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Originally Posted by lokate Can you please give me a example of how a workout can look like (Just one I can use as a guideline for example sets, reps, what kind of exercises, how many times a week etc., how about running etc.). |
Weights should be limited to improving your general strength so keep the reps to 5 or less. Many people try to build endurance by doing higher reps but it doesn't transfer well to martial arts, you're better off doing a few more rounds on the heavy bag or something more martial arts related. A martial artists has no need for a body building type program and has little use for isolation exercises like leg extensions and leg curls. You should focus on multi joint lifts that work a lot of muscles like: squats, deadlifts, different kinds of rows and presses, pullups, dips.
One idea is to pick 3 exercises: a push, a pull and a lower body. Do 5 sets of 5 reps three days/week. You can even alternate between 2 workouts:
Workout 1: Squats, military press, weighted pullups
Workout 2: Deadlifts, weighted dips, 1 arm rows
This might seem short but it will impove your overall strength without taking too much time from your martial arts workouts.
A lot of people believe in running to build endurance but it has been argued that long distance running doesn't work the same energy pathways that are used in martial arts. Better choices might include sprinting, heavy bag, high rep ballistic drills like dumbell snatches, hitting tires with a pipe, etc. There is a lot of informtaion in the articles section at
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