Combat fitness bodyweight routine The four pillars of bodyweight strength. ---- Close arm triceps’ push up. 50 REPS ---- Standard push up. 50 REPS ---- Squats. 300 REPS ---- Stomach crunches. 100 REPS This simple bodyweight routine above should be done after a thorough warm up of your choice and performed over and over until you can complete the number of reps above. When you can do the reps above you can consider yourself combat fit, it will then be time to introduce weights into your combat fitness routine. Weight training for combat athletes The following weight training routine contains all the functional strength exercises you need to get a strong and well defined combat ready body. The three set routine First off I would warm up by putting just enough weight on the bar so you can do twenty reps of each exercise comfortably. After that put enough weight on to allow you to do 12 reps all out. The last set should be just six reps again all out. When your body gets use to this routine, go for one maxout rep.(lifting all the weight you can once). Make sure you get a friend to spot you for this one. O.k. its time to weight train. ---- Weighted squats. (A great leg and body developer) ---- Clean and press. (The daddy of overall body development) Great for triceps, legs, shoulders, back and conditioning. ---- Bench press. (For the chest and arms) ---- Arm curls. (For biceps and back stability) ---- shoulder press (great shoulder builder) Put the bar behind your neck, resting on your shoulders in the Same position as the squat, now explode the bar up and down (use your legs) ---- Seated rows. (Wonderful back developer) ---- seated wrist curls (a killer but great for grip and wrist strength) Happy Training. Niamh Kenny Health and Fitness
Posted on: Tue, 17 Sep 2013 15:25:30 +0000
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