Krav Maga Federation

[freedy]

I was wondering if there is a suggested weight lifting routine (high weight, low rep vs. low weight high rep) that would complement Krav Maga well? Since speed is emphasized i'm not sure if lifting heavy is what I'm going for anymore. Any thoughts or advice?

[thinkmad]

I too would like any thoughts on this.

I goto the gym 3x a week and try to make it to KM 3x as well. I also run 3.5miles 2x a week.

Currently I have a pretty standard gym routine that focuses on slow, controlled reps.

I'm interested in potentially shifting towards something more KM oriented, which may be:

- Emphasis on core strength
- Explosive / burst movements
- More emphasis on leg strength / balance / flexibility

Thanks!

[2pin]

First off Freddy, if you find your self very tired after a Krav Maga class it happens to everyone and even to those that come regularly (3+ times a week). I think THinkMad who is asking too, has some answers to your question. Manipulating weights very slow(technique called "super slow", yoga, Pilates, Tai-Chi and some more I am missing, are all great ways to increase your speed, endurance, and strength. Slow exercises are great for lengthening muscles, strengthening, conditioning muscles, lengthening lungs,and finally repairing muscles. If you can do pull ups and/ or dips at the gym these things are great for speed and range with punches.

I personally find running one of the best ways to improve endurance and heart rate. If you can't go running, up stair climbing, the exercise bikes, elliptical machines, ski machines, tread mills, swimming, real bikes, in-line skating are all too great ways for conditioning yourself to a Krav Maga workout.

Basically to conclude I believe the best and the cheapest workout to compliment any other workout regiment(In this case Krav Maga) is "Running". Do it and you will see why. Of course if you have bad knees or any other joint/ligament problems you might want to just stick with the bikes, or any other low impact conditioning where you can get the your heart rate up without impacting or damaging your body. Running is great for the heart and lungs, however it can damage knees and other parts of your body if done incorrectly.

Finally I am no expert on this matter, however I have been using gyms for over 20+ years, been exposed to many styles weight training, exercises and sport activities all through my life. So I finally suggest mix things up in life to create challenge and stimulation for your brain and body.
_________________
_________________________
"Fight First learn to walk later" 2pin ......

[VictorNYC01]

This is obliquely related to the first post.

In order to improve capability (in Krav Maga or really anything else), it's important to train to improve that specific skill towards success...which basically translates to :

1. Get your body accustomed to showing up on the mat more often to work/train/fight

2. Develop a fighting mentality that is smart and prudent (i.e. work to avoid collisions any unnecessary injuries).

Using your body in any particular way tends to make everything a lot more feasible to that particular way as time passes...which brings me to :

3. Develop just the right amount of patience and focus on the "long game".
_________________
"Identify what matters. Then take it."

[Breo]

Freedy, there are obviously MANY ways to skin a cat. And everybody here would give you a different answer. That being said, let me offer some thoughts:

1) First you need to figure out what you are trying to accomplish. What's your general shape and what do you think you need to improve on. If you are too skinny and wan to bulk up, then high weights, low reps. If you are too heavy and want to slim down, any cardio, or low weights and high reps. If you have bad knees, bycicling and low impact. If you have a weak core, pillates, yoga, or abdominal/oblicque/intercostal/back exercises, if you are trying to get your wind up, start jogging (less than 2 miles per session in my opinion) if you are staring or move to interval training if you are already in shape.

2) If you are already in good shape for what you want to be, the best routine that worked FOR ME (and may not necessary work for you) back in my younger years was working out with elastic/resistance bands. Run a couple of miles and then pick 8-10 exercises you can do with resistance bands and, for each exercise do 3 sets of 10, 10 push ups and 15 sit ups on 3 minute intervals. It ends up being a 45 minute routine. Do that a few times a week and in a month you are good to go (that's what I did in my college summers to prepare for pre-season).

3) There are many variations of this you can make. Elastic bands are great because they work on fast twitch muscles and give you speed and striking power without overly bulking up. The moving from exercise to exercise quickly, with small 10-30 secs rest in between works great as a version of interval training (which is great in my opinion for martial arts).

4) Don't forget flexibility exercises. We don't emphasize high kicks as much as other martial arts, but they are part of the curriculum.

Hope this helps.

[!Ron]

read my sig...no one sums it up better
_________________
Probably the most important thing you can learn from Krav Maga.
http://kravmagafederation.com/forum/viewtopic.php?p=7337&highlight=#7337