Training for Combat | Physical Training: Part 2

Last time I talked about the principles of proper working out and possible training schedules. This time I will discuss the actual exercises that best work the various muscle groups of the body, and how to set your workouts up to get optimum synergistic benefits for the muscle groups.  In other words, which muscle groups to work together, the order that they should be worked, and how may sets and reps to do of each exercise selected, based on your personal goals.


I will now give you a list of specialized exercises for the various muscle groups.  Keep in mind that just because I have listed them all, that doesn't mean that you should do them all when you work that body part.  At first, you will want to choose maybe two exercises for each muscle group.  After a while you will add a third exercise, then eventually maybe four exercises.  Of course, much of this depends on the time that you have to workout. You may only have time for two exercises per muscle group.  Keep in mind that you will want to do three or four sets of each exercise, with eight to twelve reps per set.  If your weight workout goal is to lose weight and tone your muscles, then you may want to use slightly lower weights and do more reps (as in sixteen to twenty-four reps per set).  This will increase the intensity of your workout and cause the body to burn more calories.  This is a great way to workout if you don’t want size, but want more muscular definition and increased vascularity. 

However you choose to train, make sure that your time schedule allows you to complete each workout!


Chest
Flat Bench Barbell Press
Incline Bench Barbell Press
Decline Bench Barbell Press
Flat Bench Dumbbell Flyes
Close Grip Push-up Bar Press
Standing Double Stiff Arm Front Cable Press down
Standard Dips


Shoulders
Standing Overhead Barbell Press
Standing Dumbbell Lateral Raise
Standing Dumbbell Front Raise
Standing Barbell Row
Standing Dumbbell Shrugs
Standing One Arm Side Cable Raise
Standing Two Arm Front Cable Raise


Triceps
Standing Palm Down Grip Two Arm Triceps Cable Press-down
Standing Palm Down Grip One Arm Triceps Cable Press-down
Standing Palm Up Grip Two Arm Triceps Cable Press-down
Standing Palm Up Grip One Arm Triceps Cable Press-down
Standing Vertical Grip Bar Triceps Press
Close Grip Push-up Bar Presses
Bench Dips
Standard Dips
Tiger Push Ups


Back
Seated Wide Grip Palm Facing Out Lat Pull-downs
Seated Close Grip Palm Facing In Lat Pull-downs
Seated Single Arm Cable Pull-down
Seated Cable Row
Bent Over Single Arm Dumbbell Side Rows


Biceps
Standing Alternate Dumbbell Curl
Standing Two Arm Straight Barbell Curl
Standing Two Arm Cambered Bar Curl
Standing Two Arm Cable Curl
Bent Over One Arm Cable Curl
Standing Dumbbell Hammer Curl
One Arm Dumbbell Concentration Curl


Legs
Lying Hamstring Machine Curl
Seated Quad Machine Curl
Seated Leg Press Machine
Standing Calf Raises
Seated Calf Raises


Forearms
Standing Palm Down Reverse Dumbbell Curl
Vertical Grip Dumbbell Hammer Curl
Dumbbell Wrist Rotations
Barbell Wrist Curls
Barbell Reverse Curls
Behind The Back Barbell Wrist Curls
Thor’s Hammer Wrist Rotations
Thor’s Hammer Vertical Wrist Curls Weight Up
Thor’s Hammer Vertical Wrist Curls Weight Down
Olympic Barbell Plate Finger Curls
Plate Loading Grip Machine  
Wrist Roller


Abdominals
Hanging Knee Raise
Twisting Hanging Knee Raise
Seated Knee Raise
Seated Bar Twists
Standing Side Bends
Hyper Bench Side Bends
Standard Floor Crunches
Exercise Ball Crunches
Super Crunches


Sample Workouts


Here I have listed a few basic workout routines to give you some idea of how to set your workouts up.  Once again, I am keeping it fairly simple here, starting with a beginning level workout that works the whole body three days per week.  This is good for those who are just starting to workout, and just becoming familiar with the exercises.


