In the early stages of fighting training, many martial arts practitioners will face this question: Should they focus on developing fighting skills, or should they focus on strengthening their physique?
In fact, skilled fighting techniques and strong physical fitness are the two basic conditions for a complete fighting system. No one can succeed in high-level fighting scenes by relying on unilateral success!
p>Of course, even if you have perfect skills and unparalleled qualities, there is still a chance of failure/injury in combat. And what we need to do is to pursue perfection in the reality where perfection is impossible!
The Jeet Kune Do system founded by Bruce Lee organically combines strict physical fitness training with superb techniques. He himself is almost a good example. He is a limit and a goal.
The following is a training plan consisting of basic movements, including muscle strength training and basic fighting movements (Sanda). It is suitable for basic training which usually lasts from six months to one year. You can add it to your original training plan as a supplement or strengthening exercise, or you can use it as your own training plan.
This training plan uses two days as a training cycle. You can divide a week into three cycles (rest on Sunday), or you can train twice a week (add a rest between the first and second days). day). But some subjects need to be done every day.
1. Training content:
1. Insist on doing 100 reps on the first day (the number must not be less than 100 reps, and those with ability can control themselves. All subjects must also follow this requirement). (chest + humerus) Triceps + anterior deltoid)
The next day, do 100 pull-ups (upper back + biceps + middle and rear deltoid muscles)
2. Do 100 sit-ups (rectus abdominis) on the first day
Do 100 push-ups (lower back/waist) on the second day
3. Do 100 squats (quadriceps) on the first day
The next day, do 100 straight leg curls (thigh biceps femoris)
4. Insist on doing 100 straight, swing, and uppercut exercises and 100 empty kicks, sweeping kicks/whips, and side kicks every day.Shooting practice. (Very important! You need someone with basic skills to help you correct your movements and master your skills.
Generally, beginners can master the combination of fists and legs. If you are interested, you can add elbow and knee offensive skills practice)
The following are options, which are not included in the training plan and are left to the learners’ own discretion
5. Hit the sandbag. After you are proficient in basic movements and have a certain strength, you can use the sandbag as an imaginary enemy to attack. Be careful to maintain tight protection during an attack.
6. Perform various combinations of punches and kicks in front of the mirror to check whether the movements are correct and smooth
7. If possible, it is best to conduct actual combat 2 to 3 times a week
2. Instructions for use:
1. Be sure to warm up and stretch before training! It is the key to entering the state! Whether it is physical or psychological. Even Bruce Lee attached great importance to preparation.
2. Sequence: After warming up, perform the fourth air attack training first, and then perform strength training.
Stretch ligaments before and after each training session, including: neck, shoulder joints, trapezius muscles, elbow joints, wrist joints, finger joints, chest muscles, back muscles, waist, hip joints, cross-body, quadriceps muscle (front of thigh), biceps femoris (back of thigh), knee joint, gastrocnemius (back of calf), ankle joint, etc.
Persistence will show results at the beginning of one month, build the foundation in three months, improve in half a year, and make breakthroughs in one year.