Solo Training : The Martial Artist's Home Training Guide.

Format:

Book

Author/Creator:

Christensen, Loren W.

Language:

English

Subjects (All):

Martial arts.

Physical Description:

1 online resource (257 pages)

Edition:

2nd ed.

Other Title:

Solo Training

Place of Publication:

Rolindale, MA : YMAA Publication Center, 2016.

Summary:

Take your martial arts workout to the next level Loren W. Christensen shows you over 300 ways you can add variety to your daily martial arts training routine. Whether you're a student looking for fun new solo drills to spice up your home training or an instructor in search of new ways to pump up your classes, this book has what you need. It is an incredible collection of drills, techniques, and exercises that will take your workouts to the next level. - Organize your solo workouts to get maximum results from even the shortest training sessions. - Improve your speed and power with dozens of inside tips and tricks. - Beat boredom and get excited about your solo training sessions. - Become a well-rounded fighter by adding essential skills your instructor may not be teaching you. - Safely experiment with new techniques to find your ideal personal style of training. - Get an edge on your opponents with training methods that will elevate your skills in the ring and on the street. Not only will you learn enough new training strategies and methods to keep you busy for years, but Loren W. Christensen's no-nonsense writing style will get you up and moving, even on the days you'd rather skip your solo workout. This book is packed with insight, technique, and motivation. It will become your favorite training partner.

Contents:

Intro

Title Page

Copyright

Contents

Introduction

A Word on the Writing

Chapter 1: Warming Up

Build your Endurance

Ward Off Injuries

Achieve your Goals

The Meditation Warm up

Two Warm ups

Warm-up 1

Warm-up 2

Cool-down

Cool-down Exercises

Chapter 2: Kicking

Variations of the Basic Kicks

Front Kick

Angle Front Kick

Push Kick

Upside Down Front Kick

Seated Front Kicks

Squat Kicks

Kneeling Front Kick

Back Kick

Touch Back Kick

Lead-leg, Touch Back Kick

Turning Touch Back Kick

On One Knee

Back Kick for Flexibility and Power

Basic Side Kick

Two Basic Methods of Chambering and Kicking

Shuffle to Camouflage your Setup

Side Kick Check

Bent over Side Kick

Side kick Exercises

The Basic Roundhouse Kick

Kicking with All Parts of Your Leg

The Ball of the Foot

Shoestring Area

Lower Shin

Roundhouse Knee

Kicking with the Thigh

Roundhouse Kick Exercises

Five Useful Kicks

Funny Kick

Groin Slap with a Hook

Scoop Kick

Inside-knee strike

Outside Crescent Kick

Exercises and drills for the crescent kicks

Lead Leg Kicks

One Legged Nonstop Kicks

The Last Leg Exercise

Leg Chambering Exercises

Building Strength in the Chamber

Building Speed in your Chamber

Developing a Flexible Chamber

Stop Swatting Mosquitoes

Grab your Shirt

The Wooden Dowel and Rope Trick

Exercises to Develop Speed, Power, Endurance &amp

Accuracy

8, 2-minute Rounds, 4 Kicks

Kicking Balloons

Pole Climbing

Double Kicks

Chapter 3: Footwork

The Basic Boxer Stance

Changing Direction

Stay Moving

5 Ways to Step

Replacement Step

Crossover Step

Hopping Step

Slide Step

Keep your Head Level

Working the Asterisk

Jab and Lunge

Lunge Back and Block

Side Step and Kick.

