[admin]

I have been a long time advocate that strength training greatly increases your martial arts ability not only physically, but mentally as well. There are many, many, MANY different philosophies on strength and many different people trying to sell you the quick way to achieve it. I'm actually somewhat "lucky" where I have the body type that I am able to put on mass fairly easily, but with that I also put on fat very easy. My diet needs to be right on when I am trying to be at a certain weight. If you are hardgainer and looking to put on some good mass, check this guy out. His site is a little "selling" but I've actually read a good deal of his articles and have seen him published before. Hes got a great program for strength training, and the "correct" way to take supplements, have the right diet, and good lifting principles. It's called No Nonsense Muscle Building and it's worth a good look at.
What I liked about No Nonsense Muscle Building is that it is focused around the big three and compound lifts. The big three being deadlift, squat and bench. Personally, I have stopped benching. Mostly because I can't with my shoulder (just had surgery) and heavy benching took its tool. I have fell in love with heavy dumbbells. The only problem is that getting a good spot, with a bum shoulder is hard to come by.

Those 3 are the core exercises, but I also would like to add Push Press, Power Cleans, Pull-ups, Dips, and Power Curls.

• Deadlifts: If I could attribute ONE exercise for transforming me from a decent 200lb guy, to a 250lb brute, it would be the deadlift. This exercise has made my neck,traps,back,and legs very "thick." Which makes me a pain to choke out and finish, but also very strong grabbing and pulling power. I have no problems picking up people bigger then me (we have a few in our school) and taking them to the mat. My lower back is rock solid and strong and it's all from deadlifts. If anyone wants to put on serious muscle, and develop real man strength, the deadlift is the way to go (so is the squat, but I LOVE the deadlift).
  
• The Squat: You have to call it "The Squat". I'm sure some of you are already thinking of an excuse why you don't want to do the squat. You have bad knees, a bad back, and you're only 20 years old right? You know what.... the people with the excuses need to stop being pussies. The squat is one of the best exercises for your whole body. You may only think you're using your legs, but you are actually triggering your whole body to grow. The squat and other heavy lifting exercises causes your body to release endorphins, which trigger growth. Also, when the legs and core body grow, the rest of your body grows too. If you squat heavy and properly, you will get bigger.
  
  
• Push Press: This exercise is meant for overall power and strength. Start by standing up with a barbbell in your arms across your chest. Now, dip your legs around 8-10 inches and drive upwards. Use a powerful movement to get it up to the top. Activate your shoulders and triceps to make it lock out.
  
  Push Press Videos
  
  
• Power Cleans: The clean is an Olympic lift where the lifter takes barbell loaded with weight from the ground and the explosively brings it up to the shoulder level. There is no better exercise for developing explosive power, then the power clean and/or hang clean. The only drawback is that it is a complex exercise and many lifters have problems executing it properly... including myself. I know I need improvement on this exercise. To substitute or to change things up, I use sandbag cleans and kettlebell cleans.
  
  Power Clean Videos
  
  Kettlebell Videos
  
  Sandbag Training Videos
  
  
• Pullups, Dips, and Pushups: These are your tried and true bodyweight exercises. You should be able to easily rep out in each of these exercises, which is why I recommend strapping on some weight. Get a dipping belt, and load up the weights. It changes the whole dynamic of the exercise and makes it a lot of fun!
  
• One of my new favorite exercises is the Power Curl. I think this is one of the best exercises for grapplers, especially takedown style grapplers like myself. It is basically a combination of a power clean, and a barbell curl. The weight starts on the ground, and you explode in your hips and curl the weight up. It is a fun and great exercise. I particularly like it because I hate wasting time doing bicep curls, because I mainly view them as vanity muscles, but the Power Curl is a full body explosive exercise that utilizes your arms.... perfect arm exercise.
  
  Power Curl Videos

Next installment, I'll go over putting a program together for serious strength and power for martial arts athletes.


... View the reminder of the article on MartialFighter.com Blog

[zefff]

Sweet! Thanks for the info, definitely something to think about and a few exercises to add to my routines there.

I have just started a weight program which I perform during my BJJ classes. We roll for 5 or 6 mins and rest for 1 or 2. I have started to use a relatively low amount of brute force during rolling but try to keep it dynamic and explosive then I lift in the rest periods leaving about 20 secs for water and air. At the moment I alternate approx 20 reps of 50kg Squats, deadlifts and overhead press with some dips and pullups then after class I finish with a gynastica type workout of animal crawls, low hops, big hops, hanging bars and walking on my hands etc.

The clean has always looked great to me. I think I will add it but Im scared about fatique causing me to injure myself in such a skilled movement. Matt, you have experience of lifting, what do you think about BJJ, bodyweight exercises and lifts on the same day and even all rolled into one routine like this?

[admin]

I actually lift 3 days when I am also in class. I lift typically 4-5 days, with the 5th day being an odd lift day at my house with some friends. Sandbags, kettlebells, truck pushing, etc.
At first when I grappled after lifting it was a little taxing, because I was tired when I rolled. But then I started to like it, because if I was able to perform at a high level while grappling and fatigued from a tough lift, I was improving. If you do the techniques when you're tired and fatigued, that means your body knows them and is improving on them. It is a little tough mentally at times, don't get me wrong. But after a while, like anything else, your body adjusts.

The clean, whether its with a barbell, kettlebell, sandbag, dumbbell, etc is such an amazing lift for grappling and martial arts in general. I read a good book (Strength Training for Football and Other Sports) by Bill Starr, basically the guy who coined the 5x5 principle. He stated that if he was to recommend that his athletes only do one exercise, it would be the power clean. It builds core power and strength from your legs, hips, and upper body. It creates an explosive athlete. If you are having problems with it, check this video out. He does a great job explaining how to execute the clean properly:

Squat Rx #20: Thoughts on Power Cleans

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[zefff]

Thanks but vid no longer available! I remember you mentioning rolling while fatigued a long time ago. It is hard work especially when pinned down under a heavy guy or against someone who is working their A game but hopefully I will get used to it as time goes by. I think I'll stick with squats, dead lifts and press to develop a little strength then add the cleans as I get stronger. I havent lifted a thing in over 10 years so I think I can gain strength more quickly than skill for my next comp in 2 months. Thanks for the vid, I will try to practice with a lighter weight at home.

Peace

[admin]

Video works for me.... weird.

If you haven't lifted in over 10 years, you will respond AMAZINGLY to lifting, especially with just those 3. Those are your growing exercises.

It totally does suck training and grappling against someone when you are weaker and more tired. But remember. It's training, not a fight. Its OK to lose, it's OK to suck ass, as long as you're getting better and improving.

That just inspired me! I have another topic to write about.

[zefff]

Just tried the vid again and it worked today. I will try those front squats and the kettle bell exercise and see how it goes. Worried about my ass getting bigger though as its already immense as I've been told!

I hear you on the grappling while tired as I've been getting dominated and subbed all over the place but I feel good for it. Thanks again!

[admin]

I think the big ass is kindof a myth. My legs do get "thicker" when I am working on my squats, and yes, my ass does get a little thicker as well. But it would be really hard for your ass to increase too much in size. If squating is not your thing, then I would recommend deadlifts. They have a similar effect on your overall body strength.