2009- 2009 Training Season

Notable Sources

US Navy Seals Physical Fitness Guide
Tao of Jeet Kune Do
Athletic Sports Science
Shaolin Kung Fu
Oriental Energy Systems
Olympic Personal Record Systems
(PR Training)


Compiled, Organized and Tested
By:
Leonel R. Sanchez
Strength & Conditioning Specialist
Assistant Instructor, Hybrid Martial Arts, LLC.

Table of Contents

Chapter 1
Overview of Physical Fitness
Exercise Physiology
Principles of Physical Training
Determining Heart Rate
Energy Systems Used by Exercising Muscle
Methods of Physical Training
Conditioning and Deconditioning
Active Recovery

Chapter 2
Martial Artist Combat & Sport Related Physical Activities

Chapter 3
Cardio Respiratory Conditioning
Basic Concepts of Cardio Respiratory Conditioning
          Terms related to Conditioning
          Determination of Work Rate
          Factors affecting the Training Response
Types of Aerobic Activities and Basic Workouts

Chapter 4
Running for Fitness
Running Gear
Running Surfaces
Warm-UP
Cool-Down & Stretching
Running Gait or Form
Building your Mileage
Varying your Workouts
Continued: Chapter 4
Common Running injuries or Problems
Resources and Links

Chapter 5
Swimming for Fitness
Open Water Training
Swimming Pool Training: Building Strength & Endurance
          Warming Up
          Basic Principles of Interval Training
          Interval Sets- Endurance
          Interval Sets- Strength & Power
Integrated Workouts

Chapter 6
Strength Training
Weight Training Gear and Equipment
Strength: Training Guidelines and Terms
          Repetition Maximum or RM
          FITT: Frequency, Intensity, Time, Type
          Muscle Balance and Exercise Selection List
          Periodization
          Weight Lifting Techniques
Types of Workouts
Warming Up
Cool Down and Stretching

Chapter 7
Flexibility
Flexibility Benefits
Definition
The Stretch Reflex and the Lengthening Reaction
Flexibility Training Methods
Continued: Chapter 7  
Dynamic Stretching
          Static Stretching
          Ballistic Stretching
          PNF Stretching
Warming up and Stretching
          Activity Specific Warm-ups
A Post-Exercise Total Body Stretching Program

Chapter 8
Calisthenics
The Muscle Strength-Endurance Continuum
Calisthenics in Martial Arts Fighter Training
Balancing Abs, Hip Flexors, and Extensors
Recommendations for Calisthenics
          Calisthenics Exercise
          Modified Calisthenics Exercises

Chapter 9
Plyometrics
How Plyometrics Work
Preparation for Plyometrics
          Safety in Plyometrics
          Program Design and Overload Principle
Plyometrics Training
Plyometrics Exercises

         
*Outlined Material will be covered and handed out weekly as of January 2, 2007.
Duration of Program:  8-Week Training Duration and will be cycled 5 times a year. 
January-February| March-April| May-June |July-August| Sept.-Oct|
        1                         2                   3                   4                       5

2007-2008 HMA Fitness Program
Exercise List: Weeks 1-8

Week 1 (Olympic Track & Field, Plyometrics, Calisthenics)
40 yd. Sprints, High Knees, Bounding, Cariocas, Side Steps, Front Lunges, Crabs, Push Ups, Sit Ups, Running Backwards.

Week 2 (Agility, Dynamic Flexibility, Calisthenics)
Barrel Rolls, Front Rolls, Back Rolls, Walking Lift Kicks, Walking Foot Jabs, Walking Knees, Running in Place, and 6-point push-ups.

Week 3 (Chen Tai Chi – Ji Ben Gong – “Foundation Training” Joint Isolation and Loosening Exercises)
Neck Circles, Shoulder Circles, Elbow Circles, Wrist Circles, Finger Circles, Hip Circles, Ball & Socket Circles, Knee Circles, and Ankle Circles.

Week 4 (Shaolin Kung Fu & Jeet Kune Do Dynamic Kicks)
Jumping Lift Kick, Jumping Crescent Kick, Twisting Crescent, 10x Lift Kicks, Hook Kicks, Side Kicks, Reverse Hook Kick, Reverse Heel Hook, and Traveling Kicks Combo: Rear Lift Kick, Hook Kick, Side Kick, Outside Crescent, Inside Crescent, Low Rear Foot Sweep, and Lead Foot Sweep.

Week 5 (Static Stretching, Balance and Coordination)
Zha Ma (Back Stance- Horse Stance) 2 min. each, Wing Chun Golden Rooster, Riding the Tiger, Yang Tai Chi- Single Whip,
Chen Tai Chi Single Whip, Eagle Claw Cross Hands, Snake Creeps Down, and Playing the Lute.

Week 6 (Classic Vynyasa and Iyengar Yoga Poses with Breath Meditation)
Namaste Pose 1 min, Dog Stretch, Cat Stretch, Downward Dog, Cobra Stretch, Tree Pose, Warrior Pose I & II, Half Moon, Shoulder Pose, and Hero Pose.

Week 7 (Core Strengthening Routine)
6 inches, 90degrees flexion, Scissors, Bicycle, Elbow to Knee, Obliques, V sits, Focused Breathing 50 Breaths, Bridge Stretch, Sky Divers, Dive Bomber Push-Ups, and Indian Squats.

Week 8 (Jeet Kune Do, Filipino Kali, and Thai Boxing Footwork)
Step& Slide (Adjustment Footwork, General Mobility) 2 min,
Push Shuffle (Punching Footwork) 2 min,
Slide & Step (Kicking Footwork) 2 min,
Rocker Shuffle (Masking Footwork) 2 min,
Thai Stance, Thai Walk, Quarter Turns, Male Advance, Torsi, Female Advance, Right Lateral Triangle, Left Lateral Triangle.

Graduation from HMA Fitness Program
PR Test: Personal Record Comparison
Timed 40 yd. dash:  Ex. 4.6 sec.
Body Fat:   5%
Weight Loss: 10 pounds
Flexibility Progression: 1-10
Cardiovascular Endurance: Calisthenics Test 1min. Max.
Skill and Health Related Assessment of Physical Fitness

Wing Lung Kung Fu & Tai Chi Association
Taiji Quan 24 Form
Standard Simplified Chinese National Version
T’ai Chi Ch’uan 24 Movement Form, 1956, in the Yang Style

1. Opening Posture of Taijiquan
2. Parting the Wild Horse’s Mane
3. White Crane Spreads Wings
4. Brush Knee & Push
5. Playing the Lute
6. Step Back and Repulse Monkey
7. Grasping the Sparrow’s Tail Left
8. Grasping the Sparrow’s Tail Right
9. Single Whip
10. Cloud Hands
11. Single Whip
12. Patting the High Horse
13. Kick with right heel
14. Horn Punch
15. Kick with Left heel
16. Snake Creeps Down, Golden Rooster Stands on left leg
17. Snake Creeps Down, Golden Rooster Stand on right leg
18. Fair Lady Works the Shuttles
19. Pick up the needle at the bottom of the sea
20. Flashing the arms like a fan
21. Deflect parry
22. Apparent Close and Push
23. Cross hands
24. Closing Posture of Taijiquan

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