Dr. Krav...nose, throat, and groin.
Join Date: Aug 2007
Run. Jump rope, works too. Go to the gym in your school and train something besides your chest and biceps. Ask the coach, he'll show you exercises for every major muscle group. Train your back,...YOUR CORE is crucial, and remember your core is Not JUST abs, it is all the muscles that supprt ther "trunk" of your body. Your shoulders (look at the deltoid muscles on the "corner" of the shoulder in a lot of fighters..)are important. Train the muscles in your legs. Jumping rope and running will help, also train for explosive strength, you can jump up and off boxes of varying heights.
At your age and size, anything that makes you sweat is good, pretty much. If it does so while making muscles sore that your current program doesn't (anything other than chest and biceps), that is good too. Hit your triceps (back of the arms), you can do these really easily wihout weights by doing dips off a bench. Do pushups at varying widths to hit all different parts of your arms and chest. Do situps and crunches, some with a "twist" through the motion to hit your core. Work up to pullups. Grab two weights and "shrug" them to hit your trapezius muscles. Take those weights or lighter and raise your hands up to make a "t" to train your delts. Grab two big books, and pinch them together, hang your hands by your side...this should be hard at first, training your grip strength...while doing so, do those same shrugs and deltoid exercises....two birds, one stone.
You have a wonderful advantage...YOUTH. You would be amazed what a good diet and an hour (or less!) a day, or three bigger workouts a week plus some cardio every day will do for you.
The skills and fitness that you want are THERE for the taking.
Once you have it, you will be so proud of it, you will never let it go.
Holy crap...ddin't realize how much I had just written.