How to condition and train muscles for improved martial arts ability?

Question

I have been told that the difference between "full long" muscles and "peaked" muscles (I.e long n low and short n high) is due to the workout habits of the person they are attached to. I have also been told that it is a genetic trait. Which is true? I assume that the full long muscles are better for martial arts but how do I train my muscles for this using gym equipment and standard free weights? Also, how do I train for speep in striking? Should I use drills and isometrics and stuffs or can weight training help with this too?

Answer 1

For most martial arts you would be best doing 'Resistance Training' and 'Plyometrics'.

Do a search in yahoo or the like to find out more on these types of training, they will condition your body in speed and strength combining the two into what is known as 'Explosive Power'

Most If it is a defencive art then you work by creating a fluid gap between you and your opponent picking your best timed attack. I.e Capoeira

Aggressive martial arts however depend on you creating the gap and using your Explosive Power in a lethal blow. Such as TaeKwonDo

Answer 2

Can they reduce, diminish, or disable, the wiring? I'm not sure that I would put it that way. I would lean more to changing or rewiring for the better... because I want to. But if one can happen, then it is only logical that the other can too. Below is my reasoning for the changing whichever way it may go. Instinctual behavior can indeed be changed with consistent physical exercises and psychological influencing. The point of martial art training is to make adjustments to the student's physical instinctual reactions. This is why there must be the consistent training, it is what adjusts the spinal responses to the different types of physical stimuli. This is why even if the person behaves in the manner of fearing any form of fighting will automatically respond once the physical threat has impacted them. (This takes place because the response route runs from the sensation to the spine and back, completely leaving out the brain and it's 'necessary' computations and assessment of the situation.) I hear time and time again, even from the 'masters' of systems saying that martial arts train in the natural behavior for self defense. That is absolutely untrue. If martial arts were natural responses, we would NOT have to work so much at it to become proficient. We would also not have to work consistently to keep the skills gained. I do feel that the adult neurological responses to situations that are lightly threatening to mortally threatening are much more difficult to influence or change, because they are not only born instinct, but also 'trained' instinct based off of the societal influence forming the thought chain and synaptic pathways. In younger people (children) the instinctual pathways can be influenced easier than adults. That is because they are still forming their processes or synaptic pathways. In adults more of a 'brainwashing' approach must be taken to make the adjustments, because they have already formed their 'permanent' thought processes. It is possible, and we've seen it happen throughout society, most notably when dealing with cults, or some form of religious extremism. It is also used in many fiction stories involving military and other secret organizations, which are somewhat based off of rumor of events that have taken place in history. The synaptic paragraph is where I get more of a no to your question. It takes an almost religious devotion to the martial arts, and a 100% commitment to survival to be able to adjust one's own instincts; and this is not something the majority of martial artists do. (NOTE: The majority is all inclusive, the world over. There are many who do, and they would be yes, but there are still enough to be a no.) Ultimately, I don't see martial arts as diminishing or changing a notion such as the one the of the man dying to save his son in a negative manner. I say this because of the moral influence of the most renowned martial art societies, (East Asian). It is taught in these systems that truth, and just actions in all behavior, as well as sacrificing one self for another is honorable, and will repay the soul in this and the next life. People more often than not aspire to these teachings in the martial arts, as opposed to pure self preservation and a solely objective outlook on life forgoing any attempt to help another in need.

Answer 3

Weight training will slow you're speed down. Get speed by drilling on a heavy bag every day. Punch a bag for one minuet as many times as you can, try every day to beat that time. When you can beat it evey time with no problems, move your count up and continue. This will increase your speed.
Muscles are not nearly as important as stretching in martial arts. I would work out as you have been and stretch alot more. Do stretching excercises before and after your workouts.
Who cares how hard a kick is if it can't get to the targt.
Good Luck

Answer 4

Regular weight training will not help you with martial arts, as your muscles need to work together and weight training isolates them. If you use weights, use them to add resistance when you do calisthenics and aerobics. swimming is good for you. running with a 30lb pack makes your core muscles stronger. to gain speed in striking, practice your form. all your muscles need to flex at the proper moments to give you a correct punch, then later when they know when to flex you can try doing it faster. note: a fast but incorrect punch only makes you look stupid. below is a website for some books that i use for conditioning.

Answer 5

Access 2 sites on the net i have found usefull selini 108 and the dragons list for specific excersises. look in wikipedia for specific information on muscles and muscle groups. Otherwise find a good local gym with someone who knows what there talking about

Answer 6

you bodys muscularity is partly generic.. if your dad has thin calfs you might have thin calfs, but working out is also another factor in your bodys make up..

there's a big difference when training for bulk (big muscles, like sly stallone) and training for definition (tight defined muscles like bruce lee..

for martial arts most people train for definition.. bulk tends to slow people down, whether it be the weight or the muscles reation memory, etc.. there are exceptions to the rule however.. my hubby for example is 205 lbs of muscle however he's faster in his punches and kicks than fighters who are 145lb machine gun punchers.. it's just all in the way you practice...

but to get tensile, defined muscles you want to go light on the weights if you plan to use them, light on the weight and up the reps for each workout.. machines or free weights is all about preference, free weights do give you the added bonus of using your core, because you have to use manual stablization as compared to machines, but again its all about preference...

if you are not interested in weight lifting try isometric training.. it's extremely effective and gives you just as hard a workout if not harder, it does require a lot of concentration, but can yield very good results. check out dynamic strength by harry wong, either on dvd/vhs or by book at: http://www.cfwenterprises.com

to train for speed in your strikes its mostly about practice, try using ankle/wrist weights during your workouts, don't go too heavy you don't want to injure yourself, but 3-5 lbs of weights on your ankles/wrists, for the first half of your workout will do just fine.. take them off for the second half and you'll definitely see the difference..

hope this helps and good luck!

Answer 7

stretching and isometrics (tensing and realxing your muscles while stretching) are the most important. Genetics dont matter, stretching altleast twice per day does.
use ankle weights while doing kicking drills so when you take them off you will be faster.
hold dumbells while doing punching drills to speed up your punching.

Answer 8

high reps in the is what i did a few years ago when i was kick boxing, i did sets of up to 100 reps, twice a week as well as normal training wearing ankle and wrist weights, good luck

Answer 9

Take a look at a book called "The Fighter's Body" by Loren Christensen.

Answer 10

Also...when weight training...have little time between reps. This will increase your speed while also increasing your strength. Down side is you will not be gaining as much bulk.
Plyometerics is what you need.