Ultimate Leg Training by Owen Johnston
Make sure you have a safe, clear practice area that is at least several feet in length, although at least 40 feet is preferable. Warm up and stretch for at least 10 minutes before any leg training session. Also, do not attempt unless you are already in good physical condition and want to improve your leg strength, stamina, and tone.
The exercises listed are functional exercises that do not require equipment. These exercises build explosive power and stamina in the legs, as well as help drill qualities needed for good footwork in martial arts. Of course, most or all of these exercises should also benefit most athletes. The 3 exercises listed below may be done each day that you work out - unlike heavy weight lifting, which requires at least one day between workouts to recover. Remember to not sacrifice proper form to complete the exercises more quickly or easily.
Squats
Start with performing normal squats continuously for one 2 minute round. The goal is to be able to perform squats continuously for three 3 minute rounds, with one minute rest after each round. An alternative to using rounds is to build up to doing 3 sets of 100 squats for each day you work out. Do not sacrifice proper form to complete squats more quickly / easily - you want to feel the burn! For added difficulty, do at least one set of 10 one legged squats, per leg.
Horse stance training
The first goal is to hold the stance with proper form for 10 minutes. Once this is achieved, practice sitting in a very wide and deep horse stance (you should be able to balance cups of water on your knees in this stance). Perform at least one set of 10 calf raises in this stance. For added difficulty, add a pair of hand weights to the stance.
Duck walks
Completely bend at the knees while keeping the back straight, and the hands up. Step one foot in front of the other without coming up at all. Move swiftly without dragging the feet, or losing balance. The first goal I recommend for this exercise is to be able to duck walk for 3 or 4 minutes at once. A sidewalk may be used for this exercise, but high quality, comfortable running shoes are highly recommended.
High Difficulty
Once you are proficient at duck walks, try the following - which should not be done more than 3 times a week. Perform duck walks until failure - again, preferably at least 3 to 4 minutes. Rest for at least 1 or 2 minutes. Perform duck walks until failure again. The first goal is a 20 minute session (with rests included). A very high goal is to duck walk half a mile. For additional difficulty, add a weight vest.
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This article is included in Martial Arts Thoughts and Articles - free online PDF book. The book serves as a supplement to Johnston Karate's student karate guide, Understanding Karate-do, which is also available as a professionally bound and printed trade paperback book, and a Kindle e-book. Please visit our Understanding Karate-do store on Amazon.com if you would like to order your own copy :)
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Free Karate Downloads / All our free Karate books and articles
Make sure you have a safe, clear practice area that is at least several feet in length, although at least 40 feet is preferable. Warm up and stretch for at least 10 minutes before any leg training session. Also, do not attempt unless you are already in good physical condition and want to improve your leg strength, stamina, and tone.
The exercises listed are functional exercises that do not require equipment. These exercises build explosive power and stamina in the legs, as well as help drill qualities needed for good footwork in martial arts. Of course, most or all of these exercises should also benefit most athletes. The 3 exercises listed below may be done each day that you work out - unlike heavy weight lifting, which requires at least one day between workouts to recover. Remember to not sacrifice proper form to complete the exercises more quickly or easily.
Squats
Start with performing normal squats continuously for one 2 minute round. The goal is to be able to perform squats continuously for three 3 minute rounds, with one minute rest after each round. An alternative to using rounds is to build up to doing 3 sets of 100 squats for each day you work out. Do not sacrifice proper form to complete squats more quickly / easily - you want to feel the burn! For added difficulty, do at least one set of 10 one legged squats, per leg.
Horse stance training
The first goal is to hold the stance with proper form for 10 minutes. Once this is achieved, practice sitting in a very wide and deep horse stance (you should be able to balance cups of water on your knees in this stance). Perform at least one set of 10 calf raises in this stance. For added difficulty, add a pair of hand weights to the stance.
Duck walks
Completely bend at the knees while keeping the back straight, and the hands up. Step one foot in front of the other without coming up at all. Move swiftly without dragging the feet, or losing balance. The first goal I recommend for this exercise is to be able to duck walk for 3 or 4 minutes at once. A sidewalk may be used for this exercise, but high quality, comfortable running shoes are highly recommended.
High Difficulty
Once you are proficient at duck walks, try the following - which should not be done more than 3 times a week. Perform duck walks until failure - again, preferably at least 3 to 4 minutes. Rest for at least 1 or 2 minutes. Perform duck walks until failure again. The first goal is a 20 minute session (with rests included). A very high goal is to duck walk half a mile. For additional difficulty, add a weight vest.
--------------------
This article is included in Martial Arts Thoughts and Articles - free online PDF book. The book serves as a supplement to Johnston Karate's student karate guide, Understanding Karate-do, which is also available as a professionally bound and printed trade paperback book, and a Kindle e-book. Please visit our Understanding Karate-do store on Amazon.com if you would like to order your own copy :)
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Free Karate Downloads / All our free Karate books and articles
