SUPER STRENGTH & ENDURANCE FOR MARTIAL ARTS
Written by Bud Jeffries
2
Dedication To God for all the blessings. May ...
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SUPER STRENGTH & ENDURANCE FOR MARTIAL ARTS
Written by Bud Jeffries
2
Dedication To God for all the blessings. May the glory go to Him. To all those who taught me in strength and in the martial arts. To my wife for her tireless and unbelievable effort and love.
Disclaimer The exercises and advice contained within this book may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them. The author and publisher of this book are not responsible in any manner whatsoever for any injury, which may occur through reading and following the instructions herein.
Super Strength & Endurance for Martial Arts November 2005 All rights reserved. Copyright 2005 by Bud Jeffries No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher. © 2005, Bud Jeffries
3
Table of Contents Martial Arts Are A Type of Strength Training Is it all or nothing? The Modern Direction on Martial Arts Physical Training The Cutting Edge is 2000 Years Old & The Formula for Super Human Ability So How Do I Get It Done? How Do I Make It Work in my marital arts? The Anderson Mixing Principle Mental, Energetic & Spiritual Training Mastery of Self, Art & Exercise Go With Your Strengths & Fix Your Weaknesses Before During & After in a Dissenting Theory On Freshness Functional Training, Stupid Myths and Bodybuilding Whose Fitness? Basics of Strength & Conditioning What Are My Picks for the Ultimate Movements and the ways to put them together for the physical training of Martial Arts Partial Training The Second Level, Intermediate Level, or Burst Level of Strength Endurance Level Conditioning Bodyweight Exercises Kettlebell Exercises Indian Clubs Sledgehammer Swinging Cable Training The Light Barbell & Dumbbell Complex Grip Neck, Abs & Calves In-Art Exercise Sprinting & Agility Drills Sandbag Super Training Qi Gong Breathing Frequency, Duration, Intensity and Volume Building A Base Size, Flexibility & The Intent of Training Strength Training in the Broader Sense or Multi Angular Training Hints, Tips and Every Day Wisdom Tips on Learning How to Survive A Blow or Take a Hit Tips on Grappling Power For Striking Tips for Preventing Injury Tips for Efficiency in Your Workouts Tailoring Your Program to Your Specific Art In-Class Training
5 15 19 27 29 31 33 35 38 40 43 46
56 69 72 83 84 89 92 94 95 97 99 102 107 110 111 113 115 120 121 130 132 132 132 133 133 134 136 138
4
ROUTINES
142
1 – Basic Staggered Conditioning 2 – Basic Strength 3 – Basic Routine Design 4 – Building the Next Level of Combat Strength 5 – The Chain, Kettlebell & Dumbbells 6 – The Chain, Barbell, Strongman & Mixed 7 – The Chain, Heavy Links & Conditioning 8 – Single Compound Conditioning 9 – Double Compound Conditioning 10 – Two’s 11 – Power Complex Training 12 – Three’s 13 – Ultimate Fitness 14 – Conditioning Grip 15 – A Hulked Up Neck Building 16 – Neck Work & Conditioning 17 – Go The Distance Training 18 – How To Hit Harder 19 – How To Hit Like A Mule 20 – Hands of Stone 21 – Fearsome Grappling Power 22 – The Strongest Abs In The World 23 – A Crunching Grip 24 – Outlaw 25 – Next Level Progression 26 – Next Level Progression, The Faces of Endurance 27 – EDT Chares Staley/Bryce Lane 28 – All Stone Training 29 – Time Training 30 – Ultra Rep Conditioning Challenge 31 – Ultimate Self Defense Fitness 32 – Martial Arm Power 33 – Round The World 34 – A 30-Day Consistency Challenge of 15-Minute Solutions
144 146 148 150 152 154 156 157 159 161 163 165 166 167 169 170 171 173 174 175 176 177 178 179 180 182 184 186 188 190 194 196 197 200
Martial Arts are a Type of Strength Training
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What are my picks for the ultimate movements and the ways to put them together for the physical training of martial arts?
