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    Prepare for Combat: Strength Training for the Martial Arts
    Prepare for Combat: Strength Training for the Martial Arts
    Prepare for Combat: Strength Training for the Martial Arts
    Ebook175 pages1 hour

    Prepare for Combat: Strength Training for the Martial Arts

    By Mikhail Krupnik

    ()

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    About this ebook

    Traditionally, the martial arts community believed that engaging in weight training was detrimental to the performance of the art, that it would hinder one's flexibility, speed, and agility. To be effective fighters, martial artists had to be quick and light on their feet like Bruce Lee and other slim and small, but powerful fighters. They maintained that karate was all about good techniques and proper timing and that muscle size has little to do with it. After all, the art of self-defense lies in the premise that smaller, weaker people can defend themselves effectively against larger, stronger opponents. While it's true that good technique and proper timing are essential, there's no reason to believe that muscular fitness will hinder a martial artist's effectiveness. In fact, just the opposite is true: with increased strength comes the enhanced ability to defend oneself. A well-designed weight-training routine--in addition to regular martial arts practice--will make practitioners stronger, not slower. In some cases, it can even improve their speed. Fortunately, the attitude toward weight training in the martial arts community has changed--largely due to an abundance of scientific data showing the positive effects of weight training for all kinds of sports. Today's athletes have much to gain by using weights to improve their performance. For martial artists, these gains include increased strength, increased resistance to fatigue, and even decreased risk of injury. In this book, veteran martial artist and fitness expert Mikhail Krupnik shows readers how to design a weight-training program to fit their individual needs and goals. From all-important safety issues, determining one's levelof fitness, and setting goals, to specific exercises, sample routines, and even proper nutrition--he covers everything martial artists need to know to enhance their performance with weight training.
    LanguageEnglish
    PublisherTurner Publishing Company
    Release dateDec 1, 2006
    ISBN9781591205586
    Prepare for Combat: Strength Training for the Martial Arts
    Author

    Mikhail Krupnik

    Owns and operates a martial arts and personal training studio in Port Washington, New York. Has taught fitness at New York University, Hofstra University, and LaGuardia College.

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      Book preview

      Prepare for Combat - Mikhail Krupnik

      PREPARE FOR COMBAT

      Strength Training for the Martial Arts

      MIKHAIL KRUPNIK,

      M.S., NSCA-CPT

      The information contained in this book is based upon the research and personal and professional experiences of the author. It is not intended as a substitute for consulting with your physician or other healthcare provider. Any attempt to diagnose and treat an illness should be done under the direction of a healthcare professional.

      The publisher does not advocate the use of any particular healthcare protocol but believes the information in this book should be available to the public. The publisher and author are not responsible for any adverse effects or consequences resulting from the use of the suggestions, preparations, or procedures discussed in this book. Should the reader have any questions concerning the appropriateness of any procedures or preparation mentioned, the author and the publisher strongly suggest consulting a professional healthcare advisor.

      Basic Health Publications, Inc.

      28812 Top of the World Drive

      Laguna Beach, CA 92651

      949-715-7327 • www.basichealthpub.com

      Library of Congress Cataloging-in-Publication Data

      Krupnik, Mikhail

      Prepare for combat : weight training for the martial arts / Mikhail Krupnik.

      p. cm.

      Includes bibliographical references and index.

      ISBN-13: 978-1-59120-558-6 (alk. paper)

      1. Martial arts--Training. 2. Weight training. I. Title.

      GV1102.7.T7K78 2006

      613.7’148—dc22

      2006019267

      Copyright © 2006 by Mikhail Krupnik

      All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written consent of the copyright owner.

      Editor: Carol Rosenberg • Illustrations: Alan Pastrana

      Typesetting/Layout: Gary A. Rosenberg • Cover design: Mike Stromberg

      Printed in the United States of America

      10   9   8   7   6   5   4   3   2   1

      Contents

      Foreword

      Introduction

      ___________________

      1. Weight Training and the Martial Artist

      What You Can Expect from Weight Training

      Safety Considerations

      The Eight Principles of Weight Training

      ___________________

      2. The Right Weight-Training Program for You

      Determining Your Fitness Level

      Establishing Your Objectives

      Weight Training without Weighing Yourself Down

      ___________________

      3. The Stages of the Weight-Training Cycle

      Stage 1: Base-Training Stage

      Stage 2: Intermediate Stage

      Stage 3: Advanced Stage

      Stage 4: Maintenance Stage

      Stage 5: Recovery Stage

      Moving Through the Stages

      ___________________

      4. Lower-Body Exercises

      Squats

      Leg Extensions

      Leg Flexion/Leg Curls

      Standing Heel Raises

      Ankle Flexion

      Multi-Hip Exercises

      Hip Adduction/Hip Abduction

      ___________________

      5. Upper-Body Exercises

      Pull-downs

      Seated Rows

      Horizontal Back Extensions

      Chest Press

      Overhead Press

      Lateral Raises

      Biceps Curls

      Triceps Push-downs

      Crunches (Abdominal Exercises)

