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ARTICLES AND COMMENTARY
A DOJO WORKOUT SHAFFER'S TERRIBLE TEN FOR BETTER MARTIAL ARTS AND FITNESS
For those of you who may read my site and don't know me, you may be wondering what my qualifications are for designing and recommending fitness programs. Basically, I have been in, and into fitness, all my life. I was combining weight training with my martial arts training when almost no one else was. People even told me that weight training would slow me down. I found that not to be the case and now even golfers, weight train. I worked in the fitness business as an owner/operator, for thirty seven years. I trained, and trained with, a lot of good athletes in those years. I also was an avid tri-athlete during the eighties and nineties; competing from New York to Hawaii. I also ran marathons, and did 100 mile bike rides and races. A little known fact(pardon the pun) is that, some of the bike races and marathon runs, were done with Hanshi Phil Little, USIKA'S chief head knocker. We also did a lot of durathlons (just bike, run/no swim). I employed the top exercise physiologist in the country (Dr. Daniel Kosich) for two years as my company program director and my personal trainer. I was also previously married for thirteen years to a doctor of exercise phys' and bio mechanics. So suffice it to say that, I am not giving you just advise from the curse of the self educated. I have had some great mentors and training partners. I still train as hard as ever with some (ouch) age considerations. With that long winded credibility statement in place; let me tell you about one of my dojo fitness drills: "THE SHAFFER TERRIBLE TEN." This is an all round, toughen your body and mind workout. You can create any ten stations that you want, and can probably come up something better than my ten. The only constant is to alternate upper and lower body exercises. To lay the program out; make ten stations, and place two or more people at each station. Everyone rotates to the next station when theirs is completed and a 20 second rest period is over. As the fitness level of the group grows, increase the speed of the workouts with less time between stations, or more than one round. Do not increase the reps. The other things you do in class will take care of that. I recommend you save this for the last thing you do in class. Also, a lot of stretching is recommended. After about eight to ten classes, the benefits that relate to becoming a better martial artist will surface. Below are the ten stations. Remember; you can start people at any station.
THE WALKING LUNGE/KICK 10 WITH EACH LEG.
Try to get a low drop. If balance is a problem, touch knee to floor.
BENCH/PUSHUPS:
We use a twenty pound bar and let someone put pressure on it during the lift.
PLYOMETRIC JUMPS:
10 using quads only; 10 using calves only; 10 alternating ballistic springs.
SIT-UP/LEG RAISES:
20 of each. Do very slow, and squeeze the abs hard, for max contraction.
CURLS:
Max reps here. Do not swing bar but go at a good speed. No less that 25 reps.....Burn baby burn
POWER KICKS ON BAG: mawashi/yoko/ushiro geri 10 each leg
Do the three in sequence. Example: mawashi/yoko/ushiro then repeat sequence nine more times. This keeps you moving and gives you transitional footwork. All people at this station kick the bag at the same time.
PUNCHES: LEFT JAB/RIGHT CROSS/ LEFT JAB -RIGHT CROSS TOGETHER. OPPOSITE SIDE.
By now you are feeling it all. Keep your stance strong. Don't power or push your punches. Snap them off!!!!! All punch at the same time.
CLEAN AND PRESS:
Drop to the full squat when bringing the bar to your chest. Stand, then press. The adults will find the bar light for the press. Do 10, at a 10 count up and a 10 count down. You will feel it. The kids, women, and juniors, can do 2 up and 4 down. Watch arching your back too much.
BAND PUNCHES, URAKIN/SEIKEN:
15 each side. Execute the punches with the band, exactly as you do without it. Don't train muscles differently than the way you actually use them. Be sure your anchor, (or band holder, if you use one) is holding tight. You need to pull tight for the right resistance. Wrap the band once around your wrist for a good hold. Otherwise, you will de-horn your anchor(holder).
BAND KICK, AND HIP FLEXOR:
15 each side, each leg. Mae geri: Same technique rules apply as did in punches. Hip flexor: Don't swing it up, raise it up. Pause for one count, at top of lift. Strong, flexible, hip flexors, are critical to kicks.
Though most of the exercises have flexibility work built in, finish with some light stretching of the shoulders, quads, and hip flexors. With your usual martial arts practice; work in two of the above, along with last weeks "circuit workout" I wrote about. Work in some bag work, some kata cardio, and you will be amazed in six weeks. Then change this around every six weeks. In six months, you will have immeasurably improved your martial arts ability, appearance, and general health.
Below is an example schedule that will accommodate most: Monday: M/art training and terrible 10 (2hr's) Tuesday: Weight circuit (30 min's) Wed: Bag work and easy kata (30 min's) Thurs: M/art training, Terrible ten (2 hr's) Fri: Rest Sat: Cardio Kata: this is the kata run continuously for thirty minutes at a slow pace ,with one very fast thrown in, every eighth kata. Or, kumite in the same manner with a fast 30 seconds every five minutes. Remember, you overly aggressive types, this kumite is for training not competition. You can do a combination of both back and forth, just as long as you don't stop for a rest during the 30 minute drill. You will leave the dojo having done a quality workout. Sunday: Rest, or long slow walk for thirty minute Total work out time in a week: 5-1/2 to 6 hours of a 84 hour week. Can you organize about 6% of your week for personal health and self improvement? If not !! you'd better take a long hard look at your lifestyle and priorities.
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