Specific Training for Martial Arts

[Kane Fan]

ok I was thinking about setting up a training cycle for given aspects of Martial Arts (MMA type)
I was thinking of a Cycle for Grappling
A Cycle for Striking
and maybe a Cycle for Slamming?
I dunno if Slams alone need thier own cycle but I'd expriment with the idea
and it's not like the added strength would go to waste
thoughts?

 

[Judo Tom]

bas has an mma workout tape that is similar to what you are saying.

also it keeps things fresh so you can mix in exercises, running techniques and positioning into a little routine get a good workout and never do the same workout 2x

sounds cool

maybe something like this

2mins of 'fitting in for a throw (judo uchikomi)
pushups
2mins of striking (hands)
situps
2mins of combos (hands/feets)
bw squats
2mins of 20sec sprints / 10 sec jog
crunches

puke repeat

nice idea Kane!!! im gonna try it tomorrow at the park instead of just running.

 

[Kane Fan]

it's nothing like that tho
that's a Circit I mean a Cycle
like this would be more like
for Slams, 6-8 Weeks of Good Mornings, Deadlifts, and Sandbag GPP work
for Strikes, 6-8 Weeks of explosive type lifts, and mostly push lifts with curls to for hook and upper cut
for Grappling 6-8 Weeks of Deadlifts, Bent Rows and Chins with a litlte pushing work to keep those muscles from getting detrained
more along those lines but far more intricate if I decide to go through with it
also on strikes I"ll probubly do Russian Twists or something for the core twist power

 

[Judo Tom]

see the problem i see with that is that you are always using all the techniques and many of them require the same base. which is a strong and explosive core.

IMO that should be the base for all real fighters/martial artists.

bench,dead,squat,mpress,rows and olympic lifts

the traditional compound lifts help build a solid base and you should strive to get all those lifts pretty high. once you have a solid base i would focus more and more on explosive lifts and olympic lifts. make some sandbags or chuck some dumbells around. experiment with different movements and positions

i also feel that fighters should focus more on high rep low rest lifting too.. and thats when people normally laf at me

good luck

 

[-SD-]

I dont think there is a cycle to fit certain martial arts. Just do a general weight training routine focusing on the basics so that your muscle strenght is taken care of, and spend as much time as you can intensely practicing and whatever martial art you are taking. A lot of sparring is awesome also, nothing like simulating the real thing. Martial arts workouts in and of themselves are one of the top forms of exercise and will definetely keep the water weight and fat off even on gear.

 

[Kane Fan]

see the problem i see with that is that you are always using all the techniques and many of them require the same base. which is a strong and explosive core.

IMO that should be the base for all real fighters/martial artists.

bench,dead,squat,mpress,rows and olympic lifts

the traditional compound lifts help build a solid base and you should strive to get all those lifts pretty high. once you have a solid base i would focus more and more on explosive lifts and olympic lifts. make some sandbags or chuck some dumbells around. experiment with different movements and positions

i also feel that fighters should focus more on high rep low rest lifting too.. and thats when people normally laf at me

good luck

I dont' really like the high reps either
I agree about the core tho
I'd try to set it up to where the core was always being used but it's still something I"d like to try
I could condense it so that slam work was done along with striking
that way I'd always have BLDL in my training
wich is a pretty good idea anyway
I will surely use sandbags to
I think that will be especially helpful for slam training

 

[delphiOne]

A good fighter must have very strong abs (including obliques, very important) and back. The core must be strong and quick. Yes, a strength regimen will help, but you should follow it up with a plyometric routine so that you can refine that strength for explosive speed.

The best fighters are masters of timing, but speed can help you accomodate being off a bit in your timing. After all, speed is not a detriment and speed is built on strength - but that strength based speed must be trained for. Merely being big and strong won't get the blazing speed you're looking for.

Depending on your martial style, form can be more or less critical. For example, striking arts will be more speed based than grappling arts. Quick hands aren't bad with any art, that's for sure.

You should also build your legs and hips, because all fighting is based on movement. If you don't have strong and quick legs, your movement will be your weakness. If you want to be a great fighter, you will have to be able to outmove your opponent. That can only be done with well toned and strong legs and hips.

 

[Judo Tom]

oh i hate high rep training..

training in the 3-12 range is easy you are only forcing out 5 reps at worst.. when you are lifting in the 30+ range you are probably in agony far longer.. but it pays off..

you cycle did look like it had core stuff in there for all phases which is good..and if its fun and motivates you to put 100% into it you will benefit from it.. nothing wrong with trying things out and see what helps..

if you stick with the same types of routines OVER and OVER and OVER your whole life you are definately going to miss things that would benefit you

 

[ippon1]

For grappling and slamming it is all about position and hips. If your workouts are intense you will be good to go for conditioning the cycle doesn't matter.

 

[Kane Fan]

For grappling and slamming it is all about position and hips. If your workouts are intense you will be good to go for conditioning the cycle doesn't matter.

pretty typical responce, problem is people don't even think before they blurt it out
possition helps a lot, but it dosn't eliminate work altogether
and if you are doing work, and moving, then you need strength, period
more strength will help you do a slam.