Strength for Krav Maga – In a previous Blog, 6 Strength Training Exercises For Krav Maga I looked at some great core exercises to build strength.
Here we are going to take a look at a specific way of training to maximise strength gains, this method of training is called Reverse Pyramid Training (RPT).
Ok, so if you’ve done some lifting before or dabbled with the weights in the Gym or even just read about weight training in a magazine, your most likely familiar with the standard way that most people train, this being normally to start with a light warm up set or two of the exercise your about to undertake followed by any where in the region of 3-5 Sets of 8-10 Reps, usually progressively getting heavier as you get further into your sets.
So lets examine Reverse Pyramid Training, what is it? it’s different and it works – In RPT we are going to start with our heaviest lift first for a rep range of 4 Reps, in the second set we will drop the weight by 20% and push for 4-6 Reps and then again for a third Set. Thus we are starting with the heaviest weight first before your muscles are fatigued, which in turn recruits more muscle fibres to engage making you stronger.
To get the most out of RPT, we need to ensure maximum recovery, so 3 minutes between sets should be taken to allow you to put in maximum effort on your next set.
As a Krav Maga practitioner Strength isn’t our number one priority, it should be supplemental to us, for a average practitioner looking to increase strength 2 sessions equally spread out over a week would be appropriate, this also allows your nervous system to recover appropriately between workouts.
Now, I know what some of you Kravist’s are thinking, won’t strength training decrease my speed and endurance? Well, in short no, providing it is part of a well balanced regime. If you are worried about this, try doing a few rounds on the bag to finish up after your Reverse Pyramid Training.
If your interested in training with Chief Instructor Jeff Hollows at Krav Maga Newcastle, you can get in touch via the contact form.