Strength training for the martial artist!

foster · Post by **foster** » Aug 18, 2005 13:32

Hi,

I am currently able to strength train twice a week, so I was looking for some help in organising a rouitine. I am 33 and in reasnably good shape. I cross train in the martial arts, so I need something to help both striking and grappling.

Thanks in advance,

Keith Foster
Co. Antrim
N. Ireland

dragon · Post by **dragon** » Aug 19, 2005 07:57

What aspect of your training are you trying to work on?

For example,are you trying to gain more mass?or trying to make weight for a fight?

How often do you currently do your martial arts training?

Dragon.

foster · Post by **foster** » Aug 20, 2005 12:25

Hi,

Thanks for your reply.

I am not a fighter, so I'm not worried about weight or mass.

I am more concerned about some strength to help my grappling and muscle endurance training to compliment the heavier lifting.

Depending I can train different aspects of martial arts training about 3 times per week. I strength train twice a week during my lunch break.
Currently I am training (split training) upperbody on a Monday and Legs on a Thursday.

I train Muay Thai, Jun Fan (kickboxing) boxing, grappling arts and weapons (Fhilipino martial arts) JKD method!

If you require any additional information about me or my training, please let me know.

Thanks again.

Best wishes,

Keith

dragon · Post by **dragon** » Aug 22, 2005 06:26

With 2 days and i assume,limited time(during your lunch break),i would use an abbreiviated program based on compound movements.For example:-

Day 1

Bench press
Shoulder press
Chin ups
Ab work

Day 2
Squats
Stiff leg deadlifts
Shrugs
Ab work

If you are only concerned with strength and not appearance,i would perform high weight/low rep(3-5) sets.

Here is an interesting article on strength training:-

http://www.myodynamics.com/articles/pavel.html

Dragon.

foster · Post by **foster** » Aug 23, 2005 11:28

Thanks,

I should have mentioned that I have a back problem (car accident), which is generally fine though I have to do some Yoga stretches from time to time to ease the stiffness. Also I am just recovering from a twisted knee injury (surfing injury) and the physio recomended me doing squats and lunges with light dumbells to strengthen my knees. Also he said that because of my back condition (he treated me and took several months to correct) I should not go heavy on exercises like squats, deadlifts etc.

I have 40-45 mins to train twice a week.

Again thanks so much for taking the time to help me out. Sorry for forgetting to tell you about my injuries!

Best wishes,

Keith

dragon · Post by **dragon** » Aug 24, 2005 05:09

There are certain exercises that are always recommended in general(squats and deadlifts for example).

If you can't perform them there will always be another way.
Frank Shamrock doesn't perform squats or deadlifts either due to breaking his back in 2 places.It didn't stop him achieving a lot more than many athletes who do perform these exercises.

Stay positive,

Dragon.

foster · Post by **foster** » Aug 24, 2005 08:12

Hi,

Thanks so much for your kind advice and don't worry I will keep my head up. I'm glad you recomended Frank Shamrock as I have his workout tape and use his free squating method!

Thanks again for taking the time to reply,

All the best.

Keith