I read so much different stuff about strength trainng for martial arts that I am quit confused about it.
I am a 49 years old male and practice all kinds off martial arts since the age off 15. Right now I try to focus on street fighting.
Monday evening I teach adults and try to teach them the thinks that I think will work in a street fight.
My base is JKD.
True all the years I never have payed much attention to strrngth training but true Internet I know its important.
I have a full time job,a family and try to train mma 2-3 times a week.
It would be okay to trow in some strength training but not for 1 hour or one and a half hour.
Sometimes I read that high reps is better for mma but then I read that the 3 exercises, bench-press, squat and deadlift, would be more better for 3-5 sets off 3-5 reps.
I train at home so I cant do any pulley stuff or leg curls or something like that.
Do you guys maybe have suggestions on what I can do?
And can I after weight training do a running for example (otherwise you have to take for that 2-3 days out to).
Hope someone can help.
Sorry for my bad English, I am from Holland.
Take care.
Hello,
When it comes to strength training and conditioning for martial arts, there are many different types of approaches.
From my perspective, the difference is in your goals. If you are looking to increase your strength in martial arts, you need to concentrate on your strength. To do that, focus on simplicity and big compound exercise, such as your deadlift, squat, bench press and overhead lift. When concentrating on strength, you need to lift heavy. You will not gain serious strength without lifting heavy weight.
A very good and solid routine would be to focus strength train 3 days a week, and about 30-40 minutes per day.
The exercises in that routine would be dealift, squat, and bench press (or standing press). One day you will go heavy on just one of those exercises, while you will go medium and light on the other exercises. You will only do 5 sets of 5 reps. The first 2 of your heavy sets are always warmup sets. Your heavy workouts are as much as you can do for 5 reps. For example, if I can do 405lbs for 5 reps, that is my goal for my first heavy set. If I get 5 reps, I add 10lbs for my next set. If I get 5 reps, I add another 10lbs for my last set. If I do not get 5 reps, I now know my goal for my next heavy workout.
Example:
Day 1: Deadlift Focus:
Deadlift (Heavy):
- 2 sets warmup 5 reps
- 3 sets heavy reps for 5 reps.
Squat (Light)
- 5 Sets of light weight for 5 reps
Bench (Medium)
- 5 Sets of medium weight for 5 reps
Day 2: Off
Day 3: Bench Focus
Bench (Heavy)
- 2 sets warmup 5 reps
- 3 sets heavy reps for 5 reps.
Squat (Medium)
- 5 Sets of medium weight for 5 reps
Deadlift (Light)
- 5 Sets of light weight for 5 reps
Day 4: off
Day 5: Squat Focus
Squat(Heavy)
- 2 sets warmup 5 reps
- 3 sets heavy reps for 5 reps.
Deadlift(Medium)
- 5 Sets of medium weight for 5 reps
Bench (Light)
- 5 Sets of light weight for 5 reps
Day: 6 / 7 off
Repeat.
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That is a a solid strength training program for sports and athletics.
If you are looking for conditioning, you can do the same exact routine. But, instead of doing 5 reps, do 15-20.