Jeet Kune Do Free Fight Course: Attack Power and Muscle Strength Training
Many martial arts practitioners, especially beginners, often put too much enthusiasm into the practice of fighting skills and techniques, while ignoring the attack power and basic physical training (muscle strength, speed, endurance, flexibility and so on. ).
In fact, fighting skills are very important, accounting for 50%-70% in the beginner stage, but in order to succeed in JKD, technical and physical training is indispensable. It is believed that the full play and even further improvement of skills and techniques must depend on all your physical conditions. Only when students always maintain a good or even peak physical condition can they ensure that they can devote themselves to the sudden battle at any time and win! Therefore, strengthening physical training, strengthening physical fitness, improving the skills (hardness) of attack weapons, and developing attack power and combat capability should be one of the contents that students must practice every day. Remember: according to one's own conditions, it is an important aspect for any student to constantly improve himself and give full play to his potential to insist on physical exercise (such as flexibility, strength, speed, etc.). ) what he thinks is lacking or needed is the basis of training. The practice of this course is mainly to strengthen the attack power (weaponization of attack site) and develop students' necessary muscle strength (muscle strength is the basis of improving other physical qualities). Training considerations are as follows:
1, the essential content of attack power is "four-way skill wall target" practice. The wall target is fixed on the wall, and the reaction force is great when hitting, so it is a training tool that Li Shifu thinks is "of great use". It plays an irreplaceable role in strengthening the hardness of students' fist and elbow attack parts, enhancing wrist strength, making students truly form a strong and powerful internal transmission lever of attack power, improving the adaptability of hitting the ball and avoiding wrist contusion. This exercise is also an excellent training tool for students to practice perfect punching, practice punching deep into the interior and get the actual feeling of hitting the living body.
During training, students should strike one by one according to the essentials of action, and the initial training should be carried out step by step with appropriate strength, speed and standardized action to avoid recklessness! Pay attention to the explosion of layer-by-layer conduction of foot support, waist and hip torsion and elbow pushing along the shoulder. Release the tight hair, and every blow should be felt, concentrated and accurate.
Skill wall targets can generally be filled with fine sand or dried beans, but they should not be too full or too tight. Conditional students, imitate three, fill (1) fine sand (2) pebbles or dried beans (3) iron sand, lay them side by side on the wall, start with the softest one, and practice different adaptability one by one. If the fist strength is not enough at the beginning, you can wear thin sandbag gloves (or use other gloves instead) to do adaptive exercises, or you can use push-ups to strengthen the fist hardness.
Note: the wall target is very effective for strengthening the impact of the elbow attack, but you need to be careful not to practice heavy punches with the wall target too much, so as not to slow down your punching speed. After each practice, you'd better do some quick relaxation boxing exercises. Rubbing and massaging fist face and elbow with safflower oil can promote the smooth flow of qi and blood.
2. In view of the corresponding characteristics, most of the muscle strength training in this course is a natural training method with bare hands and self-respect, and it is also an efficient training method that Li masters used to pay attention to developing static muscle strength, explosive muscle strength and strengthening muscle strength in key parts.
Li Shifu Fan Zhen attaches great importance to practicing muscle groups closely related to fighting, such as back muscles, shoulder deltoid muscles, biceps brachii, triceps brachii, abdominal muscles, forearm muscles, leg muscles, etc., and its ultimate goal is to use the whole body muscle strength flexibly and quickly to send out super explosive lethality. Muscle strength training is divided into upper body training and lower body training, which can be exchanged every other day. Practice the lower body on the first day, the upper body on the second day, and so on. Students who have time can also arrange two parts to practice separately in one class, such as practicing skills in the morning and muscle strength and attack power in the afternoon, which also need to be done every other day (except those marked as daily exercises).
During the training, students can increase or decrease the number of groups or times according to their own physical conditions (generally 3-5 groups, each group 10-50 times is appropriate). Keep warm where you are practicing. After training, you must relax the massage in time and do the finishing work of the exercise. Only by eating well and having a good rest can we recover from the surplus. In addition, don't just practice muscle blocks like bodybuilders (because too many muscles will only hinder the movement and slow down the speed), but should aim at training the best fighting muscles that all parts can work hard and have flexibility, and emphasize again: after muscle strength practice, pay attention to relaxation and cooperate with some relaxing quick movements! Remember: "speed is enough; Endurance is enough; If you have enough strength, you can have perfect movements in any sport. (Li) "In other words, it should be as strong and agile as a carnivorous leopard and as tenacious and endurance as a herbivorous deer. This is the significance of JKD physical exercise.
