Weight training/workout help?!

[scohen.mma]

Currently, i'm focusing my training on Shorin-Ryu Karate and Japanese Judo. What workouts would be best and most beneficial for me in a Kumite and a Judo match? i'm 5'11 and i weigh 160 lbs. I simply want suggestions of a day-to-day workout routine that i could follow, a workout that i do 2 or 3 times a week. heres my schedule:

Monday: 2 hours of Karate

Tuesday: 1 hour of Judo, 1 hour of Karate

Wednesday: 1 hour of Karate Sparring, 1 hour of Karate

Thursday: 1 hour of Karate, 1 hour of Judo

Friday: 1 hour of Karate Sparring or regular Karate class

Saturday, Sunday: rest

what workouts would be best for me to follow (my goal is explosiveness and/or over all strength)? what days would be best for me to follow the workouts, and how many days a week (preferably 2 or 3)?

[Drew]

Designing a supplementary training program around your normal training sessions can be tricky. That being said, if you intend to stay at about the same fighting weight as you are now, your skill work should be a higher priority than any supplementary workouts.

You stated that you want to become stronger and more explosive. A great place to learn about all of the elements of a program that can successfully develop these qualities can be found here: http://www.sport-fitness-advisor.com/resistance-training.html I suggest that you browse that sight and learn as much as possible for yourself, as that will benefit you most in the long run.

To sum this information up and add my own experience I would advise you to focus on strength development at first, using squats, dead lifts, benches and weighted chins/lat pull-downs in the 2-5 rep range for 3 to 5 sets for each exercise. The exercise selection is the key here. the squats and dead lifts will are working you kicking/sweeping muscles, the benches are working many of the muscles you use to punch, the weighted chins are working your grip and pulling muscles (essential in any grappling sport, judo included).

These lifts focus each focus on large muscle groups as well, giving you the most bang for you buck which is important when doing the higher priority skill work most days of the week. You don't want to exhaust yourself on secondary work.

If your MA training sessions are intense and involve a lot of quick/explosive movement like all good ones do, I wouldn't recommend adding much in the way of plyometrics or explosive Olympic-type lifts, as they could just take from your MA sessions, though these do have a place in a more involved (think pro athletes) conditioning program.

To sum up my own summary (forgive my long windedness) your week might look something like this:

Monday: karate, Bench, Weighted Chins

Tuesday:Judo, Karate Dead lift

Wednesday: Sparring, Karate, Bench, Chins

Thursday: Karate, Judo, squats

Friday:Karate, Bench, Chins

Saturday:rest

Sunday:rest

The important thing is to allow enough recovery time between your MA classes and your lifting in a day so that each one suffers as little as possible, the lifting being the first to be cut out on an off day. Personally I find that lifting early in the morning and going to class later in the evening leaves me completely refreshed and ready to go by the time class roles around. You may also find that going to class then lifting is better, its really up to you. If you find that the lifting is to much, cut out a session or two per week. However, the list above is something I feel comfortable with on the in season phase.

If you are more future minded you might look into training in phases, example:

A six week phase where strength is the priority followed by

A six week phase devoted to plyometric and other power training

An eight week phase devoted to agility and endurance

A ten week phase devoted to MA

This can all be done on your schedule, all that really changes is the priority of the work.

Looking back at my post I think that I may have over-posted a bit. You can find information on the topics I have brushed on briefly in infinitely more detail from other sources, and I encourage you to do so.

Best of luck!

[scohen.mma]

Drew, thankyou so much! you have been the most helpful person on this site so far.

[Drew]

Thank you, I'm flattered. Always happy to help.

[bushido_man96]

I'd take out one day of bench, and add overhead presses or push presses, to round out the shoulder muscles a bit more. OHP is a great exercise.

I've recommended this eslewhere, but you might consider looking into Jim Wendler's 5/3/1 program. I understand it is a great program for those active in other sports, and he has setups for 3 or 4 days a week training.

Here's some info on it: http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

[scohen.mma]

bushido_man96, i read that article and i gotta say, it makes a lot of sense! thanks a lot for sharing that with me

[bushido_man96]

bushido_man96, i read that article and i gotta say, it makes a lot of sense! thanks a lot for sharing that with me

You're welcome. Anytime.

[yamesu]

Solid advice above.

I am by no means an expert, but have been lifting for about a year now for the same purposes you are.

To work strength (as oppose to straight endurance or muscle enlarging), I believe you should be working high weight, low range reps. So for example, working your 1 rep max. To do this, you need to find your 1 rep max by trial and error. Remember, If you cannot complete a repetition with perfect form, then the weight is too heavy (and you may end up damaging your body).

Out of respect for KarateForums I dont want to link to other forums, but there is some great information out there on Body Building, with some people who can give you some excellent information on lifting.

I am training six days a week, three Karate, and the other three three cardio/weights/abs at the moment, and I have dropped a few kilo's (curently 80kgs = 176lbs) while maintaining my muscle proportions.

I have also found that to compliment my MA, isolation lifting (i.e.; just bicept curls) is not really effective in comparison to compound lifts.

A breakdown of one of my weight sessions days is basically:

-30-40min cardiovascular exercise.

-Targeted weight training for compound movements (usually low weight high reps for fast twitch muscles, and then the same lift with high weight low repos for larger muscles).

-Abs (always leave until last!).

I dont supplement with protein shakes etc, but choose to get my protein from my meals instead, but some people tend to have good results with the shakes etc.

You might even want to think about weighted sled pulls and pushing a car for your purposes. Nothing like going old-schol for strength building!

[Tonny]

Do push ups and pull ups at home that will help you in gaining stamina and strength it will make your muscles strong.You will feel more active physically.

Edited March 9, 2013 by Tonny

[Kuma]

You've got a very busy schedule as it is, so your best bet if you want to develop your strength and explosiveness is to stick with two very short workouts a week for now. Any longer and you'll be cutting way into your recovery time and it'll make it much tougher to stick with it.

What kind of access do you have to a gym or other workout equipment?