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|
Classic Martial
Arts Strength Training Workout
Bill
Reynolds Martial Arts Workout
|
| "All phases of the Martial Arts have been become very popular recently as a result of massive
magazine, movie and television exposure. Judo enthusiasts have long been interested in weight training
as an adjunct to their specific judo training. Recently however, participants in all Martial Arts have been
turning to progressive resistance exercise to strengthen subpar muscles and improve performance.
Here is a whole-body type of weight training program suitable for Martial Arts participants." – Bill
Reynolds, Complete Weight Training Book - 1976. |
|
Exercise |
Sets |
Reps |
Men* |
Women* |
| 1. Clean and Press |
1 |
12-15 |
45% |
35% |
| 2. Leg Press |
3 |
15-20 |
100% |
80% |
| 3. Leg Curl |
2 |
15-20 |
20% |
15% |
| 4. Stiff-leg Deadlift |
2 |
8-12 |
60% |
50% |
| 5. Lat Pulldown |
3 |
12-15 |
50% |
40% |
| 6. Dumbbell Bench Press |
3 |
8-12 |
50% |
40% |
| 7. Upright Rowing |
2 |
8-12 |
40% |
30% |
| 8. Military Press |
2 |
8-12 |
40% |
30% |
| 9. Seated Dumbbell Curl |
2 |
8-12 |
35% |
25% |
| 10. Lat Pressdown |
2 |
8-12 |
35% |
25% |
| 11. Wrist Curl |
2 |
20-30 |
35% |
25% |
| 12. Donkey Calf Raise |
3-5 |
20-30 |
100% |
80% |
| 13. Sidebend |
1 |
25-100 |
10% |
10% |
| 14. Twisting |
1 |
25-100 |
10% |
10% |
| 15. Situps |
1 |
25-100 |
--- |
--- |
|
*Indicates the percentage of
body weight that you should use for your initial training weights. Adjust
your training weights for each exercise up or down from there.
|
|
About Bill Reynolds |
| Bill Reynolds "Complete Weight Training Book"
was published almost thirty years ago in 1976. Reynolds, by the time the book
came out was already an accomplished author, having written more the 100 weight training related articles for various
publications. Bill became passionate about weight training after seeing
how it much it helped him realize his full potential as an athlete. |
|
. |
|
|
Recover
sooner after hard strength and conditioning workouts - less
frustrating down time. Kick higher and faster - get the edge on
your competitor in martial arts. Hit harder, whatever your
style of martial arts. Minimize muscle pulls. Stay loose
to go the distance in your chosen sport or martial art. Improve
your technique in any sport or martial art. Enhance your
physical efficiency. Remove your hidden brakes - to run faster
and further. Learn Russian commando "instant
readiness" drills, allowing you to kick and punch without warmups.
Discover a unique breathing technique - for "super-relaxation".
DVD - Fast & Loose
Secrets of the Russian Champions: Dynamic Relaxation Techniques for
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|
