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89 pages

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Traditionally, the martial arts community believed that engaging in weight training was detrimental to the performance of the art, that it would hinder one's flexibility, speed, and agility. To be effective fighters, martial artists had to be quick and light on their feet like Bruce Lee and other slim and small, but powerful fighters. They maintained that karate was all about good techniques and proper timing and that muscle size has little to do with it. After all, the art of self-defense lies in the premise that smaller, weaker people can defend themselves effectively against larger, stronger opponents. While it's true that good technique and proper timing are essential, there's no reason to believe that muscular fitness will hinder a martial artist's effectiveness. In fact, just the opposite is true: with increased strength comes the enhanced ability to defend oneself. A well-designed weight-training routine--in addition to regular martial arts practice--will make practitioners stronger, not slower. In some cases, it can even improve their speed. Fortunately, the attitude toward weight training in the martial arts community has changed--largely due to an abundance of scientific data showing the positive effects of weight training for all kinds of sports. Today's athletes have much to gain by using weights to improve their performance. For martial artists, these gains include increased strength, increased resistance to fatigue, and even decreased risk of injury. In this book, veteran martial artist and fitness expert Mikhail Krupnik shows readers how to design a weight-training program to fit their individual needs and goals. From all-important safety issues, determining one's levelof fitness, and setting goals, to specific exercises, sample routines, and even proper nutrition--he covers everything martial artists need to know to enhance their performance with weight training.

Sujets

Sport

Arts martiaux

Arts Martiaux

Martial Arts

Sports

Recreation

Art martial

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Publié par	Turner Publishing Company
Date de parution	01 décembre 2006
Nombre de lectures	0
EAN13	9781591205586
Langue	English

