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Weight training, for self defence/martial art

No, kicking hard has nothing to do with muscular size, but speed. As for weight training, train properly and do a full routine.
 
why dont you ask at the place you are training? probably depends on which martial art.. im sure they'll know best
 
I've heard that to kick harder, you just have to practices those kicks over and over.

Also, ankle weights might come in handy.
 
So you're training to train? 😕

Or are you training to try to not look like a total n00b on your first night and trying to impress the ladies? 😛

Work on your flexibility first. Speed + technique = power.

- M4H
 
Originally posted by: MindStorm
I've heard that to kick harder, you just have to practices those kicks over and over.

Also, ankle weights might come in handy.
Click to expand...

Ankle weights are absolutely the worst idea... you're going to injure yourself from hyperextension.

Well, weight training improves your explosiveness and speed, which you can equate to harder kicks.
Click to expand...

Yeah true, up to a certain point.
 
I stretch daily so I guess I am pretty flexible. Later I plan on taking some gymnastic lessons


of course , what I want the most from weight training is to impress the ladies.😉
 
That's an open question, as martial arts focus on vastly different areas of strength/weakness. If you're studying Tai Chi then bulking up is just plain silly, while if you're into Kenpo Karate you'll want to develop mostly short-twitch fiber, or for Juko Kai you'll want very VERY dense muscles with more emphasis on long twitch. Small circle Jujitsu requires exceptional hand and wrist strength, while Tae Kwon Do is best performed with strong flexible legs and hips.

Harder is not necessarily better. I'm currently pursuing my NESTA Advanced Personal Trainer certificate to complement my other specialties (computers and security/law enforcement mostly), and this is what my research has so far led me to.

Your goal should be symmetric, dense muscles. You should be trying to lower body fat to between 7% and 12% before you worry significantly about strength building. You'll want to increase your metabolic rate as much as possible. You should use the resistance training time for multiple purpose, like developing body awareness, balance and flexibility. When you achieve your focus, balance, flexibility, metabolism, and body fat goals, THEN alter your workout to be focused on strength building.

In my personal opinion there is NO training that can do all that better than hydraulic resistance circuit training...like provided from PACE machines and a good training staff. You can check out PACE for general info, or for an example center that uses them try FITcenters.

Whatever you decide to do, make sure you focus on body awareness, flexibility, balance, metabolism, body fat, and symmetric muscles...that's WAY more important than strength or bulk. Good luck.
 
Originally posted by: littlegohan
Is kicking with ankle weights bad for you?
Click to expand...

Don't bother.

Don't deadlift it will make you slow.

Do squats that are deep, do cleans.

Do press ups, pull ups.

The leg work and the cleans will make you fast. But you have to be able to pull a fast hard kick. Practice practice. The plant of your balance foot is very important. Really whipp and drive that leg through.

Best is to ask your instructors. But speed is key. Not how big you are but speed. Squatting and cleans will help to you get fast.
 
Originally posted by: littlegohan
I stretch daily so I guess I am pretty flexible. Later I plan on taking some gymnastic lessons
Click to expand...

Can you sit on the floor and put your legs behind your head? Full front and side splits?
If not, stretch more. 😛

of course , what I want the most from weight training is to impress the ladies.😉
Click to expand...

It won't impress them if you're sidelined with a groin pull on the first night. 😛

First learn to stand. Then learn to fly.

Snatch the pebble from my hand, Grasshopper.

- M4H
 
In my personal opinion there is NO training that can do all that better than hydraulic resistance circuit training...like provided from PACE machines and a good training staff. You can check out PACE for general info, or for an example center that uses them try FITcenters.
Click to expand...

PACE looks a little too proprietary for me. A good training method for martial arts is HIT though... High Intensity Training. Pretty much just your regular cardio workout, with periods of high intensity... so if you're running... you'll run at a regular pace for a little, then sprint at full strength for a bit, then slow back down to a normal pace, then sprint, etc. That not only develops your endurance, but also builds yourself up for short bursts of strength and intensity.
 
Prince: Working using a machine is not the best thing for your body. Free weights are much better for strength and size gain.

I pratice hapkdio and later I want to partice boxing/kick boxing. How should I train? My body fat is quite low already (<10% but not 6 pack) because I am a fairly small guy (148 pounds, 174cm)
 
Originally posted by: littlegohan
Prince: Working using a machine is not the best thing for your body. Free weights are much better for strength and size gain.

I pratice hapkdio and later I want to partice boxing/kick boxing. How should I train? My body fat is quite low already (<10% but not 6 pack) because I am a fairly small guy (148 pounds, 174cm)
Click to expand...

Are you sure you have less than 10% then? Because even without working on your abs, you should have some definition, especially since you're already taking a martial art.

Only way you can improve your kick is to kick.
 
Do squats that are deep, do cleans.
Click to expand...

What are cleans? please tell me

Also quick question
Are there any books/websites that have excersies to improve a person's flexibility? I really want to do a full split and side split but i cant🙁
the best i can do is touch the floor with my plam while standing up
 
Originally posted by: Moralpanic
Originally posted by: littlegohan
Prince: Working using a machine is not the best thing for your body. Free weights are much better for strength and size gain.

I pratice hapkdio and later I want to partice boxing/kick boxing. How should I train? My body fat is quite low already (<10% but not 6 pack) because I am a fairly small guy (148 pounds, 174cm)
Click to expand...

Are you sure you have less than 10% then? Because even without working on your abs, you should have some definition, especially since you're already taking a martial art.

Only way you can improve your kick is to kick.
Click to expand...

havent been to the dojo in awhile
my focus right now is bulking up cus I dont want to be known as the scarwny kid anymore
 
Originally posted by: littlegohan
Do squats that are deep, do cleans.
Click to expand...

