Does anyone have any good tips for training in order to increase stamina and strength?

Question

I want my punches to become more focused and powerful. I also want to be able to last longer when I am throwing punches and kicks. I would also like to increase the speed of my attacks too.

Answer 1

Go to classes! Many classes. You start out doing only so many of the drilling, but as you advance in rank sets of 100 kicks was not at all unknown. Our advanced classes always began with 30 minutes of drilling in the basic techniques. Then we progressed to the rest of the class, often including more basic techniques!

Just by attending the classes you are going to become more focused and powerful. You cannot help but do so. Pay attention to your instructor. A good instructor knows how to teach you pinpoint focus. As you become more proficient, the speed of your reactions shall increase. After time, it is, literally, second nature.

I attended 4-6 days a week, one to two classes a day. I usually attended the junior class, where I taught, then the senior class, where I taught and was taught. In the blackbelt only classes, of course, I was strictly the pupil. I also had the classes I taught.

I also did the relatively high-rep light weight weight training, never for bulk.

Another good thing to do to increase your technique is watch the senior students. If you see one whose technique you like, watch them. Even go up to them and ask them to teach you in that specific technique. In my Dojang that was common practice and I never had anyone refuse me and I, when I was asked, never refused anyone. It was an honor to be asked.

Another thing to increase your speed is to practice with wrist and ankle weights. Start out with light weights, work up slowly. Trust me, after a bit of that, when you take them off your speed SHALL increase.

I did not run because I was in an ugly area but when I got a chance to get out somewhere pleasant, away from cars, I would go for a run.

Aerobics classes would help with stamina but, frankly, I would prefer to attend a class at my Dojang than spend the time at an aerobics class.

Answer 2

Thank you for asking such a good question. I live in Hawaii and I train at BJ Penn's MMA academy here in Hilo. Over here they do a lot of cardio trainning with light weights. We have a certain training called "Fight Gone Bad". It is a circuit training where you do a certain exercise for a minute and then switch to another. You continue this for 5 minutes then rest for one minute. To start off with it's good to do 2 rounds and then 3 rounds after your stamina builds. When there is a tournament or fight coming up we usually do this 2-3 times a week. Make sure not to do this everyday as overtraining can take away from the benefits of this routine. It gives you the kind of explosive energy when you need it the most, hence the name "Fight Gone Bad". The usual exercises are a 20" box jump, medicine ball squats, row machine set to 10(max), sprawls, light weights(20-35lbs)shoulder presses and upright rows(make sure to keep a good posture, knees slightly bent, and bouncing on the balls of your feet). Make sure you do the one with the weights and choose from the other 3 options. The idea is to do as many reps per exercise in the minute and try to increase that number. I also find it beneficial to run sprints once a week. I was instructed to run 100 yards and jog back, then 75, 50, 25 ,10, and then jump knees to your chest 10 yards forward, backward and sideways both ways(left and right). This is all in addition to your regular training. My personal feelings are that is not good to run with weights for 2 reasons. One is that is causes unecessary impact on your knees(similar to running downhill). Two is that your joints become accustomed to a slower movement(similar to bodybuilding lifting heavy weights). This type of training will increase speed, agility, and endurance that is beneficial to fighting. Bj uses a lot of exercises from www.crossfit.com . Good luck in your training and I wish you the best results. Aloha

Answer 3

That's a lot of requests. First things first, your system(s) should have its own methods of doing all those things for you if you practice daily and diligently. That being said...

Part of martial arts training is not only conditioning your muscles, but your nervous system as well. A student once asked Bruce Lee, "How can I make my kicks faster?" Lee responded, "Kick faster." Your brain controls your muscles potential for fast movement or strength to an extent. So you need to train your nervous system to help you be effective in a practiced movement by using more of the muscle fibers you already have. For example, if you never lift heavy weights and you try and pick up a 300 lb rock, your brain won't allow your muscles to activate fully, even though you are already strong enough, because you aren't used to it and your nervous system thinks you will get hurt. We usually only activate 10-15% of our muscle fibers at any given time. That is why you train everyday to condition your nervous system to the activity practiced; then your muscles become more efficient.

If you want to attack faster, more powerfully, or for longer, you need to practice that activity. For punches, do 100 quality (emphasize Quality) full body punches on each arm every day. Apply this to your other techniques too. Forms are good for doing repeatly because they contain many full body techniques, and if done quickly and powerfully, can be an effective anaerobic exercise.

Training wise, look into pylometric exercises, like jumping exercises or explosive pushups (jumping pushups). These will improve your power and speed and your ability to quickly generate force. Increase your stamina by focusing on your footwork and leg stances too; practice will make for a solid, powerful base from which to launch all of your attacks, and you'll be more efficient on your feet. Remember, all proper techniques generate their power through your legs, then travel up through your body into a punch, kick or throw.

Answer 4

The day before your next test, drink lots of water to hydrate your body. Drink until your urine runs clear. The night before, eat a good pasta dinner to carb up. Then, the morning of your test, eat a banana for some quick energy and take aspirin to thin out your blood. I used this preparation for a PT Test while I was in the Army and it worked great for me. Good Luck!

Answer 5

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Answer 6

Try a trick me and my cousin came up with,run with weights on and a parachute. Weights on your wrists,ankles,and body and run with those on for a few miles while the parachute slows down your running. After you get used to this you'll be faster and have more stamina. My cousin is much faster then i am but i am stronger then he is. Basically we just use 10 pound wrist weights,20 pound ankle weights,and a 150 pound weight vest. As for the parachute he uses it more then me. It has helped us but that is our routine. Oh and we run 5 miles everyday.

Answer 7

combat conditioning-http://www.mattfurey.com/ a bunch of body weight exercises that build stregnth endurance... as 4 punches... punch a makiwar.... ittil build everything in ur puches.. an give u big knuckles... as 4 kicks idk... just do like 1000 a day (punches and kicks).. do em slowly and pefectly 4 build good technique in ur muscle memory 2

Answer 8

to increase the speed of your attack sprit and lot of it for power hevay bag that what alot of boxers use for focused use those focus mit they have them at mmawarehose.com

Answer 9

circuit training

Answer 10

start doing hill sprints.