Building muscle that directly applies to fighting!

[The Greatest Disciple]

I have been a practitioner of the arts for some time, and I always get asked how I can be as muscular as I am and move like I do. Well, I wanted to share some of my techniques for working out that don't add unnecessary bulk to slow me down.

An important thing to do is spar. If you want to be good at fighting, you need to fight. Simple, but not always an option. So here are some solutions:

1. Instead of a bench press, you can bring a dumbbell from a chambered position (while lying down) and use it as a punch. You won't need more than 15-25lbs for this, but that small weight will give you punching power. I prefer this exercise at 4 sets of 12 reps in very rapid succession.

2. Ankle weights. Putting on 2-5lb ankle weights (About $5-$15) and kicking the air make a great alternative to kicking a bag. The leg that is on the ground during the kick as well as your core will also get stronger because they have to compensate to balance. PLEASE don't jog with the ankle weights. The extra knee pressure is unnecessary.

3. Tire flipping is the king of strength for ground fighters. The heavier, the better. I shouldn't have to explain.

4. Kata or forms. Believe it or not, they can help build strength and endurance if done with intensity. I practice my kata about an hour a day and I am sweating hard afterward because I perform them with tremendous ferocity. (Low stances are a major factor as well.)

Alright, those are the main bullet points I wanted to share. If anyone has anymore, feel free to post it. I'm always willing to experiment with new exercises.

[bushido_man96]

A standard weight training protocol, like Stronglifts 5x5, Starting Strength, or Wendler 5/3/1, are good protocols to use to build strength. And all that strength will lend itself to fighting and the Martial Arts.

[The Greatest Disciple]

A standard weight training protocol, like Stronglifts 5x5, Starting Strength, or Wendler 5/3/1, are good protocols to use to build strength. And all that strength will lend itself to fighting and the Martial Arts.

I'm talking about movements that don't slow you down with extra bulk.

[MasterPain]

The only way you'll get slower from extra bulk is through diet. Being strong doesn't slow you down.

[xo-karate]

I understand the idea behind functional training. The idea is that you don't grow your muscles, but practice to move. Some routines like 5 x5 are not body building routines, but more like over all strength programs.

I like 5x5 or 2 x6 and always add weights after completing your sets.

I also like functional training with it's various movements and add ons like kettle ball, tires, gym balls and stuff.

I think the best results comes from mixing your workouts. Maybe 4 - 6 weeks and then change it. Or do 2 times per week a classic gym workout and once a week a functional training.

For fighting best results come from fighting:-) Just add some intensity or use just a little heavier cloves...

[Wastelander]

Personally, I used to do only "functional movement" strength training and bodyweight exercises. I did get stronger than I was, of course, but I have gotten stronger still since adding barbell training (based on StrongLifts 5x5, actually), and I haven't gotten any slower. Now I do a combination of the two, and it seems to be working quite well for me. There might be a point where you get too bulky to move quickly, regardless of whether that bulk is muscle or fat, but I don't think I have the body type to pack on that much muscle and as long as I train to promote fast-twitch muscle fiber development, I should maintain/improve my speed, regardless. I've seen plenty of very muscular people who are very fast, so it can certainly be done.

[The Greatest Disciple]

Personally, I used to do only "functional movement" strength training and bodyweight exercises. I did get stronger than I was, of course, but I have gotten stronger still since adding barbell training (based on StrongLifts 5x5, actually), and I haven't gotten any slower. Now I do a combination of the two, and it seems to be working quite well for me. There might be a point where you get too bulky to move quickly, regardless of whether that bulk is muscle or fat, but I don't think I have the body type to pack on that much muscle and as long as I train to promote fast-twitch muscle fiber development, I should maintain/improve my speed, regardless. I've seen plenty of very muscular people who are very fast, so it can certainly be done.

Yes, most people can gain a lot of muscle with a negligible effect on speed. Eventually, if your shoulders get to big your arms lose range of motion. If your upper legs get too muscular your kicks lose height. If your biceps and triceps get too large, your punches will slow down.

Of course, all of this is we are talking about is so minute, it probably won't matter that much. But the key is the perfect balance between strength and speed. I believe only functional movements can get you there.

[xo-karate]

I'm sure you can get stiff and loose range of movement by lifting weights - and also by not lifting weights. One important point is that you need strength to move your body. TO be fast in say punching you need co-ordination and control of nervous system.

To get strong is two elements - nervous system and muscle mass. Neither of them hinder your movement unless in extreme situations. (Stretching and doing movements in large range of movement will prevent it.)

5x5 is not actually bulking you up- it's not a muscle mass routine - it's strength routine.

So 5x5 is ok, but I also like functional - it's inspiring and it includes jumps and balance and often also anaerobic challenge.

And one point is that all workouts are not equal to all individuals - we react differently. We need to listen to our body and mind to find what works and how often to workout.

(One things is sure - it takes time - years of working out to become strong...)

[xo-karate]

Just a comment,

I asked on a different post, if any one wanted to share their functional workout.

No replies..

[JusticeZero]

I'm hazy on how people think muscle will slow them down. It's a bit like assuming that a Geo Metro sucompact will go faster than a Ferrari because the engine of the Ferrari is so much heavier.

Speed comes from having a good power to weight ratio, and muscle adds lots of power.