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.
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No. of repetitions |
3 |
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10 |
14 |
20 |
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25 |
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35 |
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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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week |
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10 |
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20 |
21 |
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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 arching, from a
prone position (lying on your belly), with the arms spread to the sides and the
back arched, face looking forward.
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21 |
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No. of repetitions |
10 |
10 |
15 |
15 |
20 |
20 |
25 |
30 |
30 |
35 |
40 |
40 |
40 |
40 |
45 |
45 |
45 |
45 |
50 |
50 |
50 |
From lying on the side
of the body, go up halfway.
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week |
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10 |
11 |
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20 |
21 |
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No. of repetitions |
10 |
10 |
15 |
15 |
20 |
20 |
25 |
25 |
30 |
30 |
35 |
35 |
35 |
35 |
40 |
40 |
45 |
45 |
45 |
45 |
50 |
For veteran practitioners:
A third done on folded fingers (tzuki), a Third on the fists, a third on spread
fingers.
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week |
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8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
19 |
20 |
21 |
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No. of repetitions |
5 |
5 |
15 |
15 |
15 |
20 |
20 |
20 |
20 |
20 |
25 |
25 |
30 |
35 |
35 |
35 |
40 |
40 |
45 |
45 |
50 |
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.
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8 |
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10 |
11 |
12 |
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14 |
15 |
16 |
17 |
18 |
19 |
20 |
21 |
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No. of repetitions |
5 |
5 |
10 |
15 |
15 |
20 |
20 |
25 |
25 |
25 |
25 |
25 |
30 |
30 |
30 |
30 |
35 |
35 |
35 |
40 |
40 |
Keep a narrow posture,
feet at the width of the shoulders. Descend to a full crouch and stand up
again.
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week |
1 |
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5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
19 |
20 |
21 |
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No. of repetitions |
2 |
3 |
4 |
5 |
6 |
8 |
10 |
10 |
12 |
15 |
15 |
20 |
20 |
20 |
22 |
25 |
25 |
25 |
25 |
30 |
30 |
With your hands keep a
steady static pressure on the forehead, alternate with pressure on the chin.
|
week |
1 |
2 |
3 |
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5 |
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9 |
10 |
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No. of repetitions |
2 |
2 |
3 |
5 |
10 |
11 |
15 |
15 |
15 |
20 |
Slow
Push-ups, using fists
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week |
1 |
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3 |
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5 |
6 |
7 |
8 |
9 |
10 |
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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.
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week |
1 |
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14 |
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17 |
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21 |
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24 |
25 |
26 |
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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 |
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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