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Post by grunners4 on Aug 18, 2011 11:18:14 GMT
I am want to introduce a bit of variety into my conditioning exercises. However very little equipment -one heavy bag, one medium weight bag neither hanging (no place to hang), a couple body shields. So things like squat kicks and sit-up punches..... any suggestions?
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Post by kensei on Aug 18, 2011 12:25:52 GMT
Do you have a partner to train with?
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Post by grunners4 on Aug 18, 2011 13:53:50 GMT
yeh sorry should have said, I want to be able to use the exercises in the dojo during class...
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Post by kensei on Aug 18, 2011 20:36:27 GMT
I like Thai boxing pads, they work better for Round kicks IMHO. also jump rope is great and challenging. I also do some Tabata style work outs with seniors and I also like Isometrics with students or the "push pulls" as the kids call it.
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Post by nathanso on Aug 18, 2011 23:02:24 GMT
For aerobic conditioning in a relatively short time, I'd go with a 4 minute Tabata set of burpees.
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Post by fujicolt on Aug 18, 2011 23:21:40 GMT
Andrew - in order that I can also try and help you - can you please detail what you mean re: Conditioning. for example - Conditioning to be able to take a hit, conditioning to be faster or have more endurance etc. Once I know I can google it LOL! Only joking! I will try and give you karate specific tips! ;D ;D ;D
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Post by tomobrien on Aug 19, 2011 2:16:31 GMT
20 mins. of kata, 26 pull-ups, leg extensions & stretching. Stick fighting tonite out on the lawn , banda y banda, abbaniko, 12 striking areas & blocks, disarming, single & double sinawali, windmill & the flow. Just knocking leaves off trees I love the sticks (Arnis). Made Likha-Tatlo (brown belt) under Remy Presas RIP. He was a great man. Sticks are a great/different work-out. Thanks, Tom
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Post by grunners4 on Aug 19, 2011 7:21:41 GMT
thanks lads, looking at the two man pad drills and I like James' push-pulls - thats something that we used to do quite a bit but not lately. Steve I want to emphasis a bit of endurance, we have been doing a lot of speedwork in the last few months. Also noticed that some aren't using the breathing quite as effectively as they should, so the burpees could take care of this...
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Post by jimlukelkc on Aug 19, 2011 10:49:00 GMT
Use the un-hung bag for throws leading to ground and pound. Expand the traditional burpee to include an explosive star-jump from the ground. Organise a circuit to include all the exercises with the ground and pound at the end, make it continuous, keep going to failure !
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Post by tomobrien on Aug 24, 2011 1:50:56 GMT
3&1/2 mins. jump rope, 25 pull-ups, leg extensions, stretching, kicks on the heavy bag - round house with rear & lead legs MT style, side kicks, MMA sparring. Got kicked in the gut & then kicked in the groin from behind (1st time I ever got it from behind). He tried for a leg kick but his foot went up & under from behind! Got 2 take-downs but could not capitalize. This kid grew up on a farm. He's short but powerful. We wrestled & he got top position but could not submit me. He's still inexperienced but we had a lot of fun & it was a great work out. Thanks, Tom
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Post by grunners4 on Aug 24, 2011 6:44:08 GMT
Got kicked in the gut & then kicked in the groin from behind (1st time I ever got it from behind). He tried for a leg kick but his foot went up & under from behind! Tom, NSCAOTK (Nearly Spat Coffee All Over The Keyboard)!!!!! I know it wasn't pleasant but thanks at least for my morning laugh ;D Just a quick update on what I did, combined a bit of circuits - two guys on pads kneeing, one person ground & pound on unhung heavy bag, one person lower kicks & ashibarai on light bag, rest with partners doing combos (kizami, gyaku, kizami using yori-ashi and tsuri-ashi) being held back by partner with belt from behind. One minute rounds, 30 seconds rest to move to next station, 15 minutes and the sweat was flying....and hadn't even got to any of the burpees!!!!
