MArtial arts exerise routine??

Question

i have a black belt in Gojuro Karate but i havnt been in karate for about 3 years. I havnt practiced for about 2 months and have become slower, weaker, and more tiring than i ever was before. WHat would be a good MMA rotuine i can do by myself that will get me faster, stronger, give me more endurance and give me more confidence in all? i know karate, some judo, some ju juitsu, tae kwon do, muay thai, boxing and kickboxing.

Answer 1

How about some time on the heavy bag after stretching out and getting a few minutes on the elliptical trainer.  For strength I would go with core exercises, lots of abs, pull ups, dips and push ups.

For a little daily workout I do 5 - 7 3 minute rounds on the bag, set the timer for 1 minute breaks, during which I do v-sits, leg lifts, trunk twists with a medicine ball and whatever else I can think of.  I use the kick bag a lot, it keeps my shins hard.  The bags are a great tool, play with them, get your striking and elbows smooth, get your game back.

I also start my day with stretching and the Wu solo form, it is almost my best time of the day.

Answer 2

run

Answer 3

Well, you have gotten a little advice... and it isnt bad...but seems kinda low on usefulness...

Hope this helps...

1. Any sport or exercise will help you - some sports are obviously better at increasing strength or endurance or speed... you will need to decide which ones help you the most in whatever area you need the most.

2. Stretching is a given. Finding ways to fit it into your daily life would help a lot. Learn stretches that you can do at your desk or computer. Stretching while you watch tv or ride a bus, etc can help.

3. I am guessing you don't want to go back to a dojo. That would be the best option. But if not, then practicing techniques at home or at a gym is always good. A heavy bag, a speed bag, etc can help with certain elements a well. Use them when you can.

4. Skipping is a great activity to increase lots of different skills - endurance, footwork, etc.

5. Find a partner. Working with someone can be a big aid.

I won't go into too much depth. But these general ideas should help.

Good luck!

Answer 4

This is an average jiu-jitsu warm up if it helps .

Jiu-Jitsu Warmup Exercises

Hip Rotation

Hip side Stretch

Leg Stretch Front & Side Standing

Knees up

Feet Together Jump Forward & Back

Feet Together Jump Side To Side

Star moves side

Star moves Forward

Shoulder Arm Rotation Forward & Back

Shoulder Arm Rotation Small Circles

Arms Forward Fist Swivel

Punch Bag Fist Rotation Forward & Back

Arms Forward Fists open & Closed

Arms Side Fists open & Closed

Heel to thigh Fist Rotation

Wrist Stretch Down

Wrist Stretch Side

Finger Thumb Stretch

Leg Stretch Front & Side Ground

Press ups Normal Triangle & Outstretched

Situps

Lower Back Stretch Hips On Floor

Lower Back Stretch Legs Over Head

Ankle Raises

Best wishes :)***