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Bodyweight Strength Training Questions

Endurance/ Strength Training/ plyometrics/?

i want to get into martial arts. Doing weight training and running but really want to start building bodyweight muscle and top level endurance to spar and drop bodyweight. what are several exercises to do.

Martial Arts is not just about physical strength, the best exercises develop both technique and muscular strength/endurance. Asain martial arts stress endurance building activities (such as balancing 2 large pots on each hand holding them perfectly horizontal and stable, increasing the water in them each day) to build strength, patience, and if you believe in such things ch'i/qi/ki. Needless to say this is a long way to acheiving success and there are quicker ways.

1. Practice, practice, and practice working on fluid movement (activities such as dance, tennis, sparring, etc.) these will result in being more limber and faster as opposed to bulky muscles.

2. Learn stances and go through them daily (twice for most effect) these will help you build muscle and have a good stretch, though you may never end up using the stances.

3. Work on flexibility (duh), flexibility is not a bad thing to have when it comes to martial arts it helps (increased range of movement), but you don't have to be able to do the splits.
hopefully you now how to stretch but if you don't here are some tips.
- Only stretch when warm
- Since the goal of flexibility is to increase your range of motion you will have to go beyond your norm that is your normal range, you should feel slight tension (not too much or injury can occur).
- Flexibility comes from the connective tissue's plasticity (stretchy-ness) and requires stretches to last around 20 seconds (sometimes more, and always stop if there is intense pain rather than slight tension).

4. Practice techniques (depending on the style you wish to choose or the techniques you use) as focus is key when leaning techniques (e.g. practicing grapple techniques, hand strikes, and jump kicks; as opposed to just punching a punching bag ).

5. Possibly the most important (and oft overlooked) is to develop your body kinesthetics (aka heightened self awareness), body kinesthetics is in short awareness of what you are doing. This is done by exploring a body parts movement (sounds hokey I know ), feeling muscles and their tension and also . Body kinesthetics ic 100% optional but can give a martial artist an incredible edge as well as a sense of well being.

Weight training?

Hi ya'll, I'm a 16 year old goin' onto 17 this year. I've never trained with free-weights before, only bodyweight conditionings, but I'm thinking of buying myself a pair of dumbbells to get started. I'm need some advice on what kinda dumbbells I should buy, the weight of it, and what kinda exercises I can do with 'em to condition my armpower. I train Bboy and Parkour so I'll need lotsa strength in my arms as well as my entire body of course. I'm always willing to improve and to take it to the extreme. Help would be greatly appreciated and thanks alot in advance.

find the weight that is right for you, if you are only going to buy one pair then get the ones that give you a bit of a challenge but not to had to lift.

some exercises you can do with them are
-bicep curls
-lateral raises
-chest flys
-bench press with dumbbells (laying on a flat surface)
-one arm rows
-tricep kick backs
-shoulder press

there are so much you can do with them but just make sure you are doing them correctly. if you look up some exercises on the internet then they can tell you the right way.

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