WORKING OUT
The martial arts, like all other physical endeavors, make use of cross training to enhance the speed, power, agility, footwork, etc of their particular art. I have observed over the years that until just very recently and still even today , quite a few oriental systems are training in methods which have not changed in thousands of years.Some of these methods such as extreme stretching and 1000 repetition reverse punches have been shown to be very harmful to the body. Many hard stylists such as those in the Korean and Japanese arts have severe joint problems in their mid forties. It is here that American and European sports training has come to the rescue. Since the 1930's, sports such as power lifting, Olympic weight training, other Olympic sports that are speed based have developed the ideal workouts to bring their practitioners performance to their best possible genetic potential..It is from the modern sports science that the CETA close quarter combat system draws much of it's training method.It must be understood, however that not all martial systems should train the same. A martial arts forms champion has different needs than a practitioner of CQC. We do not require their type of flexibility since our we kick no higher than the groin.They in turn would not emphasize power training since breaking someones leg with a low side kick may not be foremost on their mind.The bottom line is that every discipline has different physical attributes that they need to focus on above others while still developing excellent overall conditioning.
The following workouts i have found ideal for close quarter combat practitioners as well as everyone in general for excellent conditioning.
WEIGHT TRAINING
The best type of weight training for CQC is called Rest-Pause Training. It involves taking a heavy weight, that is, one that is relatively heavy for you, 60 to 80 % of your maximum. Lift this once, set it down, rest for 3 to 10 seconds and lift it again.. Attempt to lift the weight quickly however you should not be able to lift it quickly. If you can, then you are working too light and need to add more weight. Again, attempt to lift it quickly as that should be your mindset.This type of training develops what's known as speed -strength or explosive power.Do your sets back to back to also get an aerobic workout. this training does not take very long, perhaps 30 minutes twice a week but yields tremendous results. the following are the exercises and routines..WORKOUT #1 IS DONE IN REST - PAUSE MANNER. WORKOUT # 2 AND # 3 ARE NOT.
WORKOUT # 1
THE REST - PAUSE ROUTINE ( DONE TWICE A WEEK)
WEDNESDAY 1. SQUAT 2. BENCH PRESS 3. ROWING
SUNDAY 4. DEAD LIFT 5. STANDING PRESS 6.CURL
3 SETS OF 3 REPS or 2 SETS OF 5 REPS or DOING ALL 6 EXERCISES BOTH DAYS 1 SET OF 6 ( DO IN THE NUMERICAL ORDER GIVEN)
FINISH WITH AB WORK.
WORKOUT # 2
THE STANDARD PROGRESSIVE RESISTANCE ROUTINE (DONE TWICE A WEEK )
1.DEAD LIFT 2. SQUAT 3. BENCH PRESS 4. ROWING 5. STANDING PRESS 6.CURL
DO TWO SETS of 6 to 8 REPS ( DO IN THE NUMERICAL ORDER GIVEN )
FINISH WITH AB WORK.
WORKOUT # 3 For a higher intensity workout we do the same workout as above but super set or take 2 exercises and do them back to back..
1 .DEAD LIFT / BENCH PRESS
2. SQUAT / ROWING
3. STANDING PRESS / CURL
DO 2 SETS OF 6 - 8 REPS ( IN THE NUMERICAL ORDER GIVEN )
4 LEG RAISES / CRUNCHES 25 + EACH
ISOMETRIC WORKOUTS
For all exercises – First take a deep breath. Then apply maximum tension for 6 to 12 seconds while exhaling and tensing abs. Choose 9 to 12 exercises - no more. Choose 3 positions of a knee bend exercise, 3 of a pulling exercise, 3 of a pressing exercise and one position only of the shrug and a calf raise. Short range of motions like these only require one position.This is the very popular Bob Hoffman isometric work out that many Olympic champions use along with power lifters. Bruce Lee also used this method and attributes much of his incredible striking power to isometrics. At a certain point in your training, as you gain more strength and are capable of putting more intensity into the isometric hold, you cut down to 2 knee bends,pulls and presses. Still do 1 shrug and 1 calf raise.. You can mix or match. For instance, you can do a low hack squat, a medium dead lift and a high wall squat for your 3 positions for the knee bends or you can do all wall squats, low medium and high. I also like to add in 2 forearm /grip isometrics at the end of the workout. One can use their imagination as to the unlimited ways isometrics can be employed against unmovable objects like walls, door frames, chairs, trees, etc. Bob Hoffman's book "Functional Isometric Contraction" can be downloaded for free by googling it or from the link to the PDF file I provided below.
Kneebends. Hack Squat, Jefferson Squat, Wall Squat, Dead Lift.
Presses. Wall Press, Standing Press.
Pulls. Curls, Rowing
Shrug and Calf Raise
Forearm / Grip. Wrist Curl, Reverse Wrist Curl, Reverse Curl, Bar Twists, Overhand and Under Hand, Grip, Pinch Grip.
Position 1 ( Squat, Back Against Wall )
Low, Medium, High
Position 2 (Wall Press )
Close, Medium, Long
Position 3 ( Row, Pulling Inward on Chair Back))
Low, Medium, High
Position 4 ( Curl, Hands Together)
Low, Medium, High
Position 5 ( Upward Press, Hands Together)
Low, Medium, High
Position 6 ( Shoulder Shrug, Grab back of Lower Legs and Attempt to Raise Shoulders)
1 Position Only ( Because of Short Muscle Range)
Position 7 ( Calf Raise, Hands Pressing on Door Frame )
1 position only ( Because of Short Muscle Range)
Position 8( Forearms )
2 Positions Each
Rev Curl, Wrist curl, Rev Wrist Curls, Pinch Grips
ISOMETRIC WORKOUT- WITH BAR AND CHAIN
This device consists of 2 iron rods 2 feet long, a 6 foot chain, an O ring connector and an S ring connector. Connect the chain to the first bar by the O ring.This is the bar that you will stand on for all of the exercises. Connect the S ring to the second bar and crimp it slightly with a hammer so it's on there permanently For any exercise insert the S ring into the chain so you can exert force at the desired level.
For all exercises – First take a deep breath. Then apply maximum tension for 6 to 10 seconds while exhaling and tensing abs.
Position 1 (Bar 2 inches below knee)
Hack Squat Start
Dead Lift Start
Row Start
Position 2 (Bar 2 inches above knee)
Hack Squat Mid Range
Dead Lift Mid Range
Row Mid Range
Srug
Position 3 (Bar at groin level)
Hack Squat Finish
Dead Lift Finish
Row Finish
Curl Start / Rev Curl Start
Calf Raise. Left / Right
Position 4 (Bar at mid section level)
Curl Mid Range / Rev Curl Mid Range
Wrist curl / Rev Wrist Curl
Position 5 (Bar at throat level)
Curl Finish / Rev Curl Finish
Press Start
Position 7 ( Bar at eye level)
Press Mid Range
Position 8 (Bar overhead, 3 inches from lock out)
Press Finish
Position 9 (Hold bar in front)
Bar Twist Overhand
Bar Twist Underhand
FUNCTIONAL ISOMETRIC CONTRACTION by Bob Hoffman
https://drive.google.com/file/d/0B0CpVbjxlHU4Yl9ZZ0hFMFRVZk0/edit?usp=sharing
THE FIVE TIBETAN EXERCISES: Some Incredible Life Changing Calisthenics
https://drive.google.com/file/d/0B0CpVbjxlHU4akl1VkRrYUFTM3M/edit?usp=sharing