T Nation

Newbie, Planning Training Year

hi there.
i’ve been lurking around this web site for a while now but this is my first post. i feel like i can get some really good tips from you guys so here it is.

I am a full contact fighter (kyokushin) i am currently planning my next tranning year (thank god for vacation !!!) and there is a few thing a wanna improve this year. in kyokushin there is mainly two types of fighters the technical fighters who can kill a fly with a kick and the tough ones who can take and give hard hits. i would put my self in the second category because i am not the most talented but certainly really dedicated and also cause a lack a bit speed in my legs. How do i change that???

well i have notice an obvious unbalance in my posterior chain and i believe that is where the probleme starts. if i look a those legs a can say there a definately quad dominant (as probably all women) but i also have big and strong calves. so i want to correct that unbalance but strengtning my glutes n hams.
i just want to here you guys on this
maybe i miss the mark and this is not the right plan for me or i’m right but how do i do it??

Osu!
Which dojo do you go to and which city?

I don’t really see a plan.
I also don’t get what you’re trying to ask for.
You’re saying you’re not very technical but that this is due to your bad posterior chain?

Also, things like technicality and speed are not something you can really build in the gym, it comes with hours upon hours of practice. Those guys/girls that can do jodan mawashi geri with ease have put hours into it. Fighting sports are also a skill.

How in shape are you?
Can you run 10km with no problem? Can you do 50 pushups with ease? Can you do the splits? How much do you weigh and how tall are you? How long have you been doing Kyokushin? Do you train at home?
Need more info here.

its really easy to inprove your legs for fighting i did and am still doing it with cycling i would say it also depends on your gentics

[quote]mary222 wrote:
hi there.
i’ve been lurking around this web site for a while now but this is my first post. i feel like i can get some really good tips from you guys so here it is.

I am a full contact fighter (kyokushin) i am currently planning my next tranning year (thank god for vacation !!!) and there is a few thing a wanna improve this year. in kyokushin there is mainly two types of fighters the technical fighters who can kill a fly with a kick and the tough ones who can take and give hard hits. i would put my self in the second category because i am not the most talented but certainly really dedicated and also cause a lack a bit speed in my legs. How do i change that???

well i have notice an obvious unbalance in my posterior chain and i believe that is where the probleme starts. if i look a those legs a can say there a definately quad dominant (as probably all women) but i also have big and strong calves. so i want to correct that unbalance but strengtning my glutes n hams.
i just want to here you guys on this
maybe i miss the mark and this is not the right plan for me or i’m right but how do i do it??[/quote]

wow, kyokushin is pretty hardcore.

Mary, I started Brazilian Jiu-jitsu and am now moving into MMA and working my striking and I have similar problems with kicks because i had poor balance and flexibility.

i’d suggest working flexibility as part of that. also, to develope the speed and power in your legs, i think it would help you to work your explosive strength with alot of explosive lower body excercises.

power curls: take the olympic bar and put whatever weight you feel comfortable with on it. start like you are gonna deadlift the bar from the ground, palms facing up. get on your knees. now as one explosive motion- pop up to your feet, deadlift the bar and curl it real fast. it’s a full body excercise, but helps you develope that fast power you’re looking for.

you could also jump up onto steps or a desk/table repeatedly. some people count them out in sets and reps, some people do that continuously for the length of a round in whatever competition they’re getting ready for.

there’s a video in another topic in the combat sports forum that i was checking out. the “eddie bravo on flexibility.” it’s very good info on leg flexibility. yes, it is for grappling, but the same works in striking forms too. :slight_smile:

[quote]blazindave wrote:
Osu!
Which dojo do you go to and which city?

i train at centre Lamarre in Anjou.

I don’t really see a plan.
I also don’t get what you’re trying to ask for.
You’re saying you’re not very technical but that this is due to your bad posterior chain?

this is not my plan i just want pointers in how to work on my posterior chain. about my technique well i can say that it is reasonably good i’m just not a real technical fighter.

Also, things like technicality and speed are not something you can really build in the gym, it comes with hours upon hours of practice. Those guys/girls that can do jodan mawashi geri with ease have put hours into it. Fighting sports are also a skill.

i agree that is why i spend so much time in the dojo. I just wanna add to that.

How in shape are you?
Can you run 10km with no problem? Can you do 50 pushups with ease? Can you do the splits? How much do you weigh and how tall are you? How long have you been doing Kyokushin? Do you train at home?
Need more info here.[/quote]

i dont know if i can run 10km cause running as nothing to do with fighting i am using sprints in my trainning, after 3 years of non-stop kyokushin i am not worried about my ability to do pushups. And frankly i dont see what all this has to do with me wnting to improve a weakness…

[quote]JoeyDestroy wrote:

i’d suggest working flexibility as part of that. also, to develope the speed and power in your legs, i think it would help you to work your explosive strength with alot of explosive lower body excercises.

that is where things get weird a have i a really good flexibility (let’s say that head kicks are not so hard for me ;)) and fairly good balance i just have heavy legs… so i wanna work on them

Well you don’t need to be able to run 10km, since Kyokushin matches are two minutes. Maybe with extensions you would fight 6 minutes.

