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Originally Posted by Nonamy
My goals are not specific.
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If your goals are not specific then how do you expect to find spedific answers?
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I want train train for strength, power and cardiovascular health. Like a martial artist.
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I suggest joing a local Studio and training there.
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I would be happy if someone answers those questions 
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The best person to answer your questions is you! Go get to work on finding what you seek.