atrenghttraining for JKD different then for mma?

[lokate]

Since INternet I am very confused about suplementary training for JKD.
I am almost 50 now and since the age off 15 I have practice all kinds off martial arts.
The last few years I spend now on learning as much as I can from JKD.
I know that strenghttraining has to be a part off the supplementary training but I was wondering if it is neccasary to spend 3-4 times a week for an hour orso to it.
With all the other training it seems to much.
Off corse I tried all these bodybuilding routines, I have bought even a ketlebell but I dont know what to do with it.
The last few months I read often that people who are great in JKD dont even train with weights.They spend all their time perfecting their technics etc.
But I read to that MMA fighters has to train because strength is realy important.
They often train for pure strength with low reps but you read that 10-12 rps for for example JKD is often used to.
And then you have the issue if you have to run or not and how often and can you combine this with strenghttrainin or JKD training?
There are so much things to train and so little time in a day because of other thins like work, family etc to.
Hope anybody have some tips or maybay a sort off weekly guideline how you do these thinks, I mean incoperate all these stuff and how many times a week to run, weighttrain, wich routine could be good for strength etc.
I do all my training at home so I dont have any pulley stuff orso, just expanders, a bench, barbell, dumbells, weights and I can do pull-ups and dios.
Again, I hope somebody can help me out with this and want to share there experience off how they workout to me.

[WildWest.]

Kettlebells are useless if you don't know what to do with them. When you do though you will begin a love/hate relationship due to the results they bring and the brutal pains of exhaustion they also bring!

Find someone who teaches how to use them and you will know what I am talking about. You have to. Learning by yourself will cause no end of frustration and may result in injury. Oh, and the learning curve might take a few weeks or so but when you understand the alignment issues and correct technique you will be away.

Steve Cotter is a martial artist who is big on kettlebells. Look him up for some strength training programs related to martial arts. He's a bit of a beast with them. He has previously recommended that you spend a third of your total martial arts training time devoted to kettlebells. For example, if you are training in MA's 3 times a week then do 1 kettlebells workout a week to compliment it. Personally I don't believe that's enough.

Exercise, kettlebell strength training, conditioning, diet and health: the ultimate fitness workout is another kettlebell website...possibly the premier one on the internet.

Hope this helps.

[lokate]

So this is maybay a good start. I live in Holland and here it is hard o find people who train with kettlebells.
But I think with the book I can get a good start.
Ykans for the response.

[WildWest.]

I'd be surprised if you couldn't find someone who trains kettlebells in Holland....even we have instructors in NZ!!

Good luck to you.

[lokate]

No, I have tried it but cant find someone.
But I think its possible to learn from the book to.
Do you train witht them and do you have a special routine and if so, want you share it with me so that I have a example?
Take care

[WildWest.]

Yes I train with them. At home I have an 8kg for my partner, one 16kg, two 24kgs and two 32kgs bells.

Try these programs:

Kettlebell Brutal Cardio


Swing 20 reps

Shoulder press 10 reps left/right

Front squat 20 reps

High arm pulls 10 reps left/right

Press up on bell 10-15 reps

Change over swings 20 reps total

Squat press 10 reps left/right

Sit ups with bell 15


And repeat until exhaustion……

NO REST!!

And this one...

Matrix circuit

Do each workout 2 – 4 times depending on exhaustion levels.

Workout 1:
1. 1 arm swings x 10 L / R
2. 1 arm clean and press x 5 L / R
3. 1 arm snatch x 5 L / R
4. 2 handed squat x 10
5. 1 arm row x 10 L / R
Workout 2:
1. double swings x 8
2. double clean and press x 5
3. double squat x 5
4. alternating snatches x 5 L / R
5. double bent over rowing x 8

Workout 3:
1. 1 arm snatches for 5 minutes, alternating every 5 reps (absolute killer)

You really need to use a 24kg weight to get maximum results but while you're learning 16kg will be fine.

Have fun!

[lokate]

Hey WildWest,

Great these programms. Thank you very much. Can I do these 2-3 times a week orso?

[lokate]

I know all these exercise but what is a squat press?
Take care

[fenwick99]

The best exercises for any martial artist, jkd, mma, tkd, or otherwise,
are the heavy basics : squats, deadlifts, rows, standing presses, bench presses, curls, pullups, pushups, and dips.

but...

