Im going back to the gym tonight, I have a question for you though. During my last shotokan class, we were sparring. I was paired up with a yellow belt (7th kyu), and I just owned him. I blocked damn near everything he threw at me. My sensei noticed this and had some very good words of encouragement, telling me with practice, I could be very good. With that being said, I want to scale back my fitness regimine to practice shotokan more. If I lift using my normal schedule (2 day split, 2 times a week) and work in 3 HIIT sessions ultimately (when I work up to it) of 30 minutes a week, is this a viable workout plan to lose the rest of the weight I want to lose? My goal is to be around 200.
Attn Evolution, A quick question if I may
- Thread starter aevans410
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Well, actually I think your hit session is probabally good at 20 minutes; you can push it to 30 minutes, but I think 20 minutes is fine unless you're not seeing any results which I highly doubt.
Here's a bit of words of wisdom, take them how you may--I would highly recommend that instead of doing a split, you do a full body workout two times a week. As a martial artist, you'll be using your entire body and your workouts should reflect this rather than your workouts being comprised of various body parts hits on certain days.
There are a few things that you'll most likely want to develop-absolute strength, speed-strength, and strength-endurance. We have to work towards specificity when working on certain goals. I think that your training addresses absolute strength, to work on strength-endurance, you'll want to slowly decrease your rest sets to where you're only taking a 45-60 second break between sets. For speed-strength, you'll want to lift more explosively...very explosively and ballistically (just remember you have to be very careful with ballisitics). Ballistics are something I can cover later if you're interested.
Anyway, maybe that's a bit more than you were asking for but I think it's pretty useful information. So, to recap=20 minutes of HIIT (you should work at increasing intensity, not time) and an hour tops of full body strength training two times a week will be perfect for what you need.
Here's a bit of words of wisdom, take them how you may--I would highly recommend that instead of doing a split, you do a full body workout two times a week. As a martial artist, you'll be using your entire body and your workouts should reflect this rather than your workouts being comprised of various body parts hits on certain days.
There are a few things that you'll most likely want to develop-absolute strength, speed-strength, and strength-endurance. We have to work towards specificity when working on certain goals. I think that your training addresses absolute strength, to work on strength-endurance, you'll want to slowly decrease your rest sets to where you're only taking a 45-60 second break between sets. For speed-strength, you'll want to lift more explosively...very explosively and ballistically (just remember you have to be very careful with ballisitics). Ballistics are something I can cover later if you're interested.
Anyway, maybe that's a bit more than you were asking for but I think it's pretty useful information. So, to recap=20 minutes of HIIT (you should work at increasing intensity, not time) and an hour tops of full body strength training two times a week will be perfect for what you need.
Aevan, can I get your weight and your 1RM or near as far as you can guess for squat, bench, and deadlift?
Generally when training for some sort of athletic sport, be it MA or baseball or golf, etc...you want to train for specificity and most often you'll want to use periodization or training blocks. A training block is a specific goal set up for a certain timeframe using certain parameters. I happen to have a love for martial arts because I'm a martial artist myself.
I think the two most important things to start with are absolute strength because improving absolute strength is the most efficient way to improve speed strength. Absolute strength is basically what most people think of when they think of strength--the 1RM. Speed strength (SS) is characterized by three distinct components:
1) Starting strength-This is defined as the ability to recruit as many motor units (MUs) as possible instantaneously at the start of the movement. Common examples include the lunge in fencing, coming off the line in football, and the start in short sprints.
2)Explosive strength-This quality refers to the acceleration or rate of force development. In other words, once a maximal number of MUs is recruited, how long can an athelete keep them recruited. Dr. Hatfield compares starting strength to the flash bulb of a camera, and explosive strength as a flash that stays on and becomes brighter and brighter the longer it stays on.
3)Reactive strength (stretch-shortening cycle)-Reactive strength can be thought of as an independent motor quality.
You guys still with me?
Strength-endurance is basically characterized as the ability to continually use your absolute strength (so to speak). For example, if you are strong but gas out easily, what's the point? So, to increase strength-endurance we limit our rest sets to less than 90 seconds (actually 45 secs is best, but we'll work towards that).
I'm sure all this info isn't necessary but it's interesting (to me anyway). I'm kinda a nerd that way.
Okay, so putting some exercises together on a two-a-week workout program-
Workout A
A)back or box squat (rotate weekly with deadlifts)
B)db bench
C)back extension
D)bent over db row
E)push press
F)weighted russian twists
Workout B
A)weighted dips
B)weighted chins
C)cable pull throughs
D)1 legged squats
E)--pick 2 isolation exercises
That should get you started.
Generally when training for some sort of athletic sport, be it MA or baseball or golf, etc...you want to train for specificity and most often you'll want to use periodization or training blocks. A training block is a specific goal set up for a certain timeframe using certain parameters. I happen to have a love for martial arts because I'm a martial artist myself.
I think the two most important things to start with are absolute strength because improving absolute strength is the most efficient way to improve speed strength. Absolute strength is basically what most people think of when they think of strength--the 1RM. Speed strength (SS) is characterized by three distinct components:
1) Starting strength-This is defined as the ability to recruit as many motor units (MUs) as possible instantaneously at the start of the movement. Common examples include the lunge in fencing, coming off the line in football, and the start in short sprints.
2)Explosive strength-This quality refers to the acceleration or rate of force development. In other words, once a maximal number of MUs is recruited, how long can an athelete keep them recruited. Dr. Hatfield compares starting strength to the flash bulb of a camera, and explosive strength as a flash that stays on and becomes brighter and brighter the longer it stays on.
3)Reactive strength (stretch-shortening cycle)-Reactive strength can be thought of as an independent motor quality.
You guys still with me?
Strength-endurance is basically characterized as the ability to continually use your absolute strength (so to speak). For example, if you are strong but gas out easily, what's the point? So, to increase strength-endurance we limit our rest sets to less than 90 seconds (actually 45 secs is best, but we'll work towards that).
I'm sure all this info isn't necessary but it's interesting (to me anyway). I'm kinda a nerd that way.
Okay, so putting some exercises together on a two-a-week workout program-
Workout A
A)back or box squat (rotate weekly with deadlifts)
B)db bench
C)back extension
D)bent over db row
E)push press
F)weighted russian twists
Workout B
A)weighted dips
B)weighted chins
C)cable pull throughs
D)1 legged squats
E)--pick 2 isolation exercises
That should get you started.
I've never really maxed out lately, but using an estimate, id say
185 bench and squat (squat may be a little low, I'll know more after I work out friday)
Deadlift I also have no clue on, I haven't been doing them regularly, Ill come back saturday morning with solid figures on squat and deadlift.
My weight atm is 252
185 bench and squat (squat may be a little low, I'll know more after I work out friday)
Deadlift I also have no clue on, I haven't been doing them regularly, Ill come back saturday morning with solid figures on squat and deadlift.
My weight atm is 252
Aevan,
That program is merely a suggestion, I was illustrating that you should do a fullbody workout and the way I put those together, you get 2 fullbody hits plus a couple isolation hits for a lagging bodypart. Notice that there's only 6 exercises...you're in the gym and outta there.
The numbers are for my opinion on whether you are ready to do plyometrics yet.
That program is merely a suggestion, I was illustrating that you should do a fullbody workout and the way I put those together, you get 2 fullbody hits plus a couple isolation hits for a lagging bodypart. Notice that there's only 6 exercises...you're in the gym and outta there.
The numbers are for my opinion on whether you are ready to do plyometrics yet.