Martial Arts Tips subpage

Explosive weightlifting/resistance training consists of using dumbells/barbells/free-weights/bungee-cords or other resistance and on the concentric/positive portion of the lift, you should do it as EXPLOSIVELY and quickly as possible (note: this is the OPPOSITE of the normal slow 2 second-count used for weightlifting which is used for best developing muscle size/strength). The lowering portion of the lift should be done using the normal slow 4-second count. Also, you can practice punches/kicks/throws/jumps/etc. using or holding resistance such as dumbells/weightted-ankle-straps/rubber bands/bungee-cords (ha,ha--you can go bungee-jumping later on too after a training session),etc.

Using the resistance while executing the various, specific maneuvers will train those muscles used in the maneuvers to move/contract even faster when not using the weights (note: make sure you also practice without the weights after training with weights so your neural/nervous system can adjust to the quicker muscular contractions/speed/power so you'll keep your accuracy with your newfound power/speed :)

Plyometrics involves using the rebound/potential-to-kinetic energy conversion used in jumping off a 2-3+ foot high platform and jumping BACK UP again ONTO another (or the same) platform in RAPID SUCCESSION.

Kinesiology research studies as well as real-world results show that plyometric training (coupled with regular resistance/weightlifiting) RESULTS IN THE GREATEST INCREASES in strength and SPEED, JUMP HEIGHT & DISTANCE, for sprinters, track high jumpers, weightliftters/squats,,etc.

For training at home, just use any block,chair,bed,etc. and jump off of them and BACK ON again in rapid succession (train for 15-30 minutes per workout day)--for added variety, you can even set up your platforms as an obstacle course (really FUN in the gym/dojo if you have your students go jumping on & off them (like a potato-sack race with 3-4+ platforms).

For added challenges and variety, go backwards too and use bungee cords or hold weights for added resistance (haha, have a another student go piggyback riding if you have legs of steel ;)

Plyometrics is a major cardio session so do it after martial arts practice,weightlifting,etc. or hours ahead of any martial arts/gymnastics/track/weightlifting/etc. session.

Using Ki to Increase Jump Height & Flipping Height