Weight Training for Martial Arts workout Program Question?

Question

Im going to start wheight training again but when I do it I dont want to be unbalanced or waste alot of time from going from one macine to another so I want to know.

What are some good exercies that can target the whole body.

These are the ones I came up with tell me what you think and please do give me some pointers please and thank you ^ ^

Cardio for 10 to 20 minutes

then

(Barbell)

1. Bench Press

2. Dead Lift

3. Clean

4. Squat

5. Jump Squat (with light wheights)

Along with Stretching that area after each session

Is this good?

Answer 1

Ever hear of functional training? Thats training areas of your body in strength and muscle memory to function in the activity you perform in...

In other words, something like the bench press, (which i also do) isnt as important as you think for upper body strength, because every single muscle in your body is stabilized while laying down on the bench...So the motion and excercise your arms and chest do is in some ways impratical for overall strength...But like i said, i do it too, and it is GOOD for strength, but dont rely on just that.

Also you definitely want to vary your excercises and confuse your muscles as much as possible bc thats the way to build up strength as well...

Overall, some other good ones are;

Pushups (with claps for cardio)

Pullups (#1 best upper body excercise)

SpiderMan Crawl

Squats are good*

The clean is good too*

I wouldnt jump with any weights, any weight while jumping or running can injur your knees.  Try a weight vest or excercises with a bungee cord.

All in all though, your on the right track and in the right frame of mind.

Answer 2

Cardio will be the key to it all, pull ups (palms facing each other and palms facing away) and dips are great overall body strengtheners.  Some of the guys I know who lift do sets of 15 - 25 reps, they increase the weight a little with each set and the only break they take is to change the pin, so maybe 10 seconds rest between each set.

I'd probably swap the jump squats for lunges, not as hard on the knees.  Personally, I just do a lot of pull ups and dips, with a lot of abdominal exercises, v sits, gms, leg lifts of all types.  Personally, I prefer to do stuff just involving my own body weight and high reps, but that is me...I swap out the bench press for various sets of push ups, finger tip, knuckle, regular, diamond, etc...

I also stretch a lot, this part can't be overemphasized, as you are only as effective as your muscle range. Things pull if they get too tight.  You want to avoid this at all costs.

Ryuu, you know that I always emphasize heavy bag training and cardio over weights, but weights are good for making you look sharp, as does PFT.

Your choice, but you tend not to muscle things, you have demonstrated insights far beyond your rank (peng and lieh) and ni jin, all very good concepts.

Answer 3

Keep the cardio at 20 min. minimum. Do your cardio with hand weights and you will add a Small anaerobic component.

Do your Kata with weights. I use a minimum of 5lb. medicine balls in my cardio karate workouts. This improves grip strength as well.  I would do weight training on alternate days after a 20 min cardio routine.. Doing Kata with hand weights at about half speed and you can increase the weights to about 10lbs. I assume your goal is still martial arts and not heavy lifting. For heavy lifting it is a whole different animal.

The rest of what you have is good.

Answer 4

You are working your legs and upper body on the same day. Maybe split it up and do it twice a week. Stretch everyday.

It could hinder your flexibility so you should be careful. I had a structured heavy lifting workout for 15 years. I decided to stop lifting for a year and all of a sudden my flexibility and speed when doing karate increased dramatically. I moved solely to push ups, pull ups, crunches, and my usual karate training. My muscles went less bulky and more lean and cut. Also my stamina increased because I wasn't carrying all that muscle around.

You have to decide for yourself what you want out of your body. The lifting is good for building strength, but for martial arts, go higher reps with lighter weight rather than going heavy.

Funniest fight I saw was this massively muscle guy fight a toned guy. Everyone thought the muscle guy would win. After the first round the muscle guy ran out of gas because he was throwing power punches. In the second round the little guy unloaded on his tired opponent to win the match.