Practice a square wall target exercise
1. You can practice with a combo fist first. The spacing should be such that the fist without shoulder-sending just hits the center of the target surface or the elbow is slightly bent, focusing on the three knuckles at the lower part of the Japanese fist. Then do boxing exercises with warning potential.
2. Hang the hammer and practice repeatedly from the side. You can do hammer hanging and hitting exercises with the focus on the hammer and the back of the fist respectively.
3. Repeatedly practice hitting the ball from the side with the flat elbow before and after.
4. Repeated backhand volley practice before. Try to practice with three kinds of fingers and see the difference between them. You can also hang the wall target like a paper target to practice interception.
Pay attention to light, hard, finger adaptation is appropriate.
5. You can practice various basic kicking methods on the wall target. It is best to practice barefoot.
Exercise 2 Upper Body Muscle Strength Strengthening Exercise
1, neck muscle exercise. Do the "bridge" exercise of neck support on the mat in supine or prone position, each group is about 30 seconds. You can put your hand on your chin, and your chin will resist downward. Slowly push your head back, pull your hand down, and make your head and neck lean forward. At the same time, your head will resist as much as possible and repeat. Remember: a strong neck is a symbol of strength and resistance to beatings.
2. Push-ups. Students can choose any of the following push-up exercises (the body should rise and fall like a straight stick when practicing): 1, push-ups with both hands shoulder-width apart. It can develop the muscle strength required by linear silicon steel techniques such as punching and punching. 2. Hold your hands on the ground and open push-ups twice the width of your shoulders on the outside of your elbow. This exercise can develop the muscle strength needed for the side attack technique. 3. This is after the body goes down, suddenly pushing the elbow and getting up, and suddenly hitting one with both hands.
Push-ups after the second palm, and then land. This exercise can greatly develop the explosive force and coordination of the arm. Some students may not be able to do it at once, but they can practice at a certain height from the beginning. 4, triangular push-ups: push-ups with both fingertips touching the ground. This exercise can effectively develop students' elbow strength. 5. Push-ups supported by fist and face and push-ups supported by five fingers (with the increase of finger strength, gradually transition to four fingers, three fingers, two fingers or even 1 finger). These two exercises aim to strengthen students' fist and finger skills at the same time. If the finger strength is insufficient, you can practice only by the static support of your fingers, step by step. 6. Cat-like stretching-that is, the traditional iron ox plowing in China. Starting from the posture of supporting the ground with both hands, the arm is straight backwards, the arm is tilted backwards, under the head, then the elbow is bent, the head is downward and upward, the body stretches the spine downward, forward and upward as far as possible, and then it goes backwards along the original route and returns to the swing arm posture, and so on. This exercise is like cat stretching, which can be fully practiced to all relevant parts of the upper body such as arms, shoulders and back.
3. Push-ups. Lean back, put your palms behind your back and do elbow flexion and extension exercises, which can effectively develop the muscle strength of triceps brachii stretching muscle group.
4, dynamic tension muscle strength exercises. In this exercise, the arm muscles are used to bend, stretch and push elbows to strengthen the arm muscle strength (similar exercises can be done with dumbbells) for reference. 1, biceps brachii exercise-bend your elbow, tighten your hand hard, and at the same time extend your whole arm outward like a hanging hammer (it can also be stretched to slightly more than 90 degrees for recycling), and then bend your elbow hard for recycling. When practicing, focus on the tense and hard arms and do flexion and extension exercises slowly and repeatedly. Always keep your arm in maximum tension. Do the same with the other arm after exhaustion. 2, triceps brachii exercise-elbow flexion, and then the main point is the same (1), mainly because of the tension of triceps brachii and the force to spread the arm backwards, and then elbow flexion and recovery, repeated practice (it is best to do elbow flexion and elbow extension exercises). 3, push the palm exercise-bend the elbow and vertical palm (such as Nanquan action), the whole arm and upper body are tightened hard, do the push palm action, and then withdraw and repeat.
