Weight Training for Martial Arts

00MARTZ00

Hi folks
Just wondering if anyone knows of a decent weight training program for martial arts, ideally a program that can be done over two days as the ill be training over another 4.
Any info or advice would be really appreciated.
Thanks

Niall0

00MARTZ00 wrote: »

Hi folks
Just wondering if anyone knows of a decent weight training program for martial arts, ideally a program that can be done over two days as the ill be training over another 4.
Any info or advice would be really appreciated.
Thanks

First of all what martial arts do you do?

scottie pippen

00MARTZ00 wrote: »

Hi folks
Just wondering if anyone knows of a decent weight training program for martial arts, ideally a program that can be done over two days as the ill be training over another 4.
Any info or advice would be really appreciated.
Thanks

mark rippetoe's starting strength program, idealy you you train 3 times a week on non consecutive days, but you could still gain strength using it twice a week.

Its based around
squats, bench press, over head press, dead lift power cleans.

work out A is

Squat 3 sets of 5 reps
bench 3 sets of 5 reps
Cleans 3 sets of 5 reps,

work out B is
Squat 3 sets of 5 reps
over head press 3 sets of 5 reps
dead lift 1 sets of 5 reps

you add small amount of weight tot he bar each training day.

alternatively you could try strong-lifts 5x5,
its very similar to above but you are doing 5 sets of 5 reps, and you are doing barbel rows instead of power cleans, there is a free app for iPhone that helps you track you track your progress.this also ideally should be done 3 times a week, alternating between work out A & B.


both are decent, I've done well on both at different stages of my life



I train at kickboxing 2 - 3 times a week, and making good progress with SL 5x5.


might be a bit too much volume depending on your martial art, what do you train in?

Doug Cartel

Starting strength is a good place to start, but it's really worth your time to get some coaching to make sure you are doing the lifts right, especially the squat. Squats done right are really beneficial, but done wrong they will wreck you, and with the volume of squatting SS includes, this could seriously impact the time you have to train martial arts.

I think it's also worth doing some mobility work along with programs like Starting Strength or Stronglifts.

00MARTZ00

Niall0 wrote: »

First of all what martial arts do you do?

Sorry for late reply. At the moment doing thai boxing possibly looking into a bit of bjj aswell.

cowzerp

O'k, I'm not going to start advising on what to do but what i will say is Bench press with a barbell does not belong in any sporting program.

OLDMAN1

cowzerp wrote: »

O'k, I'm not going to start advising on what to do but what i will say is Bench press with a barbell does not belong in any sporting program.

WHY?

scottie pippen

cowzerp wrote: »

O'k, I'm not going to start advising on what to do but what i will say is Bench press with a barbell does not belong in any sporting program.

you seem to know your stuff - I wouldn't mind hearing your opinion?

Kettlebells?

cowzerp

cowzerp wrote: »

O'k, I'm not going to start advising on what to do but what i will say is Bench press with a barbell does not belong in any sporting program.

Why not? Surely increasing an athletes strength can only benefit them, provided it.doesn't interfere with the sport specific training of course and is periodised correctly!
Increased strength leads to increased powe.

cowzerp

OLDMAN1 wrote: »

WHY?

It's just so rigid and unnatural, a very simpe swap over would be Dumbell chest press-functionally working the same muscles and through a more realistic range of motion to dumbells.

scottie pippen wrote: »

you seem to know your stuff - I wouldn't mind hearing your opinion?

Kettlebells?

Kettlebells are fine, a bit gimmicky at the moment but like lot's of exercise devices are a good part of a functional program

Deleted User wrote: »

Why not? Surely increasing an athletes strength can only benefit them, provided it.doesn't interfere with the sport specific training of course and is periodised correctly!
Increased strength leads to increased powe.

It's just not functional so the strength will not transfer to functional activity to well.

Doug Cartel

cowzerp wrote: »

O'k, I'm not going to start advising on what to do but what i will say is Bench press with a barbell does not belong in any sporting program.

In a sport-specific program for thai boxing or BJJ, maybe not - but as part of a beginner's weight program to get to build general physical preparedness, I'd say it's fairly decent. A lot of the big name athletics trainers still have it in their programs.

Most people probably put too much emphasis on it, but getting rid of it is throwing the baby out with the bath-water.

cowzerp

Doug Cartel wrote: »

In a sport-specific program for thai boxing or BJJ, maybe not - but as part of a beginner's weight program to get to build general physical preparedness, I'd say it's fairly decent. A lot of the big name athletics trainers still have it in their programs.

It's weight training for martial arts, not general strenght-Bench press is only functional for bench pressing, also this exercises is responsible for many a shoulder injury-simply put it's vastly over rated and over used, ok for a starter program to get muscles used to working out, but after that only off season would i look at it..

00MARTZ00

So you reckon substitute the dumbell chest press instead would be more suited for martial arts then cowzerp?

cowzerp

00MARTZ00 wrote: »

So you reckon substitute the dumbell chest press instead would be more suited for martial arts then cowzerp?

And maybe do some dumbell presses on a fit ball for a change too.

Barbell is ok for starting out and coming back after layoff, but nothing functional about it.

00MARTZ00

Thanks for the help folks

Doug Cartel

If you do starting strength and you start changing around the exercises, then YNDTP.

jigglypuffstuff

cowzerp wrote: »

Bench press with a barbell does not belong in any sporting program.

+1 .....stick with the dumbells here OP

Mellor

cowzerp wrote: »

It's weight training for martial arts, not general strenght-Bench press is only functional for bench pressing, also this exercises is responsible for many a shoulder injury-simply put it's vastly over rated and over used, ok for a starter program to get muscles used to working out, but after that only off season would i look at it..

I agree that its over rated by most gym go-ers, and legs training generally under-rated. And that isolating L/R muscle in general is a good idea. But I think its a bit of a knee jerk reaction to throw it out altogether, the same could apply to lots of exercises.
Dumbbell and barbell both have their own advantages, but realistically if you train with a barbell add weight to your max bench press , you'll also be stronger with dumbbell BP. I think doing both is a good idea.

Injuries are caused by stupid training, regardless of exercise.

Weight training as part of a larger MA program, imo, in mainly concerned with strength increases. Apply that strength in a functional manner is done elsewhere.