Beginner’s Level Workout (Raw Beginners)

Monday / Wednesday / Friday
  •   Chest – Flat Bench barbell Press – 3 Sets, 8-12 Reps
  •   Back – Wide Grip Lat  Machine Pull-downs – 3 Sets, 8-12 Reps
  •   Shoulders – Standing Barbell Overhead Press – 3 Sets, 8-12 Reps
  •   Triceps – Standing Palm Down Cable Press-downs – 3 Sets, 8-12 Reps
  •   Biceps – Basic Two Arm Barbell Curl – 3 Sets, 8-12 Reps
  •   Forearms – Standing Reverse Dumbbell Curl – 3 Sets, 8-12 Reps
  •   Hamstrings – Lying Hamstring Curl – 3 Sets, 8-12 Reps
  •   Quadriceps – Seated Quad Extensions – 3 Sets, 8-12 Reps
  •   Calves – Standing Calf Raise – 3 Sets, 8-12 Reps
  •   Abdominal – Super Crunch – 3 Sets, 20 Reps


Next I will give an example of an intermediate level workout.  This workout is for someone who has previous workout experience, and is quite familiar with the various exercises.  This is a six day routine.

Intermediate Level Workout


Monday / Wednesday / Friday

 Back
  Wide Grip Lat Pulldowns - 3 or 4 Sets, 8-12 Reps
    Close Grip Front Pulldowns - 3 or 4 Sets, 8-12 Reps
 Biceps
    Standing Alternate Dumbell Curl - 3 or 4 Sets, 8-12 Reps
    Standing Two Arm Cable Curl - - 3 or 4 Sets, 8-12 Reps
 Legs
    Lying Hamstring Curl - 3 or 4 Sets, 8-12 Reps
    Seated Quad Extensions - 3 or 4 Sets, 8-12 Reps
    Standing Calf Raises - - 3 or 4 Sets, 8-12 Reps

Tuesday / Thursday / Saturday

 Chest
    Flat Bench Barbell Press - 3 or 4 Sets, 8-12 Reps
    Lying Bench Dumbell Flyes - 3 or 4 Sets, 8-12 Reps
 Shoulders
    Standing Barbell Overhead Press - 3 or 4 Sets, 8-12 Reps
    Standing Dumbell lateral Raises - 3 or 4 Sets, 8-12 Reps
 Triceps
    Standing Palm Down Grip Cable Pressdowns - 3 or 4 Sets, 8-12 Reps
    Standing Vertical Grip Bar Tricep Press - 3 or 4 Sets, 8-12 Reps

Every Day

  •   Abdominal Specialization (at least three different exercises)
  •   Forearm Specialization (at least three different exercises)

From these sample workout plans, you should be able to get some idea of what you might like to do to start off with, and where you wish to go from there.  If you are not that familiar with the exercises based on the terms that I have provided here, may I suggest that you purchase a book that shows the form in basic weight lifting movements. 

I hope this information proves helpful to you, and enables you to get the best possible workouts for your selected goals.



About the Author:  

Sifu Lamar M. Davis II has been a practicing martial artist for forty-seven years at the time of this writing.  He is a fully certified Second Generation Senior Instructor of Bruce Lee’s fighting methods of Jun Fan Gung Fu and Jeet Kune Do
He is the Executive Director/Master Instructor of the Hardcore Jeet Kune Do Chinese Gung Fu Association, and travels the world teaching seminars and training camps. 
Sifu Davis has had nearly two hundred articles published in martial arts magazines worldwide, and has fifty-four instructional DVDs in release.  
He is the owner of DragonBlast Martial Arts Equipment, and custom builds training equipment geared for Wing Chun Gung Fu, Jun Fan Gung Fu and Jeet Kune Do practitioners.  
For more information, please visit www.HJKDCGFA.com .  You may contact Sifu Davis by emailing Sifu@HardcoreJKD.com or by calling his office at (205) 467-9039.  


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