Hey guys,

I'm trying to create a training program and was looking for advice. Here's my long story....

My habit is to run off to the park and do my standing, some joint rotations, tai chi, Dachengchuan stuff, my old Tae Kwon Do forms, maybe some single palm changes and thats that.

I'm trying to integrate a strength training element, possibly another cardio element and a stretching element. Maybe dumbells or bands?

I'm doing the dyamic tension exercises for some strength training and have seen some improvement, but I dont know its value long term.

Anyway, I prefer to work outdoors and if I've got enough coffee in me, can do mornings and I'm OK on my own. I'm seeking a training partner or two, but don't see too many folks in my park who do anything like what I do.

Added will be one or two class days in my Dachengchuan or Aikido classes.

In general, I like to do martial arts movement as opposed to calisthenics.

So, thanks for reading all that...any suggestions?

Stephen,

Martial arts movements are calisthenics.

For strength training (and often for cardio as well) you need to increase the resistance/effort to a challenging level (for you). You can do that with a tool (dumbell,KB, bands), or by making your martial arts calisthenics harder (more reps, increasing mechanical disadvantage, using greater range of motion, making the movements more explosive, moving very slowly...).

For example, squat and rock back into a back breakfall, then rock up onto your feet without pushing on the ground with your hands, and explode into a vertical jump. Land and immediately repeat, moving as quickly as you can. You can do a maximum number of reps or use timed intervals. This is an example of a practical martial arts movement that will increase both your strength and stamina.

Stephen. From my experience seems like you are trying to to do many things at a time, and doing things which may not blend together well (IMA and TKD. I suggest that you concentrate on only a very few movements at a time, later work on others, then learn how to blend them together,and continue that pattern. There's the old saying that the dog who tries to catch two rabbits at once catches neither.

I found that my weight training was making me stiff and negatively affecting my techniques. I broke up the weight training to shorter, but more frequent sessions per week and that helped. Also, later I learned the 'Fan Chang' and 'Hiding Flower' upper body movements as taught by Park Bok Nam and they work very well at keeping my upper body loose in addition to their technical functions.

You know Tim, you should really make a martial art exercise video. Most of the exercises I teach in my classes come from you. You really have a nice incite into them, not to mention a huge collection of exercises!

I've thought about it Chris.

But if I sold a video, everyone would know my exercises.

Thanks for the input, guys.

Tim, I never thought about it that way. I think I can take your suggestion and build on that and see what I come up with.

By the way, visited my Aikido school back home and your Effortless Combat Throws principles made a marked difference.

Mark, thanks. You're right. I hang onto my old TKD forms out of love and probably a little sentimentality. That's the one set I know I will go through without stopping.

How did your weight training work out? What kind of sets did you do?

Good point.

Stephen. At that time my weight training was done on an original Total Gym. Just one set of everything I did, and three sessions a week.

Befor I learned of IMA I was already moving away from the rigidity of Karate. Gave up the rest of it when I realized that it was holding me back.