Jeff Everson's Martial
Arts Workout
|
| "In building strength and power for sports, it is necessary to
analyze the muscular components involved in each sport and then apply the basic exercises for building strength in those
areas. In actuality, there are a good deal of exercises that overlap for
different sports because many of the muscle areas are the same. So with
a few basic exercises and a couple of supplemental ones a great deal of
power can be built." – Jeff Everson, The All Sports Training Manual - 1982 |
|
Martial
Arts Workout • 3 days per week • Time: 1-1/2
hrs. |
|
UPPER BODY |
|
|
|
EXERCISES
|
SETS |
REPS |
| 1. Bench Press |
3 |
8-12 - heavy as
possible |
| 2. Seated Dumbbell Press |
3 |
12 - each arm |
| 3. Lat Machine Pulldowns on
Universal |
3 |
8 |
| 4. Nautilus Machine Pullovers
or Bar Pullovers |
2 |
20 - heavy
using good form |
| 5. Nautilus Double Shoulder
Machine or Behind Neck Press and Lateral Raises with Dumbbells |
2 |
8-12 - heavy
good form |
| 6. Nautilus Neck Machine |
2 |
15 - in each
direction |
| 7. Barbell Curls |
2 |
12 - heavy |
| 8. Situps |
4 |
30 |
| LEGS: Make this
a cycle (circuit) and repeat two times. |
|
|
| 1. Squats |
1 |
10 |
| 2. Leg Extensions on Universal |
1 |
20 |
| 3. Leg Curls on Universal |
1 |
20 |
| 4. Situps |
1 |
30 |
| *****Very
important to stretch before and after training!***** |
|
About
Jeff Everson |
| At the time the All Sports Training Manual was printed back in
1982, Everson was the Weight Training Director at the University of Wisconsin and one-half of the National Couples Amateur
Bodybuilding Championship Team with his then wife, Corey Everson. |
