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Most Useful Traning Tips for Martial Arts Conditioning
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Many athletes make the mistake of beginning a strength routine and going straight for the heavy weights. This usually ends up causing an injury. An athlete has no business using load if he/she cannot stabilize, control and move efficiently with only their bodyweight. So your strength program in the beginning stages may actually include no weights whatsoever. And it will work better and faster than a typical program that relies primarily on weights and machines in the beginning stages.
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1st,Train in a standing position - GROUND BASED.2nd,Train with free weights (destabilized).3rd,Use Multiple Joints (the kinetic CHAIN is natural).4th,Train with explosiveness.5th,Train functionally - train movements not muscle.
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The majority of training programs take place in the sagittal plane with bilateral movements. Sport takes place in all 3 planes simultaneously with primarily unilateral movements.
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Max Strength method - heavy loads
Repeated Efforts Method - multiple sets
Dynamic Effort Method - using relatively lighter weights and moving them at max speed
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Everyone seems to understand that training load should be progressively increased.
Few understand that the training stimulus must also be progressively and periodically varied.
All programs have positive and negative aspects no matter how well designed or specific - too much time on one program and you’ll habituate to the positive aspects and accumulate the negative aspects.
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The role of conditioning training is NOT skill training. Loading a technique tends to affect the mechanics of the technique negatively.
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Balance between motor qualities.
Balance between movement patterns (e.g. horizontal push-pull).
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Either lift lighter weights fast, or heavy weights as fast as possible (intent is more important than actual speed.
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The speed of a kick or punch is determined largely by the ability of the antagonist to eccentrically decelerate the joint action efficiently and prevent joint injury. If your body cannot safely and effectively – brake – the motion, then it will not allow you to achieve full acceleration.
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Aerobic training is pretty much a total waste of time. There is nothing in any martial art that is done aerobically – it is done at high intensity, explosively and at full speed – usually without oxygen. Martial arts take place at the limits of the anaerobic threshold – there is no benefit to doing long slow training of any kind
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