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 Arizona > Cities > P > Phoenix
 Arizona > Sports > Martial Arts

Cold Weather Outdoor Training

Item ID#:1515696Seller City:Phoenix
Seller ID#:204792Seller County:Maricopa
Price:$?Seller ZIP :85032
Views:1653Expires:24 days
Cold weather can really do a number on your
workouts. If you are like many people, you may be tempted to just curl
up at home and put your training into hibernation until next spring.
You may be bored with the prospect of being stuck in the dojo or
training hall waiting for warmer days. It doesn't have to be this way!
With some determination and creativity, you can make the most out of
your training in the cold weather months and start the summer months
stronger, faster and more agile than ever.Some Things To Remember:Cold
weather can do a number on your muscles and joints if you don't
properly prepare and warm up before working out. When training
outdoors, wear multiple layers of clothing. Go through a gentle warm up
and stretching routine before getting into the heart of your workoutThe
first great feature of training in colder weather is that the danger of
getting dangerously overheated is greatly reduced. During the summer
months, it could be risky to do an intense outdoor regimen. Use days
without snow to do some outdoor plyometrics, technique training and
cardio exercises.Cold Weather Training In A Field Or ParkGo
to a park with a baseball, football or soccer field, or any wide open
space with a relatively flat, even surface. Start off with a light jog
around the field till you feel warm and your heart is pumping a bit.
After you feel warm and loose, you are ready to start the heart of the
workout. * Ladder (Suicide) Sprints -
Divide the field by length into either two or equal sections. Football
fields make this easy since they are already marked off by yards. Stand
at the far end of the field. Sprint as fast as you can to your first
marker, touch the ground. Then sprint as fast as you can back to the
start. Run to your next marker or to the very end, touch the ground,
and run back to the beginning. That is considered one rep. Depending on
your level of conditioning, aim for anywhere between 2 and 5 reps. This
drill develops your cardiovascular endurance, leg strength, speed and
agility. It is important to run these as fast as possible. * Squat Jumps
- Stand with your feet slightly apart. Bend your knees and squat down
and jump explosively up. When your feet touch the ground, immediately
squat down and then immediately jump up again. There should be no pause
between these motions. Try to complete between 10 and 30 jumps. These
should be done intensely, trying to jump as high as possible with each
jump. These help develop explosive leg strength and train the fast
twitch muscle fibers. * Pushups or Jump Pushups
- Hopefully, you don't mind getting your hands dirty. Do a set of 20 to
30 regular pushups, or for an added challenge , do a set of 20 jump
pushups. Get in a normal pushup position. When you bend your elbows and
go down towards the ground, instead of slowly pushing up, explode off
the ground so that your hands leave the ground. As soon as your hands
touch the ground again, lower down again. There should be no pause
between the landing and the lowering portions of the exercise. These
will help develop strength and explosive power in your chest, arms,
upper back and shoulders. * Walking Lunges
- Stand at the end of the field. Start with your feel together. Take
one large step forward, and lower into a lunge with both knees at 90
degree angles. The back knee should not touch the ground, but should be
a couple inches from the ground. Rise up into a standing position by
bringing your back foot forward. Repeat with the opposite leg. Continue
doing the walking lunges either half way or all the way down the field,
depending on your current conditioning. These help develop muscular
endurance in the legs and also aid in developing stability and balance.Use these exercises in conjunction with your normal martial arts technique routine.


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