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OneKickWonder
Purple Belt
Joined: 17 Feb 2018
Posts: 513
Styles: Tang soo do
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Posted: Sat Mar 31, 2018 4:09 pm Post subject: Time vs repetitions |
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I've come to realise that I need to be more specific when training various muscle groups. I've come to realise I have serious imbalances that are holding me back.
My main weaknesses / imbalance is my abs. They're rubbish. My butt and legs are strong. My back, arms and chest etc are decent. But my abs are a bit pathetic.
Til now I've been a bit blasé about it. I figured they can't be so bad. I can do most of the things I want to be able to do and I can keep up with my peers in most things. But since adding running into my training regime, and tai chi, I've really started to notice how my weak abs are affecting my lower back.
So I've started to increase my abs targeting. I'm mainly doing crunches and leg raises for now.
The question is though, what do folks find more effective? Aiming for a steadily increasing number of reps, or not counting but keep doing it for a given period of time?
I'm going for time over reps at the minute. I keep going for 1 minute, rest for 30 seconds, then a different exercise for a minute, rest, repeat.
I used to go for reps, but I realised I was sacrificing form to boost the count. By doing the time based strategy, I find I keep decent form throughout, even if I have to slow down. |
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mushybees
Orange Belt
Joined: 16 Nov 2014
Posts: 199
Location: UK
Styles: Wado ryu
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OneKickWonder
Purple Belt
Joined: 17 Feb 2018
Posts: 513
Styles: Tang soo do
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Posted: Sat Mar 31, 2018 5:34 pm Post subject: |
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Excellent article. Thanks for sharing.
EDIT: Thinking about this some more, when I did judo for a while, and aikido for a while, those guys kneel a lot. That really pulls like crazy on the quads and hips and after a short time is quite painful for the newbie to those styles. Yet regular practitioners of those styles are extremely agile. They may not do all the fancy kicks that you find in stand up striking styles, but they don't half chuck each other around, so they clearly have strength and flexibility where it matters. |
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JR 137
Black Belt
Joined: 10 May 2015
Posts: 2442
Location: In the dojo
Styles: Seido Juku
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Posted: Sun Apr 01, 2018 6:15 pm Post subject: |
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Piriformis muscle(s) too. |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30188
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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Posted: Sun Apr 01, 2018 6:18 pm Post subject: |
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I don't do crunches, sit-ups, or any of those kinds of exercises. I get my ab work in at the gym, doing the basic barbell exercises, which, when done properly, are used to stabilize the trunk during the exercises, and thus making them stronger. _________________ www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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DWx
Black Belt
Joined: 17 Jan 2007
Posts: 6455
Location: UK
Styles: Tae Kwon Do & Yang family Tai Chi
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Posted: Tue Apr 03, 2018 1:04 pm Post subject: |
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I think people often mistake ab-work for just crunches, loads of stuff you can do and actually as martial artists rotational forces / resisting rotation comes into play a lot more.
Alongside crunches and the like you can also do bodyline drills for stability. The plank is probably the most well known but you can also do reverse plank, hollow holds etc, https://www.youtube.com/watch?v=44ScXWFaVBs _________________ "Everything has its beauty, but not everyone sees it." ~ Confucius |
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LLLEARNER
Brown Belt
Joined: 10 Feb 2016
Posts: 687
Location: Central Maine
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Posted: Tue Apr 03, 2018 11:00 pm Post subject: |
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There are even some apps that incorporate lots of techniques to help keep you consistent. _________________ "Those who know don't talk. Those who talk don't know." ~ Lao-tzu, Tao Te Ching
"Walk a single path, becoming neither cocky with victory nor broken with defeat, without forgetting caution when all is quiet or becoming frightened when danger threatens." ~ Jigaro Kano |
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Nidan Melbourne
KF Sempai
Joined: 21 Aug 2013
Posts: 2358
Location: Melbourne, Australia
Styles: Goju-Ryu, BJJ, Balintawak Arnis
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Posted: Fri Apr 06, 2018 11:18 pm Post subject: |
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Coming from an Exercise Science POV, you want to be focused on Sets + Reps; HOWEVER you want to also be aware of ‘Time Under Load’.
Which means that for say a Push Up; you will do:
- “Down” Phase: 4 secs
- “End of Range” Phase: 4 secs
- “Up” Phase; 4 secs
So all up takes 12 seconds to complete 1 repetition.
I used 4,4,4 as an example, so you can change how long each phase goes for depending on what your focusing on.
Generally athletes use that type of method, but is great for the general population to undertake that form of training. |
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