Effective Martial Arts Training with No Equipment or Partner vol 4: Stamina, Quickness and Endurance in Excess by Michael Matthews

Author:Michael Matthews [Matthews, Michael]
Language: eng
Format: mobi, epub
Published: 2012-06-26T16:00:00+00:00

Putting it all together:

So how should you structure your endurance program? First of all, no matter how you structure it, you have to ease into it slowly. You have to take into account what shape are you in now, and then start with a little endurance work and build yourself up gradually. Many amateur athletes just copy a pro athlete’s work schedule and then proceed to kill themselves. Always remember to start slowly. That pro athlete has probably used years to work up to his workload. Starting slowly is the first principle.

Next, you need to analyze your martial arts and its requirements. What do you need and what do you get? You will usually already be getting a lot of high intensity work from the training. The sparring, mitt-work and partner-drills that you do in practice are almost certainly performed at a high intensity, and sprints are common in martial arts training sessions. Also remember that stand-up based martial arts are different from something like amateur wrestling. Compared to a boxer, the wrestler is more of a power athlete, whereas the boxer is more of an aerobic athlete.

You also have to look at yourself and your weaknesses. If you feel slow, you need aerobic work and quickness drills. If you gas out a lot, do intensive aerobic work for long periods of time.

This is what I would recommend you do on your own, based on the assumptions that you already perform high intensity activities in the martial arts training session, and that you are an all-around athlete:

3-4 intensive aerobic workout sessions per week.

1-2 quickness drills sessions per week max.

HIIT on your own for the 3 weeks leading up to a fight or belt test.

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