In the past, practitioners of martial arts discouraged weight training. Present day trainers have realized however that weight training makes your body stronger and more resistant to injuries. Weight training if done properly, complements martial arts training and helps in improving technique.
Here are a few basic weight training tips for martial arts students.
Before starting on your weight training, warm up for about 15 minutes on a treadmill or other equipment. Warming up prevents injuries. If you want to build your strength as well as your endurance, then you should work out as hard as possible. If your aim is just strength building then a light workout is sufficient. A typical regimen should comprise exercises involving the bench press, pull ups, dumbbell curls, dips, squats, hamstring curls, calf raises, crunches and hyperextensions.
Complete one warm up set and two working sets for every exercise. Start with the most difficult and the heaviest exercises and gradually move on to the lightest ones.
While doing squats, make sure your posture is right. Your knees should remain firm and not wobble during the exercise.
Each set of exercises should comprise 8 to 12 repetitions. Keep exercising with a specific weight until you are easily able to do more than 12 repetitions with it. Now increase the weight and start off doing 8 repetitions. Slowly increase the repetitions to 12 before moving on to the next higher weight. It is advisable to use free weights when you exercise. Use machines only if you have injuries.
You should keep yourself well hydrated at all times during your workout. This will prevent cramps and muscle tears. You should keep your energy levels up during your workout by eating a small, carbohydrate rich snack. Once you finish exercising, wait for an hour before eating a meal loaded with carbohydrates and proteins in order to aid recovery.
Do not stretch the duration of your workout to more than an hour. Else you will tend to tire yourself out. Normally weight training once a week is enough. In the initial stages you will experience quick gains in strength. This will slow down after a while so don't get alarmed. Do not exercise the same set of muscles every day as this will lead to injury. Respect your body and eat and rest well to get the maximum benefit out of your weight training regimen. Neglecting any of these aspects will lead to injuries and hamper your training. - 31497
Here are a few basic weight training tips for martial arts students.
Before starting on your weight training, warm up for about 15 minutes on a treadmill or other equipment. Warming up prevents injuries. If you want to build your strength as well as your endurance, then you should work out as hard as possible. If your aim is just strength building then a light workout is sufficient. A typical regimen should comprise exercises involving the bench press, pull ups, dumbbell curls, dips, squats, hamstring curls, calf raises, crunches and hyperextensions.
Complete one warm up set and two working sets for every exercise. Start with the most difficult and the heaviest exercises and gradually move on to the lightest ones.
While doing squats, make sure your posture is right. Your knees should remain firm and not wobble during the exercise.
Each set of exercises should comprise 8 to 12 repetitions. Keep exercising with a specific weight until you are easily able to do more than 12 repetitions with it. Now increase the weight and start off doing 8 repetitions. Slowly increase the repetitions to 12 before moving on to the next higher weight. It is advisable to use free weights when you exercise. Use machines only if you have injuries.
You should keep yourself well hydrated at all times during your workout. This will prevent cramps and muscle tears. You should keep your energy levels up during your workout by eating a small, carbohydrate rich snack. Once you finish exercising, wait for an hour before eating a meal loaded with carbohydrates and proteins in order to aid recovery.
Do not stretch the duration of your workout to more than an hour. Else you will tend to tire yourself out. Normally weight training once a week is enough. In the initial stages you will experience quick gains in strength. This will slow down after a while so don't get alarmed. Do not exercise the same set of muscles every day as this will lead to injury. Respect your body and eat and rest well to get the maximum benefit out of your weight training regimen. Neglecting any of these aspects will lead to injuries and hamper your training. - 31497
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