Goju-Shorei Systems

Martial Arts for the 21st Century

I’m big fan of The Bones (I developed them after all) and weight equipment in general. But there are some simple body-weight exercises we do that will increase your strength, build your endurance and burn a lot of calories.

 

THE 300.

Perform 100 pushups, 100 squats and 100 crunches in less than 7 minutes. You can break them down any way you want, but everything must be completed within 7 minutes. Most of us are doing the 300 in under 6 minutes.

 

THE McBRIDES.

Mark a spot on a wall 9 feet high.

 

Jump and touch, or attempt to touch, that spot with both hands 30 times. Then run in place as fast as you can, lifting your knees as high as you can, for 30 seconds.

 

Immediately jump and touch the spot on the wall 20 times with your right hand. Then run in place as fast as you can, lifting your knees as high as you can, for 20 seconds.

 

Immediately jump and touch the spot on the wall 10 times with your left hand. Then run in place as fast as you can, lifting your knees as high as you can, for 10 seconds.

 

Do not stop until you have completed everything.

 

This drill was named after the first person to pass out from doing it.

 

PUSHUP PRESSES.

This drill combines pushups and shoulder presses.

 

Do 1 pushup. Come up on your knees and do 4 fully extended shoulder presses.

Do 2 pushups. Come up on your knees and do 8 fully extended shoulder presses.

Do 3 pushups. Come up on your knees and do 12 fully extended shoulder presses.

Do 4 pushups. Come up on your knees and do 16 fully extended shoulder presses.

Do 5 pushups. Come up on your knees and do 20 fully extended shoulder presses.

Do 6 pushups. Come up on your knees and do 24 fully extended shoulder presses.

Do 7 pushups. Come up on your knees and do 28 fully extended shoulder presses.

Do 8 pushups. Come up on your knees and do 32 fully extended shoulder presses.

Do 9 pushups. Come up on your knees and do 36 fully extended shoulder presses.

Do 10 pushups. Come up on your knees and do 40 fully extended shoulder presses.

 

Start empty handed. As you get stronger use the Perfect Pushup or dumbbells.

 

Any one of these drills takes less than 10 minutes.

 

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Comment by Lisette Venegas Vigouroux on May 5, 2011 at 12:16pm

buenisimooo!! Gracias por el aporte.

OSS

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