Strength & Specificity for Martial Arts Training

[Cross_Trainer]

I have a somewhat involved question for you guys on setting up an MA conditioning program. I have a solid knowledge of sports training and conditioning, but there's something that I've been wanting to clear up for a while, and hoped you could help me with. It will take a little while to get through, so I appreciate your patience. It's based on two premises that I've found, which are:

1. Sports endurance is primarily sports-specific. Therefore, in order to train sports-specific endurance, it is best to perform movements closely resembling the activity. Presumably, the best way to train "skill-endurance" (ability to perform MA skills when tired) would be repetition of the technique over and over again even after you get tired. To balance this out it would be necessary to practice frequently when NOT tired in order to keep technique where it should be.
2. Technical skills are best acquired through a mixture of drills and sparring.
3. Speed-Strength (power) in sports comes from fast-twitch muscle fibers, which are developed using powerlifting protocols (very heavy weights, 1-5 reps). Therefore, a powerlifter has greater POTENTIAL for explosive strength even if his actual weightlifting speed is slow. The best way for muscles to fire quickly, on the other hand, is to use explosive lifts (generally olympic, but would also include many kettlebell lifts if you use heavier weights)
4. Another excellent method of gaining functional strength is training to lift irregular, unwieldy objects (as in "strongman" training), with some endurance component attached.

THEREFORE...

Is it correct to assume that one of the optimal ways of getting the correct training for martial arts would consist of (obviously not all at the same time):

1) High Weight/Low Reps powerlifting methods for pure strength development (including the three powerlifts--deadlift, squat, bench---plus a few more to round it out, i.e. bent over rows, possibly bent press, and a few others)
2) Ballistic/explosive speed-strength development through olympic lifts plus the kettlebell lifts (only using weights that you can only do a few times, for power rather than endurance)
3) Lifting of irregular objects with some endurance component for functional strength("strongman" training)
4) sparring, drills, and repetition of techniques over and over again for a combination of endurance and technical skills.

Note: would have to be periodized one way or another, possibly running along westside principles

The most important part of this question hinges upon whether simply repeating the skill(s) over and over is the most efficient way (or a fairly efficient way) to train specific endurance. (for instance, sparring a lot of rounds really frequently) compared to other training methods (like sprinting, running, etc.)

Thank you for your time.

[Daddy_Cool]

This is a very difficult concept, as the verdict is still out on the theory of specificity(many people would deny that). I've read studies that back up the theory, and I have also read the contrary. Some studies suggest that if one wanted to be a better arm wrestler, the best way to get better is to practice arm wrestling. That much is clear... but the studies suggest that even powerlifting, or any other kind of training will not help in making one a better arm wrestler. I have also read studies that suggest quite the contrary. Logically one would assume that strengthining muscles would enable one to punch or kick harder. If one can punch or kick hard, wouldn't strengthining ones arms and legs even further assist in making one's punches and kicks harder? Many people I know swear that they've made great improvement in their martial arts after incorporating a weight training program. I am reminded of reading about a study scientists performed at yale in the 1950's with their swim team. They decided that the swimmers were not improving enough, and incorporated a weight training program. After a few weeks of weight training, the swimmers had made a significant increase in their lap times.

Have any of you noticed improvement in martial arts, since taking up weight training? Have any of you found that weight training hindered your progress?

[EmptyneSs]

i have been weightlifting and doing martial arts for 4 years now. they go hand in hand and are pretty much the same thing. when im training in martial arts doing bagwork, or grappling or sparring im conditioning my body in certain ways. when im in the health club lifting weights and doing cardio, i am also conditioning my body in different ways. all im really doing is workout out more than usual. dont get me wrong though, i dont sit in the gym and do arm curls all day. i dont workout like that. i do a variety of exercises, lifts, and workouts in addition to the ones i have to do in ma training. the results have been great and ive only been progressing.

i dont understand why people think lifting weights and working out will hinder them? how could it in anyway hinder you? all u are doing is strengthening your body. many people assume if they lift weights they are all of a sudden going to gain so much mass that they will be "too big" and "too slow" . the fact is even if u worked out for years, u still wont even be big unless u take roids or u are huge and bulky to begin with. also keep in mind u have to workout smart. i see guys in the gym spending tons of time on biceps only or chest only, and people working out only for mass. thats not the proper way to work out. u need to do workouts that really challenge you u in different ways, not tons of sets of arm curls. u need to do shit like pullups, seated rows, bench press, dips, crunches, situps, leg lifts, roman chair situps, squats, deadlifts, shoulder presses, upright rows and other lifts in a range of different sets.

sometimes when i want a really hard workout i will go to the gym and do a fully body workout with weights and then go home drink a protein shake, and then go to bjj to grapple for a few hours in bjj so i can have my muscles worked even more. it makes them more sore than usual the next day and gives them more definition. lifting before muay thai has the same results as well since doing bagwork, throwing kicks and punches, sittups, pushups, squats and rotating your hips constantly really workout your whole body.the results have been phenomenal. ive never had abbs till now as the vigorous workouts combined with martial arts conditioning has strengthened and defined my body more than either one alone could.bjj and weightlifting has also made my grip strength rediculous too. i reccomend it to all.

[Daddy_Cool]

I personally feel that incorporating a weight program has helped me a tremendous amount with my martial arts. The theory of specificity suggests that the closer the exercise mimics the activity, the better the results will be. Are there really any weight exercises that don't mimic a movement in martial arts? How different is a bench press movement from a straight punch? Are cable crossovers that different from a hook? Does being able to squat a tremendous amount of weight not help in certain grappling situations... or help strengthen ones ability to fire out a side kick? I firmly believe that any weight exercise, relatively mimics a situation a martial artist will encounter in combat. Therefore, I believe that specificity doesn't really apply to martial arts in the first place. As long as one is lifting for power as opposed to hypertrophy..... I can only see weight training as being beneficial.

Crosstrainer, your program looks very good. I would advise using such a program.

[darkrelevance]

a lower weight/ high rep excercise for muscular endurance would also be very beneficial.

[NINE#]

I think you make some great, and very valid points. However, to achieve your full potential in generating explosivity you shouldn't restrict yourself to machines.

If all you do is work the machines day in day out you are restricting your muscle to performing that specific technique. However, if you use free weights and do a lot of compound exercises, aswell as training on some machinery you will achieve greater results.

For example, I only train Isolation exercises (on machinery) for my Abdominals and some shoulder work. The rest I perform with heavy free weights.

Of course everyone's way of training is different and I always willing to "empty my cup so that it may be filled"

NINE#

[Oreomeister365]

so generally, as far as weights go, high weight low rep explosive sets are the way to go?

[Daddy_Cool]

so generally, as far as weights go, high weight low rep explosive sets are the way to go?

If power is your goal, that's correct. If your goal is hypertrophy, you would have a higher rep range.