REAL weight lifting?

[scohen.mma]

Hi everyone, i heard 2 different theories. one, i heard that i want to lift heavy. thats 5x5, 5x3, 3x5, 3x3 kinda lifting, and focus on an explosive movement, a rowing movement, and the main lifts. so what i had put together pretty much would be 5x3 Snatch, 5x5 Benchpress, 5x5 Bent Over Rows, 5x5 Deadlift, and 5x5 Squat. or any of the other rep ranges i listed above. Because i want to train for strength and power, since i should get my skill and endurance from running or just actually doing the specific martial art.

Another theory i heard, is that i wanna focus on sport-specific workouts in either intervals or higher reps. for example, doing high reps of pullups, chin ups and dips. and then doing Plyometric exercises in intervals (30 seconds of one exercises, 30 seconds of another exercise, etc.). and plyometric exercises are like Clap Ups, Plyometric Pushups, Box Jumps, etc.

this is an open opinion post, i'm just looking for ideas. thanks everyone!

[Ueshirokarate]

My suggestion would be to go to a qualified Olympic lifting coach. Learn some technique on lifts like the clean and jerk and snatch. These are whole body lifts that will greatly enhance your explosiveness. I don't know how far you are from this place. However, reach out to them and see if there is a place closer to where you live:

http://www.lostbattalionhallweightlifting.org/

[bushido_man96]

I don't disagree with Ueshirokarate's suggestions. But, you can also look into some programs like Starting Strength, Stonglifts 5x5, and Wendler's 5/3/1 programs. Of the three, for a beginner, I'd say Mark Rippetoe's Starting Strength will probably have the best layout for you. SS and 5/3/1 have books available to learn the programs from the men that put them together, and both Rippetoe and Jim Wendler are experienced, accomplished lifters with lots of time under the bar. Rippetoe and Mark Kilgore have also written a book titled Practical Programing for Strength Training, which is a very well researched and put-together book. You won't go wrong with any of those resources.

Stronglifts 5x5 is what I started out on, when I figured out I wasn't getting anywhere in the weight room. Its basically a rehashed version of older 5x5 programs, and is probably a bit more simplistic than Starting Strength, but it is a good place to start, and you can find info at https://www.stronglifts.com. Don't buy into all of the guy's claims of "burning fat while building muscle," and other such things. But, the strength gaining aspects of the program are great for beginners. He recommends starting with an empty bar, but if you've got some lifting under your belt, don't worry about starting empty, just start light enough to make the weekly gains.

Hope this helps out. As you get more advanced in your strength gains, then it comes time to add in things like plyometrics and what not. And good luck!

[scohen.mma]

Thanks guys, both very helpful responses. I have looked into a Olympic Lifting coach and i'm also very familiar with Stronglifts 5x5 and Wendler's 5/3/1 (which bushido man showed me earlier). But what i was really curious was to which would benefit a Martial Artist most? i dont have any specific goals right now (like, i'm not trying to gain explosiveness or anything) i'm really just looking for something to keep me in shape, maybe bulk up a little bit until i notice area's that i need improvements in. Something that would be good to follow in my "off season" or whatever it is in Karate.

However, i also liked the suggestion that i learn to do all the lifts correctly and then look into adding Plyometrics to my routine. Thanks again guys!

[todome]

...But what i was really curious was to which would benefit a Martial Artist most?...

No one program or approach is the be all and end all whether it be for strength training, cardio, flexibility, agility or whatever. It's more important to maintain a balanced approach to your training. Look into periodization, wiki's "Sports periodization" article is as good a place to start on the topic as any.

As far as strength training goes the general consensus seems to be that compound exercises are the most beneficial to the martial artist. All the programs you listed are focused on those so the question becomes which one works best for you. Only way to answer that is to try them and find out.

[Ueshirokarate]

Thanks guys, both very helpful responses. I have looked into a Olympic Lifting coach and i'm also very familiar with Stronglifts 5x5 and Wendler's 5/3/1 (which bushido man showed me earlier). But what i was really curious was to which would benefit a Martial Artist most? i dont have any specific goals right now (like, i'm not trying to gain explosiveness or anything) i'm really just looking for something to keep me in shape, maybe bulk up a little bit until i notice area's that i need improvements in. Something that would be good to follow in my "off season" or whatever it is in Karate.

However, i also liked the suggestion that i learn to do all the lifts correctly and then look into adding Plyometrics to my routine. Thanks again guys!

If you are going to lift to gain muscle mass and strength, that is only half the equation. The other half is diet. You will need to eat to gain weight, or you will be spinning your wheels with the lifting, once you get past your nervous 's adaptation: You will need to feed your muscles or they won't grow.

As for lifting programs, either is good. I think you know how I feel about Olympic lifting. To me it is the best training for a martial artist for both strength and explosiveness. It really trains the body to move in the proper way. In fact, there is nothing that teaches proper "koshi" more effectively than this style of lifting. That said, you can't go wrong with either a 5 x 5 program or Wendler, as long as you actually stick to it to the letter and progress as recommended. Here is a helpful calculator for 5/3/1:

http://www.strstd.com/

I wouldn't worry about plyos or other methods of training. Keep it simple and focus upon your basic lifting routine and your martial arts training. There are literally thousands of training methods and techniques. This makes it easy for people to feel that they are doing things wrong or missing out on something. This is wrong thinking. Pick a program and stick with it until you no longer get results from it. A periodization program is best, but must be done carefully. Most important thing is to always progress with the volume of training as your body adapts to it.

You are young and blessed with a hormonal boost over the next few years. Train and eat smart and push yourself with the iron. It wouldn't hurt for you to seek a professional regarding diet. If you are lifting and doing martial arts, you will need quite a lot of calories, especially since you are still growing.

Here is a basic caloric calculator:

http://www.freedieting.com/tools/calorie_calculator.htm

It is a rough estimate. You should shoot for around 500-1,000 calories above your maintenance level, making sure your macros are dialed in and that you are getting enough good fats and protein in the diet.