8

For those that are not aware, Dollyo Chagi is a roundhouse kick, and Yop Chagi is a side kick. Flexibility is key for Tae Kwon Do (TKD), as the style heavily favors kicking, and especially for World Taekwondo Federation type sparring (Olympics) it is the major scoring technique. Very little scoring in WTF is done with hand techniques. From the description ...


7

It seems like you have already been doing most of the high intensity interval training with BJJ and Muay Thai, and that is one great way to get rid of your belly fat. However, here are some rules to remember when it comes to losing belly fat and gaining muscle mass at the same time: Watch your diet closely - make sure to cut out as much sugary foods as you ...


6

These guys are in the Swedish national team in Shorinji Kempo. They compete in Embu (sort of form) In this video they won the European competition. They are now practicing for the world championship next year. They only do exercises for speed. They want to be faster since the Japanese are smaller and faster then they are. They do thrusters at about 60% of ...


6

Looking at your numbers, strength is not an issue if you are a local/regional level player, you are all set. It looks like your biggest problem is the lack of mat time. 1 to 4 sessions a week is not enough and no amount of weight lifting is going to change that. 4 sessions a week is a minimum if you compete locally and you should be putting some serious ...


5

What you're addressing is also known as cortical remodeling. The human body is constantly recycling bone, at the rate of about 10% replacement per year. Impact and load bearing sports (Soccer, martial arts, weightlifting, running, etc.) are known to help retain bone mass density (BMD), while non weight bearing sports (swimming, cycling) do not have the ...


5

One of the first rule of training periodisation is that to maintain your gains during a recovery phase, you need to keep the intensity level high. So you can reduce the frequency or the overall load but keep the intensity high during your workout. Keeping your strength training workout once a week will allow you to maintain your strength level without ...


4

I don't have the book with me at the moment, but in Tom Kurz's book Stretching Scientifically, he says something to the effect of if you can't deadlift 2x your bodyweight and squat your own bodyweight, you have no business training martial arts. I think that's good advice, so we're there with the old stand bys of deadlifts and squats for strength training. ...


4

Judoka do not have as high V02max as other sports like bicycling, rowing. In this study LEVELS OF ANAEROBIC AND AEROBIC CAPACITY INDICES AND RESULTS FOR THE SPECIAL FITNESS TEST IN JUDO COMPETITORS. They have measured good judoka. They seem to be around 52 ml/kg/min . I think you can reach that in if your not already there in 45 days with Intervall/HIIT etc. ...


4

Ok, given your program and what you would like to do (Along with the upper body restrictions), here's what I would recommend. Conditioning - I would concentrate on HIIT training for your lunch sessions, with an emphasis on agility and footwork drills. Leave the heavy lifting stuff for your lifting/mobility sessions. This will have the double effect of ...


4

Losing fat and maintaining weight implies building muscle. Building muscle and losing fat at the same time is difficult, although there is the phenomenon that sometimes works for novices. The only thing you can do is keep on overloading your muscles in order to signal your body not to use muscle protein as an energy source eat enough protein For advanced ...


4

A good place to start looking is ExRx's list of stretches per muscle. Generally, whenever you feel that a muscle is not flexible enough for your goals (what you described as "tension"), you should try to make that muscle more flexible. For the kicks you mentioned, it seems to me that hip adductors and hamstrings would be the muscles involved, but I never ...


4

Anderson Silva, who is what one could conservatively call one of the most successful counter-punchers in modern mixed martial arts, includes two elements in his training that I would say are vital to that success: Copious sparring, focusing on technique and defense Dodging a racquetball thrown at his head Other than footwork drills for agility, ...


4

I had a lot of success doing bodyweight training for the couple of years that I was more-or-less forced to, living in a developing nation with no real gym options. If you go the bodyweight route, I'd recommend these strategies: Realize that "some pushups and pullups" isn't going to cut it. Just like most people in a gym have no idea what they're doing, ...


4

Knuckle pushups, bodyweight squats, and sit-ups, as a program, would mostly increase muscular endurance and cardio. A 3x5 program like Rippetoe's Starting Strength would actually increase your strength and power. Muscular endurance is great for fighting, but A) you're probably already doing those exercises in class and B) if you're stronger you have better ...


4

Looks good to me! Congrats on taking control of your own fitness! My advice: 1) Log your activities each time you do them. 2) Every so often (eg, weekly, biweekly, etc), gradually increase the difficulty of your overall workout. You can increase the difficulty by adding sets/reps, adding exercises, decreasing rest, etc. However, do not make huge jumps that ...