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Post by tomobrien on Aug 25, 2011 1:04:22 GMT
I'm glad Andrew got a chuckle out of my discomfort. It was not funny to me @ the time. I got that qweezy feelin in my gut (you know the one). Didn't know if it was the gut kick or the groin from behind kick. Had to suck it up. I couldn't let him know he got to me. Looks like you had a good work-out though. Hey - let me know what kind of burpees you do & how you do them. Thanks, Tom
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Post by fujicolt on Aug 27, 2011 21:58:17 GMT
Please excuse my Naff Drawings but i hope it will become clear. Stage 1: Look at the diagram below. Start at A. drop down into the Squat: B. then jump and turn 90 degrees to your right: C. Drop down into the squat D. and then jump and turn 90% to your right E. Drop into the squat F. and then jump and turn 90% to your right G. Drop into the squat H. and then jump and turn 90% to your right I. Now repeat to your left! Stage 2: Now start at A. drop into B. but now jump and turn 180% to yout right to E. drop into squat F. then jump and turn 180% to your right to I. Now repeat to your left Stage 3 Now drop down to squat B. jump and turn 270% degrees to your right and land at G. Drop to Squat H. and jump and turn 270% to your right and land at E. Drop down to F. then jump and turn 270% to your right and land at C. Drop down to Squat D. then jump and turn 270% to your right and land at I. ON THIS ONE NOTE: You go all the way around twice! Repeat to your left. Stage 3: Know drop down to Squat B. and jump and make a complete turn 360% to your right. Drop to Squat B. again and repeat to left. Start again and so on and so forth. it requires effort and co-ordination - it is very taxing if you are strict about body positionaing and accuracy of jumps and landings - give it a try! OSU!
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Post by fujicolt on Aug 29, 2011 3:24:34 GMT
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Post by grunners4 on Aug 30, 2011 14:36:46 GMT
thanks for this Steve - actually quite easy to follow, will definitely make use of this. Is this another version of the Tabata burpees? I've always done them in terms of stand upright, squat, down into push up position, back to squat, spring up and jump, repeated..... am I wrong?
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Post by nathanso on Aug 30, 2011 17:29:27 GMT
thanks for this Steve - actually quite easy to follow, will definitely make use of this. Is this another version of the Tabata burpees? I've always done them in terms of stand upright, squat, down into push up position, back to squat, spring up and jump, repeated..... am I wrong? That is indeed what is a meant by a burpee. What Steve has drawn is really just a squat. For a Tabata, I now do a 5 minute set-11 per 20 sec for the first seven sets, and 12 (which takes ~22 sec) for the last three. Your HR should be close to your age max by the time you're done.
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Post by tomobrien on Aug 31, 2011 2:44:25 GMT
3&1/2 mins. jump rope, stretching, pull-ups, leg extensions, jumping jacks, more stretching, sit-ups & kip-ups, push-ups. Defense against gun & knife (one of the guys said someone was accosted in his development last week end during hurricane Irene ), front kick & light sparring. Thanks, Tom PS Thanks for the burpee diagram Steve. I think they will help my burping problem but why is that little guy with the sausage arms & legs smiling?
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Post by fujicolt on Sept 1, 2011 17:09:55 GMT
thanks for this Steve - actually quite easy to follow, will definitely make use of this. Is this another version of the Tabata burpees? I've always done them in terms of stand upright, squat, down into push up position, back to squat, spring up and jump, repeated..... am I wrong? That is indeed what is a meant by a burpee. What Steve has drawn is really just a squat. For a Tabata, I now do a 5 minute set-11 per 20 sec for the first seven sets, and 12 (which takes ~22 sec) for the last three. Your HR should be close to your age max by the time you're done. OMG - HAHAHAHA! Niel you are totally correct and I have just realised I left out the 'extend to push up' drawings - what a plonker!! but come on Lads and Lasses - twas late and I do get confused HAHAHA! SORRY EVERYONE!! We'll call them B1 D1 F1 and H1
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