Training help for 2nd Dan

[ILoveTheMArts]

Hi All

I practice both Karate and Boxing, unfortuantly I have been ill over the past few weeks and have been suffering from back problems for months.

The illness is clearing up and I have been having treatment for my back which is now nearly healed.

My strength and general strength conditioing has always been rather poor, but I have always been fit stamina wise just weak. I now want to change this up, I want to become strong and powerful.

I have my 2nd Dan in a year and I want to be in peak condition for this, both Stamina and Strength wise. 2 aspects of my second dan is I have to be able to perform 250 pushups and 250 modified burpees (You start by doing a star jump, you also do a pushup in the down position) at the end of the grading. I also have some other goals I would like to achieve for example.

30 Pullups, can do 5 at the moment.
30 Chinups, can do 10 at the moment.
Pistols
Proper 1 Arm Pushup (Feet together body parallel to the ground)
10 Proper Handstand Pushups (None at the moment)

But these are just personal goals that I would eventually like to achieve, my main goal is getting physically ready for the grading, I do karate 4 times a week so technical work is taking care of there.

So just looking for ideas of training that will get me functionally strong and ready for my grading. I can devote 3 days a week to this training program, any more than that I think I will be overtraining as I do karate 4 times a week and boxing twice a week.

Any help is appreciated

Cheers

ILoveTheMArts

[0311bravo]

I would look into Enter The Kettlebell. The programs in there will allow you to train 3x per week and build the foundation you need before getting into specialization.

[Al-uk]

Focus!

Too many goals.

Try the program minimum from ETK and practice your skills for your 2nd Dan. If you have to do 250 push-ups and burpees then you need to work on them!

Grease the Groove method from Naked Warrior should help. Is that 250 pushups at once? Seems like a lot? Push Ups were not part of my 2nd dan grading.

Good luck.

[ILoveTheMArts]

Hi

Thanks for the replys.

The only goal I have is getting ready for 2nd Dan, the others I will work on after my grading. Yes thats 250 in a row, had to do 150 for 1st Dan, to be honest not worried about the pushups, I will just start at 50 and add 10 on each week till the grading, thats what I done for the 150, so should be ok with them. The pushups at the end are for Spirit training "Never give up" attitude.

Its my strength and conditioning I am more worried about.

Cheers

[ShuriteKempo]

Wow that is a bunch of pushups, I have a feeling I would have only made brown belt at that school.

[ILoveTheMArts]

@Al-uk & 0311bravo

I am looking into the Enter The Kettlbell product you advised earlier. What weight of Kettlebells do you recommend?

Cheers

ILoveTheMArts

[JSStevensRKC]

If you absolutely must achieve 250 push-ups and over 30 pullups I recommend reading Pavel's book "Beyond Body Building". From memory, BBB includes at least one program specifically for achieving 100 continuous pushups and there are at least two pull-up programs as well.

Press ladders, swing and snatches from Enter the Kettlebell will get you strong and in GREAT shape but it won't translate to high rep pushups and pullups the way the programs in Beyond Body Building will.

[Hurlburt85-89]

Originally Posted by ShuriteKempo

Wow that is a bunch of pushups, I have a feeling I would have only made brown belt at that school.

You would be surprised just how many push ups people can pull off. Last spring Grand Master Liang ShouYu warmed with a class and did 100 one arm pushups on a fist with his legs elevated on a chair. I forget his exact age but he's in his mid 60's.

[comanighttrain]

your 10 each time method is the best way to do it - thats how i do it.

dont bother with ETK (for this - its still a great book) atm, naked warrior for the one handers.

250 pushups...sheeesh, the burpees will be the easy bit.

[ILoveTheMArts]

Thanks for the replys

My personal goals I am not to bothered about at the moment. Just getting my strength and condition up for my grading is number 1.

The pushups are the easy part, the burpees kill me, my legs just give out after 100 or so at the moment. I hate the damn things.