weighttraining and martial arts

[Scott Bolinger]

it just depends on what kind of build your going for. When I was heavy into competition, i'd lift 3 days a week, spared afterwards, then i'd do karate and heavy bag work 2 or 3 days a week. I was at 145 pounds. But i'd also run a couple miles in the mornings. Usually get in 5 or 6 days a week training, take 1 or 2 days off for recovery.

Scot, thank you very much for explaining. Sometimes I think 3 times a week strengthtraining is to much because you have to train martial arts to.
Wat do you think?

[DickHardman]

Thanks duys for reacting.
Dick, can you please give me a example off your splitschedule (what kind off exercises, sets, reps)?
And what exercise you do on wich day?

i only lift twice a week now so i can do 3 days of ma training as well.

my current routine is like this

day 1 on sat or sun -

bench press - 4 sets 10 reps
incline bench press -3 sets 10 reps
dumbell bench presses - 3 sets 10 reps
tricep extensions - 4 sets 10 reps
shoulder press - 4 sets 10 reps
leg press - 5 sets 10-12 reps



day 2 on wed or thursday -

seated cable rows - 4 sets 10 reps
pullups - 3 sets 10 reps
back extensions on exercise ball - 3 sets 20 reps
preacher curls - 4 sets 10 reps
calf raises - 4 sets 10 reps
crunches on exercise ball - 5 sets 50 reps

[lokate]

Thanks

Thanks duys for reacting.
Dick, can you please give me a example off your splitschedule (what kind off exercises, sets, reps)?
And what exercise you do on wich day?

Scot, thank you very much for explaining. Sometimes I think 3 times a week strengthtraining is to much because you have to train martial arts to.
Wat do you think?

[Scott Bolinger]

if you have a medicine ball you could do leg extensions and leg curls. You'll still need to work on your legs some way. Jump rope and running, work on some polymetrics would be a good way to help boost your legs. If you run, have some spots were you run up hill. You can switch back and for between regular running days and sprint days, doing 10 sets of 100 yard dashes. Part up polymetrics would be skipping, and bunny hop up and down a hill. that'll burn up the legs. Jump up and down off of stairs or a wood box. I have a tape called "Coaching Olympic Style Boxing" that has alot of good polymetric ideas to do. But if you get into polymetrics, you'll learn different routines you can do without the use of weights, untill you expand your weight set and toning program.

the one arm pull up would be a one are row. You basically get a dumbell, put one hand on a bench and hange the other one holding the dumbell and bring it up to your armpit and do 2 sets of 10

on the butterflies, you get 2 doubles, if you havn't done butterflies, i'd probably start with 20 lbs on each hand so you get the feel of it. Lay down on your back on a bench, put your arms out in front of you, then slowly bring your arms down to the sides, keeping your elbows slightly bent.


if your going for more endurance type of training, i'd go more of the 3 sets of 10 rather than 5 sets of 5. 5X5 is more for bulk/strength building. Were you want to go with more repetition to get that explosive power.

[DickHardman]

I have read a lott off routines etc. for strengthtraining for martial arts but when I see that sometimes people train 3 or 4 days for strength I wonder how they manage to train there martial arts.
I think strengthtraining must be a supplementary training, not the training itself if your sports is martial arts.
I have done all kinds of strengthtraining routines, sometimes they were so demanding that I didnt have any energy left for my martial arts training so for weeks I only did strengthttraining.

Now I have read different things about for example H.I.T. training from Mike Mentzer. You only train one time every 4th day so you have enough time to train martial arts.

Then I read articels on www. crossfit.com there they have WOD's (workout off the day) wich you can follow. It only takes 20 minutes orso so you can do it before work and at night you can train martial arts.

But I dont know if thats good to.
Is there anyone outthere who have tried a good solid routine that build strength, muscles and leave enough energy left for martial arts training?

