terry

Work765,

I wish it were as simple as copying a routine from an existing lifter to establish your own program. Unfortunately, that can lead to unpredictable results and possibly injury.

To do strength training right for martial arts requires you to set out a multi-year progression that should include the following:

- Learn proper form
- Learn supplementary exercises as well as contrast exercises (chains & bands) and learn when AND WHY to use them
- Increase tendon strength
- Increase functional strength of prime movers
- Increase strength & coordination of stabilizer muscles
- Increase ability to perform under conditions aerobic stress and ATP deprivation
- Develop training methods that will help in recruiting of fast twitch (explosive) muscle fibers necessary for martial arts (note: bodybuilding methods specifically don't do this)

I would really recommend you get with a strength training coach to put in some solid fundamentals. A good coach can turn years into months in terms of your develoopment. Once you do that then you can tune your strength training for your yearly goals, whether that be competition sports, street, etc.

A good reference for the overall program (not particular exercises) would be "Periodized Strength Training" by Tudor Bompa. But that is in addition to, not a substitute for, a good coach.

Good luck,

Terry