Home > Mom's Life > Mom's Health and Fitness > Exercise Tips > Weight Training for Sports
|

Weight Training for Sports

Martial Arts and Boxing
Mention training for boxing to most people, and they'll probably think of a regimen of countless sit-ups and hard roadwork, as well as punching slabs of beef. All of the above are fine, but we prefer you pound blocks of tofu because overgrazing is a big problem in our country.

Martial arts? With more and more people getting involved in these Asian arts, boxing and kickboxing, there's still room for some more conventional training methods. Whether it's the real thing or classes, strengthening your body can help you perform better.

While we are all in favor of you waxing hundreds of cars a week (see The Karate Kid) or meditating under frigid waterfalls, our workout regimen has you building strong legs (for fancy footwork), strong shoulders (for packing a punch), and a strong midsection and neck (in case you're on the receiving end of one of those blows).

Here's a workout strategy that should keep you in fighting shape.

 

Body Part Exercises
Legs and hips Squat or leg press
Leg curl
Abduction
Adduction
Back Pull-ups (assisted if necessary)
Dumbbell rows
Chest Bench press Dips (assisted if necessary)
Shoulders Military press
Lateral raise
Arms Seated biceps curl
Triceps kickback
Midsection Reverse crunch
Crunch
Oblique crunch
Back raise
Neck Flexion
Extension
Lateral flexion

The Least You Need to Know

  • No matter what the sport, improving your strength will help you on and off the court.
  • All the talent in the world won't help if you're sidelined with an injury.
  • Neck exercises may not sound exciting, but they're important for sports that involve crashes or contact.


|

Excerpted from he Complete Idiot's Guide to Weight Training © 2003 by Deidre Johnson-Cane and Jonathan Cane. All rights reserved including the right of reproduction in whole or in part in any form. Used by arrangement with Alpha Books, a member of Penguin Group (USA) Inc.

To order this book visit the Idiot's Guide website or call 1-800-253-6476.


stay connected

Sign up for our free email newsletters and receive the latest advice and information on all things parenting.

Enter your email address to sign up or manage your account.

Facebook icon Twitter icon Follow Us on Pinterest

editor’s picks

get ready for school!

We’ve got your
shopping list,
lunch menu,
and more.

GO

highlights

Join BIC on our mission to save handwriting and Fight For Your Write! Writing helps kids become better readers, boosts their confidence and sparks their creativity. Visit BICFightForYourWrite.com to sign our petition to save handwriting!

7 Tips for Reading Aloud to Babies & Toddlers
The AAP advises reading aloud to babies and toddlers because it boosts brain power and has many other benefits. Get some tips for making the most of story time with your tot!

Kindergarten Readiness App Wins Gold
Our Kindergarten Readiness app won the Gold Award of Excellence in the educational category at the 2014 Communicator Awards. This valuable checklist comes with games and activities to help your child practice the essential skills she needs for kindergarten. Download the Kindergarten Readiness app today!

How to Survive Summer Boredom
When the kids are home all day, every day, summer boredom strikes hard and fast. Learn the best summer boredom busters and tips for surviving until September.

12 Birthday Party Favors that Won't Get Thrown Away
The next time you're planning a birthday, forgo the penny candy and cheap toys. Send your guests home with one of these fun and creative party favor ideas!