Date: Tue, 06 Jan 2004 03:01:49 -0800 From: eskrima-request@martialartsresource.net Subject: Eskrima digest, Vol 11 #2 - 1 msg X-Mailer: Mailman v2.0.13.cisto1 MIME-version: 1.0 Content-type: text/plain To: eskrima@martialartsresource.net Errors-To: eskrima-admin@martialartsresource.net X-BeenThere: eskrima@martialartsresource.net X-Mailman-Version: 2.0.13.cisto1 Precedence: bulk Reply-To: eskrima@martialartsresource.net X-Reply-To: eskrima@martialartsresource.net X-Subscribed-Address: fma@martialartsresource.com List-Id: Eskrima-FMA discussion forum, the premier FMA forum on the Internet. List-Post: List-Subscribe: , List-Unsubscribe: , List-Help: Status: O X-Status: X-Keywords: Send Eskrima mailing list submissions to eskrima@martialartsresource.net To subscribe or unsubscribe via the World Wide Web, visit http://martialartsresource.net/mailman/listinfo/eskrima or, via email, send a message with subject or body 'help' to eskrima-request@martialartsresource.net You can reach the person managing the list at eskrima-admin@martialartsresource.net When replying, please edit your Subject line so it is more specific than "Re: Contents of Eskrima digest..." <<---- The Sudlud-Inayan Eskrima/Kali/Arnis/FMA mailing list ---->> Serving the Internet since June 1994. Copyright 1994-2004: Ray Terry and Martial Arts Resource The Internet's premier discussion forum devoted to Filipino Martial Arts. 1700 members. Provided in memory of Mangisursuro Michael G. Inay (1944-2000). See the Filipino Martial Arts (FMA) FAQ and the online search engine for back issues of the Eskrima/FMA list at http://MartialArtsResource.com Mabuhay ang eskrima! Today's Topics: 1. RE: weight workout plans? (Stovall, Craig) --__--__-- Message: 1 From: "Stovall, Craig" To: eskrima@martialartsresource.net Date: Mon, 5 Jan 2004 10:19:12 -0600 Subject: [Eskrima] RE: weight workout plans? Reply-To: eskrima@martialartsresource.net <<>> A lot of it depends upon what you're looking for. If you're looking to increase maximal strength I would suggest Pavel Tsatsouline's book 'Power to the People'. It's a bit pricey, but I recommend it if for nothing else than the fact that it will keep people away from the Muscle & Fitness bodybuilding isolation crap. Pavel wrote the program with martial artists in mind, since most martial artists would like to increase strength (without increasing size), but have a hard time justifying spending hours in the gym. Pavel's protocol is very brief...you basically do two compound movements (one pull, one press) with two sets for each exercise (a heavy set followed by a lighter set). Basically, that's it. You also don't need any equipment other than a barbell set. I recently got his book myself, and while I don't intend to follow his program to the letter, I have definitely picked up some very useful concepts and tools. His writing style is also very entertaining and folksy, but backed up by science. I bought mine new, but you may want to check Ebay, or the Z-shops at Amazon for a used copy. It may be ideal for you if you're looking to get some benefit from basic strength training without spending an inordinate amount of time in a gym. If you're looking to increase strength-endurance, then I'd suggest looking into Crossfit. If John Frankl is still on this list...he's an excellent source of information on Crossfit. Otherwise, check out their website. The main goal of Crossfit (per my interpretation) is to help one increase one's General Physical Preparedness (GPP). GPP is considered by many to be the 'next big thing' in Western Sports/Athletics, and is in direct contrast to the Western model of throwing people directly into the Darwinian meatgrinder of sport specific activity. Definitely give them a look. 'Bigger, Faster, Stronger' is also a good program that has been around since forever. Again, I don't use their program verbatim since it is intended to train varsity athletes divided into small groups of workout partners. However, I have successfully borrowed movements and concepts from their program. It's good and it works. Much like 'Power to the People' it cuts through the crap, and will keep you focused on movements that increase real-world athletic performance. BFS is good in that it addresses a lot of different issues related to athletic performance...strength, speed, agility, and flexibility. I have the BFS book that recently came out, and I believe it was under $20. Basic advice: stick to Olympic Lifting and Powerlifting movements...they work the kinetic chains. Learn how to train and develop your core strength...the abs, obliques, spinal erectors, glutes, and hams. Pecs and biceps look great, but it is the muscles of the posterior chain that really influence the quality of your physical movement. CONFIDENTIALITY NOTICE This email transmission contains privileged and confidential information intended only for the use of the individual or entities named above. If this email was received in error or if read by a party which is not the intended recipient, you are hereby notified that any dissemination, disclosure, distribution or copying of this communication is strictly prohibited. If you have received this communication in error or are unsure whether it contains confidential or privileged information, please immediately notify us by email or telephone. You are instructed to destroy any and all copies, electronic, paper or otherwise, which you may have of this communication if you are not the intended recipient. Receipt of this communication by any party shall not be deemed a waiver of any legal privilege of any type whatsoever as such privilege may relate to the sender. --__--__-- _______________________________________________ Eskrima mailing list Eskrima@martialartsresource.net http://martialartsresource.net/mailman/listinfo/eskrima http://eskrima-fma.net Old digest issues available @ ftp://ftp.martialartsresource.com. Copyright 1994-2004: Ray Terry, MartialArtsResource.com, Sudlud.com Standard disclaimers apply. Remember September 11. End of Eskrima Digest