Proper Strength Training for the Martial Artist. (Part one)

Proper physical conditioning for the martial artist is a necessity. It can mean the difference between life and death. Thus, it is imperative that the martial artist learn how to condition themselves properly. This does not mean simply doing tons of pushups and sit-ups then going to work on kata. While this training has its place in the martial arts it is not proper strength training or general conditioning. What I will attempt to show you is to go beyond your current training and exceed your limits. I cannot write each of you an individual program. However, I can teach you the basics and show you how to put together your own program.

What type of strength does a martial artist need?

Contrary to popular belief a martial artist does not need an extreme amount of endurance. Our “sport” is not running a marathon. We hurt people. We do this fast to get it done and get out. Most real fights (that’s on the street not in the ring) don’t last more then 30 seconds. You don’t need the endurance last an hour when you’ll only be swinging for 20 seconds. I’m sure some of you are wondering “Well if I can go for an hour it means I have better conditioning then my opponent, so that gives me an automatic advantage in a fight right?” No. There are a few things you have to understand about the human body. It all has to do with metabolic pathways of certain types of muscle fibers. You have 3 different skeletal muscle type that have different functions, training one of these muscle fiber types while overlooking the others causes a major drop in performance depending on your sport, and your body adapts specifically to imposed demands.
As stated above you have three distinct muscle fiber types in your body: Type I (slow twitch), Type IIa (fast twitch), and Type IIx (fast twitch). These fiber types are differentiated by their action/function and their metabolic nature. Your Type I fibers are known as slow twitch fibers because of the speed and strength at which they tense. Obviously they are much slower then the other two fiber types and they are no where near as powerful, however they have a huge amount of endurance. These fiber types are primarily aerobic in nature. That is they require oxygen to produce ATP (the only fuel used by your body). When you are running long distances or doing lots of pushups (over 20) your body is primarily using these Type I fibers. They aren’t powerful but they can help you go the distance if you need to.
Type IIa fibers are anaerobic in nature. That is they do not require oxygen to produce ATP. However, they run out of the substrate (glycogen stored in the muscles mostly) they use to make ATP after a period of time and must recover (usually after 30 seconds or up to 3 min in a highly conditioned athlete) and rest. These fibers are much more explosive then the Type I but don’t have the endurance. When you are working the heavy bag for a good 30 seconds to 1 minute’s worth of combos (that’s non-stop)or are running a 400m dash these are the fibers primarily recruited. These are also the fibers primarily used in an actual street fight.
Types IIx fibers are by far the most explosive of the three fiber type but have virtually no endurance (10 seconds max). These fibers are also anaerobic nature. They use the APT-PC stored in the muscles as fuel. But since these stores are low they run out soon and the muscles must recover (this is why taking creatine is so beneficial, it loads up your muscles with the explosive APT-PC – adenosine triphosphate-phosphocreatine). These muscles are used at the outset of an explosive movement like: the start of a 100 m dash, the first strike, or a clean and jerk.
Now, don’t misunderstand me you don’t really ever use just one fiber type. Instead more of one particular fiber type is recruited as the intensity increases. However, to get the best out of your body you should train to emphasize each of the fiber types (but especially types IIa and types IIx). The reason for doing this is the SAID principle: Specific Adaptation to Imposed Demands. That is, your body responds specifically to the demands you impose upon it. When you do high endurance work you body adapts to be able to endure longer and easier. However, this type of training does nothing for your power. You didn’t train specifically for power so you will not gain much power. In fact, by doing to much endurance training you can alter certain fiber types. Type IIa fiber types have a strange ability to change metabolism. When one does a lot of high endurance work these fibers begin to act more like Type I. They also lose a lot of their explosive nature. So, since your “sport” doesn’t require a lot of endurance and you primarily use the explosive Type IIa fibers, you should keep the high endurance work down and emphasize a more complete training protocol (That doesn’t mean that you are to do no endurance work it simply means it isn’t as important. Endurance work has its place it just isn’t as high on the pecking order).
The type of strength martial artist primarily use has been defined by Charles Stayley as speed strength. It is power at its maximum speed. You need to be able to hit hard and hit fast until they hit the dirt. To gain this kind of strength you need to get on a strength training program. This program should consist of a general conditioning phase and a sport specific conditioning phase. After you learn the exercises I’ll show you how to put it all together. This isn’t the best learning environment. I’d seek out someone to actually show you how to do these exercises. If you feel you can do them fine. Don’t work above your abilities I’m not responsible if you hurt yourself.

