Do you need strength training if there is no goal of lifting large barbells? And how will the rocking chair help in martial arts? Oriental martial arts in our country have been very popular for a long time. This is due not only to the ability to stand up for yourself when meeting bullies, but also the ability to immerse yourself in a deep philosophy that has been formed over several hundred years.
At the same time, although martial arts are widespread throughout the world, only a few people have the highest dans. It is also very interesting to note that all of them are part of the "Center for Martial Arts", in which each type of martial arts is represented by one master of the highest level.
The basic principle that all martial arts preach is the ability to balance the attacker's aggression and use it against him. In addition, oriental martial arts educate people in moral and ethical qualities, harmoniously woven into the reality around us.
When people begin to engage in martial arts, the main goal facing them is to master and improve a certain technique. They learn to defend themselves, develop physically, which is very valuable in modern conditions. As they improve, for some people, martial arts become a profession, and they pass on their experience and skills to others.
It should be noted that some of the people working in the field of martial arts do not have a sufficient level of knowledge in the formation after the training process, do not use the latest scientific achievements in the field of sports nutrition, recovery and strength training in martial arts. At the same time, they have good technique and excellently conduct profile training.
Each coach must have a certain store of knowledge for high-quality preparation of students for competitions and be well versed in the principles of nutrition and recovery. During a well-conducted lesson, an athlete can lose about three kilograms of body weight. But after that, a very important part of the training process begins - the recovery phase. At the same time, one should not forget about body weight control and strength training in martial arts.
The opinion that after the start of strength training, athletes lose in punch speed is very common. If a person does not have sufficient experience and does not have a high-quality training program, then already at the initial phase of strength training in martial arts, he feels it quite acutely.
Some athletes are very worried about the drop in impact speed and, due to the frustration that occurs, they may even quit strength training. This is completely wrong and anaerobic training should be included in the martial arts program.
In order not to lose, but even to increase the speed of impact, it is necessary to properly conduct strength training in martial arts. Based on practical experience, we can recommend for this the "2 + 2" scheme, on which the "3 + 1" split will be superimposed. During the week, three sessions should be conducted, during which it is necessary to work on different muscle groups. It might look like this:
- The first lesson is the muscles of the chest, triceps and deltas.
- The second lesson is the back muscles, dorsal deltas and biceps.
- The third lesson is legs.
It should also be remembered that you can work on increasing explosive strength again once every four or five months. The duration of this training should not exceed six weeks. On days of strength training, attention should be paid to technical work on speed (jumps, strikes and blocks). On days when strength training is absent, it is necessary to conduct specialized classes with a reduced load.
Strength training program in martial arts
Now we will give an approximate set of exercises for strength training:
- High-quality warm-up.
- Dumbbell press in a prone position on a horizontal bench with a load progression. Three sets of 12, 9 and 6 reps are performed, respectively.
- Bench press while lying on an incline bench. In an explosive style, 3 sets of 7 repetitions are performed.
- Dips - 2 sets of 10 reps each.
- Lifting the bar to the chest from the hang at the maximum pace - 3 sets of 7 repetitions.
- Bench press from the chest in a standing position in an explosive manner - 3 sets of 7 reps.
- Raising the torso on an incline bench with a twist of the body - 2 sets with the maximum number of repetitions.
Before starting the implementation of the main complex, it is necessary to carry out a high-quality warm-up. The explosive manner of doing the exercises involves performing no more than 7 repetitions in each set using 70% of the maximum weight. In this case, the sports equipment must descend by three counts, and rise by one. During the training of the remaining muscle groups, you should work as usual.
All martial arts athletes need to develop additional flexibility. When doing strength training, you should always remember about muscle stretching exercises. Also, to get maximum results, you must use a variety of exercises. This will diversify your training program. For this reason, you cannot dwell on only those movements that you like.
You can also use weights during specialized training sessions. For this, weights should be applied in the range of 1 to 3 kilograms. The most important thing here is to use the explosive nature of the exercises. If you follow all the tips that were given above, then you will not only not lose in the power of the blow, but will make it more powerful.
For more information on the relevance of strength training in martial arts, see this video:
