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 (No Holds Barred) 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 like NHB, Martial Arts Tournaments, or a slew of other possibilities, need to do to start developing their own total body fitness and strength? How would you gain 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.

I poured over some of my books which include "The Art of Expressing the Human Body," which includes the many life exerpts taken from the extensive diaries of Bruce Lee and his training for 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 designed a routine you can follow, used in part 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 reach 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 who 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 do extremely taxing work but those who stick with it will reap the rewards. If you feel it's too 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 think about what you want to look like, what you will do and see yourself achieve everything you want to in any area of your 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 push-ups 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 push-ups
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 push-ups 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 push-ups 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 sit-ups
100 push-ups
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. You're 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, since 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, you're now stronger pound for pound than anyone you know.

100-300 sit-ups
200-400 push-ups
20-75 fingertip push-ups
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 thought possible. You can also make fun of any martial artists or enlisted men you know, since 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.

rstehlik1@home.com