Inner Thigh Stretches
Sit on the floor and draw your legs together so that the soles of the feet touch. Hold on to your feet and lower your knees to either side as far as you can. Use your arms or elbows to place gentle pressure on your legs and so get the fullest possible stretch. At maximum stretch hold for five seconds then release. Repeat the exercise for ten reps. Pic 35 Weight Training for the Martial Artist 4 QUAD STRETCH From a kneeling position sit back gently between your own ankles, as illustrated, then...
Front View
SARTORIUS RECTUS FEMORIS VASTUS LATERALIS SARTORIUS RECTUS FEMORIS VASTUS LATERALIS PECTORALIS MINOR CORACOBRACHIALIS BICEPS BRACHII SERRATUS ANTERIOR 'VASTUS INTERMEDIALS VASTUS MEDIALIS LIGAMENTUM PATELLAE
Routine Two The Grapplers
Routine One was more for the boxer karate tae-kwondo fighter, the kickers and punchers of the fighting arts, whereas Routine Two is more suited to the grappling arts. As previously stated, if your art involves all ranges as it should, then you could use both routines, or a combination of the two. As a practising grappler I have found this routine to be of the utmost benefit. It has greatly enhanced my grappling skills, not just with added strength to aid technique but also with extra stamina....
Neck Rolls
The neck and the shoulders are the repository of a lot of the body's tensions, so neck rolls are the first step toward physical relaxation. I find neck rolls especially important if you are going to practice any type of grappling discipline where the neck takes a lot of the strain. Stand with your hands by your sides and breathe deeply, letting your shoulders, arms and whole body relax as much as possible. Let your head fall chin touches your chest. This will gently stretch the back of the...
Legs Apart Hamstring Stretches
Sit on the floor, legs astride and straight. Gently lean down toward your right side, grabbing your right ankle or foot to pull down, then move to the centre and stretch forward, trying to place your head or chest on the floor in front of you. Then move across to your left side and lean forward, taking hold of your left ankle or foot and pull down gently. Pic 34 Alternate the exercise from left to right to centre, each rep trying to stretch a little further than the last. Don't bounce or jerk....
Routine One Kickers And Punchers
Routine One is more for the boxer karate tae-kwondo fighter, the punchers and kickers of the fighting arts, whereas Routine Two will be better suited to the grappling arts. If your art involves all ranges, and it should, then you could use both of the following routines, or a combination of the two. I find it best to train two or three times a week on the weights, but never on consecutive days this allows the worked muscle recuperation time. Always do a five to ten minute warm up, as described...