If your legs feel heavy then you probably lack strength and technique. Since simply fixing your your strength deficits in the gym won’t fix your kicks that just means you need to put in alot more work.

I don’t really have a groundbreaking solution. Just kick everyday(or every other day. Find person with best kick technique let them critique you(or if you are absolutely sure what great technique looks like keep it in mind at all times, mirrors help), get a big bag(150lbs+) always start with jodan mawashi 100-200 kicks each leg, don’t count the bad kicks. Then middle mawashi-geri, then gedan.

Rounds with mitts, mawashi geri only. 1st round, one kick a leg, 2nd round 2 kicks a leg, 3rd round 3kicks a leg, 4th round partner calls out any number and you do it. Middle or higher kicks only.

Last shin conditioning. A couple hundred gedan mawashi on a hard bag then several hundred kicks each leg on a hanging sand bag(when you can do one thousand each leg with power, Midori Kenji will be very proud of you).

When your technique is great train another kick as hard.

Warm-ups, skip rope. Off days, sparring+other mitt work, drills, lift weights. Do for a couple years if you haven’t been doing so for the past three years.

Sosai Masutatsu oyama wrote that one should run at least 4 km every day (as part of a training plan). If he thought it was important, then maybe you should give it some extra thought. Also, running long distances can help with fighting. I just wanted to know what shape you are in.
Kicking every day is what i would do.
Osu, good luck.

From a pure strength training standpoint, you need rotational power in your hips and core, and you need posterior chain strength. Speed comes from two places: 1) strength/speed training, 2) kicking technique and efficient/speedy footwork. There’s also genetics, but you can’t change that part so I left it out.

I can’t help with 2) either as I have no real experience in kick heavy arts of any kind, let alone kyokushin. technique could also be considered speed training I suppose.

From a strength training standpoint though, you need rotational power in your core in a big way, you need a strong p-chain, and you need strong hip flexors. I’d say concentrate on the 1st two the most. Your kicking will probably help the hip flexors. You should incorporate unilateral leg work as well, since there’s a strong balance component and core recruitment.

Kicks come from muscle memory. Improving kicks is best practiced by just that. Working technique and kicking drills.

As far getting strength for kick with workouts?

Core weight training would help in this. My kicks have came a long way. I practice them alot and really work my core out. Power comes from core and technique.

Really concentrate on lifting legs,lower back, and midsection. When doing these exercises make sure you do them explosively without doing improper form. i would use less weight and train for explosion with fast lifts and movements. Without jerking of course. I would train These muscles with some failure techniques as well. I would also add a stretching routine that really gets the muscles loosened up. However, that won’t help really with muscle memory.

I have the honor to train with some great Thai Fighters and this has really helped me.

To get great kicks you need to just buckle down on thai pads and a bag for best results. Put all this together I mentioned and you’ll have a kick nobody will be able to handle.

Hmm…as far as the muscle memory stuff goes, yes. You’ll need all that.

As far as conditioning goes and how to workout…heard of Crossfit? Round these parts that can be considered anathema to mention…but lots of fighters (including BJPenn) use that system for conditioning. Check youtube for a Crossfit workout called “Fight Gone Bad”.

As far as correcting that imbalance goes…you’re completely right. Most women are quad dominant and you will move ENTIRELY differently if you “wake” your glutes…

Read Cressey and Robertson articles (just search T-Nation for their articles and you’ll know the ones I mean)…

Bird-dog and plank every day…get sickeningly good at single leg squats and single leg deadlifts (these two movements activate my whole PC more than anything else)…keep your weight on your heels in every lift.

And just know…to get more explosive your body has to a) know where it’s exploding too…so you’ll need to practice application of strength and b) have strength to apply in the first place… so get strong as hell: squat, pull up, push up, row…

Ah yes, and as far as running a 4k everyday? I mean…it won’t kill you…but honestly…that vs. being able to execute a Crossfit a few days a week? I’d take the latter for greater strength/power endurance. Running a 4k should be too easy frankly.

There is a difference between running and jogging. I am talking about running. At the end of those 4km you should be completely winded.

[quote]blazindave wrote:
There is a difference between running and jogging. I am talking about running. At the end of those 4km you should be completely winded.[/quote]

Agreed. PEople are too quick to dismiss the endurance and speed it takes to run medium distances at something resembling decent times.

I’m not dismissing it. Running hard is hard. I’m just saying doing that will only get you so far. Running is a pretty predictable movement…Don’t think fighting is so much. Look to do other things with that level of intensity and you’ll be doing yourself a favor.

[quote]RenegadeRose wrote:
I’m not dismissing it. Running hard is hard. I’m just saying doing that will only get you so far. Running is a pretty predictable movement…Don’t think fighting is so much. Look to do other things with that level of intensity and you’ll be doing yourself a favor. [/quote]

There is a reason boxers do jump rope. There is alot of foot work done in a fight and this helps.
I speak from experience that it really does help. Sure, you can do other things but taking 20 minutes-30 minutes of your day to run at a good pace wont hurt you. Instead of going to check your favorite porn site, take a few minutes and run.