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Go Back   AikiWeb Aikido Forums > AikiWeb AikiBlogs > Seeking Zanshin: Blood, Sweat, Tears & Aikikai

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Seeking Zanshin: Blood, Sweat, Tears & Aikikai Blog Tools Rating: Rate This Blog
Creation Date: 02-24-2005 10:53 PM
jducusin
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One small gal + a dojo full of big guys = tons o' fun
Blog Info
Status: Public
Entries: 272 (Private: 12)
Comments: 195
Views: 271,430

In Training Updated Strength/Conditioning Program - B Entry Tools Rate This Entry
  #227 New 05-14-2007 11:33 PM
(Last Updated: January, 2009) - After spending some time researching the martial/real-world strength applications of Kettlebell training I picked up a Kettlebell for myself back in December and have been implementing a new conditioning regimen based upon this. As I am still a beginner with these, more variety in exercises will be incorporated as I learn them.

---
Very important note: any martial arts strength/conditioning regimen should always be IN ADDITION/AS A SUPPLEMENT to (and not a replacement for or at the expense of) regular Aikido technique training at the dojo. In my case:

AIKIDO TRAINING: Two hours daily, four times per week
- Classical Aikido: Mondays, Wednesdays, Fridays
- Adapted Aikido: Tuesdays

This would be more often if our current training space were available Thursdays and Saturdays like our old dojo was!

DAILY @ THE OFFICE:

- Grip strengthening exercises: a) Crushing grip strength, b) "Newspaper ball" exercise with paper for recycling

...@ HOME (& OFFICE WHERE POSSIBLE):

- Standing (rooting/stability) exercises

PRIMARY WORKOUT SERIES - B (Fall and Winter)

DAY ONE (Monday):
Kettlebells Strength Training Set A*,
4 sets each...
- Two-handed swings
- One-handed clean and press, each arm
- One-handed squats, alternating sides

DAY TWO (Tuesday): HIIT & CORE
High Intensity Interval Training
- approx. 30mins+ sprinting/jogging intervals for cardio
(includes warm up, cooldown and stretching)
Core:
- Side Planks (obliques) or Russian Twists (with 10lb weight)
- Plank (regular)
- Quadrants or Bridges

DAY THREE (Wednesday):
Kettlebells Strength Training Set B*,
4 sets each...
- One-handed swings
- One-handed kettlebell rows, alternating sides
- One-handed clean and press, each arm

DAY FOUR (Thursday): HIIT & CORE
High Intensity Interval Training
- approx. 30mins+ sprinting/jogging intervals for cardio
(includes warm up, cooldown and stretching)
Core:
- Side Planks (obliques) or Russian Twists (with 10lb weight)
- Plank (regular)
- Quadrants or Bridges

DAY FIVE (Friday):
Kettlebells Strength Training Set A*,
4 sets each...
- Two-handed swings
- One-handed clean and press, each arm
- One-handed squats, alternating sides

*Note that these two Kettlebell Training Sets alternate every Monday, Wednesday and Friday, which means that sometimes Monday may also be Set B, Wednesday: Set A, Friday: Set B as the cycle continues on.

---
ALTERNATE WORKOUT SERIES - A: to resume in the Spring

Last Updated: September 17, 2008

[Note: As of 2008, gym has been renovated to such a degree that Circuit Training is no longer as time efficient as it was before now that free weights and machines are on separate floors; now doing sets consecutively instead of staggered]

Aside from overall conditioning and injury prevention, I'm incorporating more power-building exercises at the advice of my husband, Jon, who --- aside from being a very skilled Aikidoka --- started out as a power lifter in his late teens and early twenties and has accumulated a great degree of knowledge of weight training over the years. Not surprisingly, I finally decided to reap the benefits of his experience and ask him to help me fine-tune my conditioning program. Below you'll find the results of not only this but of my own efforts (ie. going up in the weight I've been lifting --- yay!)

DAY ONE (Monday): LEGS
- Squats/Leg Press (4 x 10)
- Hamstring Curls (4 x 8)
- Calf Raises (4 x 12)

DAY TWO (Tuesday): HIIT & CORE
High Intensity Interval Training
- approx. 30mins+ sprinting/jogging intervals for cardio
(includes warm up, cooldown and stretching)
Core:
- Side Planks (obliques) or Russian Twists (with 10lb weight)
- Plank (regular)
- Quadrants or Bridges

DAY THREE (Wednesday): CHEST & (upper) BACK & ARMS
- Bench/Dumbbell Press (4 x 8 - 10)
- Chest Flyes (3 x 8)
- Lat Pulldowns (4 x 10)
- Seated Rows (4 x 10)
- Tricep Extensions (4 x 8)

DAY FOUR (Thursday): HIIT & CORE
High Intensity Interval Training
- approx. 30mins+ sprinting/jogging intervals for cardio
(includes warm up, cooldown and stretching)
Core:
- Side Planks (obliques) or Russian Twists (with 10lb weight)
- Plank (regular)
- Quadrants or Bridges

DAY FIVE (Friday): (lower) BACK & SHOULDERS
- Power Cleans (4 x 8 - 10)
- Shoulder Press or Shoulder Flyes/Lateral Raises (4 x 8)
- Barbell or Dumbbell Curls (4 x 8)

DAY SIX (Saturday): HIIT & CORE
High Intensity Interval Training
- approx. 30mins+ sprinting/jogging intervals for cardio
(includes warm up, cooldown and stretching)
Core:
- Side Planks (obliques) or Russian Twists (with 10lb weight)
- Plank (regular)
- Quadrants or Bridges

(POST-AIKIDO CLASS:
- Plymetrics and post-stretching on standby until current, non-permanent status of dojo & mats is resolved)
---

REFERENCES:
- Custom strength and conditioning program developed by S. Miller of The University of Winnipeg's Duckworth Athletic Therapy Centre
- "Strength Training Anatomy" by Frederic Delavier
- "Strength and Power Training for Martial Arts" by Martina Sprague
- "The Fighter's Body: An Owner's Manual - Your Guide to Diet, Nutrition, Exercise and Excellence in the Martial Arts" by Loren W. Christensen and Wim Demeere
- "The Science of Martial Arts Training" by Charles Staley
- The over 20 years in weight training experience of my husband, Jonathan Hay, former power lifter.
Views: 14770 | Comments: 3


RSS Feed 3 Responses to "Updated Strength/Conditioning Program - B"
#3 04-07-2009 09:34 AM
Churchill92 Says:
have you looked at Crossfit? It might be something worth investigating for your training. Thanks for your blog, it's been very inspirational!
#2 05-17-2007 08:30 AM
jducusin Says:
Thanks for the comment! It's working out quite well thus far, especially since the majority of it is already fairly habitual (the 3 days weight training began over a year ago with the development of the original custom strength/conditioning program). I'm finding that so long as I get enough sleep the night before, the AM workouts can be a wonderfully invigorating start to the day.
#1 05-15-2007 05:38 PM
ChrisHein Says:
Quite ambitious! Sounds like a full work out schedule to say the least! I think grip training is the most important part of Aikido training (as far as physical conditioning goes).
 




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