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The One Arm Press The bottom, middle and top of a basic One Arm Press performed with a dumbbell in the “Natural Style.” That means: No leg heave, but slight leaning of the body to follow the natural strength of the shoulder and allow for the size of the dumbbell. 56
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One-Arm Press Variations These pictures illustrate three variations of the one-arm press. The first is the partially squatted position of a Push Press. The second is the partially squatted “Catch” position of a Push Jerk. The third is the mid-position of a Side Press. 57
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205lbs – One Arm This demonstrates a combination style for heavy pressing. A push press start and a partial side press finish.
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275lb – One Arm Row This shows a basic Power or Rhythmic variation of One-Arm Row Dumbbell. Pulled to the lower abdomen letting the arm float to the natural position. 60
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Variations of the One-Arm Row The above pictures show variations of the One-Arm Row. Pulling it at four different angles. To the head, to the shoulder, to the waist and to the hip. Obviously pulling to the abdomen will be your strongest variation, but this will give you other styles to choose from for more complete development.
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Single-Leg Deadlift Shown performed with kettlebells, but you can also use dumbbells or a barbell. Stiff leg or bent leg variety. Shown is foot-in-the-air, but you may also choose to balance the toes of you non-working let on a low block.
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400lb Partial One Arm Press
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The Second Level, Intermediate Level, or Burst Level of Strength & & &
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Stone Lifting Here are examples of various stone lifts, one of the oldest and most powerful training implements. Depicted are the Bent Over Row, Deadlift, Clean, Press and Squat all using a 200lb flat stone.
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More Stone Lifting Here we show the Hindu Style of shouldering with a round stone. That is, begin on the ground, lift to the shoulder, and drop over backwards. Turn around and start again to the opposite shoulder. Bringing an implement such as this to the shoulder is one of the basics of stone lifting.
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Barrel Lifting Here is another of the prime strongman training movements to do to increase your martial power. As with the other strongman movements there are very few rules. Shown here are: • • • • •
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Clean and Presses Bear Hug Lifts Bent Rows Squats Shouldering
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19 Log Lifting The log is also one of the easily accessible training tools we use. You can use one with pre-cut handles especially for lifting or just a natural log. Shown here is: • • • • •
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Clean and Press Row Deadlift Shoulder Squat
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Sandbag Lifting The sandbag very closely represents wrestling a human opponent, because the sand shifts as you lift it. Also cheap and easy to make and excellent for indoor use. One of the more forgiving strongman implements. If you drop it on your foot, it probably won’t break it. Shown are: • • • • •
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Clean and Press Row Loading Shoulder Squat
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Dragging
The sled is an easy to make and extremely powerful conditioning tool. It’s very easy on your joints, doesn’t create a great deal of soreness, is very simple and safe to do and can be used for all the levels of strength training from very light conditioning all the way up to maximum power.
Tire Flipping Tire flipping may be one of the most powerful conditioners of the modern era. Very few exercises require as much total body commitment. Very few also bring as much total body reward.
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Walking with Weight This is an extremely simple way to add strongman training to your workouts. However it is deceptively difficult and productive. Pick the heavy, odd object of your choice and take it for a walk. Shown are: • • • •
Walking with a weighted yoke Stone Barrel Sandbag
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Bodyweight Squats Mastering your bodyweight is the key to great conditioning. The bodyweight squat is the basis for all bodyweight exercises and is use in some form in all martial arts. The top three pictures demonstrate a Hindu Squat. The rest of the pictures respectively show: • • • • •
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Wide Stance Ultra-Wide Stance Forward Lunge or Hurdler Plie or Ultra-Close Stance Side-Lunge or Cossack
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Push Ups Another of the universal basic bodyweight martial art exercises. Shown is a basic push up as well as multiple different hand placements. A close grip, regular, and wide grip. The bottom three pictures demonstrate a Hindu Push up. These are just a few of literally hundreds of variations of this exercise all of which are great for cardiovascular and strength endurance. You will notice also that I am using a pushing up board. A device which helps you to get more range of motion on certain exercises and is popular with the Indian trainers.
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The Squat Thrust This movement deserves special mention among martial artists because it embodies the combination of movements in dynamic fashion for greater conditioning. Also in and of itself it is a powerful bodybuilding exercise.
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Abdominal Raises Another one of the basics of universally used bodyweight exercises. The three exercises shown: • The Sit Up • Leg Lift Constitute just a few of the exercises geared toward working your stomach muscles. Excellent for overall strength and endurance.