Peridoization

When one begins on a program they need to understand what their needs are and what their goals are. I'm assuming a few things about those who are reading this right now. You want to hit harder, hit faster, be agile and quick, have a functional strength that allows you move effortlessly through anything the world or your opponents throw at you, and you wouldn't mind if you got a great looking physique in the process. Am I right? Good. Now that we've got that down we need to make a road map to those goals.
I'm just going to say this: You have to change your workouts frequently. Why? Because your body adapts very quickly to the demands you impose upon it. When it does it gets bored and stops making progress. You don't get weaker or slower but you sure don't get faster or stronger either. That's life. You need to keep shocking your body to stay on top of you game and you need to do it for the right reasons. Change for the sake of change is better than nothing but I've got a better plan. I'm going to show how to build a solid foundation and from there I'll show you how to reach a level of performance beyond your expectations.
You see the reality is we need to form a strong foundation and from there vary the frequency, intensity, and amount of rest (the period of time in which you make actual gains) in order to get the most out of your body. It won't be easy but it will be worth it.
We'll be going through various cycles, lasting various lengths of time, that train various physical attributes in order to fully realize you physical potential. Obviously, I cannot make a proper workout routine for everyone so stick with this general routine and you'll be just fine (I'd email me with question before you go changing anything). Consult a physician before starting any workout program.

Cycle 1 (first 6 weeks): Stabilization Training.

This is the begining phase. Even if you've been training for quite some time I'd give this Cycle a chance. I guarantee even advanced lifters will see gains with this initial program. The idea is to improve your foundation strength and balance to be able to handle more intense loads later on in the program. This will also have a great carry over into your martial arts. This cycle will focus on full body, stabilized power and is of moderate intensity. You'll be working out 3 days a week using a full body routine. The exercisess will stay the same for the entire six weeks but you will be required to increase the difficulty level each week. You can do this by either adding to the number of repetitions (though you cannot exceed the max I suggest) or by increasing the resistance.
Routine

1. One Leg Deadlifts*: 8-15 Reps, 3 sets
2.See-Saw Press: 8-12 reps (each side), 3sets
3.Seated (but I'd prefer standing)One arm cable pulley rows: 8-12 reps, 3 sets
4.Standing Upright Dumbell Rows: 8-12 rep, 3 sets (do these while standing on one leg or you can do one arm at a time)
5.Overhead Lunge: 8-15 reps, 3 sets ( I want you to do these with the dumbells held overhead)
6.Chest Press on a Stability Ball: 8-12 reps, 3sets
7.Renegade Row: 8-12 reps, 3sets
Core Work
Stability Ball Cruches: 10-15 reps, 2 sets
Windmill (with kettlebell or dumbell): 8-12 reps, 2sets

The fastest way to get through this workout is to circuit the entire thing (except for the core work). That is do each exercise once and move immediately on to the next exercise without rest between exercises. Once you have done all the exercises you have completed one set for each drill, or one cicuit. Now you have two more circuits to go until you have done all your sets. You can either rest for 30-60 seconds before doing the next circuit of exercises or you can start over with no rest to make it really hard.
Two days a week, for each exercise, you should be fatigued at the end of each set (that is, you cannot do another rep). So, pick a weight that fatigues you but still allows you to complete the required number of reps for each drill in each set. By the end of all three sets you should be sufficiently fatigued. On you third workout day take it light don't completely obliterate yourself, hold back just a little. This should prevent you from overtraining. So, tha'ts two days hard one day light. It doesn't matter what days you train on but allow at least one day of rest between each workout.
Continue to work your martial arts, always doing your strength training sometime after your martial arts work (I'd prefer you wait a few hours between the two types of workouts). Also, on days you do strength training go easy on the martial arts (for example only doing kata or light shadow boxing for 20 min) so you can emphasize skill.

Next article in the series: "Cardio and Nutrition for the Martial Artist"

Train Hard,
Josh Skinner


*One Leg Deadlifts: Stand upright on one leg and hold dumbbells (DB's) close to the body with a slight bend in the knees. Bend at the waist and slowly lower the torso towards the floor. Keep the head up, shoulders back, chest out, and the low-back in a flat position. Do not let the back round. Limit the range of motion of the exercise to keep the back flat at ALL times. Return to the upright position by extending at the waist and the hips using the low-back and hamstring muscle groups.