Routine One is more for the boxer/karate/tae-kwondo fighter, the punchers and kickers of the fighting arts, whereas Routine Two will be better suited to the grappling arts. If your art involves all ranges, and it should, then you could use both of the following routines, or a combination of the two.
I find it best to train two or three times a week on the weights, but never on consecutive days; this allows the worked muscle recuperation time.
Always do a five to ten minute warm up, as described in the last chapter, before lifting any weight, and warm down after finishing your session.
As a rule of thumb, use a weight that will allow 6-8 reps, building eventually to 12-15 reps. When you find that you are achieving 12-15 reps, add a little more weight to the bar and come back down to 6-8 reps. Follow all the normal safety procedures: keep collars tight, have a spot for any exercise that might be a struggle and above all, don't strain yourself.
Note that correct breathing is important when using the weights. Try to breathe in when the muscle extends and out when the muscle flexes.
The major muscle groups used in this routine are: hips, calves, abdominal muscles, inner pectorals, front deltoids (shoulders) and triceps.
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