WEIGHTLIFTING FOR MARTIAL ARTS

[mixed_fighter]

Does anyone know any routines or speed and power movements to get ready for the ring? ill know how to lift but not for fighting. i getting ready for a I.F.C event also what supplements should i take.

 

anyone know how to make your shins harder having problems there too?

[MenteReligieuse]

Shin strenghtning : squats (with weights), repetitive MT round house on a heavy bag.

 

If annyone can correct me : explosiveness can come from smaller weights and more repitions in your sets, instead of few repitions and heavier weights.

 

EDIT : DLopez seems to know more about me un weight lifting : http://www.karateforums.com/viewtopic.php?t=15781&start=20

[Hudson]

This should probably be in the Health and Fitness section.

[Vito]

yea someone move it there.

 

anyway, lifting for ma's is much like regular ol lifting. boxers recommend lifting 6-10 reps moving the weight fairly fast, though not too fast... just not super slow. once you hit your target size, a lot of guys stop lifting and maintain it through their crazy training.

[mixed_fighter]

i dont know how to move the post just going to leave it alone at this thanks everyone dont need to move anything

[Master Jules]

Weightlifting can produce a variety of effects. Your muscles work on 3 consecutively used fuel sources. The first fuel is the most explosive, and takes you up to roughly 8 reps. It is this type of very heavy weight, low rep workout that cultivates explosive strength, a practical example of this would be a football player who plays on the line, and has to exert maximum explosive strength for a very short time period, say 5-10 seconds.

 

At about 8 reps, your secondary fuel source kicks in. It is still a powerful fuel, but not quite as explosive as the first. This roughly lasts from 8-15 reps. It is this type of heavy weight 8-15 rep workout that produces strength, and muscular growth.

 

It is at about 15 reps that your muscles switch over to their third fuel source, which is your glycogen (body fat) stores. Glycogen is more of a "sluggish" fuel....not very explosive, but long lasting. Workouts that consist of 15 or more reps are geared more towards fat burning and endurance.

 

One of the major keys to these workout programs is the amount of rest between sets.

 

The first program, a strength program, requires a minimum of 3 minutes rest between sets, so your muscles have enough time to recover, and regenerate that first explosive fuel.

 

The second program, the promotion of muscular growth, also requires about 2 minutes of rest, again, so the muscles can recover and regenerate those first two fuels.

 

The third program, a fat burning/endurance workout requires rest of NO MORE THAN 30 SECONDS between sets. The idea behind the minimal rest is so that your body DOESNT regenerate those first two fuels, and your muscles STAY in glycogen as their fuel source.

 

The way the body is "layered" is skin, fat, muscle.....so to see "definition", and visible muscular separation, the layer of fat that resides between the skin and the muscle has to be minimized, or removed altogether, and the effect is the appearance of lean, toned muscle.

 

Stretching is also very important, because weightlifting tends to "shorten and bulk" the muscle, and during the resting/recovery period, the muscle tightens up.

 

Martial art training leans more towards the lengthening and toning of the muscle, and generally speaking, produces results contrary to that of weightlifting.

 

The "power" that you are looking for in martial arts comes from the perfection of techniques, not the ability to lift heavy weight. Sure, weightlifting will help you to cultivate strength, size, endurance, or a combination of the three, but when it comes to the ability to generate "power", perfection of techniques is what you should strive for.

 

Always remember.....there is, and never will be, any substitute for proper technique.

[aefibird]

I'm going to move this over to the Health, Training and Fitness section.

[Vito]

damn jules, good post.

[47MartialMan]

Weightlifting can produce a variety of effects. Your muscles work on 3 consecutively used fuel sources. The first fuel is the most explosive, and takes you up to roughly 8 reps. It is this type of very heavy weight, low rep workout that cultivates explosive strength, a practical example of this would be a football player who plays on the line, and has to exert maximum explosive strength for a very short time period, say 5-10 seconds.

 

At about 8 reps, your secondary fuel source kicks in. It is still a powerful fuel, but not quite as explosive as the first. This roughly lasts from 8-15 reps. It is this type of heavy weight 8-15 rep workout that produces strength, and muscular growth.

 

It is at about 15 reps that your muscles switch over to their third fuel source, which is your glycogen (body fat) stores. Glycogen is more of a "sluggish" fuel....not very explosive, but long lasting. Workouts that consist of 15 or more reps are geared more towards fat burning and endurance.

 

One of the major keys to these workout programs is the amount of rest between sets.

 

The first program, a strength program, requires a minimum of 3 minutes rest between sets, so your muscles have enough time to recover, and regenerate that first explosive fuel.

 

The second program, the promotion of muscular growth, also requires about 2 minutes of rest, again, so the muscles can recover and regenerate those first two fuels.

 

The third program, a fat burning/endurance workout requires rest of NO MORE THAN 30 SECONDS between sets. The idea behind the minimal rest is so that your body DOESNT regenerate those first two fuels, and your muscles STAY in glycogen as their fuel source.

 

The way the body is "layered" is skin, fat, muscle.....so to see "definition", and visible muscular separation, the layer of fat that resides between the skin and the muscle has to be minimized, or removed altogether, and the effect is the appearance of lean, toned muscle.

 

Stretching is also very important, because weightlifting tends to "shorten and bulk" the muscle, and during the resting/recovery period, the muscle tightens up.

 

Martial art training leans more towards the lengthening and toning of the muscle, and generally speaking, produces results contrary to that of weightlifting.

 

The "power" that you are looking for in martial arts comes from the perfection of techniques, not the ability to lift heavy weight. Sure, weightlifting will help you to cultivate strength, size, endurance, or a combination of the three, but when it comes to the ability to generate "power", perfection of techniques is what you should strive for.

 

Always remember.....there is, and never will be, any substitute for proper technique.

 

MJ-finally someone who agrees with my, my instructor, and a health/fitness relative on this. I had tried to explain this to many people over many years and they look at me strange. Also, whole foods are better than supplements. One has to read the ingredients of supplements, or try to, take the label to a physician and see how they explain it.

[WhiteBelt]

Jules has some good points. I would also like to add, remember to lift explosively. And that you can lift with about 50% 1RM at 10x2, but this is for advanced lifters (if this feels 'easy' then it's not for you yet). Finally some people believe bands in addition to weights on an exercise can help develope power.