Step Back and Punch

Side Step, Kick and Kick

Side Step, Block and Knee

Squat for Faster Footwork

Machine Squats

Dumbbell Squats

Chapter 4: Hands, Elbows and Forearms

Punch

Use the Mirror

Palm-heel Strikes

Backfist

Change Point of Origin

Whipping Backfist

Uppercut

Slightly Angled Uppercut

Hitting the Throat

Roundhouse Punch

Elbows

Elbows Only Shadow Sparring

Elbow Bag Work

U Punch

Hammer Strike

Downward Strikes

Backward and Upward Hammer

Horizontal and Diagonal Hammer Strikes

Slapping

Knife-hand Thrust

Hitting the Sides of the Nose

Hitting the Sides of the Neck

Striking with the Arm

Inside and Outside Forearm Strikes

Lead Hand Techniques

It's all about Body Mechanics

Raw Limb Punching

Variations

Punching with Minimum Body Mechanics

Chair Punching

Air Grabbing

Hand Techniques with Weights

The Jab

Reverse Punch

Speed Drill

First Half

Second Half

Partial-rep Shadow Sparring

Overspeed Punching

Chapter 5: Sparring Combinations

Chapter 6: Odds &amp

Ends Workout

Dirty Sock Drill

Developing Explosiveness

Approximating the Startle Reflex

Your Initial Takeoff

Camouflage Movement within Movement

Condition your Opponent

Move your Attack First

Mirror Time

Double Tapping

Mixing Techniques

Broken Rhythm

Body Fake

Partial Techniques

Erratic Speed and Footwork

Erratic Footwork

Disrupting your Opponent's Rhythm

"Go Nuts"

Train your Other Side

Double-up on It

Hit him when he is down

Shadow Sparring

Self-defense Drills

Hit yourself Drill

Use your Head

First, Strengthen your Neck

Point of Impact

Targets

The Body Mechanics of the Headbutt

Combinations

Getting up from the Ground

Continue Fighting as you Stand Up.

Roll Onto your Side

Runner's Position

Slipping

Slipping with Speed

Natural Stance

Bag Work: No Gloves or Foot Protection

Drill with Shoes

Shoulder and Hip Ramming

Ramming in a Clinch

The Good Old Push

Upward Tai Chi Push

Tai-Yang Lung Tao push

Eyes Closed

How to Strengthen your Balance

Eye Drills

Eyes as a Target

Block and Gouge

Clinch and Gouge

Get Behind Him and Claw

Sweep and Double Rake

Target Practice

"The Cat"

Falling

Analyze your Clothing

Kata Applications

Dissecting your Kata

Double-end Bag

Work the Outside

Get Close

Move In or Move Out

How Hard to Hit

Knee-lift Jam

Skip Step

Solo Training with a Partner

Coping with Injuries

Bite the Bullet

A Short, Effective Set of Abdominal Exercises

Upper Abs

Upper and Lower Abs

Upper Abs and Oblique Abs

Chapter 7: Mental Training

Exercise is Good for your Brain

Exercise produces endorphins.

It makes you feel good about yourself.

It raises your testosterone level.

It releases antidepressant chemicals.

Reduces anger and tension.

Training aerobically helps your thinking.

It might make you smarter.

It is a form of moving meditation.

It improves your sleep.

Your Best Weapon

Develop a Personal Philosophy

Your Training Philosophy

Fighting Philosophy

Fighting the Big Guys

Mentally Prepare for the Big Guys

Don't Let Him set Himself

Hit His Limbs

It's All in the Mind

Imagery

The World is your Dojo

My Friend the Assassin

Imagine Punching, Kicking &amp

Sweeping Innocent People

Imagine Target Selection

Be Ernest Hemingway

Your Inner Tapes

Say Them Out Loud

Think Them

Write Them

General List

Specific List

Don't React to Errors

Chapter 8: Cross Training.

Things to do within the Martial Arts

Workout 1: Be a Boxer

Workout 2: An Easy-day Workout

Workout 3: Punch/kick/grapple

Workout 4: Stations

Non-Martial Arts Activities

Putting it All Together

Chapter 9: 12 Workouts

Determining your Heart Rate

Light Stretch Workout

Boxer-Type Workout

Heavy Bag Workout: Hands Only

Heavy Bag Workout: Legs Only

Heavy Bag: Elbows and Knees

Shadow Spar and Crunches

Body Work Cardio Workout

Cross Training

Resistance Punching/Cardio

Ground Techniques

Air/Bag Drill

Kata and Kata Breakdown

Conclusion

Acknowledgments

Index

About the Author.

Notes:

Description based on publisher supplied metadata and other sources.

ISBN:

9781594394898

159439489X

OCLC:

983743849