In martial arts, the idea of prolonged muscular output is really more about anaerobic than aerobic/cardiovascular exercise. While a steady regimen (e.g. 3 days/week) of jogging/biking/swimming or a similar activity imparts benefits to martial arts training, emphasis should be placed on simulating an actual sparring match, tournament or intense class. For me, it's just about preparing for training at the ATA Anthem Tae Kwon Do school.
The principle of specificity (not the same as isolation) predominates any workout I design with the intent of improving sports performance. To accomplish this, and maintain energy levels for Tae Kwon Doe forms and sparring, the majority of exercises are performed with bodyweight, and external weights are light to moderate.
Workouts are labeled power/anaerobic capacity; strength/endurance; and muscular endurance/interval. Today is a muscular endurance/interval day, and here is the framework for the workout:
Warm-up:
Joint rotations. See this clip to get the idea:
I start every workout with this simple routine at minimum. Give it a try, especially if you're agin' like meself...
Then, a series of 3-5 minute 'rounds'. When a trainee is starting out, the intensity should be easy to moderate, but the body needs to be in constant motion. As the body adapts, begin executing the rounds on a graded intensity scale. Go from easy to moderate to a couple for maximum reps per round, etc. I like to have at least one workout per week where the intensity is all out the entire time.
Exercises:
-WWII Jump Squats x10 (keep back straight, hands behind head) Do these with one foot lined up in front of the other, switching feet in mid-air, as shown in the picture):
-Hindu Push-ups x10
-Supine leg lift: x20 (add ankle weights if too easy.) Lay on your side propped on one elbow or with arm extended, keep foot in rigid kicking position and raise leg as high as you can.
Then hold for 5 seconds, raise bottom leg and perform 10 more reps. Switch sides and repeat.
-Supine straight leg lifts: Roll over on your back and execute straight leg lifts, pausing to squeeze at the top x15-20.
-Lateral lunge and hop x 10 ea (Slide out to one side, keep back straight and butt down, drive up with that leg and slide to other side, repeat.)
In between rounds, don't stop! Immediately go into a form, sparring combinations, hitting pads or a bag, or even jump roping for 1 minute. Rest NO MORE than 30 seconds and repeat.
Knock out at least three rounds of this routine, and follow it with some weapons work, or any activity that keeps you moving steadily for another 30 minutes. Feel free to substitute exercises, but note the pattern (and some sample substitutes):
-WWII jump squats: power, strength, balance (Sub: regular jump squats, box jumps)
-Hindu pushups: some strength, muscular endurance, upper body.(Sub: Regular push-ups, Divebombers)
-Supine leg lift: specific strength/muscular endurance. (Sub: Standing version of one leg exercise, kneeling version of one leg exercise)
-Straight leg lifts: Abdominal and hip flexor strength/endurance (Sub: Mountain climbers, suspended pikes, atomic sit-ups, v-ups, etc.)
-Lateral slide hops: One leg strength/power. (One leg pistols or 'airplane' squats with hops, 'quad' hops.)
Adjust the reps and intensity as needed. For an added challenge, wear a weighted vest and/or wrist and ankle weights!
***Quad Hops:
Next: Training strength and power with ballistic motion! Kettlebells, homemade clubs and more.
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