Weight Training and Martial Arts

Baldie

Do any of you guys do weight training as well as yur martial arts?

If so, what kind of routines do ye do?

I tried it for about two weeks and I found myself being wrecked at the end of the week.

I'd go to the gym on Monday, do my chest shoulders and triceps. Ju Jitsu on Tuesday was tough, especially the warm up. I'd manage about 15 push ups and no more after that. I'd usually bang out the 30 - 40 that we would sometimes do. (We wouldn't do push ups every day)

On Wednesday I'd do my legs, be sore on Thursday for training. Come friday I'd try and do my back and biceps. I'd do abs each day. A 5 - 10 jog on the treadmill to warm up. I'd spend about an hour in the gym each day.

Saturday... unable to move out of bed....

In the gym I'd go for repetitions more then weight lifting to try and build up my range of motion and flexibility.

Am i just burning myself out? What do you guys do that do go to the gym?

Cheers...

Colm_OReilly

You sound burnt out Baldie.

How fit are you to begin with? This determines how much you can do each week. Also, what other commitments require your energy. It's easy(well, easier) for full time athletes to train a couple of hours each day as they don't have work commitments as well.

What sort of routine are you doing? And why are you doing it? If we know this we can help you out better.

Quick advice:
-Do compound exercises
-Do not do cardio on top of resistance training
-Max 40minutes weight lifting.(You shouldn't be spending more than 60-90seconds between sets and 90-120secs between exercises, particularly if you're not lifting seriously)
-If you buy any book on resistance training, get Explosive Lifting for Sports by Harvey Newton. The best book I've read not only on explosive lifting but on strength development in general.

Hope this helps,
Colm

Baldie

Colm_OReilly wrote:

You sound burnt out Baldie.

How fit are you to begin with? This determines how much you can do each week. Also, what other commitments require your energy. It's easy(well, easier) for full time athletes to train a couple of hours each day as they don't have work commitments as well.

What sort of routine are you doing? And why are you doing it? If we know this we can help you out better.

Quick advice:
-Do compound exercises
-Do not do cardio on top of resistance training
-Max 40minutes weight lifting.(You shouldn't be spending more than 60-90seconds between sets and 90-120secs between exercises, particularly if you're not lifting seriously)
-If you buy any book on resistance training, get Explosive Lifting for Sports by Harvey Newton. The best book I've read not only on explosive lifting but on strength development in general.

Hope this helps,
Colm

I failed to mention that the last time I did the two together was about 6 months ago. I gave up the weights because im more interested in the ju jitsu. I've been doing weights on and off for a few years now. Im no Arnie but I like to stay in shape.

I was doing the weights just to try and stay in shape and build up some strenght and flexibility. Im up for work for 07:30 every second week. And 10am the other weeks.

I'd comsider myself to be reasonably fit. Fitter then most of my mates anyway.

Here's a rough outline of the routine i was doing:

Monday:
Bench Press
Incline Bench
Flyes
Shoulder Press
Laterial raise
Bent over Laterial Raise
Skull Crushers
Pull Downs
Abs. (AB roller & Leg Lifts)

Wednesday:
Squats
Leg Press
Leg Curls
Calf Raises
Seated Calf Raises
Abs.

Friday:
Deadlift
T Bar row
Laterial Pull Down.
Dumbell Row.
Barbell Curl
Seated Dumbell Curl
Abs.

dent

What kind of exercises are you doing in Jujutsu. If you are doing push ups etc its the same as a weights session.

So if your doing Jujutsu on Tuesday maybe on Wednesday instead of doing weights go for a jog.

Baldie

dent wrote:

What kind of excercies are you doing in Jujutsu. If you are doing pushups etc its the same as a weights session.

So if your doing Jujtsu on Tuesday maybe on Wednesday instead of doing weights go for a jog.

Our warm up usually consists of jogging (5 - 10mins), jumping jacks, squats, sit ups, push ups and stretches in a circuit traning routine for about 15 - 20 minutes.

If I go for a jog on Wednesday then won't i be missing out on my leg workout out? So on Monday and Friday I'll be doing my upper body and after a while i'll be built up on my upper body and I'll have chicken legs....

I want to work my entire body during one week. Im using the JuJitsu training for my cardio so I don't really want to be going jogging as well.

dent

Baldie wrote:

Our warm up usually consists of jogging (5 - 10mins), jumping jacks, squats, sit ups, push ups and stretches in a circuit traning routine for about 15 - 20 minutes.

If I go for a jog on Wednesday then won't i be missing out on my leg workout out? So on Monday and Friday I'll be doing my upper body and after a while i'll be built up on my upper body and I'll have chicken legs....

I want to work my entire body during one week. Im using the JuJitsu training for my cardio so I don't really want to be going jogging as well.

To be honest though I'd say your Jujutsu training is working more than just your
cardio.

A good 40 minute jog will work your legs for you

Maybe just try Monday upper body and Friday Lower body.

I would not dismiss the jogging though. I can punch pads and throw all day but when it comes to jogging I really really suffer.

