Weight training... for mechanical awareness

[tonydee]

I've said on here a couple times that I don't feel weight training is really necessary for developing power in martial arts, providing you're training hard, know how to engage your whole body behind techniques, and getting the feedback you need (from various targets) for developing both speed and power. Things like burpees are great plyometric training exercises that create an explosiveness that - in my opinion - is better than bench pressing. That's not a topic I'm seeking to reopen right now!

That said, one way in which I believe weight training is very useful is in developing awareness of our own musculature - both in terms of:

1) the "lines of power" around the body (that is, the way to move that naturally utilise our strength), and

2) the relative strengths of different types of movements.

For example, if we lie on a bench and go to press two heavy barbells upwards, we must position our elbows downwards and keep the elbow-to-hand line pretty vertical during the press. If we tried to start by lifting our elbows towards our hips, then straightening the arms from there, we'd find it extremely weak in comparison. This reflects the way a punch should drive towards and through the target, rather than having the forearm swing around in a "backfisty" or "hammerfisty" motion. That's one of the reasons why - at least in my art - the arms are pointing forwards towards the opponent's head rather than boxer-style (more vertical, curled up towards towards the head, emphasis is on create a defensive wall).

Similarly, we can see that the bench press is massively stronger than the chest fly (that is, starting from the bench press extended position and keeping the arms straight while letting them fall outwards to the sides of our shoulders until they're horizontal, then returning them to vertical). That's why I deliver an inward block by keeping the arm bent at a constant angle, elbow pulled back a bit like the low position for a pushup, while rotating the shoulders (based on hip movement and leg strength) to affect an inward block, rather than dragging the arm inwards with the pectorals.

So, just wondering whether other people:

1) have this kind of awareness

2) had to consciously cultivate it, vs it being intuitive

3) value it (and how much)

4) explicitly have discussions or comments from instructor to students about it, or find it in your textbooks

5) find weight training a particular useful exercise in developing it.

What other dojo/ang exercises have helped you and/or your students? Even other sports or physical activities (please don't say waxing the car), or a good book?

Cheers,

Tony

[Chitsu]

Hi Tony,

A weighty subject if you forgive the pun.

In terms of Karate, the jury is definitely divided when it come to the pros and cons of weights. Certainly building excess bulk can be counterproductive - in terms of efficiency of movement and speed.

But as far as using weights to help understand correct "biomechanics" I agree, it could have merit, however I think most martial arts (worth their salt) have this process imbedded into their technical system anyway.

Like most lads, I did weights in my early twenties however today, I tend to rely on gravity. If you think about it; as well as the guy(s) standing in front of you, the constant of gravity is another opponent you have to overcome to win the fight.

So most of my "additional" training tends to involve whatever is around me to strengthen my core muscles.

If you are interested, I can share some with you - that involve little more than you, the floor and a wall.

Chitsu

[tonydee]

... as far as using weights to help understand correct "biomechanics" I agree, it could have merit, however I think most martial arts (worth their salt) have this process imbedded into their technical system anyway.

I wish taekwondo was worth its salt . Sadly, in the race to become (arguably) the most popular of (arguably) martial arts, much was lost from almost all schools, including any worthwhile understanding of mechanics....

If you think about it; as well as the guy(s) standing in front of you, the constant of gravity is another opponent you have to overcome to win the fight.

Quite so, gravity is a sometimes convenient, sometimes inconvenient force complicating the muscular requirements for overcoming/generating bodily momentum. If not for gravity, we couldn't sustain a foot against the ground to generate reaction forces propelling our hip movement and steps.

So most of my "additional" training tends to involve whatever is around me to strengthen my core muscles.

If you are interested, I can share some with you - that involve little more than you, the floor and a wall.

Thanks Chitsu - sounds interesting indeed. Perhaps we could start another thread for that though...? I'm still hoping this one will focus not on strengthening itself, but what develops body-mechanical awareness (be it weights or some other exercise), and how conscious, refined and important that's seen as being in different arts....

Regards,

Tony

[GeoGiant]

Just my $0.02 - As a guy that is 6'4" and 180 lbs (ie. tall & skinny) I found weight training helped me quite a bit with maintaining form and preparing my body for contact.

When i first started taking class my joints hurt! ...all the muscles in my lower back hurt! ...all the muscles in my neck hurt! ...etc. Doing full body &/or compound muscle exercises like clean n' jerks and dips helped me get my stabilizing muscles where they needed to be.

I typically workout with weights 2 to 3 times a week. When I lift, form is the focus not the weight or amount of reps. For example, I will loosen up on the double-end bag using 1 lb hand weights and throwing 500 punches (jags & crosses with an elbow here and there). I will bench 3 sets - 12, 11, 10 reps. Flyes or dips = same set and rep but at varying angles. Varying bi & tri exercises then I finish throwing a couple hundred punches with 10 lb weights in my hands. It takes me about 1 1/2 hours from start to finish.

[mr_obvious]

How's this for scientific: I weight train because it feels good. The stretch and pump of a heavy lift....the adrenaline, seeing your veins pop like roadmaps on your skin (vascularity).

If for no other reason, I lift to build / keep a moderate amount of bulk. Applied to MA, you could say this adds to the intimidation factor. Say a random street robber has a choice between two guys, both 6'1" and 225, one's a little flabby, the other....a little bulky upstairs......who do you think gets hit?

As usual, just my $0.02