up the exercises so the body doesn't get used to do the same routine. Then there are a variety of wrist exercises that are done to prepare you for working on wrist techniques and helps you to be able to handle having a lot of wrist techniques being applied to you without wearing you out too quickly.
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Post by wattyler on Jun 24, 2012 8:04:32 GMT -5
Skipping- boring but hey? Push ups on fists does wrists and knuckles Walking on hands..like a 'wheelbarrow' again to work on wrists thats the first few things i can think of which are specific to MA
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Post by Glutton4Punishment on Jun 25, 2012 15:31:19 GMT -5
Due to my Achilles Tendon injury I won't actually be able to skip for a while. Even when I take off the fracture boot I'll need to start training in ankle supports and warm up on a bicycle for a while. Any jogging I do will have to be extremely slow and low impact so as not to re-aggravate it and I'll be strengthening the muscles in my right leg again slowly. Kind of sucks. It's a very high impact exercise, apparently.
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odee
Global Moderator
Kyokushin 10 years - Brazilian Jujitsu 3 years - Muay Thai 2 years.
Posts: 1,286
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Post by odee on Jun 25, 2012 21:52:05 GMT -5
Kata and dancing. It might sound weird but balance and timing have always been two of my weakest areas. So I do a lot of Kata when I'm alone with no training equipment or dancing if I've remembered to bring the iPod. I'm still a rubbish dancer though.
If I'm at home I spend a fair bit of time underneath the heavy-bag, mostly lifting and striking. My ability to land powerful shots with no room is one of the things that covers my poor grappling ability.
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Post by drunior on Jun 28, 2012 7:13:32 GMT -5
I do several interval drills that does not require weights. Sprint drills is my bread and butter for my cardiovascular training. I also perform supersets of several different calisthenic and kettleball exercises going from 50 reps to 40, 30, 20, then 10 with no rest between sets. Uchikomi drills using a bicycle inner tube and a pole is good. This is done by wrapping the inner tube around a pole, and holding each end of the tube like I would a gi. I then practice going into my favorite throw as fast as possible repeatedly. The inner tube's elasticity requires me to maintain good form and proper weight shifts (there are several videos of this online).
I do 3 days of weight training per week where I focus on compound movements. Exercises include cleans (no press. don't want to increase muscle mass in the shoulders), barbell squats, bench press, dead-lift, and weighted pullups and dips.
I include long, slow runs when I'm starting to let myself go a bit (I just love to eat and drink).
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talon
Yellow Belt
Posts: 65
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Post by talon on Jul 1, 2012 0:52:50 GMT -5
I do a mixture of most of the above, but also I do resistance training: -Water resistance:1/neck/shoulders deep in a pool {static/still resistance} or 2/river {same depth} Facing the current {active resistance} & do your techniques/Kata/kicks/punched/etc. -Weight/band resistance: same as with water but attached to bands or wearing wrist & ankle weights. & a lot of cardio working on "fight Round times" 2-3 minutes hard out {whichever cardio you like or skipping or shadow/partner sparing etc} then Rest, repeat 3-5 times.
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Post by The Last Airbender on Jul 12, 2012 19:24:00 GMT -5
rubber bike tube tied around a pole and Uchi Komi! yay judo! also, throw a gi over the pull up bar or a tree branch, hold the lapel and do pull ups. great for gaining dominant grips in Judo.
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Post by rollingrock128 on Jul 13, 2012 16:06:05 GMT -5
since i don't have a lot of time anymore to get to my bjj and muay thai classes i go like maybe twice a week at this point. everyday i wake up i do 100 squats ,100 situps, 100 leg lifts, 50 side crunches each side, 50 back bridges, then i plank for 3 2 minute intervals, and 50 pushups. just to keep me relativity strong. also my gym is only like 2 miles away so i run there when i go. all about working the legs and core for martial arts.
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