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In Training
Updated Strength/Conditioning Program - B
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#227
 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.
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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.
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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)
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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.
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