This week’s post contains a great workout that will benefit all you martial arts techniques. Use a dumbell or kettle bell. for the exercises below. You only need one dumbell (you can use a kettlebell if you have one .. but you’ll get plenty of benefit out of it with just a dumbell). I do this routine with a 25 kg dumbell … choose a suitable weight for yourelf … anything from 16 kg upwards. IN terms of how much weight you use - err on the side of caution to begin with. Go around the circuit 3 times. Emphasize explosive power from the thighs and hips first and you’ll find you’ll be able to punch that weight over your head with ease! The same pricinple applies when striking. This kind of exercise can really improve your strength for striking as well as you understanding of good technique and helping you understand how to use your whole body to strike with rather than just the arms.

1. 2 handed kettlebell swings - 20 reps
2. Ketttle push press - 10 reps each side
3. standing Russian twist - 10 reps each side
4. deadlift - 20 reps
5. bent over row 20 reps
6. kettle squat 20 reps
7. single arm clean and push press - 10 reps each side
8. rest for 2 mins then go back to 1

For exercise definitions check out this site: http://www.mikemahler.com/kettlebell_exercises.html

Have fun with this workout .. don’t do it on consecutive days.
Always warm up before and warm down after training. Consult you physician before beginning a course of intensive exercise.

Enjoy,

Aasim
http://urban-kravmaga.co.uk/