Weight Training for Martial Arts the Ultimate Guide Torrent Download

Traditionally martial artists have committed very little time to weight training.

Martial artists including trainers, fighters and black belts across different martial arts have viewed weight training as producing heavier, slower and less active bodies.

Thus weight training has long been seen equally being unsuitable for martial arts.

This post is hither to dispel that myth and give yous 7 useful actionable tips to effectively implement weight training into your martial arts training.

With a targeted weight lifting program and specific weight exercises for muay thai, the production is a more than powerful, stronger and fitter fighter/martial artist.

Coupled with regular skill and technique training and sound strategy, a more complete martial artist and fighter is the end product.

For a lot of fighters and martial artists implementing a weight lifting program can be confusing and overwhelming .

Then hither are seven tips to get the about out of weight training for martial arts and brand weight grooming more than effective and easier to implement.

Past implementing these tips consistently over weeks and months y'all will come out more powerful, stronger and fifty-fifty more importantly, less injury decumbent.

1. Always Remember – Martial Arts is Priority

This means if you are curt of time and energy, opt to exercise more than muay skill and technique work over weight training.

E'er call back to not push yourself so hard in weigh grooming that it affects your martial arts technique and grooming.

The other tips beneath will definitely assist with you keeping a adept residue between weight grooming and martial arts.

But keeping in listen that your number one goal is to improve equally a fighter or martial artists and not to be the strongest or biggest in the gym, is very of import.

Don't get carried away with weight training only use information technology every bit a powerful and useful tool to boost your martial arts preparation.

2. Use Compound/Functional Exercises

Staples in your training program should be Squats of various types such equally barbell squats, Bulgarian split squats and dumbbell squats.

Also bench and presses, shoulder presses and rows for the back.

If possible weight chin ups and pull ups are too excellent chemical compound and functional exercises that will increase your force, muscular endurance as well as add together lean musculus mass (if this is your goal).

Stick to the staple exercises beneath to get stiff and powerful for muay thai:

• Squats
• Breast press
• Should press
• Pullups/chin ups
• Rows (bar bell or dumbbell)
• Stiff legged deadlifts

3.Warm Up Thoroughly Before Each Weights Session

This is extremely important for injury prevention and to as well work on increasing your range of motion in your muscles to become more out of your weight lifting.

It is definitely appropriate to begin to stat to sweat a bit before you lift a single weight.

Some great warm up exercises include calorie-free jogging, jumping jacks, running in place, skipping rope and of course shadow boxing or performing forms or kata.

One time your body is warm you need to spend a fleck of fourth dimension getting mobile and loose. Having your blood flowing and sweat going will make this easier.

4.Include Mobility Exercises with your weight training

Improving mobility tin can only help your weight lifting efforts besides equally your martial arts grooming.

Improving mobility and flexibility will also assistance y'all recover quicker from weight sessions then you can requite your all in your martial arts training.

Being stiff and immobile from your weight sessions will only hinder you martial arts training – mobility work earlier and strengthening afterwards weight preparation will help prevent this.

Check out a previous popular mail service I wrote most Hip Mobility for martial arts HERE.

Below is a video from my Republic of the fiji islands Muay Thai YouTube that shows the typical warmp and mobility work I practise earlier muay thai/Bjj training or weight lifting.

5. Periodize Your Preparation

This is hugely important for martial artists and muay thai fighters.

If you include weight training as part of your pre-fight camp then you need to periodize your training so you are developing your fitness in specific areas for an overall better conditioned fighter and martial artist.

For example sticking with heavy weights in low rep ranges all the way up to the terminal week of a fight camp is not the best idea.

This is because forth with developing more than forcefulness and perhaps size and weight y'all also need to focus on power.

Either way as a martil artisits there are diverse areas of physical workout that need evolution and they all cannot be washed at the same time.

An case periodized 12 week program could look similar:

• Base of operations Force – 4 weeks
• Muscular Endurance – iv Weeks
• Power – 4 Weeks

Cheque out the highly recommended Ultimate Guide to Force & workout for MMA by Eric Wong that provides a washed for you lot periodized program specifically for martial artists.

6.Programme for and Commit to Nutrition

Getting adequate diet when training martial arts alone is hhigely crucial to functioning and recovery. Adding in weight training will further revenue enhancement your obdy and crave more from your nutrition and eating plan.

In a professional fight campsite in Thailand the chef is one of the most important members of the camp and nutritious food is a important part of muay thai camps and for al martial artists.

Just as you program in your 1-three weight grooming sessions for the week also be sure to plan for adept meals postal service training and something lite just nutritious for an hour or and then before preparation.

Having a healthy counterbalanced when starting and catastrophe your day will only help your efforts in the gym to get the best results.

seven. Rest, Recover and Reset

If you are a professional person fighter than the heavy mental and physical demands of a fight camp are well understood.

This loftier level intensity of training and salso cutting weight is very intense and cannot be maintained throughout the year.

Ordinarily it is kept up for a about a 12 calendar week fight camp with the fighter peaking in concrete condition at the end of the 12 weeks set up for the fight.

Once again y'all need to periodize your training whether pre fight military camp or regular preparation.

Resting both the body and mind is crucial to keep improving and reaching new levels of physical conditioning and mental strength through hard grooming.

Programme to get a good quality 7-9 hours or more if necessary of slumber each night.

With just regular training if you are periodizing your training and peaking at around calendar week 12, then exist certain to take a calendar week off of training completely and fifty-fifty up to two weeks if necessary to let your body and mind recuperate.

This volition too set the stage for your next levels of growth and development with the adjacent phase of training.

Wrap Up

I hope you enjoyed the 7 tips above.

I am sure if you implement them over fourth dimension you will reap the results from your weight training for martial arts while as well negating the potential negatives of weight lifting on your martial arts training.

Here are those 7 tips again to proceed in mind when weight training for martial arts.

Remembers information technology is long term consequent efforts that will reap the most long lasting and impressive results.

• Tip 1 : E'er Remember – Martial Arts is Priority
• Tip ii: Utilise Compound/Functional Exercises
• Tip 3: Warm Up Thoroughly Before Each Weights Session
• Tip 4: Include Mobility Exercises with your weight training
• Tip 5: Periodize Your Training
• Tip 6: Plan for and Commit to Diet
• Tip 7 : Rest, Recover and Reset

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