I was reading a few martial arts books last week because my interest had
recently piqued after reading a book by one of my favorite NHB competitors
Ken Shamrock titled "Lion's Den, The Life and Submission Fighting of Ken
Shamrock." This brought me to thinking, what would the average person
looking to compete in professional fields whether it be NHB, Martial Arts
Tournaments, or a slew of other possibilities, what would this person need
to do to start developing their own total body fitness and strength, an
overall supreme level of endurance and stamina, speed, coordination, power,
confidence, and other skills and attributes. All competitors and just about
anyone would like to have these qualities I'm sure. So now on to my research
and the program.
So I poured over some of my books which include "The Art of Expressing the
Human Body," which includes the many life exerts taken from the extensive
diaries of Bruce Lee and his training for the martial arts and bodybuilding.
Another book titled "Speed Training," written by martial artist and
policeman Loren Christenson caught my interest. Taking these favorites of
mine and some other work I won't include, I've designed a routine you can
follow which has in parts been used by the top full contact fighters and
martial artists all over the world. Some of these exercises will take
partners, but most of the routine can be performed by oneself. By the time
you've reached month 4, you'll have by far one of the strongest pound for
pound bodies of anyone you know or will ever know. This routine is not for
the light of heart though, but for those that stick with it, expect to be
answering your many friends questions on training and allowing the women to
feel your rock solid body. Remember once again, this routine is not for the
light of heart, you are going to be doing extremely taxing work but those
who stick with it will reap the rewards. If you feel its to difficult to
complete which for many it will be when starting, slowly work your way into
it.
Week 1-3
Mon-Fri: 5 minutes of meditation and relaxation. 5 minutes of visualization.
5 minutes of stretching.
During these 5 minutes you can put on some of your favorite music to get
pumped up, and just sit and relax and think about what you want to
accomplish. For the 5 minutes of visualization, I don't really need to go
into the many benefits visualization has given to thousands of top
executives, bodybuilders, and people all over the world, but it works. During
this time you should be thinking about what you want to look like, what you
will be doing and see yourself achieving everything you want to in any area
of you life.
"Important, all exercises should be attempted consecutively" If you wish to
transform your body, you must perform these exercises consecutively and not
stop."
100 sit-ups(Remember to contract the abs)
50 push-ups
30 pull-ups (If you don't have access to a pull-up bar, do 100 pushups
instead)
(You'll have to do these in sets probably with small breaks)
15 fingertip pushups
100 body squats (This is a squat performed with no weight but the body)
1 mile of jogging
Sat-Sun
10 minutes of stretching
20 pushups
20 body squats
20 pull ups
Week 4-9
Mon-Fri
5 minutes of meditation and relaxation. 5 minutes of visualization. 5
minutes of stretching.
200 sit-ups
100 push-ups
20 fingertip push-ups
65 pull-ups(If you don't have the pull-up bar, do 150 pushups instead)
(You'll have to do these in sets probably with small breaks)
200 body squats
2 miles of jogging
Sat-Sun
10 minutes of stretching
25 push-ups
40 body squats
25 pull-ups
Week 10-16
Mon-Fri
5 minutes of meditation and relaxation. 5 minutes of visualization. 5
minutes of stretching.
300 sit-ups
200 push-ups
35 fingertip push-ups
70 pull-ups(You'll have to do these in sets probably with small breaks)
250 pushups if you can't conduct the pull-ups
300 body squats
2 miles of jogging
Sat-Sun
10 minutes of stretching
30 push-ups
100 body squats
45 pull-ups
Week 17-24
By this time you should be able to consecutively perform this routine
without stopping.
50 situps
100 pushups
35 pull ups
500 body squats
3 miles of jogging
The routine for week 17-24
5 minutes of meditation and relaxation. 5 minutes of visualization. 5
minutes of stretching.
You can now mix and match to your liking as your in such awesome shape by
now you can do what you want to take your training to another level. Be
proud of yourself if you've reached this point, as many of the best fighters
in the world do what you do. You've probably been reaping the rewards of
this program already, and you can be sure, your now stronger pound for pound
than anyone you know.
100-300 sit-ups
200-400 push-ups
20-75 fingertip pushups
30-100 pull-ups
250-500 body squats
1.5-5 miles of jogging
Sat-Sun
You choose.
This routine will develop your mind, body, and strength to levels you could
never imagine. If you stick to it, you will make drastic changes in body
weight, strength, and muscular endurance you've never though possible. You
can also make fun of any martial artists or enlisted men you know, as you're
probably stronger and a much harder trainee than them. Good luck, and get
started.
If you have anymore questions you can email me at Classicskills@hotmail.com
or Instant message me at my name WorldMuscle.
Jonathan Stehlik
rstehlik1@home.com
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