3

I notice two omission from the previous well articulated answers: 2 major imbalances in muay thai are: 1) Muay thai is not a seasonal sport like wrestling or baseball -- so there is a time imbalance. There is no off-season, thus no extended unloading phase...there is not a dedicated time to do the basic strength training that @Dave recommends. Often, ...


3

You can kind of answer your own question, with a little basic knowledge of anatomy and the mechanics of Muay Thai. The best way is to break each movement down into their component muscle groups. Feet/Calves/Shins - I group these together as many of the tendons and muscles for both run through the same area. The calves and other extensors are used to "bounce"...


3

A doctor once recommended to abstain from all traumatic sports because of danger of retinal detachment, however this would limit the quality of my life. Having a detached retina will affect the quality of your life more. It may be wise to have an eye exam and get clarification from your eye doctor as to whether or not you are at risk. If you are at risk, ...


3

The doctor that recommended that, did he do that specifically because you are myopic? Or is there some other underlying pathology that makes you more susceptible? I have poor eyesight as well (20/300 and 20/400 left and right respectively), and I am in the negative diopters, and I've been active in sports for 40 years, including 9 years of cross country in ...


3

I am not a TKD practitioner, but I train in several other martial arts. Here are some things to consider when developing a workout program for martial artists: Since you are female, you don't need to worry about this, but I'm dropping a note for any men who may find the question later: Carefully manage bulking. Women won't bulk the way men do, but men ...


3

If you want to increase your speed of movement and kicks, then HIIT type training is going to be your friend. Your muscles have basically two different types of fibers, Type I, and Type II. Type I are traditionally known as the "slow twitch" muscle fibers, and they are much more efficient at using oxygen (aerobic) metabolism to produce energy. These are ...


2

You can find a deep-level answer to your question by studying D.T. Suzuki's book Zen in Japanese Culture and he goes even deeper in his essay in Zen Buddhism and Psychoanalysis (by Fromm, Suzuki, and De Martino). The picture is filled out by Eugen Herrigel in Zen in the Art of Archery. Thinking to ourselves in words gets in the way of responses that have ...


2

Given that you seem to be very experienced in the field, i.e. know all the technical aspects of the situations back and forth, and assuming that you are fit, it might make sense to focus on meditation. Over time, meditation can help you with of seeing the situation as it really is and that might be better for reaction speed and timing than basing the ...


2

If your in martial art for competition then I think you should practice something that resembles a match. Your body has to be accustomed to be explosive even when you are doing cardio. If you only do cardio you will become slow. Medium cardio and then explosive give your max with heavy weights and then back to slow cardio and heavy weightlifting like ...


2

Hi Mark, Apart from the Monday, Wednesday, and Friday sessions, the routines shouldn't impose any special difficulty for your body. My concern, though is if your body would have recovered enough from the Muay Thai exercises before lifting heavy weights the following morning. You might not be able to perform your best on that. Maybe switching the dance ...


2

I'm no expert, but in lieu of one, what I do for interval training is to warm up for about three tenths of a mile, then alternate sprinting and jogging/walking each tenth of a mile for two or three miles, 20 or 30 minutes. That seems to help me a lot. For your format: 1) Session length: 20-30 minutes of interval sprinting on level terrain 2) Equal work/...


2

Overall, exercise generally lowers one's starting heart rate. HIIT may provide superior benefits to continuous training (although some disagree, saying that it's more useful when you're already at a lower HR). Overtraining can raise one's resting heart rate due to increased stress from your body trying to soldier on without sufficient recovery time. It ...


2

I'm not qualified to give a full answer, this originally started out as a comment, but got too long. One thing I would add to HedgeMage's answer is, that risk assessment and fixing possible issues of eg. symmetry and core bracing would be a good idea before starting with a weight program aimed at explosiveness. Do not assume that you are ready for explosive ...


2

Great question! I'm gonna reference my answers based on "Cribb, Paul J, Hayes, Alan, "Effects of Supplement-Timing and Resistance Exercise on Skeletal Muscle Hypertrophy." Medicine and Science in Sports and Exercise, 38(11). Pp. 1918-1925. ISSN 0195-9131, 1530-0315." and "Tipton, et al, "Timing of amino-acid carbohydrate ingestion alters anabolic response of ...


2

Option 1 Mon: Muay Thai Tue: Heavy Lower Wed: Rest Thur: Muay Thai Fri: Heavy Upper Sat: Tech Lower Sun: Tech Upper If you notice that your Tuesday/Friday workout suffers even with 24 h of rest, you can switch it up a bit. Option 2 Mon: Muay Thai Tue: Tech Lower Wed: Tech Upper Thur: Muay Thai Fri: Rest Sat: Heavy Lower Sun: Heavy Upper Honestly, this ...


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