5 most important weight exercises for martial artists

[Kinderknight]

I am looking for two more weight training exercises to supplement the three that I have been doing.

The three exercises are Bench Press, Leg Press and Rows (close grip/wide grip).

Any suggestions as to what the other two I should add?


-Kinderknight

[billywest1924]

weights

pull ups & dips or you could drop the rows for the pull ups and add curls if you train your biceps directly

[falcon3624]

It won't hurt you to get in a full workout. I work out on Monday, Wednesday, and Friday. I do BJJ and MT on Tuesday, Thursday, and Saturday.

Monday: triceps and chest
Tuesday: BJJ and MT (2 hours)
Wednesday: biceps and back
Thursday: BJJ and MT (2 hours)
Friday: shoulders and legs
Saturday: BJJ and MT (5 hours)

[Tcell]

Deadlift & squats are two you could try adding.
A variation of squats is to use your training partner as the weight to the front as though it's your wedding day & piggyback style.

Cheers
Jez

[Arms_Of_Thor]

Deadlift,pullups,benchpress,millitarypress,bentover row.

[Gunjin]

Try the Clean or if you have the shoulder strength the Clean & Press. It's a great movement that works out your neck, shoulders, forearms, and legs. And yes Deadlifts are a great exercise to do as well.

[falcon3624]

Triceps and chest: flat bench, incline bench, decline bench, tricep extension (I try to do at least 4 different extensions), butterfly, and dips.

Biceps and back: lateral pulldowns, reverse pulldowns, pull-ups, curl, hammer curl, and reverse curl.

Shoulders and legs: squats, leg press, quad extensions, calf extensions, side lifts, front lifts, inner rotating pulls, outer rotating pulls, low to high cross lift, dead lift, and military press.

[grimel]

Abs and shoulders.

[RobertG]

Re: 5 most important weight exercises for martial artists

Originally posted by Kinderknight
I am looking for two more weight training exercises to supplement the three that I have been doing.

The three exercises are Bench Press, Leg Press and Rows (close grip/wide grip).

Any suggestions as to what the other two I should add?


-Kinderknight

Why are you just doing 3 exercises to begin with? And why stop with 5? I'm just curious as to what the reasoning is behind this sort of routine (unless its just lack of time)?

[Kinderknight]

5 most important weight exercises for martial artists

Dear Robert G,

I was looking for compound weight lifting exercises that would save me time. It is my intention NOT to do 20 different exercises three times a week while practicing martial arts several hours a week, aside from having a full-time job and a family. It is just my personal choice and not meant to degrade anyone who wants to do other weight training exercises.

Another concern is that I am probably older than most at age 53, and do not have the kind of physique and stamina as the young bucks who can train everyday or every other day intermingled with martial arts training day in and day out. I can only do the limited but to me effective 3 to 5 weight training exercises twice a week, and go to martial arts classes three times a week for two hours each. To me, that is the maximum I can handle and quite a goal to achieve, given the fact that for all the time before now I hardly ever exercised. I have been pretty much a couch potato since college, a job, a wife and a family....

-Kinderknight

[Seiryuzenshin]

If you are going to add anything, at least add squats. If you don't squat, you aren't squat.

It works nearly the entire body, in more ways than just strength. It is good for your cardiovascular system, as well.

It builds over-all core bodily power.

[Kirves]

My base routine is: Deadlifts (bent-legged), Barbell Rows, Dips and Standing Presses.

[sercuerdas]

power cleans(legs, back,traps,arms,grip,and abs)

lunges(legs, balance,grip)

pull ups(back,arms,grip)

single arm bench presses(chest,shoulders,triceps,abs,and balance)

hanging leg raises(abs,hip flexers)

this is a good over all work out

[NWPTrainer]

Professional personal trainer input....

If you can only do a short workout a couple times a week and want to focus in martial arts/combatives fitness....

Monday/wednesday/friday, or tue/thur/sat.....

Squats....3 sets of 8-12 reps
Deadlifts....3 sets of 8-12 reps
Pull-ups...3 sets of 8-12 reps (if this is too much initially, do 1 set of pull-ups to temporary muscle failure, then do the other two sets as seated cable pulldowns. Do either ith a medium grip, palms facing away from you...)
Bent Barbell Rows...3 sets of 8-12 reps
Dumbbell Bench Press....THis is better than a barbell bench because it initiates more of a proprioceptive response...More in tune with what your muscles are doing in a fight......
Parallel Dips...3 sets of 12-15
Overhead Dumbell Presses...2 sets of 8-12
Upright Barbell Rows...2 sets of 8-12 reps
Push-Ups....2 sets to temporary muscle failure....

Rest for 60-90 seconds between sets.....

At the end of the push-ups...rest for 5 minutes...get some water...walk around a little..ogle the cardiomachine bunnies.......

Then come back and do one set of Power cleans....DEadlift to an upright row to an overhead press. Heavy enough weight to restrict you to no more than ten reps...

That's it....You're looking at a thrity minute workout, three times a week....Do some core work on your off days...do cardio......Ezgt right.....

Giving someone fitness training advice online is a bitch because there are so many variables, but...this is a good general outline.....THis should help you make gains for a few months anyway.....It also assumes you have some degree of strength training background...

If you don;t...talk to a trainer at your gym to learn proper form for the exercises...There is no quicker way to ruin your training than to hurt yourself cause you were too cheap to learn the proper form......and just bnecause the local bodybuilder does it one way doesn;t make it the right form to use.....

RLTW

[Grifter]

Your going to need to do way more than 5 exercise to get a reall good workout. My weight lifting coach make us do 3 exercise per muscle group. 8 rep 3 set