GENERAL FITNESS & MARTIAL ARTS THREAD
Feel free to discuss anything to do with fitness training, healthy diet, Martial Arts training or the latest UFC/MMA (mixed martial arts) news in general.
I will update this first post with a load of various fitness tips, some from what I've learned over the past 10 years that I've been doing weight training, while some will be what I've learned from doing a Fitness/Gym Instructor Course that I passed last year.
I will also add in some tips that I've learned over the past 9 years from doing various Martial Arts ranging from Gi/no Gi Brazilian Jiu Jitsu, Muay Thai Boxing, Boxing and Stick Fighting and various self defence techniques and tips. I earned my black belt last year.My Current Routine as of 20/5/09:
This is my current fitness and conditioning routine, the actual days I train aren't set but I tend to do my conditioning training 4 days a week, this is separate from my Martial Arts training but it is catered towards it. It's also worth noting that I train with a lot of long term injuries so I omit exercises that cause my injuries to hurt more than they would normally, so this is a specific routine I designed for myself with my personal needs, goals and injuries taken into account:FREE WEIGHTS. TWO TIMES PER WEEK:
Incline Bench Press 4 x 10
Flat Bench Press 4 x 10
Incline Flys 3 x 10
Flat Flys 4 x 10
Pullovers 4 x 10
Bent Over Dumbbell Rows 4 x10
Barbell Shrugs 4 x 10
Barbell Bicep Curls 4 x 10
Dumbbell Bicep Curls 4 x 10
Hammer curls 4 x 10
Reverse Wrist Curls 4 x 15
Wrist Curls 4 x 15
I also do up to 30 reps of each abdominal exercises (full sit ups, half sit ups, crunches, leg raises, vertical kick thrusts, side crunches etc) in between each set, so no actual resting between sets. The weight I lift is not the maximum amount I can lift, it's around 80%. CONDITIONING. TWO TIMES PER WEEK:
The following routine is done continuous with NO rest until the circuit is finished. I start off doing shadow boxing for 1 minute then I do ten reps per set until the first round is complete, then I do 9 reps of each set, then 8 and continue lowering the reps until the last round which finishes with one rep per set. Each round always starts with one minute of continuous shadow boxing.
Shadow Boxing 1 minute.
10 high jumps
10 squats with 8KG medicine Ball
10 squat thrusts
10 press ups
That is one round then it's 9 reps per exercise and so on. Once the first round is done, you go straight onto doing 9 reps per exercise. You do not take any time to stop or rest until you finish the entire circuit. If anybody wants to try this I'd recommend starting with 6 reps and working down to 1 just to get a feel for it.
Once that is done, I then move around my heavy bag (which is lying on the floor), moving from each Jiu Jitsu position starting from the mount, moving to scarf, side four, north south etc and back round until I'm back in the mount. Then I do the same thing adding in strikes with my fists, elbows and knees at each position.
I then work submission drills using my belts tied around the bag. I work arm bars and leg locks using the belts as limbs but this is more designed to work my balance and posture while going for each position. I'm also pretty knackered by this stage so I have to make sure my technical form is not compromised.
I've just recently started this routine and it is very hard going. I had a couple of bad injuries around Dec last year up until Feb so couldn't do any conditioning training at all. Then I did a lot of hiking and climbed some minor mountains during April this year which kept me active but wasn't the same as the conditioning I'm so used to doing.
I'll start off with some warm up tips.WARMING UP and STRETCHES
A lot is made about stretching before doing a work out but you have to remember that once you've finished your stretch, the muscle returns back to it's original size. Stretching is more beneficial when trying to improve your flexibility and range of movement.
They can still be beneficial in loosening your muscles prior to training and during training though.
To loosen your muscles before and during training then it's recommend holding the stretch for around 10 seconds.
To improve you flexibility or as part of a cool down after training (to avoid blood pooling), then it's recommended you hold the stretch for a minimum of 30 seconds.
It's more beneficial to do pulse raising combined with stretching exercises prior to any work out such as weight training, cardio or MA training.
Doing pulse raising exercises will release synovial fluid into your joints which lubricate your joints, improving their range of movement (RoM). They will also help to warm up your muscles by geting the blood flowing around the muscles, which will lessen the likelihood of injuries occurring during training.BASIC PULSE RAISING and WARM UP EXERCISES
Marching on the spot.
