San Shou Fitness Training Tip

March 9, 2016 in Dragons Pulse, Sanshou - Tip of the Month

Fitness training is vital to maximize performance during fights. The number of rounds a fighter will fight depends on their category of the fight they are competing in, and it’s important to ensure that you have the stamina to perform until the final round. It also helps burn calories. Warm up your muscles and tendons before training to increase their flexibility and prevent injury. Spend at least ten minutes warming up. You should train at least three times a week to see an improvement in your fitness. Make sure you keep hydrated during training.

San Shou Fitness Training Tip #1: Mind Set

Fitness training should be performed with consistency and dedication. Set aside time for fitness training and focus on the exercises, making sure that you have no distractions. Find ways to motivate yourself, such as making arrangements to train with a friend.

San Shou Fitness Training Tip #2: Sleep

Make sure you get enough sleep. This allows your muscles to recover from training. It also helps increase your concentration and performance during training. Eight hours of sleep a night is the recommended amount.

San Shou Fitness Training Tip #3: Nutrition

Take care of your body and eat the right foods to ensure good health. Good nutrition gives you energy to participate in a vigorous fitness training program. Consuming the right amount of calories is important, as excessive fat will inhibit your fitness training.

San Shou Fitness Training Tip #4: Preparation

Wear comfortable clothes and footwear that are suited to your workout. Prepare all equipment and remove distractions. This will help your mental fitness and allow you to focus on training.

San Shou Fitness Training Tip #5: Jogging

Jog 3 to 5 miles at a steady rate. Sprinting at the end can help increase fitness and improve your technique. This will help you have a burst of energy at the end of rounds to perform at your peak. Occasionally increase your runs to 6 to 10 miles.

San Shou Fitness Training Tip #6: Interval Training

Interval training recreates the demands of a fighters round. Begin by warming up, which can include jogging, skipping and sprinting. Run for 600m, and then have a 1 minute break. Repeat 3 times. Run for 200m at an increased speed and then rest for 30 seconds. Repeat three times. Perform interval training twice a week. Other interval training can include fast sit ups, pushups and squats with short intervals between them. Another exercise is a workout on the bag or with a sparring partner at a high intensity, with one minute intervals. This helps mimic rounds and increases fitness and stamina.

San Shou Fitness Training Tip #7: Skipping Rope

Skipping burns calories and helps increase fitness. It also strengthens calf muscles, which is essential to fighting. Skipping helps improve balance and increases coordination. Skip for 3 minutes, with 1 minute intervals. A variety of techniques can be used. You can jump using both feet firmly planted on the ground after each jump. Another technique is jumping using one foot while keeping the other foot off ground. Another option is to alternate between which foot is held off the ground. You can increase the pace by turning the rope twice for each jump.

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