weight training for martial arts, what to do?

Question

what type of weight training should i do to help my martial art?
high reps low weight, or low reps high weight? or all bodyweight exercises? on websites they all say different things, does anyone have links to some famous martial artists weight training programs? except for bruce lee iv seen his already
there is no grapling just punching and kicking

Answer 1

In my experience you want high rep, mid to low weight exercises. I would skip all definition weight training like isolation curls.

I have gone through adding too much mass personally. The result was running out of gas no matter how much cardio I did. You can also lose some flexibility and more important in striking is speed.

This also depends on your current frame. If you are very thin then adding some mass is not a bad idea. Regardless, I would include the squat, bench press, lat pulls, pull-ups, standing bicep curl, triceps extensions, leg curls, leg extensions, dead lifts, shoulder presses, ab work everyday. plus your cardio, and that is about it at the gym.

50% of your max weight on any of these exercises would be ideal in sets of 15 reps. Warm up before, and stretch after.

Answer 2

Billy Blanks had an article in Blackbelt magazine a long time ago that was quite good that you can get off the Internet I think. High reps, medium weight for your legs, arms, chest neck and shoulders. Also the order in which you do your weight training and the exercises is important. Do things like leg presses first followed by leg curls and leg extensions. That way you are not doing an exercise that contracts the leg muscles last and you will keep more flexibility.
Exercises for biceps first and then triceps along with your traps and deltoids for developing punching and blocking power of your arms is what you should be looking for and high reps, medium weight as well.
It is also important that you drink plenty of water and have sufficient time and rest between your weight training routine and your martial arts work outs so that your muscles have adequate time to recover and you can work out in martial arts with less chance of pulling or tearing something then.

Answer 3

When in training I used to do the low weight - high rep workouts. You want to strengthen your muscles and connecting tissues, but you don't want to bulk up. High weight - low reps will bulk you up, so stay away from them most of the time. I say "most of the time" because I do see a usefulness for them and I would do them just prior to a fight. I would only do bench presses, squats, and deadlifts though. One week prior to the fight I would bench about 240, squat 370, and deadlift 455. This would help me to relax prior to the fight. Knowing how strong I was gave me a mental boost if nothing else. It worked for me, that's all I know. You need to discover for yourself what is best for you.

Have fun!

Answer 4

High reps with low-medium weight unless you are a heavyweight. If you lift heavy you will gain weight and arguably lose some speed. It basically breaks down to what weight you are at, if you plan on competing, and if you do indeed want to get bigger.

Answer 5

First, ask you instructor. That should be the person who knows best how you can cross-train to improve your art.

If your instructor cannot help, go to your local gym and talk to a personal trainer. They are trained to know such things.

And don't take any advice from someone who isn't familiar with your style or what kind of physical shape you are in right now.

Answer 6

Use light weights and more reps but be sure to stretch your muscles after every set. this will build strength, without heavy bulk and will define and sculpt your body as well. all the while allowing you to keep your flexibility

Answer 7

i use wrist and ankle weights and do my low forms...that will build muscle mass...and speed....and when im ready...i use the weights on some higher forms.



ps. im a third degree black belt