cwheeler33
Level 6 Valued Member
The base Amosov routine covers a lot of ground, but I feel like some stuff is missing. What do you think of the following? Have your own ideas, share them.
The following is for a martial artist that incorporates other RKC/StrongFirst routines and principles. Small joints such as hands, feet, and neck would normally be covered in a martial arts class warm up so do not need to be here. For similar reasons I don't need to push very high numbers for any one exercise here, invariably instructors love squats, crunches, and push-ups....
I had a previous routine very similar to this one that worked well for me. In that one I used Warrior3 for reps instead of time and the other in that small sequence didn't exist. In the beginning it helped my balance and throws, but eventually become a problem because I didn't open the hips enough for my throws... So standing half moon and the others needed to be included.
besides this, at the moment I am also doing the following to recover from Covid19:
Lunch I have my 30min walks
Evenings I have my solo martial art technique work (think mixing kosen Judo, Karate, Aikido )
throughout the day GtG (6 sets of OAP, Pistols, Pullups for very low reps)
Once my base health (breath) is back up to "normal" then I can get back to S&S and other heavier goals...
Again, if other people worked on their own routines, I'd love to see them and hear why they chose what they chose including their numbers...
The following is for a martial artist that incorporates other RKC/StrongFirst routines and principles. Small joints such as hands, feet, and neck would normally be covered in a martial arts class warm up so do not need to be here. For similar reasons I don't need to push very high numbers for any one exercise here, invariably instructors love squats, crunches, and push-ups....
I had a previous routine very similar to this one that worked well for me. In that one I used Warrior3 for reps instead of time and the other in that small sequence didn't exist. In the beginning it helped my balance and throws, but eventually become a problem because I didn't open the hips enough for my throws... So standing half moon and the others needed to be included.
Rep or Time | Exercise | Notes |
---|---|---|
25 | Hindu Squat | |
25 / 25 | Five Point Lunge | |
50sec L / 50sec R | Standing Side Bend Pose | |
25 | Straight Arm Circles | |
25 | Deep Squat | |
25 / 25 | Cossack Squat | |
25 sec | Forward Bend Stretch | *don't stand back up, start walking your hands out to the push-up |
25 | Push-ups | |
25 | Cat / Camel | |
25 | Hindu Push-up | |
50sec L / 50sec R | Warrior 3 | *or do Warrior 3 to Half Moon as a sequence, 10 sec each position and repeat 5 times |
50sec L / 50sec R | Warrior 1 | *or do Warrior 3 to Half Moon as a sequence, 10 sec each position and repeat 5 times |
50sec L / 50sec R | Lord of the Dance | *or do Warrior 3 to Half Moon as a sequence, 10 sec each position and repeat 5 times |
50sec L / 50sec R | Extended Side Angle Pose | *or do Warrior 3 to Half Moon as a sequence, 10 sec each position and repeat 5 times |
50sec L / 50sec R | Half Moon | *or do Warrior 3 to Half Moon as a sequence, 10 sec each position and repeat 5 times |
25 | Reverse Table | |
25 / 25 | Shin Box | |
25 | Superman | |
25 / 25 | Egyptian Shoulder Roll | |
25 / 25 | Torso Twist | |
50sec L / 50sec R | Wild Thing | |
25 / 25 | Dead Bug | |
25 | Lying Leg/Hip Raises | |
50sec L / 50sec R | Half Lord of Fish stretch | |
25 | Stomach Vacuum |
besides this, at the moment I am also doing the following to recover from Covid19:
Lunch I have my 30min walks
Evenings I have my solo martial art technique work (think mixing kosen Judo, Karate, Aikido )
throughout the day GtG (6 sets of OAP, Pistols, Pullups for very low reps)
Once my base health (breath) is back up to "normal" then I can get back to S&S and other heavier goals...
Again, if other people worked on their own routines, I'd love to see them and hear why they chose what they chose including their numbers...