Colm_OReilly

Baldie,

Thanks for replying.

As for your routine there's a lot of crossover in the areas that you're training. In fact you could probably get along fine with just the Bench Press for your chest,shoulders and triceps. If you want to do any supplementary training do hindu pushups and dive bombers. Add a set of Dead Lifts and you've pretty much done a total body workout.

The Clean and Press is an AWESOME exercise, and I cannot recommend it enough.

Weight training won't improve flexibility. Your prob better off just stretching everytime you stand up.


Hope this helps,
Colm

Oh and don't neglect the Cardio!

Musashi

I used to do a fair bit of weights when I trained for comps. mainly as all the cardio training made me too light and I got killed by bigger lads if the weight classes were big.
I had a three day split routine with two days of TaeKwonDo and four days where I jogged as well.
It was all too much really and I was just sick all the time.
Looking back I reckon my workouts were too Bodybuilding based,I'd have been better off with the big three lifts and leave all the fiddly little splits alone.Less time spent on steady state cardio in favour of more Fartlek style training and some 100-400 metre sprint training once a week would have been way more efficient in time and results.
Looking at your training split it looks like your hitting a couple big muscle groups per session.If you'd like to stick with this type split ,I'd try train a large and small group in one day,and try to combine antagonistic pairings for active recovery.Say like this.

Monday
Incline Bench (while your fresh)
Flat Bench (well warmed now and using CAT Movements)
Flyes (lock the elbows and burn!)

That's all pectoral,with a bit of Pec/Delt tie-in,more so if your pressing Dumb Bells.But pushing moves use the Triceps as well,so for the other sets I'd hit Biceps,opposite group and your flushing blood through the arm helping the Tri to recover.

Standing barbell curls (leaning back into a wall so no swinging)
Alternate seated Dumbell Curls
Hammer Curls or 21's if you want to torture it.

It may be as well to alternate chest and Bi's every second set so chest recovers while you do standing curls and work down the list.Sets and reps are up to yourself,you know what your training is like.


Second session I'd make all legs,Squats and Deads being the Daddy!
If I squatted or deadlifted heavy I'd be able for nothing else,I know some lads do shoulders this day as well but legs are so hard!!


Third session you hit the Back and Triceps,big and small,opposing movements again.Chins are king for the back,or pull downs if you can't get at a chinning bar.One arm rows,bent over rows like Dorian Yates it's all good.

Anything else your best bet would be the fitness forum here on boards,Jak,Easygainer or Logic1 are all well up on training for mass and sports.
Best of luck with it man!

Baldie

Thanks for the reples Colm and Musashi,

If I train my Chest and Biceps on Monday, and Back and Triceps on Friday like you suggested, then won't I be training my triceps and biceps twice a week? Think about it, most chest exercises also work your triceps to an extent, and the same goes for back exercises and biceps. I read on another forom before that you should work your triceps and chest, and back and biceps on th same day so that your triceps and biceps get worked once a week instead of two. It made sense to me when I read it anyway.

It was a very good reply Musashi, just what I was looking for. So basically I should concentrate on Olympic style lifts (Clean and Press) and compound exercises (Bench Press, Deadlift, Squat) ?

I'll try and throw something together and give it a go anyway

dudara

That's good advice there Baldie. It really sounds like you were overtraining and trying to too many things. just concentrate on the fundamentals like a good ass-to-the-floor squat, good olympic lifts. You're getting lots of training via JJ that you don't realise, so just focus on fundamental strength for now.

Baldie

Ok guys, I've thrown something together.

Monday: Incline Bench
Bench Press

Barbell Curl
Alternate Seated Dunbell Curl

Tuesday: Squats
Deadlift

Shoulder Press
Laterial Raise

Friday: Chin Ups/Pull Downs
One Arm Bent Over Row

Close Grip Bench Press
Skull Crusher.

Abs will be done each day. Sets and Reps I'll figure out when I get into the gym. See what I'll be able to do. Hoping to go for 4 sets in each exercise 8 - 12 reps.

Any comments welcome....

Musashi

Looks a solid work out, working in the skill training and cardio is another job though!

then won't I be training my triceps and biceps twice a week

Not directly,they'll be worked as part of your chest or back work and directly once a week.Depending on you exercise style the Tri involvement can be marginal or nearly total.I remember benching and only hurting in the arms and not the chest,bad lifting style.
Also, a lot of texts advise you to take the same length of time to lift or lower the weight.CAT or Compensatory Accelerated Training says you lower slow,mainly like doing a negative rep,but explode from the bottom to thrust the weight skyward (using bench as an example).
Lifting as fast as you can means you grow more fast twitch muscle,lift slow move slow,and you are not actually moving the weight fast.It's heavy so even blasting from bottom to lock out your taking a couple seconds to lift,the only difference is your lifting as fast as you can,not lifting slow.Doing negatives or a last set burn with limited moves is ok,but how often do we see guys doing a one inch bench or two inch squat? Full range of movement and work is what is required, anything else only fools yourself.