      ___________________

      6. Sound Sports Nutrition for the Martial Artist

      Carbs, Fats, and Proteins

      Timing Is Everything

      Avoiding Glycogen Depletion

      Basic Daily Nutritional Plan

      Conclusion

      ___________________

      APPENDICES

      A. Testing Procedures

      Testing for Muscular Strength (1RM)

      Testing for Muscular Endurance (10RM)

      Maximum Push-Up Test

      One-Minute Maximum Sit-Up Test

      Maximum Pull-Up/Chin-Up Test

      Performance and Progress Log

      B. Establishing Your Objectives

      C. Sample Training Programs

      One-Week Beginner Program

      One-Week Intermediate Program

      One-Week Advanced Program

      One-Week Maintenance Program

      About the Author

      To my family and friends for providing me with their continued support and understanding, which has made my work and this book possible.

      Foreword

      As an avid martial arts practitioner, I highly recommend Mikhail Krupnik’s book Prepare for Combat, as it will serve as a very valuable tool for all martial artists. As a former professional welterweight kickboxer, I could only have wished to have such a resource at my fingertips during my competitive career, before a shoulder injury had forced me to the sidelines of professional fighting.

      I first met Mikhail Krupnik when he and I literally bumped into each other at a kickboxing event. We immediately hit it off. That weekend, I read the 1999 edition of Prepare for Combat, and the following week I booked a private lesson with him. Mikhail’s teachings in the book and in person are equally good and helpful. Reading Prepare for Combat is like having a private session with him, where you receive in-depth advice and knowledge suited to your own personal needs.

      Mr. Krupnik taught a hands-on seminar at my school, and my students and I still discuss and practice his concepts. I truly believe that Prepare for Combat will open up doors for beginners, intermediate, and advanced students alike.

      —Shihan Thomas R. Ingargiola

      Eighth-Degree Black belt, Shaolin Kempo

      Introduction

      It was once commonly accepted by the martial arts community that engaging in any form of weight training was detrimental to one’s performance of the art. The old school of thought taught us that training with weights would hinder our development of flexibility, speed, and agility. To be effective fighters, we had to be quick and light on our feet like Bruce Lee and other prominent martial artists, all of whom were slim and small, but quite powerful. Their quickness and lightning-fast techniques more than made up for their lack of size and muscle mass.

      We were taught that karate is all about good technique and proper timing and that muscle size has little to do with it. After all, the art of self-defense lies in the premise that smaller, weaker people can defend themselves effectively against much larger and stronger opponents. In fact, this is exactly what attracted many of us to the art of self-defense: the desire to learn to defend ourselves, even if we are not that big and strong. While it’s true that good technique and proper timing are essential, there’s no valid reason to think that building muscle will hinder a person’s effectiveness as a martial artist. In fact, just the opposite is true: the stronger you are, the better able you will be to defend yourself and use your skills as a martial artist in competition.

      The argument against weight training for the benefit of martial arts was largely based on tradition and popular sentiment, not on facts. Fortunately, over the past few decades, the attitude toward weight training has changed— largely due to an abundance of scientific data showing the positive effects of weight training for all kinds of sports. We, as a society, no longer view someone who trains with weights as a mindless bodybuilder, whose only priority in life is to build bigger muscles. Modern-day athletes have much to gain by using weights to improve performance in their chosen sport. As practitioners of the martial arts, we are no different from other dedicated athletes and should therefore consider the potential benefits of weight training in our sport. These benefits include increased strength, increased resistance to fatigue, and decreased risk of injury.

      Nevertheless, the stigma of weight training was once so pervasive across the karate community that some traditionalists still refuse to let go of this misconception. They believe that the strength gains are not specific to the demands of karate and that the benefits derived from these gains are outweighed by the perceived loss of speed and flexibility. Although you could slow yourself down by taking bodybuilding to the extreme, a well-designed, sport-specific weight-training routine—in addition to your regular martial arts practice—will make you stronger, not slower. In some cases, it can even improve your

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