Strength Training for Martial Arts.

[Mu Ryuk]

As some of you may know I did Powerlifting for about eight months. Since I have lost so much weight (forty two pounds, halfway to where I need to be) I have decided to start going to the gym and lifting again, Monday, Wednesday and Saturday. This will not conflict with the classes I take.

 

The lifts I used to concentrate on were: Deadlift, Squat, Military Press, Bench Press, and variations of the four. Military and Bench are still good for me to use, as well as some Squatting and minimal Deadlifting.

 

But it's a different kind of strength I need now. Pliometrics. Any suggestions for Pliometric exercise?

 

The parts of the body I need help with exercises for (from the neck down):

 

Neck

 

Lats

 

Traps

 

Biceps

 

Triceps

 

Abdominals

 

Hamstrings

 

Calves

 

I know how to do base strength for the rest, and some of this.

 

But I know NOTHING about Pliometrics for ANY part of the body. Nor about strengthening the neck in any safe way aside from neck rolls.

 

Help please, and thanks in advance.

 

Tang Soo!

[Master Jules]

Hey Mu

 

Im also a Master trainer

 

The kind of workout you want to start with now is one centered around endurance, not power.

 

Lighten up your weight substantially, so you can do 3 sets of 25 reps. The muscles work on 3 consecutively used fuel sources, the first is very explosive, and takes you from 1 to 8 reps, the second is also very powerful, and takes you from 8 to 15 reps...this produces muscular growth....the third fuel are your glycogen stores...your body fat.....its a sluggish fuel, and youre really gonna feel the burn after 15 reps. The key is in between sets....rest only 30 seconds maximum, so your body doesnt have a chance to regenerate the first two fuels.....you wanna stay in glycogen as a fuel source. The amount of weight you lift is actually the LEAST relevant factor to what you do.....The keys are proper form, proper amount of reps for your personal goals, and time of rest between sets.

 

You are also gonna be better off with doing a full body routine, as opposed to a "body part" routine. This will facilitate the fat burning process much more effectively. Start with the larger muscle groups first, and then work their complimentary muscles....For example....In a bench press....chest is obviously the primary functioning muscle....but your triceps and front shoulders are secondary, or complimentary use muscles. When doing a back excersise, lats are the primary focus, but biceps and rear shoulders are secondary use muscles.

 

You should always try to "complete the motion". What I mean by that is this....when doin chest, the pec attatchment is actually behind the shoulder....when the pec tightens up during healing, it pulls the shoulders foward, and stretches the back muscles......you wanna do an OPPOSITE motion after a bench press, which is an upper rear row.....this "completes" the motion. After a lat pulldown, completing the motion by doing the opposite motion means doing a shoulder press.

 

As far as your cardio routine goes.....most people do it BACKWARDS.....when you get to the gym, do about 10 minutes of MODERATE cardio...this serves as a wrm up for your body....kinda gets things "oiled up" and ready to go......then do your lifting routine, and THEN go back and do you hi intensity cardio......by then you should have tapped out all of your fuels, and you should be stricly hitting your glycogen for fuel.

 

Good luck, and lemme know if I can help you in any other way.

[Mu Ryuk]

Thanks very much Jules. The cardio thing is set, as soon as my workout at the gym ends it's a one mile jog to the Dojang and then classes

 

Just to note though...for things like powerlifting and strongman, it IS about the weight you lift, not about the reps you do. Just wanted to show that I know something...not a complete dunderhead...I'm dangerously close though

 

Can you suggest any exercises for neck strength aside from Neck Rolls? By Neck Rolls I mean lying on the ground, arms out, shoulder blades down and head up, so the neck has to support itself, and looking to the left, say, 25 times, then to the right 25 times, then to the center 25 times.

 

Thanks again.

[SevenStar]

put a length of rope through the center of a weight plate, have the other end of a rope attached to a strap which you may tie around your forehead. bend over, allowing the weight to hang. raise your neck, then lower it to the starting position. repeat.

 

p.s you don't need a different kind of strength... you need endurance. muscular endurance is what you are attempting to increase.

[thaiboxerken]

Pliometrics has to do with explosive power, not endurance. Jumping drills, for example, are pliometric. I wouldn't really suggest pliometrics for the neck unless you are realy sure you have no problems in that area. However, be imaginative, if you want pliometric drill for the neck, try to keep it with a light load. You can do explosive neck bridges with no weight, for example.

 

If you want to become a better powerlifter, stay with low repetition and high amount of weight. You are trying to stimulate your muscles to grow in strength. When you lift, try to explode with the weight. The explosion is stimulating your fast-twich fibers. When I say low reps, I'm talking less than 8. Also, do 3 or less working sets (not to include warmups). If you really want to get strong, I suggest Dorian Yate's "Blood and Guts". He has some good info.

[SevenStar]

yeah, plyos are explosive - I was basing the endurance thing off of MJ's post, where he was mentioning high rep work. I didn't know yates was still actively around. Is he competing?

[thaiboxerken]

I think Yate's is retired.

 

As far as his workout.......... I was benching 400lbs when I was 21 and weight only 150 lbs. Then again, I could be a genetic freak. I still bench over 300 and I don't really weight train much.

[Mu Ryuk]

Thanks guys.

 

ThaiBoxerKen - No, I don't want to become a better powerlifter. I left that behind when I returned to the Martial Arts. I'm looking to become a better Martial Artist. When I mentioned neck strength, I didn't mean plyometrics for neck strength...I meant just plain neck strength. Strong neck + getting hit in head = unpleasant, but less damage than if you had a weak neck. Though I'm sure you all know that.

 

I have just started running...a lot...I run three miles to the Dojang every Monday, Tuesday, Wednesday and Thursday, and three miles back on every Monday and Wednesday. My body is not used to it and I get very sore, so I have decided to hold off on the gym work. However I think I have found an answer.

 

1. Lots of bodyweight exercises.

 

2. Him Undong (same as Hojo Undo, for those who know what it is.)

 

Most of the equipment is quite easy to make.

 

Once I lose another forty six pounds and am down to 140, I will get back into the gym.

 

If anyone has suggestions for Him Undong training, or any kind of weightless exercises, or running, I'd like to hear it. This is what I have planned for bodyweight exercises.

 

Upperbody:

 

Pushups (All types that I know...Standard, tight, diamond, diamond in front, reverse, Hindu)

 

Pullups/Chinups

 

Dips

 

Neck Bridge

 

Captain of Crush Grippers

 

Lowerbody:

 

Squat jumps (starting from crouch)

 

Leap turns (run a short distance, turn in midair, crouch and jump to where you started running from)

 

Squat Thrusts

 

Hindu Squats (if I can figure them out...heh heh)

[SevenStar]

Why on earth do you want to drop to 140? how tall are you? how old?

 

no problems, I'm just curious.

[thaiboxerken]

The power lifter regiment is still the best for training the explosive power used to strike with. You should stick with it. If you want to lose weight, eat less but keep the same workout. Also, heavy bag and thai pad training is good for explosive power.

 

The powerlifting regiment will also help you achieve your fatloss goals, as it will raise your metabolism for not just the entire day, but several days. Aerobic and cardio lasts for the period of exercise plus another 20 minutes only.