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Chin Up Variant Although I generally think of the chin up as strength exercise because it limits most people to low repetitions, it also is a powerful conditioning movement. Here are a couple of variations to help you get higher reps and greater conditioning. It also completes working the functions of the body with bodyweight movements. • Bodyweight Row • Cable Assisted Chin up • Jumping Chin Up
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The Kettlebell Complex This is the first of the complexes that we have picked to use as a unit for martial arts training. Five kettlebell exercises depicted here: The Press, Clean, Snatch, Squat and High Pull. Can all be performed with one or two kettlebells and you can sequence them in whatever order you like in five to ten rep sets.
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Kettlebell Swing The Swing distinguishes itself as a stand-alone exercise and superior exercise for the martial artist. It is a whole body exercise that concentrates on hip snap, which applies directly into striking and grappling allowing you to become more efficient as well as build strength and endurance at the same time. Shown are the Two kettlebell swing inside the legs, Two kettlebell swing outside the legs, and The Two-handed kettlebell swing.
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The Kettlebell Upper Cut This is a kettlebell exercise I learned from Jeff Martone that is very powerful for fighters. It allows you to work a swing motion, but with an underhanded grip for more arm involvement and with total body extension. It big time adds to your striking power. 91
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Club Complex As with some of the other implements, it’s difficult to distinguish one exercise for clubs that would be the best exercise for martial arts, but there’s really no need to. The exercises are simple enough that you can do them in a complex and get great benefits. Working your grip, shoulder strength, flexibility and total body coordination together. Shown are five basic club movements. An overhead swing, an Around the head swing, a front swing, a diagonal swing and a lever. These can all be performed with one or two single handed clubs or with a heavy two handed club.
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Around The Head
Forward Levering
Diagonal Swing
Forward Swing 93
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Like most of these tools, the sledgehammer can actually be used many, many different ways, but even if you just do the basic overhead swing, you can build muscle, endurance and butt-kicking power.
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Below is a six exercise cable complex working all the upper body. Cables can be used to work the lower body also, but it’s phenomenal for development of muscle and appliable power of the upper body.
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The Barbell Complex The Clean, Press, Deadlift, Bent Row, Upright Row, Zercher Squat. All done in sequence in sets of 520 reps. Makes for powerful conditioning, spreading the load throughout the body, building strength muscle and endurance and driving your cardiovascular demand through the roof.
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Dumbbell Complex The Clean, Press, Windmill, Swing, Upright Row, and Bent Row. Can all be performed with one or two dumbbells. You could also add in one leg squats and deadlifts to make it a whole body circuit.
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Pinch Gripping
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Here you see it trained with a pair of barbell plates with the smooth side faced out, squeezed together. You can also train it with block weights or pinch grip handles. You may also train it at various widths, i.e., close or wide and for max or time holds. Shown is pinch gripping a pair of 45lb plates.
Gripper Training Training the crushing grip with steel grippers. You may train max or reps and there are various strengths to choose from.
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41 Thick Bar Lifting
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The Farmers Walk
Towel or Rope Lifts
Trains your whole body in strength and conditioning as well as powerful supporting grip.
Trains your crushing grip and fingers very hard. Very specific to grabbing an opponent by the Gi.
Works the supporting grip and pinching grip at the same time while training the hand in a more open position. You can make big gains in grip by using this. It is very much like grabbing an opponents wrist.
42 Finger Lifting Here you see three different style of finger lifting demonstrated. If you want to take your grip to a whole new level and train the tendons of your hand to make it a claw you can use to destroy your opponents you should try this. You can train different combinations of fingers as shown with the two-finger deadlift above and different levels of open and closed finger hold with different tools. The kettlebell has a very thick handle so it forces your finger open, but the cable is thin so you can keep your finger relatively closed. The cable is great way to start because it’s easy on your finger and will toughen your tendons and skin before you get serious about the other lifts.
43 The Dennis Rogers Lever Wrist Curl
This spectacular wrist exercise deserves special mention. Dennis Rogers showed me this and I believe it’s one of the secrets to his phenomenal grip. It is performed by using a short barbell or a dumbbell and slightly overloading one side of the bell. You then grab it in the middle and force it to stay level and you perform wrist curls. This simultaneously trains the hand and fingers, extension of the wrist as well as levering, because of the off-loading. It takes wrist curls to the next level and wrist strength is paramount for big punches. 101
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The Neck Bridge One of the most powerful neck and total body exercises you can do. Helping you to develop isometric strength as well as bulging neck muscles. From top to bottom is the Basic Front Bridge, the Extended Front Bridge, The Basic Back Bridge, The Extended Back Bridge, The Full Back Bridge chest to wall, The Paul Anderson Neck Roll (a moving variation of the front bridge), and an elevated extended front bridge.
