super strength & endurance for martial arts

SUPER STRENGTH & ENDURANCE FOR MARTIAL ARTS

Written by Bud Jeffries

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Dedication To God for all the blessings. May the glory go to Him. To all those who taught me in strength and in the martial arts. To my wife for her tireless and unbelievable effort and love.

Disclaimer The exercises and advice contained within this book may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them. The author and publisher of this book are not responsible in any manner whatsoever for any injury, which may occur through reading and following the instructions herein.

Super Strength & Endurance for Martial Arts November 2005 All rights reserved. Copyright 2005 by Bud Jeffries No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher. © 2005, Bud Jeffries

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Table of Contents Martial Arts Are A Type of Strength Training Is it all or nothing? The Modern Direction on Martial Arts Physical Training The Cutting Edge is 2000 Years Old & The Formula for Super Human Ability So How Do I Get It Done? How Do I Make It Work in my marital arts? The Anderson Mixing Principle Mental, Energetic & Spiritual Training Mastery of Self, Art & Exercise Go With Your Strengths & Fix Your Weaknesses Before During & After in a Dissenting Theory On Freshness Functional Training, Stupid Myths and Bodybuilding Whose Fitness? Basics of Strength & Conditioning What Are My Picks for the Ultimate Movements and the ways to put them together for the physical training of Martial Arts Partial Training The Second Level, Intermediate Level, or Burst Level of Strength Endurance Level Conditioning Bodyweight Exercises Kettlebell Exercises Indian Clubs Sledgehammer Swinging Cable Training The Light Barbell & Dumbbell Complex Grip Neck, Abs & Calves In-Art Exercise Sprinting & Agility Drills Sandbag Super Training Qi Gong Breathing Frequency, Duration, Intensity and Volume Building A Base Size, Flexibility & The Intent of Training Strength Training in the Broader Sense or Multi Angular Training Hints, Tips and Every Day Wisdom Tips on Learning How to Survive A Blow or Take a Hit Tips on Grappling Power For Striking Tips for Preventing Injury Tips for Efficiency in Your Workouts Tailoring Your Program to Your Specific Art In-Class Training

5 15 19 27 29 31 33 35 38 40 43 46

56 69 72 83 84 89 92 94 95 97 99 102 107 110 111 113 115 120 121 130 132 132 132 133 133 134 136 138

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ROUTINES

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1 – Basic Staggered Conditioning 2 – Basic Strength 3 – Basic Routine Design 4 – Building the Next Level of Combat Strength 5 – The Chain, Kettlebell & Dumbbells 6 – The Chain, Barbell, Strongman & Mixed 7 – The Chain, Heavy Links & Conditioning 8 – Single Compound Conditioning 9 – Double Compound Conditioning 10 – Two’s 11 – Power Complex Training 12 – Three’s 13 – Ultimate Fitness 14 – Conditioning Grip 15 – A Hulked Up Neck Building 16 – Neck Work & Conditioning 17 – Go The Distance Training 18 – How To Hit Harder 19 – How To Hit Like A Mule 20 – Hands of Stone 21 – Fearsome Grappling Power 22 – The Strongest Abs In The World 23 – A Crunching Grip 24 – Outlaw 25 – Next Level Progression 26 – Next Level Progression, The Faces of Endurance 27 – EDT Chares Staley/Bryce Lane 28 – All Stone Training 29 – Time Training 30 – Ultra Rep Conditioning Challenge 31 – Ultimate Self Defense Fitness 32 – Martial Arm Power 33 – Round The World 34 – A 30-Day Consistency Challenge of 15-Minute Solutions

144 146 148 150 152 154 156 157 159 161 163 165 166 167 169 170 171 173 174 175 176 177 178 179 180 182 184 186 188 190 194 196 197 200

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The Kettlebell Complex This is the first of the complexes that we have picked to use as a unit for martial arts training. Five kettlebell exercises depicted here: The Press, Clean, Snatch, Squat and High Pull. Can all be performed with one or two kettlebells and you can sequence them in whatever order you like in five to ten rep sets.

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Kettlebell Swing The Swing distinguishes itself as a stand-alone exercise and superior exercise for the martial artist. It is a whole body exercise that concentrates on hip snap, which applies directly into striking and grappling allowing you to become more efficient as well as build strength and endurance at the same time. Shown are the Two kettlebell swing inside the legs, Two kettlebell swing outside the legs, and The Two-handed kettlebell swing.

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The Kettlebell Upper Cut This is a kettlebell exercise I learned from Jeff Martone that is very powerful for fighters. It allows you to work a swing motion, but with an underhanded grip for more arm involvement and with total body extension. It big time adds to your striking power. 91

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Club Complex As with some of the other implements, it’s difficult to distinguish one exercise for clubs that would be the best exercise for martial arts, but there’s really no need to. The exercises are simple enough that you can do them in a complex and get great benefits. Working your grip, shoulder strength, flexibility and total body coordination together. Shown are five basic club movements. An overhead swing, an Around the head swing, a front swing, a diagonal swing and a lever. These can all be performed with one or two single handed clubs or with a heavy two handed club.

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Around The Head

Forward Levering

Diagonal Swing

Forward Swing 93

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