I dunno if this is the right place to ask but how do I get a good all around fighter physique? I want to get into muay thai, kickboxing or some other martial art but I wanna get fit first. Any recommended routines out there? and what should I eat?
>>870229 try doing a 6 day on 1 day off program where you do 3 days strength workout and 3 days cardio alternating for a strength programme i recommend bodyweight programmes rather than weights, 2 good ones are startbodyweight or reddits recommended routine, google them on your 3 cardio days try doing 1 day long distance 'slow' pace and 2 days high intensity interval training (HITT) look it up with jump rope warmup and warmdown
No, aerobic work is the base. HIIT comes when preparing for fights. Adaptations acquired from HIIT come fast and peak fast. It's not the sort of thing you do as a beginner and certainly not all the time.
Your base as an athlete is:
Aerobic Fitness General Strength
These two qualities are the most trainable (largest room for improvement), take the longest to develop, pay the highest dividends, and have the longest lasting adaptations.
I teach a beginner MMA class. Any good beginner program should be pretty easy OP. You might as well start while you work on your attributes. Skills take the longest to develop.
Anyways, I would recommend general strength training starting with 1 set of exercise at 10-15 repetitions. As you progress, you add more sets and can increase the intensity (lower reps), although it is still good to do higher repetition work. I would recommend to start with bodyweight and then add resistance as you progress. Slow and steady wins the race.
Basic aerobic training is done at a heart rate of 110-130 beats per minutes for longer periods 20-45 minutes. Start low then work your way up. Eventually you start working in the 130-150 beats per minutes range for 30-45 minutes.
You can use any exercise or exercises that keeps your heart rate where you need it. I use a wide range of means. Walking on a treadmill up a high incline. Fan bike - both with arms only and arms only. Shadowing boxing, footwork drills, dummy drills, jump rope, and tumbling. Sometimes I like to very it such as 20 minutes on treadmill followed by 15 shadowing boxing. Or I make an aerobic circuit: 5 minutes on the elliptical, 5 on a bag, 5 using hands only on a fan bike.
Jogging is the most common method. Can be too high impact for some. That's why I don't do it. Rowing machines and swimming are great too.
>>870229 Just go in and go in and go in like the marshal and his three daughters.
No, seriously, just fucking start boxing. Working out is something you do when you feel that your pure progress by just going to classes doesn't cut it anymore. Before you get a grasp on where your weaknesses lie, you cannot be sure how the fuck you are supposed to work out.
>>870229 skipping rope for 20 minutes, doing punches for 20 minutes. Boxing is exhausting, therfore their conditioning is hardcore shit. If you go to a gym and they do a propper conditioning you wont get your arms up at the end of the session. Which is normal and no big thing, they wont punish you or take advantage of your noob level.
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