training for my san da match...

[Wanderingdragon]

The longest range you strike from is the distance you can push off of your rear leg for power when you land the strike . So tie on a ball and chain and start pushin' forward.

[Dmitri]

push off of your rear leg for power when you land the strike

It doesn't have to be rear leg, and more importantly, you don't have to push off any leg at all IME. YMMV though, of course.

[Wanderingdragon]

if you're looking for range you gotta power off of the leg

[jasonf]

no, looks like i took it down. there's no such thing as an "ILC throw", etc. there's just throws or whatever.

anyway, i've been working on some other things with my striking, like trying to use the mingmen more and finding my absolute longest range that i can strike from.

You might want to look at the mitt work your doing, especially for finding your range. The guy with the mitts is extending his hands out and your throwing and avoiding punches at that distance. He should keep them tighter in and and at head height. Something to think about...

[qiphlow]

i'm tired just watching that. may you kick much ass at the tournament.

[hopgarsansau]

see you there ashe, i'm fighting again this year too

[Juan]

Nice training. But next time wear baggier shorts.

[neijia_boxer]

nice video Ashe- glad to see you working some circuits. Is that something new for you?

As for kettlebell, i cant believe your trainer is letting you get away with a 8-16kg KB, my instructor makes me use the 32 kb one for swings and lifts! and I'm half your size

keep up the good work and burpies- gotta do at least 60 of them!

[ashe]

see you there ashe, i'm fighting again this year too

looking forward to it!

The guy with the mitts is extending his hands out and your throwing and avoiding punches at that distance. He should keep them tighter in and and at head height. Something to think about...

true.

Nice training. But next time wear baggier shorts.

don't hate me cuz you aint me.

As for kettlebell, i cant believe your trainer is letting you get away with a 8-16kg KB, my instructor makes me use the 32 kb one for swings and lifts! and I'm half your size

it's a 16kg. as part of the circuit it's heavy enough. i could use a 24kg, but the 32kg is too heavy to use safely under those conditions. even scott sonnen says that a 24kg is more appropriate for fighters, though i can single arm snatch the 32kg if i have a mind to.

[bailewen]

Lookin' good ashe.

Always cool to see someone keepin' the faith for the IMA.

[ilove_thistuff]

hey ashe great work out man ....i'm such a lazy slob right now because of a knee injury but its really inspiring to see one of our ILC brothers go out there and represent....i'm just curious what exercises contained in your circuit... can you list the exercises and how man sets you did?? If I can handle it I want to get back in shape but i just want to do a workout that is functional for martial arts.

[ashe]

i have three different circuits i perform after a thorough warmup.

looks something like this;

Warm Up

Foam Rolling
Spinal Flossing
Side Lying Extension with Rotation
Q's
Wall Slide
Arm Circles
Overhead Squats
PNF Diagonal With Lunge
Shoulder Dislocates

Spiders
Reverse Break falls
High Knees

Circuit

Jumping Burpees
Push Ups
Air Squats
Split Stance
Kettlebell Swings

the circuit is done as a tabata protocol: 20 seconds of work with 10 seconds rest. so you do jumping burpees for 20 seconds, rest for 10 then move on to push up, rest for 10, move on to air squats etc. until you finish all five the start over again for a total 6 sets each. next week i'll move to 7 sets. takes about 16 minutes to complete.

[ilove_thistuff]

This is great thanks Ashe, it gives me a frame work or some type of starting point as far as what i could do for circuit training with a martial emphasis. I mean if it works for san da then it should work for me plus it'll keep me motivated in working out knowing the benefits will help in martial movement. Thanks for the work out order Ashe....keep up the good work man!!!

[ashe]

A) you don't qualify for a program like this fresh off a knee injury. You should start with a proper rehab program like recovering lost mobility and strength as well as re-training proper movement patterns to eliminate any compensatory movements you may (probably) have developed. Otherwise your going to re-injure the knee or another joint that's compensating for the bad knee. Turkish get ups are a good place to start of you can't afford a therapist. Any narrow stance lunge that doesn't cause pain would be good too. Look into the magnificent mobility program by Eric cressey and mike Robertson. It's accessble stuff and will only run you about 50 bucks.

B) start off with only three rounds of each for a few weeks or you can hurt yourself

C) there's really nothing that special about this program other than the intensity at which it's performed. Working in an oxygen deficit is the key.

[neijia_boxer]

ashe,

i had a question on your exercises, but more interested in what they actually are: the ones i understand I put OK the ones i never heard of ??


Warm Up

Foam Rolling- ok
Spinal Flossing- ??
Side Lying Extension with Rotation-??
Q's-??
Wall Slide-??
Arm Circles- ok
Overhead Squats-OK
PNF Diagonal With Lunge-??
Shoulder Dislocates-??

Spiders-OK
Reverse Break falls-OK
High Knees- ok

Circuit

Jumping Burpees- ok
Push Ups- ok
Air Squats- ok
Split Stance-ok
Kettlebell Swings-ok