Loren Landow - Ultimate Conditioning for Martial Arts - 2016.pdf

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ULTIMATE CONDITIONING FOR MARTIAL ARTS

Loren Landow

Human Kinetics

Library of Congress Cataloging-in-Publication Data Names: Landow, Loren, 1973Title: Ultimate conditioning for martial arts / Loren Landow. Description: Champaign, IL : Human Kinetics, 2016. | Includes bibliographical references and index. Identifiers: LCCN 2015041959 Subjects: LCSH: Martial arts--Training. | Mixed martial arts--Training. Classification: LCC GV1102.7.T7 L36 2016 | DDC 796.8071--dc23 LC record available at http://lccn.loc. gov/2015041959 ISBN: 978-1-4925-0615-7 (print) Copyright © 2016 by Loren Landow All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought. The web addresses cited in this text were current as of November 2015, unless otherwise noted. Acquisitions Editor: Tom Heine; Developmental Editor: Cynthia McEntire; Managing Editor: Nicole Moore; Copyeditor: Tom Tiller; Indexer: Nan Badgett; Permissions Manager: Martha Gullo; Cover Designer: Keith Blomberg: Photograph (cover): AP Photo/The Canadian Press, Jonathan Hayward; Photographs (interior): Neil Bernstein; Adam Bratten for figures 3.29, 4.7, and 6.2; Photo Production Manager: Jason Allen; Art Manager: Kelly Hendren; Associate Art Manager: Alan L. Wilborn; Printer: United Graphics Other credits: We thank the Muscle Pharm Corporation in Denver, Colorado, for assistance in providing the location for the photo shoot for this book. Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics. Printed in the United States of America  

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The paper in this book is certified under a sustainable forestry program. Human Kinetics Website: www.HumanKinetics.com United States: Human Kinetics P.O. Box 5076 Champaign, IL 61825-5076 800-747-4457 e-mail: [email protected]

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ULTIMATE CONDITIONING FOR MARTIAL ARTS

Contents Foreword . . . . . . . . . . . . . . . . . . . . . . . . . vi Acknowledgments . . . . . . . . . . . . . . . . vii Introduction . . . . . . . . . . . . . . . . . . . . . viii

Chapter 1 Physical Requirements for Martial Arts......................................1 Chapter 2 Evaluating Martial Arts Fitness...........11 Chapter 3 Dynamic Warm-Ups and Flexibility.....33 Chapter 4 Exercises for Base Conditioning..........73 Chapter 5 Exercises for Striking and Kicking.......89 Chapter 6 Exercises for Wrestling and Grappling...................................123 Chapter 7 Exercises for Speed and Agility.........157

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Chapter 8 Recovery and Nutrition.....................177 Chapter 9 P