Strength training

Strength training

Strength training is not an option, it's a necessity, and therefore you have to start gradually in order not to burden your body and mind.

Push-ups, using fists

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2

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9

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19

20

21

No. of repetitions

3

3

4

4

5

5

7

10

14

20

21

25

30

35

35

40

45

45

45

50

55

 

Push-ups are a much hated exercise because they stress not only the arm and chest muscles, but also the straight and diagonal abdominal muscles. The intra-abdominal pressure goes up considerably during this exercise, which necessitates contraction of the sphincters in the floor of the pelvis. In a similar exercise in a gym, the practitioners lie on their back and are given a bar to be pushed up. The gym exercise is easier (naturally depending on the weight), because the internal abdominal muscles and sphincters are not under as much stress. For this reason we prefer regular push-ups and, later in advanced levels, regular push-ups with a weight on the back.

 

 

Sit ups

When doing sit-ups, do at least a third of them diagonally, reaching with your hand towards the opposite knee.

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12

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14

15

16

17

18

19

20

21

No. of repetitions

20

30

35

40

50

55

60

70

75

80

90

95

100

110

110

120

130

135

140

150

150

 

 

Back arches

Back arching, from a prone position (lying on your belly), with the arms spread to the sides and the back arched, face looking forward.

week

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2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

No. of repetitions

10

10

15

15

20

20

25

30

30

35

40

40

40

40

45

45

45

45

50

50

50

 

Side sit ups

From lying on the side of the body, go up halfway.

week

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

No. of repetitions

10

10

15

15

20

20

25

25

30

30

35

35

35

35

40

40

45

45

45

45

50

 

Round push-ups

For veteran practitioners: A third done on folded fingers (tzuki), a Third on the fists, a third on spread fingers.

week

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

No. of repetitions

5

5

15

15

15

20

20

20

20

20

25

25

30

35

35

35

40

40

45

45

50

 

Wide, shallow squats

Assume Wide posture, feet about twice the width of the shoulders with a natural half turn of the feet, going up and down maintain an erect upper body posture.

week

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

No. of repetitions

5

5

10

15

15

20

20

25

25

25

25

25

30

30

30

30

35

35

35

40

40

 

Narrow squats

Keep a narrow posture, feet at the width of the shoulders. Descend to a full crouch and stand up again.

week

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

No. of repetitions

2

3

4

5

6

8

10

10

12

15

15

20

20

20

22

25

25

25

25

30

30

 

Forward neck press

With your hands keep a steady static pressure on the forehead, alternate with pressure on the chin.

week

1

2

3

4

5

6

7

8

9

10

No. of repetitions

2

2

3

5

10

11

15

15

15

20

 

 

Slow Push-ups, using fists

week

1

2

3

4

5

6

7

8

9

10

No. of repetitions

2

3

4

4

5

6

7

8

9

10

 

Push-ups are a much hated exercise because they stress not only the arm and chest muscles, but also the straight and diagonal abdominal muscles. The intra-abdominal pressure goes up considerably during this exercise, which necessitates contraction of the sphincters in the floor of the pelvis. In a similar exercise in a gym, the practitioners lie on their back and are given a bar to be pushed up. The gym exercise is easier (naturally depending on the weight), because the internal abdominal muscles and sphincters are not under as much stress. For this reason we prefer regular push-ups and, later in advanced levels, regular push-ups with a weight on the back.

Pull-ups

Do it with the back of your hands facing you.

week

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25

26

No. of pull-ups

1

1

1

2

2

2

3

3

3

4

4

5

5

6

7

7

7

8

8

9

9

10

10

12

12

15

No. of sets, repetitions of the pull-up sequence

2

2

3

3

4

4

5

5

5

5

5

5

5

5

5

5

5

5

5

5

5

5

5

5

5

5

Always do pull-ups in three or four sets. This is the only exercise that will improve only if you repeat the number of chin ups again in the same session.

If you cannot do even a single pull-up, begin by holding on to the bar with both hands. Using your hands, hang from the bar for 2-3 seconds. In two weeks you can be hanging from the bar for about 20 seconds. Next, try to achieve at least one pull-up while twisting your body to assist the hands.

Priorities of the strength exercise - From the most important exercises to the less important

In some cases there is neither time nor energy to perform even the necessary minimum. Thus, assuming you have reached a reasonable level of training, this is the recommended priority, from the most important exercise to the also important, but not as much. If you have time for only one exercise do pull ups, if you have time for two exercises do pull ups and sit-ups, etc.

Running - at the very minimum run twice a week -

Technique - at the very minimum practice one technique a day

1.                    Slow Push-ups on the fists

2.                    Pull-ups - first priority

3.                    Sit-ups - second priority

4.                    Push-ups on the fists - third priority

5.                    Back arching - fourth priority

6.                    Squatting, narrow posture, up and down - fifth priority

7.                    Side sit-ups - sixth priority

8.                    Round Push-ups - seventh priority

9.                    Squatting, wide Posture, up and down - eight priority

10.                 Back bridge on the head (no arching of the neck) - ninth priority

11.                 Forward neck stressing - tenth priority