5, abdominal muscle exercises. Abdominal muscles are the key parts that JKD practitioners practice every day, which is very important for improving abdominal combat ability and waist and horse strength. Students can alternately choose to do the following exercises (2-3 movements can be selected for one exercise): 1, sit-ups (one)-supine, with toes hooked on a fixed object. When the knees are bent at a 45-degree angle, they can rest for a few seconds and then return to the supine position and repeat. You can also practice twisting your body left and right when you lift your upper body, and repeat it. You can do this exercise on the ramp. ) 2. Bend your knees and sit-ups (2)-Lie on your back, bend your knees and hold your head, get up, lean as far as possible to your knees, and so on. 3, supine leg lift (combined)-supine, hands under the arm, head up. Bend your knees, then slowly stretch, repeat several times, then from the stretched state, put your legs together, lift your legs quickly, then slowly fall, and repeat your knees for more than a dozen times. When your legs are raised at 45 degrees from the ground, practice your feet alternately like pedaling a bicycle, repeating them dozens of times, and you are exhausted as a group. This set of movements can develop the muscle strength of the lateral abdomen and lower abdomen. 4. Leg lifting-this is an important abdominal exercise often used in Fan Zhen, Li Shifu. Hang the lever with your hands, bend your elbows slightly, put your feet together and straighten, lift your legs at right angles to your upper body, then slowly fall down and repeat. You can also lift your legs and rest for a few seconds, then put them down and do exercises repeatedly. (Note: In order to ensure the strength of the arm and help to concentrate the abdominal muscles during suspension practice, students can use self-made leather or canvas sling sleeves to do sling practice. 5, hanging knees and hanging abdomen-the action of hanging is the same as above, but the knees and abdomen are bent against the chest, or the knees and abdomen can be lifted, the higher the lift, the better, and then slowly fall backwards. Say it again. This set of exercises can make the abdominal muscles and muscles get complete exercise. 6, hanging knees-hanging method as above. Bend your knees with your legs crossed, turn to your waist, straighten and lift your upper body forward, and then slowly lean back. So first turn left to lift, then turn right to lift, repeat 3 times, each time 10-25 times. This exercise can develop lateral abdominal (external oblique muscle) and intermuscular muscle strength.
6, low back muscle exercises. In the international boxing world, judging whether a boxer is a heavy fighter is usually based on the training level of his back muscles. The explosive force of Kane's waist and back muscles is one of the muscle strength factors that determine the punch strength. Look at Li Shifu's strong back muscle structure like an inverted triangle, and then look at Li Shifu's flexible and free control and manipulation of teres major and scapula muscles, so that students can basically understand the secret of Li Leiting's blow. "Like a tiger's back and a bear's back" should be pursued by every student.
You can choose 2-3 exercise methods according to your needs at a time: 1, prone, fix your feet (or hold your feet by your partner), hold your head with both hands, and then stand as straight as possible and repeat. You can also lie prone on a bench, fix your feet and hang your upper body to do standing exercises. 2, prone leg lifts-prone, upper body fixed (or shoulders can be supported by peers), try to lift legs and straight legs, repeated. 3. Grab your legs on your stomach and get up on your stomach. Bend your knees and grab your neck backwards with your hands, and then try your best to be arched and repeated. 4, hanging pull-ups-hang the bar with both hands, then exert strength on the shoulders, arms and back muscles, bend the elbow to pull the body up, and then fall back to the original position, repeat. This exercise is one of the best ways to comprehensively enhance the muscle strength of upper limbs. 5. Stretch your back with weight-open your feet and let your partner sit in front of your thighs with your legs crossed around your waist. At the same time, the practitioner holds his knee socket with both hands, the lower limbs are still, the upper body leans forward, and then the back muscles are used to contract the strength, and the upper body is straightened and repeated. 6. Trolley movement-prone, put your hands straight on the ground, let your partner grab your legs and lift them up, push them forward like a cart, and the learners put their hands together and repeat them. This exercise also has a comprehensive exercise effect on the upper body.
7. Forearm muscle strength exercises. According to Master Dan Irushando, Li Shifu never lost when wrestling with a strong foreigner. American jujitsu master Wally
JAY) also pointed out that when Li Shifu practiced capture with his opponent, none of the people he captured could escape his terrible capture; In the hand-blocking attack (commonly known as "hand-hooking"), Li Shifu often jerks with his arm, and at the same time throws a fatal hammer to meet the challenge when the opponent can't hold his body steady and pounce on the center of gravity. This is due to the strong upper limb muscle strength, especially the forearm muscle strength, which is why Li Shifu Fan Zhen is particularly addicted to forearm exercises-the reason why he has to practice every day.
