DVD 16: Dynamic Weight Lifting

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Why try weights? The answer is simple; to improve your ability as a martial artist. Proper weight training can increase both your body weight and your speed. The resulting body weight gain means more strength, greater striking power and an increased capacity to absorb punishment. Resistance exercises will also aid your jumping ability, another benefit for those of you who employ Tae Kwon Do style kicks. Your body weight gain is achieved by having larger, denser muscles. These larger, stronger muscles aid tremendously in grabbing and sweeping techniques as well as protecting your organs and bones from injury. Greater striking power is possible if you use the same correct form you used prior to beginning the weight training. That is, relaxing and snapping your punches and kicks out. Get your body weight into the motion, but don't push the technique out. Your program should consist of a group of exercise which work all of your muscles. As a beginner, do one or two types of exercises for each muscle, sticking to basics such as bench presses, rowing motions and curls. As you become more advanced, you can do two or three exercises per muscle and perform such movements such as flies, laterals, and hack squats. After you have been training for a couple of months, you will notice that you will be less effected by your exercises.

It is then time to drop some exercises and add a few new ones that are slightly different. Staleness effects both beginners and advanced lifters. Varying your program is the key to overcoming it, and changing exercises is something you must do every two or three months.

Each muscle plays a different role for the martial arts. It is important to learn the function of each, so that you can stress development of those extremity areas which will benefit you the most. Remember that all muscle for a protective cover for you and that a gain in any muscle will result in a body weight gain. Specifically the pectorals are brought into play when you punch, block, or throw a ridge hand. They are also used in grabbing, throwing, and sweeping techniques.

The deltoids, the muscles at the side , front and back of your shoulders, are extremely important for punching. Notice the development boxers have in this area. The deltoids are also used in grabbing and sweeping. The muscles on your shoulders, extending from the neck to the deltoids and a short way down the upper back , are the 'traps'( trapezius). They are brought into play in grabbing, as are the 'lats' (lattismus dorsi). If you work these two muscles heavily, a large weight can be expected in an area which affects your punching power. Your arms are used in every technique except kicking. The bicep muscle (flexor), along with the forearms, is more important for holding and pulling, while the extensor muscle of the arm, the tricep, pushes the hand out when you strike or block. Also of equal importance is development of the leg muscles. In the legs, hips, and groin area, you must work the satorious, or hamstring muscle in the upper thigh, the bicep fermois muscle in the back of the upper leg, and the gastrocnemius or calf muscle.

In this video, Grandmaster Cho will show you how to develop your own dynamic weight lifting program. This type of training will help you build muscle groups for effective and faster techniques and explosive power.

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