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The Shrug Seen here performed with Farmer’s Walk Implements. This exercise develops the traps which extend up into the neck and give it a greater base of strength as well as massive upper back development.
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! Calf Raises You can work calves almost anywhere, but at least some of the time you need to work them heavy. Remember combat starts on the feet, don’t neglect them.
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48 Full Contact Twist Tremendous for rotational abdominal power. One of the key ab strength exercises. Easy to train heavy.
Weight Sit up/Roman Chair Variation Sit ups The basic sit up and then the Roman Chair sit up shown still can’t be beat for abdominal power especially when you use a weight. If you don’t have a Roman chair it’s easy to rig your own like we’ve seen you here. You can also do the lay backhold-and press or the overhead hold sit up shown.
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The Windmill Over the top for abdominal strength. Also very efficient to do at the same time you train your regular one arm presses. Building flexibility, abdominal strength and shoulder stability all at the same time.
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& Wall Punches Simulated Isometric Grappling and Striking Hold the isometrics for time and remember to work multiple positions through the ranges of motion you are doing. Especially concentrate on where you may be weak. 108
In the other picture we use a chain to allow for freedom of positioning in the isometric, but using a wall or tree, anything that doesn’t move and allows you to position yourself correctly and apply big pressure will work just fine.
Simulated Cable Resistance – Striking and Grappling Shown here are three different cable resistance exercises. • Punching • A lateral throw • A hip throw For maximum effect remember to mix these with your strength and endurance exercises. You can simulate any martial movement with a cable. Kicking or whatever, just be creative.
52 The Isometric Squeeze Pictured above is a leg scissor isometric and a Gut Wrench or Strangle Hold isometric. You want to develop the power to control someone with your guard or submit them with a leg scissors? Then this is your exercise. You want a crushing lock up? You want to dominate the clench? Or be able to force an instant submission with your squeezing power? This is the ticket!
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The Sandbag Isometric Pull This might take a little rigging to get the job done, but the benefits and crushing strength are more than worth it. You’ll need to put something around your sandbag so that you can hook a chain to it. I used some simple strapping I purchased from Walmart. I simply tied it around all four sides securely, and then hooked the chain to the strap. You then lift the sandbag and while you hold it up, pull against it in any direction you wish simulating a grappling move you wish to work on.
54 The Cable Resisted Sandbag Pull
Use the same setup to ready your sandbag for this exercise. Then attach it to a rubber cable set of your choice. Lift it in whatever fashion you wish and then simulate your grappling throws or other movements by pulling the cable tight and then turning into the resistance of the cable. It builds throwing and rotational power like nothing you’ve ever seen. *Shown here is the Life Line Power Jumper Cable and a Lateral Throw
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The Sandbag Bear hug Sled Drag While you’ve got your sandbag all dressed up and ready to play you might as well punish yourself a little more. Well, maybe a lot more. Attach a weighted sled to your sandbag. Lift the sandbag, squeezing it in a bear hug and then drag the sled while squeezing the sandbag. All kinds of extra fun, but your ability to impose your will on an opponent and real-world objects will be worth the pain.
Sandbag Turkish Get-Up This exercise isn’t really new, but truthfully, nothing in the training world is. It’s been re-discovered. You can do this also with a barbell, dumbbell or kettlebell, or any odd object. However it is so tough and requires so much strength-endurance and works so much muscle we just couldn’t leave it out. It’s pretty self-explanatory by the pictures, just stay super-tight and be prepared to get super-strong.
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A Basic Qi Gong Breathing Movement Keep the knees slightly flexed, and breath in slowly and controlled through the nose while moving the hands through the positions shown. Praying or visualizing as described in the above paragraphs.
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I would just like to thank you for your time and interest in this material. I hope you enjoyed it and have found things, which will be of benefit to your health, sport, ability, spirit and life. God bless and good training,
206
