Strength training is essential for martial arts practitioners. Strength Training for Martial Arts
This workout program can be modified based on your fitness level, We would recommend doing 3-minute rounds using a timer. We would also recommend stretching out for about 10 to 15 minutes to help your joints move thorough their full range of motion. This enables your muscles to work more effectively, efficiently and increase blood flow to the muscles.
Excerise 1 (Burpee Pull Ups) With a pull up bar, do a burpee then add in a pull up. Do this exercise for 1 to 3 minute rounds.
Excerise 2 (Jump rope) Do this exercise for 1 to 3 minute rounds.
Excerise 3 (Plyo Box Jumps with a squat) Start the box jump by quickly getting into a quarter squat while hinging at the hips to engage the hamstrings and glutes. Then, forcefully extend your hips, swing your arms, and push your feet off the ground and come down into a squat. Do this for 1 to 3 minute rounds.
Excerise 4 (Jab, Cross and Hook, combo punching) Do this excerise slowly with 5 to 10 pound weights, and with placing good emphasis on hip and lower body rotation. This excerise can also be done with a resistance band. Do this exercise for 1 to 3 minute rounds.
Excerise 5 (Chain punching with weights) Use 5 to 10 pound weights. This is a vertical punch out with emphasis on keeping the hands on the center line with fist replacing fist in this excerise. Go slow with this excerise. It is important to go slow on the punching exercise for your brain is recording the movement that you are doing with fatigue. Going to fast leads to poor technique and increases the risk of injury. Do this exercise for 1 to 3 minute rounds.
Excerise 6 (6 Corners kicking drill) In Martial arts it’s important to coordinate both the upper and lower body. This next excerise you will be doing is 2 front snap kicks, 2 side kicks and 2 back kicks. Again on this excerise go slow and get good extension in the legs. With your back kicks make sure you turn your head, so you can see where your kick. If you feel off balance, I have my students start off by using a wall to stabilize themselves for balance. Do this exercise for 1 to 3 minute rounds.
Excerise 7 (Planks) Do this for 1 to 3 minute rounds.
Excerise 8 (Sprints-50 to 100 meters) Sprinting works great for working on speed, agility and endurance. Make sure to get at least 5 to 10 reps in, rather than using a timer.
Again, these exercises can be modified based on your fitness levels. after this workout. Not only does it improve my physical health but my mental health as well. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD and more. It also relieves stress, improves memory, helps you to sleep better, and boosts your overall mood.