Power workout for kicking and punching

[chrisw08]

I have switched my workout a lot over the time I've learned how to lift. My current routine is all dumbbells. 2 days

I do

Day1

Bicep curls standing 6x sets

Bicep Hammerx3 sets

Bicep alternatex2 sets

Tricep lying extensions 8 sets

Standing single hand extension 4 sets

Day2

Upright rows 8 sets

Shoulder press with lifeline 5 sets

Pushups

Day 3

Squats

I want to replace my dumbbell upright row with kettlebells when I can afford it.

[JusticeZero]

You are most likely about to be asked about reps, diet, and your specific goals. I'll just say it now so you can start answering before the experts get to it.

[bushido_man96]

Personally, I think there's a bit too much bicep dumbell exercises in there. You don't need quite that much, especially if you are looking to build power, as your thread title describes your routine. I don't see a lot of power building in it at all, other than the squats.

What is the "lifeline" used with the shoulder press, and are those with dumbells or barbells?

[Kuma]

Out of 9 exercises, 3 are devoted to your biceps and only 1 to your lower body. I suggest researching how to develop a proper weight training routine.

[Wastelander]

I will readily admit that I am not an expert, but to me it looks like you have way too much biceps work, and not nearly enough leg or back work. You also have to balance your body's strength, or you can end up developing structural issues and posture problems, and from a karate (kicking/punching) power standpoint, I don't think you're going to get what you're after with this routine.

I would honestly scrap the biceps work, completely, and do pull-ups instead (gets biceps AND lats). You're already doing shoulder presses, which will balance that out. The upright rows would also be replaced by bent-over rows, and alternating single-arm dumbbell presses or push-up progressions would be my balance exercise. I highly recommend deadlifting SOMETHING (tire and heavy bag flipping count, in my book), and if you are doing all of this without a barbell, you'll want to include ab work (I like weighted M-crunches) to balance your back work. With just dumbbells for weight, you're going to be limited on what you can do with your legs, so I would start seriously working bodyweight squat and lunge progressions until you can get a barbell to squat with.

[Ruben95632]

Yeah this isn't the best routine if you want to gain power in your kicks/punches...

It might make you feel psychologically stronger because your arms and legs will be stronger , but that is not how you develop punching power..

Instead of bicep/tricep exercises, you would have better results doing shoulder/lat/back exercises such as Pull ups, Dumbell Rows, and Military Presses or Dumbell shoulder presses if you don't have a heavy barbell.

But if you are planning on developing punching power via weight lifting, then you have to make sure that you are stretching your muscles really good for like 40 seconds per hold, every single day, or else your muscles will be tight and the lifting will do more harm than good.

For your legs I would suggest doing lunges, and lots and lots of stretching, more flexibility = more speed and better form.

if you want to add in some pushing work other than military/shoulder pressing I would advise you do regular push ups, FAST. This will built fast twitch muscles in your chest/shoulders/triceps, do them 1 set at a time, stop the sets when you are no longer doing them as fast as you possibly can. Your goal is to do them explosively as possible with good form, not to get another rep in. I guarantee they'll make you quicker than normal push ups.

I would also suggest you shadow box at least 20 minutes a day to keep your upper body loose, stretching is good , but throw shadow boxing in just to get a feel for how things have changed once you added weight lifting into your routine.

Trust me man, kicking power is 90% speed/technique, I played soccer for 10 years, I have viscious kicks, it's because all of the muscle memory from being a power kicker.

In terms of stretching your lower body, I will suggest you do leg stretches as well as hip flexor stretches.