Informations légales : prix de location à la page 0,0648€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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PREPARE FOR COMBAT
Strength Training for the Martial Arts
M IKHAIL K RUPNIK ,
M.S., NSCA-CPT
The information contained in this book is based upon the research and personal and professional experiences of the author. It is not intended as a substitute for consulting with your physician or other healthcare provider. Any attempt to diagnose and treat an illness should be done under the direction of a healthcare professional.
The publisher does not advocate the use of any particular healthcare protocol but believes the information in this book should be available to the public. The publisher and author are not responsible for any adverse effects or consequences resulting from the use of the suggestions, preparations, or procedures discussed in this book. Should the reader have any questions concerning the appropriateness of any procedures or preparation mentioned, the author and the publisher strongly suggest consulting a professional healthcare advisor.
Basic Health Publications, Inc .
28812 Top of the World Drive
Laguna Beach, CA 92651
949-715-7327 • www.basichealthpub.com
Library of Congress Cataloging-in-Publication Data
Krupnik, Mikhail
Prepare for combat : weight training for the martial arts / Mikhail Krupnik.
p. cm.
Includes bibliographical references and index.
ISBN-13: 978-1-59120-558-6 (alk. paper)
1. Martial arts--Training. 2. Weight training. I. Title.
GV1102.7.T7K78 2006
613.7’148—dc22
2006019267
Copyright © 2006 by Mikhail Krupnik
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written consent of the copyright owner.
Editor: Carol Rosenberg • Illustrations: Alan Pastrana
Typesetting/Layout: Gary A. Rosenberg • Cover design: Mike Stromberg
Printed in the United States of America
10 9 8 7 6 5 4 3 2 1
Contents
Foreword
Introduction
___________________
1. Weight Training and the Martial Artist
What You Can Expect from Weight Training
Safety Considerations
The Eight Principles of Weight Training
___________________
2. The Right Weight-Training Program for You
Determining Your Fitness Level
Establishing Your Objectives
Weight Training without Weighing Yourself Down
___________________
3. The Stages of the Weight-Training Cycle
Stage 1: Base-Training Stage
Stage 2: Intermediate Stage
Stage 3: Advanced Stage
Stage 4: Maintenance Stage
Stage 5: Recovery Stage
Moving Through the Stages
___________________
4. Lower-Body Exercises
Squats
Leg Extensions
Leg Flexion/Leg Curls
Standing Heel Raises
Ankle Flexion
Multi-Hip Exercises
Hip Adduction/Hip Abduction
___________________
5. Upper-Body Exercises
Pull-downs
Seated Rows
Horizontal Back Extensions
Chest Press
Overhead Press
Lateral Raises
Biceps Curls
Triceps Push-downs
Crunches (Abdominal Exercises)
___________________
6. Sound Sports Nutrition for the Martial Artist
Carbs, Fats, and Proteins
Timing Is Everything
Avoiding Glycogen Depletion
Basic Daily Nutritional Plan
Conclusion
___________________
APPENDICES
A. Testing Procedures
Testing for Muscular Strength (1RM)
Testing for Muscular Endurance (10RM)
Maximum Push-Up Test
One-Minute Maximum Sit-Up Test
Maximum Pull-Up/Chin-Up Test
Performance and Progress Log
B. Establishing Your Objectives
C. Sample Training Programs
One-Week Beginner Program
One-Week Intermediate Program
One-Week Advanced Program
One-Week Maintenance Program
About the Author
To my family and friends for providing me with their continued support and understanding, which has made my work and this book possible .
Foreword
As an avid martial arts practitioner, I highly recommend Mikhail Krupnik’s book Prepare for Combat , as it will serve as a very valuable tool for all martial artists. As a former professional welterweight kickboxer, I could only have wished to have such a resource at my fingertips during my competitive career, before a shoulder injury had forced me to the sidelines of professional fighting.
I first met Mikhail Krupnik when he and I literally bumped into each other at a kickboxing event. We immediately hit it off. That weekend, I read the 1999 edition of Prepare for Combat , and the following week I booked a private lesson with him. Mikhail’s teachings in the book and in person are equally good and helpful. Reading Prepare for Combat is like having a private session with him, where you receive in-depth advice and knowledge suited to your own personal needs.
Mr. Krupnik taught a hands-on seminar at my school, and my students and I still discuss and practice his concepts. I truly believe that Prepare for Combat will open up doors for beginners, intermediate, and advanced students alike.
—Shihan Thomas R. Ingargiola
Eighth-Degree Black belt, Shaolin Kempo
Introduction
I t was once commonly accepted by the martial arts community that engaging in any form of weight training was detrimental to one’s performance of the art. The old school of thought taught us that training with weights would hinder our development of flexibility, speed, and agility. To be effective fighters, we had to be quick and light on our feet like Bruce Lee and other prominent martial artists, all of whom were slim and small, but quite powerful. Their quickness and lightning-fast techniques more than made up for their lack of size and muscle mass.
We were taught that karate is all about good technique and proper timing and that muscle size has little to do with it. After all, the art of self-defense lies in the premise that smaller, weaker people can defend themselves effectively against much larger and stronger opponents. In fact, this is exactly what attracted many of us to the art of self-defense: the desire to learn to defend ourselves, even if we are not that big and strong. While it’s true that good technique and proper timing are essential, there’s no valid reason to think that building muscle will hinder a person’s effectiveness as a martial artist. In fact, just the opposite is true: the stronger you are, the better able you will be to defend yourself and use your skills as a martial artist in competition.
The argument against weight training for the benefit of martial arts was largely based on tradition and popular sentiment, not on facts. Fortunately, over the past few decades, the attitude toward weight training has changed— largely due to an abundance of scientific data showing the positive effects of weight training for all kinds of sports. We, as a society, no longer view someone who trains with weights as a mindless bodybuilder, whose only priority in life is to build bigger muscles. Modern-day athletes have much to gain by using weights to improve performance in their chosen sport. As practitioners of the martial arts, we are no different from other dedicated athletes and should therefore consider the potential benefits of weight training in our sport. These benefits include increased strength, increased resistance to fatigue, and decreased risk of injury.
Nevertheless, the stigma of weight training was once so pervasive across the karate community that some traditionalists still refuse to let go of this misconception. They believe that the strength gains are not specific to the demands of karate and that the benefits derived from these gains are outweighed by the perceived loss of speed and flexibility. Although you could slow yourself down by taking bodybuilding to the extreme, a well-designed, sport-specific weight-training routine—in addition to your regular martial arts practice—will make you stronger, not slower. In some cases, it can even improve your speed.
In Prepare for Combat , you’ll learn how to design a weight-training program to fit your individual needs and goals. From all-important safety issues, determining your level of fitness, and setting your goals, to specific exercises, sample routines, and even proper nutrition—this book covers everything you need to know to enhance your performance as a martial artist with weight training.
CHAPTER 1

Weight Training and the Martial Artist
W ith a well-designed weight-training program, you can expect a significant increase in the strength of your muscles with only a minimal increase in muscle mass in as few as thirty minutes a day, two to three times a week. The gains in muscle mass—even if they are relatively significant—will not interfere with your speed. This is because as your weight increases, so will your body’s ability to handle the weight. As long as you continue to train and practice your martial art regularly, you will be as quick as you always were. And, as far as your flexibility is concerned, you’ll remain limber as long as you don’t neglect your regular stretching regimen. Rest assured, there’s just no scientific evidence to suggest that weight training will make you slower or less flexible due to the increase in muscle mass. In the final analysis, as long as you continue to train and perform martial-arts specific techniques and as long as you stretch on a regular basis, you will be as flexible and as quick as you were before you started your weight-training program. Adding weight training to your routine will simply improve your conditioning and your overall performance in the martial arts.
In this chapter, we’ll take a look at what you can expect from weight training, important safety considerations, and the eight principles of weight training that you should keep in mind when developing your program.
WHAT YOU CAN EXPECT FROM WEIGHT TRAINING
No matter what style of martial arts you practice and no matter your age, gender, body type, or level of fitness, you can benefit from a well-designed, realistic weight-training program. Obviously, the most important benefit of weight training is an increase in muscular stren