For your fitness and strength routines, as a martial artist your priorities are in the following order:
#1. Weightlifting (Can be bodyweight or equipment)
The less specific the weight training movements you choose, the more overall athletic benefit. Research has shown that weightlifting increases flexibility as well (As opposed to the superstitious belief that it impairs flexibility). Trying to add specificity to yor weightlifting will not help your skills. research from everything to bowling to dancing to basketball has shown that weighted skill training backfires. The less specificity your strength, cardio and flexibility routines have, the better they are for the skills you want to develop.
You should lift for strength Monday and Thursday, followed by a recovery workout on Tuesday for either cardio or flexibility, followed by another workout Wednesday for cardio or plyometrics (these can be combined.) Then you come back to your lifting day, followed by two days of lighter recovery work, skip a day for pure recovery and muscle confusion, and start the cycle again.
Start every session with a serious warmup, perform your forms training, then your skill training and drills, then your real exercise routine. Remember, for skills and form training, If you have a heavy workout before you start, you will only be conditioning and reinforcing your skills to act sloppy and tired if that's the way you train. Always try to do skills and form while warmed up, but still fresh enough to perform crisply and with accuracy. When your form is less than perfect and you are beginning to lose focus, it's time to get right into your fitness program. Getting into the fitness routines afterward also means you are pre-exhausted, requiring less work to make meaningful demands on your skeletal muscles and your cardiovascular system.
If you spar, try it at the end of the whole routine when you are completely wiped out. (I'm not talking about skill practice or drills here).
A great weightlifting routine
Begin with abdominal training
Crunches, oblique crunches, reverse crunches, reach and catch (I add heel pulses and ins and outs) Then
#1 Breathing Squat 1X20 (One set or to exhaustion) This is the king of all weightlifting maneuvers. Do not skip it. If you are afraid of it, I can post alternatives, but they aren't any easier. Rest 3-5 minutes, then:
#2 Pullover 2x8 (No more than 20 pounds, or you risk injury)
Rest 30 seconds, Then:
#3 Partial deadlift 2X8
#4 Military press (AKA front press) 3X8
#5 Pull downs or chin-ups 3x8
#6 Barbell curls 3x8
#7 Bench press 3X8
#8 Calf raises Or Donkey Calf lifts 2X8, each side
#9 Wrist curls 2x10, each side
#10 Reverse Wrist curls 2x10, each side
Each set is allowed only thirty seconds between for rest, each # is allowed only 1 minute between, except the squats. It's a good idea to set up your weights so you can follow up with the next movement quickly.This is an extremely demanding hi intensity workout, provided you use at least moderate weight, and you have been performing skills and forms and such.
Follow this with a light stretch or with a light rejuvenating qi-gong session, like the 8 piece brocade or the soft version of the yi jin ching.
On the first day of recovery, end your session with either a hard cardio workout (Thresholds, peaking runs, peaking thresholds, ETC.) or with a good yoga program. I prefer the yoga, done softly.(I'm old, diabetic and a wimp these days).
On the second day of recovery work, end your session with a decent plyometric program. I intersperse my plyo's with the aforementioned cardio runs. Kills two birds with one stone, and I have a chance to get past my Doms. Sometimes, I add a yoga day afterward or just take it off. Then do my weight day again.
Hope this helps.
Last edited by ogrelee
on Thu Jun 09, 2011 6:38 am, edited 1 time in total.