I am so long training in martial arts and I didnt thought much about special strengthtraining.
There must be guys outthere who have had the same exerpience.
I train mostly streetfighting, so kicking, punching, grabbing, floorwork etc.
I train with weights at home so I dont have any pulley-stuff, just a bench, weights, barbell, dumbells, bullworker, expanders, and I can do dips and pull-ups.
Hope someone can help me.

i say just stick to basic compound lifts cause they hit everything pretty much, and then martial arts will fine tune everything else.

bench press
seated cable rows
pullups
shoulder press
leg press/squat

u can do these all in one workout, or beak it down however you want.

i made myself a 2 day a week lifting routine so i would still have energy to train hard in martial arts as well and it went something like this.

day 1 - chest/triceps/shoulders/leg press
day 2 - back/biceps/calves/abbs

u can stack your lifting workouts with your martial arts workouts as well if you want to really get sore, but you may not have the energy to do anything for the next few days. for example, try lifting at the gym on a back/biceps/abbs day and then go str8 to jiu jitsu practice afterwards. your body is going to be on fire on the next day inmop i havent been able to tear up muscle fibers and tire my muscles any better way then stacking the lifting with the ma training. however, as i said, it takes its toll and has its downside as you prob wont be able to train for a few days afterwards. thats why im doing the 2 day routine right now.

[treelizard]

Don't do leg extensions.

http://www.t-nation.com/readTopic.do?id=1306675

[lokate]

Hello Scot

Thanks you very much for your routine
Looks very good to me.
Can you please explain the follwing exercises?

10 leg lifts
2 sets of 10 one arm pull-up (dumb bell pull up)
5 sets of 5 butter flies

And last question: I cant do 5 sets of 5 leg extension
5 sets of 5 leg curls

because I dont have such a machine (I only have free weights) what can I do else?

Hope you can explain the exercises?

Sincerally

Wim

[Scott Bolinger]

this is the workout I try and do 3 times a week.

http://www.warriorrage.com/forums/index.php?showtopic=70

[lokate]

Hello Veganfighter

Thank you very much for the links. I think the 5x5 programm from Bill Pearl is realy a nice one.

I have the book off the Dinosaur training but the routine off Bill Pearl looks better, I cant explain why but to me it does.

Thanks again.

[deathstrike]

Lift in the mornings so you have enough energy left for MA class in the evening. The only equipment you need is a bench, squat rack, Barbell, dumbells, BB/DB plates. A 5x5 set rep scheme routine of compound exercise is an excellent way to build strength and power.

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Also, buy a copy of Dinosaur Training by Brooks D. Kubik.
Here are some good websites for MA strength conditioning.

http://www.dragondoor.com/articler/mode3/153/

http://www.dragondoor.com/

http://www.mikemahler.com/

[lokate]

I have read a lott off routines etc. for strengthtraining for martial arts but when I see that sometimes people train 3 or 4 days for strength I wonder how they manage to train there martial arts.
I think strengthtraining must be a supplementary training, not the training itself if your sports is martial arts.
I have done all kinds of strengthtraining routines, sometimes they were so demanding that I didnt have any energy left for my martial arts training so for weeks I only did strengthttraining.

Now I have read different things about for example H.I.T. training from Mike Mentzer. You only train one time every 4th day so you have enough time to train martial arts.

Then I read articels on www. crossfit.com there they have WOD's (workout off the day) wich you can follow. It only takes 20 minutes orso so you can do it before work and at night you can train martial arts.

But I dont know if thats good to.
Is there anyone outthere who have tried a good solid routine that build strength, muscles and leave enough energy left for martial arts training?

I am so long training in martial arts and I didnt thought much about special strengthtraining.
There must be guys outthere who have had the same exerpience.
I train mostly streetfighting, so kicking, punching, grabbing, floorwork etc.
I train with weights at home so I dont have any pulley-stuff, just a bench, weights, barbell, dumbells, bullworker, expanders, and I can do dips and pull-ups.
Hope someone can help me.