Jogging on the spot or up and down a room.
If you're going to do a weight training session then it might be a good idea to do 1 set before each exercise with very light weight or no weight at all, to properly warm up your muscles and joints before hitting the weights.BASIC STRETCHES
Remember to hold for 10 secs if part of a warm up or hold for 30secs if part of a cooldown. Exhaling during a stretch ca give you a deeper stretch.
You can also point your toe towards the ceiling for a deeper stretch.
You can point your hips forward for a deeper stretch.
Gluteal and Abductor Stretch:
You can also push your tricep from in front of your head instead of pulling it down from behind your head.
More to follow...BODYWEIGHT EXERCISES
This is a good routine to boost your cardio and build muscles without the need of gym equipment, if you train at home:
Run back & forth from/to the longest available walls (touch the wall then sprint to the other wall etc) but after every 4 times you've touched a wall drop to the floor & do 10 normal press ups, 10 deep knee bends, 10 crunches, 10 wide press ups, 10 crunches, 10 squat thrusts, 10 narrow press ups, 10 normal sit ups, 10 star jumps.
So it would be sprint from wall to wall 4 times then 10 normal press ups, 4 more wall sprints then 10 deep knee bends and so on.
Don't rest at all during the exercise but stop if you can't breathe or if you can't manage 10 do as many as you can. You might have to build it up but you should be sweating like a pervert at a porn shoot initially.
Once you improve your cardio you can increase how many reps you do per exercise. You're limited to what you can do at home but we do this to warm up before our MA training but instead of sprinting we jog & stretch aswell.FREE WEIGHTS EXERCISES:
Free weight training is better for building up the minor muscles groups aswell as the major muscle groups. Your support muscles get more of a workout because there is no machine supporting the weight.
You can isolate muscle more by using machines but I prefer free weights to build and maintain the support muscles, the muscles that not many people see.
My normal weight routine which I do Mon - Thu is as follows:
Mon & WedIncline Bench Press 3 x 15
Flat Bench Press 3 x 15
Incline Flys 3 x 15
Flat Flys 3 x 15
Pullovers 3 x 15
Bent Over Dumbell Rows 3 x 15.
Tue & ThuUpright Rows 3 x 15
Shrugs 3 x 15
Dumbell Lateral Raises 3 x 15
Standing Barbell Curls 3 x 15
Individual Dumbell Curls (One arm at a time) 3 x 15
Narrow Grip Bench Press 3 x 15
Wrist Curls 3 x 16
Reverse Wrist Curls 3 x 16
I don't rest between each set instead I do various sit ups, deep knee bends/squats and leg curls between every set; 20 - 30 reps for every set.
It's hard especially in the summer but you will notice a difference almost immediately.
I will switch and do 4 x 10 when I want to improve my strength and power.
This is tailored towards my Martial Arts training which is why I don't lift to failure because if you tire out during a fight you're finished. It builds great stamina which is more important for my situation.RESISTANCE MACHINES
For you guys that are more sociable and prefer training at a gym or for you that prefer using resistance machines.
Resistance machines are great for targeting specific muscles. You don't work as many of the minor muscles compared to using free weights but you can target specific areas much better.
I'll list some machines, the muscles they work and how to use them properly. The amount of reps and sets you do will depend on your goals.LYING LEG CURLMuscles: Hamstrings and Gastrocnemius (calf)MUSCLES, MUSCLE ACTIONS AND OUR ENERGY SYSTEMSAn image of the various muscles in the human body:MUSCLES: ORIGIN, INSERTION AND ACTIONS
A list of muscles, their location and what movements they can do:TRAPEZIUS
Origin: Occipital, Cervical and Thoracic vertebrae.
Insertion: Clavicle and scapula.
Action: Elevation, retraction and depression of the shoulder girdle.RHOMBOIDS
Origin: C and T vertebrae.
Action: Retraction of scapula (assisting trapezius).PECTORALIS MAJOR
Origin: Clavicle, sternum and ribs.
Action: Horizontal flexion, adduction and medial rotation. DELTOID
Origin: Scapula and clavicle.
Action: Abduction, horizontal flexion and medial rotation, lateral rotation, hyper-extension.LATISSIMUS DORSI
Origin: C-L vertebrae, pelvis.