1. MAs must avoid overtraining and weightlifting injuries at all costs,
much more so than bodybuilders or weightlifters.

2. Neck and forearm specialization may also be a part of an MAs training,
although I get enuff stim. in those areas from deadlifts and shrugs.

3. Lewis says that you should do compound lifts and avoid curls and french pressing.

[WildWest.]

Lokate,

A squat press:

- Hold KB in clean position

- Go down into a full squat

- Stand up and as you reach your standing height press the KB overhead.

- Once press is complete, go back down into a full squat again and repeat.

The matrix circuit contains 3 workouts for the week anyway. The other is pretty bloody hard (with a 24kg) but is also short (it's all you need!), so can also be done 3 x a week.

What weight(s) do you have?

[WildWest.]

Originally Posted by fenwick99

The best exercises for any martial artist, jkd, mma, tkd, or otherwise,
are the heavy basics : squats, deadlifts, rows, standing presses, bench presses, curls, pullups, pushups, and dips.

but...

1. MAs must avoid overtraining and weightlifting injuries at all costs,
much more so than bodybuilders or weightlifters.

2. Neck and forearm specialization may also be a part of an MAs training,
although I get enuff stim. in those areas from deadlifts and shrugs.

3. Lewis says that you should do compound lifts and avoid curls and french pressing.

Nothing wrong with your exercises, but I've noticed greater results from resistance exercises where I use my whole body as a unit rather than isolating muscle groups.

After all, in MA's we use our body as a unit.

[lokate]

Thanks guys for your reaction.
WildWest, seems pretty good programms but I dont think I can do the Matrix workout because I have only one kettlebell and when I look at workout 2 from that routine it looks that you have to have two kettlebells for the double swings etc.
The other one seems pretty good, I think its a good full body workout.
Do you have a sort off guideline how many rounds would be good?
By the way, I have one 24 kilo kettlebell.

Thanks fenwick99 for reacting to. You are right, compound exercises as you mentioned are the only one that are good for mma, jkd etc.
The problem is that I have tried so much off these routine and most off the times I ended up feeling that all my energy was left for that strengthtraining alone so that I didnt have any energy left for my JKD training.
So the only thing that I did was strengthtraining 3 times a week and when I had some energy left I did some kicking and punching the heavy bag.
So I was more training for bodybuilding then for JKD.
When you read INternet you get so cunfused about sets, reps exercises etc.
Do you ahave a solid strengthtraining routine witch you use and leaves you with enough energy for your JKD training to?
I would be glad if you want to share it with me, I can always learn from it.
I must say that the routines off WildWest looks very good to, the only problem that I have with a kettlebell is that you cannot add weights so often but maybay that isnt neccasary because you can always do more rounds and/or reps.

[WildWest.]

Originally Posted by lokate

Thanks guys for your reaction.
WildWest, seems pretty good programms but I dont think I can do the Matrix workout because I have only one kettlebell and when I look at workout 2 from that routine it looks that you have to have two kettlebells for the double swings etc.
The other one seems pretty good, I think its a good full body workout.
Do you have a sort off guideline how many rounds would be good?
By the way, I have one 24 kilo kettlebell.


I must say that the routines off WildWest looks very good to, the only problem that I have with a kettlebell is that you cannot add weights so often but maybay that isnt neccasary because you can always do more rounds and/or reps.

One 24 kg KB will do more than enough for you if you use it right.

With the rounds, with the 1st Matrix workout try 3-4 rounds but with short to no rests, that should get you going.

The other workout is harder because it specifically says no rests!! You do that one 2 times but if you can do more then you are doing better than me!!

Good luck.....Once you get better, stronger and more confident with KB's you might want to look at buying another 24 kg or increasing to a 32 kg KB. The big jumps in weight do make for some good results. Of course if finances are an issue then stick with what you've got and work smart with it.

[lokate]

I will give that first routine a try, I hope I can get one round :-)
The kettlebell push-up is done with the handle upright and then put your hands on the handle?
And am I right when I said that you need two kettlebells for the second routine of the matrix workout?
This is much better then only do swings and TGUs as Pavel en most off the members of the dragondoor.com are advising.
Off course I have tried these routines but I wanted to do these routine off you are great. Thanks again and take care.

[lokate]

With the push/ups with the kettlebell I hope you can do that with one kettlebell and doiing it so as I suggested?
Or do I need two kettlebells for that exercise and if so do you have maybay another suggestion to do these push/ups?
Thats all :-)