Fighting Fitness

[Double Dragon]

I have been the arts for about 25 years. In my younger, competitive days, I was in great shape. Sad to say, gravity has gotten a hold of me. How intense is the training program to start off? Can I get into shape over time, or does the elite-fighter method demand athletic excellence to even get started. I want to do something to 'turn back time' as Cher would say. Is there any hope for me?

DD

[Maximus]

Double Dragon,

Although we highly recommend that you seek a physician before embarking on ANY physical exercise program, there is no physical standard or level of athleticism required to begin your training. You will become physically fit as your training progresses. In fact, the first seven weeks of your training are designed to integrate a consistent training regimen into your lifestyle. The keys to success in the Elite Fighter System are:

1. Have the courage to begin, and
2. Stay with it!

When you begin your Defender Level Training, you are automatically enrolled into the Praetorium. This is a service we provide to help you along in your training. If you have any specific need or concern, we can design a training program especially for you.

The following are the Zone 1 Strength Training Program and Abdominal Training Program. Zone 1 is designed for individuals with a below average fitness level or for those who have not exercised in over 1 year.

The Praetorium will have additional auxiliary exercise programs for various levels of physical fitness.

Zone 1 Strength Training Program
For those with a fitness level below average.

Weeks 1 and 2
Days of the week: 3 non-consecutive days.

1. Chest
Bench Press—1 set; 12-15 reps.

2. Back
Seated Row—1 set; 12-15 reps.

3. Shoulder
Seated Press—1 set; 12-15 reps.

4. Biceps
Biceps Curl—1 set; 12-15 reps.

5. Triceps
Triceps Extension—1 set; 12-15 reps.

6. Legs
Leg Press—1 set; 12-15 reps.


Weeks 3 and 4
Days of the week: 3 non-consecutive days.

1. Chest
Bench Press—2 sets; 12-15 reps.

2. Back
Seated Row—2 sets; 12-15 reps.

3. Shoulder
Seated Press—2 sets; 12-15 reps.

4. Biceps
Biceps Curl—2 sets; 12-15 reps.

5. Triceps
Triceps Extension—2 sets; 12-15 reps.

6. Legs
Leg Press—2 sets; 12-15 reps.


Zone 1 Abdominal Training Program
For those with a fitness level below average

Week 1
Days 1, 2, and 3
1. Modified Knee Raises—1 set; 1-5 reps.
2. Crossovers—1 set; 1-5 reps.
3. Crunches: Knees Up—1 set; 1-5 reps.

Week 2
Days 1, 2, and 3
1. Modified Knee Raises—2 sets; 1-5 reps.
2. Crossovers—2 sets; 1-5 reps.
3. Crunches: Knees Up—2 sets; 1-5 reps.

Week 3
Days 1, 2, and 3
1. Modified Knee Raises—1 set; 5-8 reps.
2. Crossovers—1 set; 5-8 reps.
3. Crunches: Knees Up—1 set; 5-8 reps.

Week 4
Days 1, 2, and 3
1. Modified Knee Raises—1 set; 9-10 reps.
2. Crossovers—1 set; 9-10 reps.
3. Crunches: Knees Up—1 set; 9-10 reps.

-Maximus

[Double Dragon]

Thanks for the info!

Man you guys are really great about customer service. I'm sold! I am buying my package now - can't wait!!!

I have tried the routines you listed. I know that I can get back in shape.

Thanks a lot!!!!

DD

[Double Dragon]

I've worked on the start up (or start back) routines that you listed. Man, my stomach hurt so much this week. It took until Thursday before I could sit up without having to roll over on my side and then pushing up. Next week, more of the same. I know that in about 4 or 5 weeks I should be in good enough condition to start your Zone 2 training listed in the Praetorium.

DD

[Tacticus]

Keep it up Double D!

I just finished my 5th week, I am finally over the hump of a slow start. Now things are really moving!

Tacticus

[Cornelius]

I just started in this system. Last year a pulled a groin muscle in TKD. I have a hard time kicking with my right leg. Do you have any therapies or exercises that can help me out?

Cornelius

[Maximus]

I have heard of many people complain of the same injury from TKD. Let me guess, you were executing a roundhouse kick, right? This injury is, unfortunately, due to the improper instruction and application of the kick. TKD is primarily a competitive sport and not designed for personal combat; hence, it was not designed for the application of power. When you attempt to apply power and height to a TKD roundhouse kick you will inevitably suffer an injury.

Now, there are a few exceptions, but TKD instructors typically train their students to kick without pivoting the support foot or to fully turn the kicking foot over to strike the target with the instep. The resulting kick will cause an injury because the body is moving in two opposite directions instead of moving in harmony. This is fine for most TKD practitioners since they only need to touch or come near the target in order to score a point, but for those wishing to utilize their skills for something other than a plastic trophey this type of kick fails miserably.

A proper roundhouse kick is performed by allowing the supporting foot to pivot freely in order to allow the hips to apply power into the kick. Power is generated from the hips, not the swinging of the leg.

First, if you are still having problems you need to see a doctor or sport physician. You may have damaged some tissue that may need to be repaired. If everything checks out with the doctor then you need to begin strength training to prevent future injury and to practice the kick with the proper form. Perfect the proper form before you attempt to add speed or power. In addition, flexibility is vital. Specifically, dynamic flexibility as opposed to static flexibility. Watch the Defender Forum for a special update on this type of flexibility training.

-Maximus

[Cornelius]

Thanx!
Cornelius

[Cornelius]

I've gone to a Sports Therapist. He says that I can get my leg back in shape. I took print out of everything from the web site. He says it is great that there is a martial art system that is doing it right whe it come s to the kinesiology of it. He plans to start studying it with me!

Cornelius

[Tacticus]

Great results!

I have lost 28 pounds (I only wanted to lose 10 - I guess I had a few that I didn't know about :D ) My stamina has increased and my flexibility is the my best yet. My attitude has changed to craving to work out. I love the training program. It is so well done, yet gives freedom to stylize of what I need.

At this rate, I am confident that in 9 months I will do well at the Trials. Hope to see others there!

Tacticus

[Double Dragon]

Thanks!

I never thought that I would be able to get back on the road again. But, now I am 35 lbs lighter, and I can kick over my head again!

Not only that - I feel as though the Reactionary Defensive Methods are combat ready (at least the ones that I have trained). I'm lucky, I can train 3-4 hours per day and I have three partners that have started with the new system. I feel like that I will be ready by next spring to test!

Double D