What are cleans? please tell me

Also quick question
Are there any books/websites that have excersies to improve a person's flexibility? I really want to do a full split and side split but i cant🙁
the best i can do is touch the floor with my plam while standing up
Click to expand...

How old are you? If you're pass puberty, the chances of you being able to learn to squat is VERY low. Just keep stretching, and eventually you'll get better at it... but i've done it for years, and i still cant' do a full split.

It doesn't matter though... even without a full split, i'm one of the highest kickers in any class i go to.
 
Originally posted by: PrinceofWands
That's an open question, as martial arts focus on vastly different areas of strength/weakness. If you're studying Tai Chi then bulking up is just plain silly, while if you're into Kenpo Karate you'll want to develop mostly short-twitch fiber, or for Juko Kai you'll want very VERY dense muscles with more emphasis on long twitch. Small circle Jujitsu requires exceptional hand and wrist strength, while Tae Kwon Do is best performed with strong flexible legs and hips.

Harder is not necessarily better. I'm currently pursuing my NESTA Advanced Personal Trainer certificate to complement my other specialties (computers and security/law enforcement mostly), and this is what my research has so far led me to.

Your goal should be symmetric, dense muscles. You should be trying to lower body fat to between 7% and 12% before you worry significantly about strength building. You'll want to increase your metabolic rate as much as possible. You should use the resistance training time for multiple purpose, like developing body awareness, balance and flexibility. When you achieve your focus, balance, flexibility, metabolism, and body fat goals, THEN alter your workout to be focused on strength building.

In my personal opinion there is NO training that can do all that better than hydraulic resistance circuit training...like provided from PACE machines and a good training staff. You can check out PACE for general info, or for an example center that uses them try FITcenters.

Whatever you decide to do, make sure you focus on body awareness, flexibility, balance, metabolism, body fat, and symmetric muscles...that's WAY more important than strength or bulk. Good luck.
Click to expand...

I disagree with the body fat % he needs. At any given body fat % as long as he has good technique and is fast he is just as good. He does not need a low body fat %.

I agree with Moralpanic that specific running type thing you described is called *fart lek* training. The spelling is dodgy but its said like that and spelt something like that. Learnt it for my alevels in PE. Hard to do sprints and different degrees of running mixed up. Add in some press ups every now and then and its hard.

Don't use the machines. You want a free range of movements.

And littlegohan <10 bf% and no 6 pack? Must be higher then that or you have no devoloped abs.

 
2 inches away from box splits 😀
Can grab my leg and pull it straight and high when standing on one foot.

and cheat and do front splits but its not so *clean* as in bolt straight but hey man I have my limits!

Well now you said you want to bulk.

Do the following then:

Squat 6 x 5 heavy as you can for 6 reps 5 sets.
Bench press 8 x 5 as you haven't trained so a bit more endurance will be good for you.
Deadlift 6 x 5.
Do incline sit ups if you can.
 
Originally posted by: littlegohan
Prince: Working using a machine is not the best thing for your body. Free weights are much better for strength and size gain.
Click to expand...


That's old school thinking, and I'm betting largely uninformed, no offense. Hydraulic resistance are not machines in the nautilus sense. They develop extremely dense, symmetric muscles with no micro-tears associated with overloading from free weights. There is no pain (or very little), automatic increase in flexibility, focus on body awareness, they use stabalizer muscles...they are, simply put, superior nearly in total to free weights, except when it comes to 'bulking' which is a ridiculous past time with next to no real world application beyond body building. I'd much rather face a bulk fighter than a dense fighter (and I've faced both). I'm not saying only PACE, those were merely an example.

We currently have an ultimate fighter and two pro am boxers training at our center in Vancouver...actually the ultimate fighter is one of our trainers. While he also uses free weights he swears by the hydraulic resistance training. All currently released medical journals and fitness focus is on this type of training OVER or in addition to free weights. You can not dismiss fact out of tradition or outdated learning models. You can research at NESTA or any other credible trainer certification site and find out that this IS the training of today and the future. Professional football teams are using them, fighters, military, medical rehabilitation...that's just all there is to it. Not everyone would like them, and that's fine, but they can not be effectively discredited.

 
Originally posted by: Moralpanic
Originally posted by: littlegohan
Do squats that are deep, do cleans.
Click to expand...

What are cleans? please tell me

Also quick question
Are there any books/websites that have excersies to improve a person's flexibility? I really want to do a full split and side split but i cant🙁
the best i can do is touch the floor with my plam while standing up
Click to expand...

How old are you? If you're pass puberty, the chances of you being able to learn to squat is VERY low. Just keep stretching, and eventually you'll get better at it... but i've done it for years, and i still cant' do a full split.

It doesn't matter though... even without a full split, i'm one of the highest kickers in any class i go to.
Click to expand...


good to hear
i am 19 and i know is abit later to try to learn to do a split
but if i do it daily, hopefully i can do it one day

what do you have to do to kick high? stretching or leg excesies i.e squat
 
How old are you? If you are still in HS wrestling is the way to IMO. But then I as others are bias😛 But at least it's free.
 
Originally posted by: Koing
2 inches away from box splits 😀
Can grab my leg and pull it straight and high when standing on one foot.

and cheat and do front splits but its not so *clean* as in bolt straight but hey man I have my limits!

Well now you said you want to bulk.

Do the following then:

Squat 6 x 5 heavy as you can for 6 reps 5 sets.
Bench press 8 x 5 as you haven't trained so a bit more endurance will be good for you.
Deadlift 6 x 5.
Do incline sit ups if you can.
Click to expand...
I have been training for a couple months
gained 20 pounds
😀

what you are doing is really impressive
how do you become so flexible?
 
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