Young martial artist

Post questions and tips on strength training for athletes up to age 18.

Young martial artist

Postby Matt_06 » Jan 05, 2006 16:29

Hey im 14 years old and have been practice a form of karate for 3 years now.

Although I'm in pretty good shape for my age I still think that i could benefit from a training program to improve my strength, speed and balance. I have virtually no experience in work out training aside from pressups, sit ups and hitting a heavy bag. If anybody has any advice to get me started on one I'd appreciate it.

(Keeping in mind it would be unwise to start weight training at my age)
Matt_06
 
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Postby dragon » Jan 06, 2006 08:48

I think it would be unwise to perform weight training at a young age without the guidance/instruction of a competent coach.

You want exercises that work your whole body:-Push ups,sit ups,back extensions,squats,and if possible,chin ups.

These can be done as high rep sets or if you want to increase strength you can alter the leverage of the exercises to make them harder.For example,raising your feet for press ups or 1 handed press ups,1 leg squats,etc.

Dragon.
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Postby Matt_06 » Jan 06, 2006 12:35

My current daily workout is as follows:

Pushups
Sit ups
Squats
Narrow pushups (triangle under chin)
Crunches
Holding a squat whilst doing 50 punches
Wide arm push ups
90 degree leg raises before stopping 4 inches from the ground
Squat thrusts
Push ups raising one leg as I go down
raising feet four inches from the ground and moving single legs up and down
Hindu push ups
20 second sprint on the spot

I can generally manage between 20 and 30 of each depending on the day which right now I'm satisfied with (I must say reading about you guys doing 300+ hindu squats is very humbling) but as far as I can tell this is a workout that only builds strength. As I said in my first post I also want to build both speed and balance are there any exercises you can do to improve these without a partner and without any equipment.

P.S: What are back extensions?
Matt_06
 
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Postby dragon » Jan 07, 2006 06:33

You seem to be doing a circuit(upper body/abs/lower body) which is fine for endurance type training but if each one exercise is fatiguing you that could hinder you(or even cause injury) in the next.
For example,sit ups may affect your core stability when performing squats.

Personally,i would keep all the exercises for each bodypart together(or even drop some of them).

All the push ups,all the squats,followed by all the ab work.

Take a rest between each set so you are fresh for the next.If you want to increase endurance use something like tabata.

Back extensions-Lie face down on the floor with your hands behind your back(or under your thighs will make it easier) and try to raise your upper body.

Dragon.
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Postby Matt_06 » Jan 07, 2006 11:32

Thanks for the advice Dragon
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