The value of weight training to the karateka

[Ueshirokarate]

Thought it would be good to post this in the light of some misconceptions I have read in various threads. I hope it helps others understand weight training as it relates specifically to karate, but many of what is said will obviously translate to other arts. Just something to think about.

Gaining muscle size and strength will not slow you down. Think of it this way, if you put a eight cylinder engine with 400 horsepower into a car that currently only has only a four cylinder with 110 horsepower, the car will move much faster despite a heavier motor simply because its engine delivers much more power. The same is true for muscle mass gained the right way.

Back in the early 1990s when I began training it was much more commonly believed that strength training would slow you down in martial arts circles. This was despite all the evidence to the contrary in all other sports at the time. We know better today. I certainly do from my own experience.

That said, you don't want to train like a bodybuilder. You DO want to concentrate on compound/multi-joint movements especially like the Squat, Bench Press, Deadlift, etc. These lifts will help you in all of your kicks, stances and overall performance from head to toe. Lifting trains not only your muscles and their strength, it also trains how your nervous system fires these muscles and this is critical to understand.

As a martial artist, you want your muscles to work in concert. In fact, all of your physical training for martial arts should be to fine tune this concept. This concept is the very core reason of how "koshi" (closest western science concept is the serape effect) is so important. The fastest karatekas are the ones who can most efficiently transfer power from one part of their body to another, just as someone striking a whip doesn't do so from its tip.

Weight training teaches one's neuromuscluar system to fire more efficiently. This is why you can gain strength rapidly when you first begin weight training, as you train your body to become more efficient in transmitting signals from your brain to your muscles. In other words, your initial gains in strength from weight training are not all hypertrophically based.

This is also why Olympic lifting is SO great for karate, for no other form of weight training will teach your whole body to manipulate itself to generate EXPLOSIVE power as much or as efficiently. You just can't lift heavy weight in a snatch, unless you can fire your muscles efficiently in concert and the more you train the better you get at this. In my opinion, all other types of weight training pale in comparison to Olympic lifting for developing explosive strikes for this reason.

* Don't hesitate to weight train

* Do learn proper form and technique (such a new concept for a karateka )

* Don't forget that nutrition plays a huge role in gaining muscle mass (you need enough protein and other macro and micro nutrients along with a surplus of calories to do so)

[ZenGuitar]

I started doing deadlifts and squats around a month or so ago and I can definitely attest to strength gains and just better overall well being.

I think a lot of people are intimidated (I know I was) at trying deads or squats because they're notorious for demanding totally correct form or you risk damage. However if you take the time to look at as many sources as you can to make sure you're doing it right (if you can't get to a gym) then I would recommend anyone to do them. I feel better after doing them and I actually enjoy them more than any other exercise.

Only problem is I've run out of weights so I guess I can only increase sets to keep it progressive...

[Ueshirokarate]

I started doing deadlifts and squats around a month or so ago and I can definitely attest to strength gains and just better overall well being.

I think a lot of people are intimidated (I know I was) at trying deads or squats because they're notorious for demanding totally correct form or you risk damage. However if you take the time to look at as many sources as you can to make sure you're doing it right (if you can't get to a gym) then I would recommend anyone to do them. I feel better after doing them and I actually enjoy them more than any other exercise.

Only problem is I've run out of weights so I guess I can only increase sets to keep it progressive...

Good for you. I hope to start lifting again soon, but BJJ seems to knock the crap out of me enough right now.

Buy some more plates. People are selling stuff used all the time. You need the weight and a 45lb plate is a 45lb plate if it is brand new or rusty (easy enough to clean and re-paint).

[evergrey]

Gods, can we PLEASE talk about how people are wrong when they say "don't strength train! Don't lift weights! IT WILL ONLY MAKE YOU SLOWER!"

[Ueshirokarate]

Gods, can we PLEASE talk about how people are wrong when they say "don't strength train! Don't lift weights! IT WILL ONLY MAKE YOU SLOWER!"

I am sorry that this is all you got from my post. It was a very minor point within it. The point of the thread is not about dispelling the myth that weight training makes you slower. The point of the thread is about weight training for karate. Most important is the concept of neuromuscular integration/efficiency, how it relates to the concept of "koshi" and how weight training will improve your overall performance, hence the reason for my bolding a specific sentence within it, a sentence that has nothing to do with weight training making you slower.

[scohen.mma]

wow, great post! first, i completely agree with your theory that weight training will not make you slower, and i loved the comparison you used with the car and teh bigger engine - helped me to understand more.

second, i also agree with your views on Olympic Lifting. a few months ago i had posted a thread about lifting, and you reccomended Olympic lifts for me which i did add to my routine - my sensei noticed after a few weeks that i was more explosive during sparring.

i also wanted your opinion on Isometric holds for grappling arts such as BJJ. Sometimes, i find myself trying to hold a position with my opponent - whether its pushing or pulling. the kind of Isometric that i'm talking about (if this is the right kind or not) is for example with teh benchpress: holding the bar half way for 15 - 25 seconds, then benching 3 reps explosively - thats 1 set. Do you think that kind of Isometric lifting would be good for BJJ or other grappling?

once again, great post!

[evergrey]

You don't need to get offended, haha! That isn't all I got from your post. It's something I'm coming up against a lot while I do weight training, specifically to improve my power in knockdown karate.