Couple of questions about weight training, mostly for Sifu Davis but also for anyone else who uses them extensively who can offer advice. I use weights myself but not to any great degree, mostly just to help stay in shape.

I was wondering if I could ask Sifu Davis, did you work with weights before coming to JKD or did you started working with weights to augment your power/speed etc?

What exercises do you feel are the most important/do you tend to focus on?

Think that will do for starters!

I certainly don't work with them extensively...but I am getting into the Russian Kettlebells.
They seem to promote the type of strength, balance, dexterity that I am after.

Watch this video: http://irontamer.com/ The guy is scary strong (and can do full splits).
He is a Southern Praying Mantis practitioner. Chi Sao with him is an experience

jmp

Hello Declan!

I train with weights anywhere from four to seven days a week, depending on what my schedule is and what my goals are at the time! It is really hard for me to say what EVERYONE needs, as I can truly only speak for myself, but I DO strongly advocated weight training for those who train under my supervision! Here is an example of an aveage week of weight training for me.

Monday - Back & Biceps
Wide Grip Vertical Front Cable Pulldowns - 4 sets/8-12 reps
Close Vertical Grip Reclining Cable Pulldowns - 4 sets, 8-12 reps
Palm Facing In Close Grip Vertical Front Cable Pulldowns - 4 sets/8-12 reps
Standing Alternate Dumbell Curls - 3 sets/8 reps
Standing Straight Bar Cable Curls - 3 sets/8 reps
Standing Alternate Dumbell Hammer Curls - 3 sets/8 reps

Tuesday - Chest & Triceps
Flat Bench Barbell Press - 4 sets/8-12 reps
Seated Flye Machine - 4 sets/8-12 reps
Straight Bar Cable Pressdown - 4 sets/8-12 reps
Bar Dips - 4 sets/8-12 reps
Straight Bar Cable Tricep Pressdown, Palm Down Close Grip - 3 sets/8 reps
Straight Bar Cable Tricep Press/Pulldown, Palm Up Wide Grip - 3 sets/8 reps
Tricep Press Machine - 3 sets/8 reps

Wednesday - Legs
Thigh Extension Machine - 3 sets/12-14 reps
Leg Curl Machine - 3 sets/12-14 reps
Seated Calf Raise Machine - 3 sets/12-14 reps

Thursday - Back & Biceps
Wide Grip Vertical Front Cable Pulldowns - 4 sets/8-12 reps
Close Vertical Grip Reclining Cable Pulldowns - 4 sets, 8-12 reps
Palm Facing In Close Grip Vertical Front Cable Pulldowns - 4 sets/8-12 reps
Standing Alternate Dumbell Curls - 3 sets/8 reps
Standing Straight Bar Cable Curls - 3 sets/8 reps
Standing Alternate Dumbell Hammer Curls - 3 sets/8 reps

Friday - Chest & Triceps
Flat Bench Barbell Press - 4 sets/8-12 reps
Seated Flye Machine - 4 sets/8-12 reps
Straight Bar Cable Pressdown - 4 sets/8-12 reps
Bar Dips - 4 sets/8-12 reps
Straight Bar Cable Tricep Pressdown, Palm Down Close Grip - 3 sets/8 reps
Straight Bar Cable Tricep Press/Pulldown, Palm Up Wide Grip - 3 sets/8 reps
Tricep Press Machine - 3 sets/8 reps

Saturday & Sunday
Aything Goes Days!

Monday - Sunday (Every Day)
Standing Alternate One Leg Calf Raises
Reverse Grip Dumbell Forearm Curls
Multiple Forearm Exercises
Abdominal Exercises (Emphasizing lower, obliques and upper ... IN THAT ORDER!)

That is pretty much an average workout week for me. I am a member of three different gyms, plus my personal training area at my Academy and a workout room at home, so I have variety and do not get bored! I am a firm believer in taking nutritional supplements as well, and I make sure to research monthly to keep up with all of the latest developments in the fitness industry and the field of supplement research! Cutting edge is the key here! Hope this helps you some!



Keep Blasting!
Sifu Lamar M. Davis II
Senior Instructor
Hardcore Jeet Kune Do
sifu@live.com
http://www.HardcoreJKD.com
http://www.DragonBlastMA.com
Phone (205) 296-7070 (Incoming Only)
or (205) 213-2086

"Hit Hard, Hit Fast, Hit First - ALWAYS!"

"The REAL future of Jeet Kune Do belongs to US, the few, the proud, the HARDCORE! Now, what are we going to do with it?" _ Sifu Lamar M. Davis II

Thanks for that Sifu, awesome answer and a huge help.

While we're on the subject, does anyone have any input on supplements?

I use a protein supplement, of course, and I tend to cycle creatine into my plan every other month or so. I also use Tribulus to aid recovery and ZMA to increase strength as well as the other benefits it offers.

Sifu,

I'm pretty dialed in on my weight training and cardio mix, but I'd like to throw a day or two in of bag/striking type cardio training. I have a heavy bag and a speed bag and have for several years, and I use them semi-regularly, but with no method to the madness. I'm wondering if, during this next week, you might be able to guide me through setting up a structured bag program that would help in my JKD education? Then one day when I get to that level, I can throw in a Mook Jong. Thanks!

Oh, and by the way: if anyone is traveling from Birmingham this week (commuting back and forth) and wants to carpool or something, I'm game. Right now, I am planning on driving daily, so if anyone needs a lift, let me know Monday, or let Sifu Davis know and he can get in touch with me Monday morning.

RC

Hi Ralph!

We can definitely talk about it! We will be doing some heavy bag and focus glove work through the course of the week, so you will definitely get some work in that area for sure! I will see you at 2:00 today! Looking forward to working with you this week!

Keep Blasting!
Sifu Lamar M. Davis II
Senior Instructor
Hardcore Jeet Kune Do
sifu@live.com
http://www.HardcoreJKD.com
http://www.DragonBlastMA.com
Phone (205) 296-7070 (Incoming Only)
or (205) 213-2086

"Hit Hard, Hit Fast, Hit First - ALWAYS!"

"The REAL future of Jeet Kune Do belongs to US, the few, the proud, the HARDCORE! Now, what are we going to do with it?" _ Sifu Lamar M. Davis II

Sifu,

I will be there for the 2:00 Tuesday class and all classes for the rest of the week, though unsure about Saturday. As for the weights, I don't do that much heavy lifting anymore. I do go to the gym 3-4 times per week and just go through the express full body type workout. No more than two sets on each, but I do not have rest periods. I will go from one station the next without a rest period, but I may go from curls, to leg extensions, then abs, and so on. I have recently started running about 1 mile 3 times a week and will get that up to 2 miles soon. I am just trying to stay toned and not lose quickness and speed.

My heavybag programs sounds like Ralphs. Sifu you will be happy to know I am putting some nice dents in that bad boy I bought from you! I have printed out some suggested workouts from the internet, but would like Sifu's help with a solid program for the heavy bag and spring arm. Because of all the junk in my basement right now, I have done much with the Spring Arm. I would love some drills for that very pracitical and funtional invention. Hopefully, by the end of the year I can get the basement straight and add a Mook Jong.

Jeff
atl