Please choose: 1, static confrontation-palm against chest, then lock four fingers up and down, and try to pull resistance to both sides, and practice for 30 seconds in each group. This exercise increases the grip of the forearm. 2. Wrist rolling movement-tie a rope in the center of a short stick, and tie a dumbbell and other heavy objects at the other end of the rope. Then stand with your back against the wall, hold both ends of the short stick forward with both hands, roll the rope up to the top bit by bit, and then put it down bit by bit. So repeated, tired into a ball. In order to get the most benefit from this sport, Li Shifu often wraps a stick with a sponge to enhance the difficulty and stimulating effect of this sport. 3. straight arm weight-bearing exercise-this is a comprehensive exercise. Hold the barbell with both hands (or other similar weights/weights depending on your level), and then stretch your arms horizontally with your shoulders and keep still. Repeat groups 3-5. You can also bend over and stretch quickly and do speed and strength exercises. There are many forearm muscle strength exercises. Beginners only need to keep practicing with the method of 1-2 every day, and they can achieve great exercise effect. Of course, students can also refer to other forearm muscle strength training methods for practice, as long as they are effective.
Exercise three lower body muscle strength strengthening exercises
Li Shifu Fan Zhen said: "Muscle is the result of exercise", but in JKD, the more muscles, the better. The lower body muscle strength strengthening exercise is mainly to practice leg strength (muscle strength of all parts of the big leg and calf), but the master does not require how thick the leg is, otherwise the large muscles attached to the leg like bodybuilders will become a burden. He described his legs as his whole body.
A new means of transportation should not only have strong explosive power, but also ensure the dexterity and changeability of movements and steps. After all, no matter how beautiful the muscles are, no matter how powerful they are, if they can't keep up with the speed, they will only be manipulated and slaughtered by flexible opponents like bulls in the Spanish bullring.
The following methods, students can choose 2-3 alternate exercises at a time. 1, step movement-find a step off the ground 10cm-20cm, put your feet on the ground alternately, and move 1 minute/group. You can also find a brick, put your front paws on its edge, and then practice on tiptoe once. 1 minute/group. This sport can develop the elastic muscle strength of calf and foot, and the tonality and endurance of double football associations. 2, stool practice up and down-find a high stool, then climb up from one side with your feet, jump off your knees from the other side, and then bounce your straight arm up like a ceiling, and so on. You can also jump directly from one end of the stool to the other and repeat it back and forth. This exercise can effectively develop the explosive force and endurance of leg stretching. 3. Semi-squat or parallel semi-squat movement-this movement can be carried out by carrying weight or unarmed. You can carry a barbell when carrying a load (if you can't carry water, your partner can sit on your shoulder and do exercises). You should do more. ) Straighten your feet, stand with your legs parallel, then bend your knees and squat (bend your thighs parallel to the ground at most, no need to squat), then quickly straighten your legs and practice repeatedly. When practicing unarmed, squat down with your hands on your head, stand on tiptoe, then pedal to the ground, jump straight up, and so on. 4, leapfrog-kneel down, put your hands behind your back, stand on tiptoe, bend your knees forward or backward. 5, the ape walks short-parallel half squat or squat, raise his fists to protect his chin, then keep his feet bent forward, try to form a group and array repeatedly. You can also punch left and right when you walk.
Scientific recovery is as important as training.
Intensive training is a process of intense stimulation and necessary "destruction" to people's physiology and psychology. The recovery means and rest after training are a process of repairing "destruction" and eliminating fatigue, and on this basis, achieving "excessive recovery". In other words, the ultimate goal of training stimulation is "excessive recovery"-it is not just the gradual transformation of the trainer's body and mind, so training is very important, and scientific recovery after training is more important. The combination of the two can achieve the best effect. To this end, each student must arrange to do the following recovery exercises after each training, and pay attention to related matters:
1, do body-building exercises for 2-5 minutes (see warm-up exercise).
2, limbs swing freely, shake and relax.
3. Easy jogging or walking for 40 minutes.
4. Stand still and take a deep breath 1 min.
You or your partner should help you massage and relax.
6. Take a shower after 30 minutes of training.
7. Take part in some relaxing entertainment activities (such as listening to light music).
8. Work and rest on time to ensure adequate sleep for 8- 10 hours. Massage again before going to bed to relax.
9, not picky eaters, to ensure diet nutrition. Eat more fruits. Reference: Don't eat too much. Eating more than 80% and being hungry is good for muscle growth. This is the scientific experiment conclusion drawn by Harvard University in the United States.