Action: Adduction, extension/hyper-extension.BICEPS BRICHII
Origin: Long head - humerus. Short head - scapula.
Action: Flexion, supination. TRICEPS BRICHII
Origin: Long head - scapula. Short/med heads - humerus.
Action: Extension and shoulder stabilisationERECTOR SPINAE
Origin: Illiac crest and lumbar vertebrae.
Insertion: Upper vertebrae and occipital.
Action: Extension and hyper-extension.RECTUS ABDOMINIS
Origin: Pubis symphisis.
Insertion: Ribs and sternum.
Action: Flexion/rotation of vertebral column, stabilisation of pelvis during walking.EXTERNAL OBLIQUES
Origin: Lower 8 ribs
Insertion: Linea alba
Action: Support of abdominal contents INTERNAL OBLIQUES
Origin: Lumbar fascia and illiac crest.
Insertion: Linea alba, lower 3 ribs.
Action: Rotation and lateral flexion.TRANSVERSUS ABDOMINUS
Origin: Lumbar fascia, lower 6 ribs.
Insertion: Linea alba.
Action: Support of abdominal contents.Iliopsoas
Origin: Illiac crest and vertebrae.
Action: Hip flexion, lateral flexion of spine.SARTORIUS
Origin: Illiac crest.
Action: Flexion and medial rotation of thigh.GLUTEUS MAXIMUS
Origin: Sacrum and coccyx.
Action: Extension of thigh, lateral rotation.ADDUCTOR GROUP AND PECTINEUS
Insertion: Medial femur.
Action: Adduction and medial rotation.QUADRICEPS (rectus femoris, Vastus lateralis, intermedius and medialis)
Origin: Femur and hip joint.
Insertion: Tibia via patella.
Action: Extension and hip flexion.HAMSTRINGS (biceps femoris, semimembrinosus, semitendinosus)
Origin: Ischium and femur.
Action: Flexion at knee extension at hip.TIBIALIS ANTERIOR
Insertion: First metatarsal.
Action: Dorsi flexion/inversion of the foot.GASTROCNEMIUS & SOLEUS
Origin: Gastrocnemius - femur. Soleus - tibia and fibula.
Insertion: Calcaneus via achilles tendon.
Action: Plantar flexion, knee flexion.MUSCLE FIBRES
There are two types of muscle fibres. The type of training you do will govern which type of muscle fibres your body has in abundance. Here is a breakdown between the two types of muscle fibres:Slow twitch (type 1) (red)
Low to moderate intensity.
Low force production.Fast twitch (type 2) (white)
Works without oxygen but fatigues quickly.
High force productionTYPES OF MUSCLE CONTRACTIONSISOTONIC
- muscle changes in length. Commonly used for most weight training exercises. There are 2 sub categories of Isotonic muscle contractions:Concentric
- muscle shortening (flexing the muscle or lifting the weight).Eccentric
- muscle lengthening (relaxing the muscle or lowering the weight).ISOKINETIC
- contraction at a steady pace (slower movements but muscles are shortening and lengthening) ISOMETRIC
- tension developed but no change in length (holding/pushing/carrying).PLYOMETRIC
- rapid (explosive) contraction. Also contains both concentric and eccentric phases.
When our muscles contract, the muscles in our body can be separated into 4 groups:Agonist/prime mover
- major muscle responsible for movement.Antagonist
- opposing muscle which relaxes.Synergist
- assisting muscle to the agonist.Fixator
- postural muscles working statically. ENERGY SYSTEMS
Human body contains 0.1 mmol of ATP.
Daily activities require 200 -300 mmol of ATP.
Carbohydrates, fats and proteins provide energy for the production of ATP.
There are 3 types of energy systems:The Phosphocreatine energy system:
The phosphate of phosphocreatine is broken off and added to ADP (Adenosine Diphosphate) to form ATP (Adenosine Triphosphate).
This system is used for maximal short duration bouts of exercise.The Lactic acid energy system:
O2 use exceeds O2 supply.
This process gives off ATP as a by-product.
When lactic acid accumulates it causes the sliding filament theory to slow.The Aerobic system:
Glycogen is broken down through a series of complex reactions.
If oxygen supply meets oxygen use then nutrients are broken down into CO2 and water.
This type of exercise (in theory) can continue indefinitely. WORK IN PROGRESS!