So we all agree, strength training in martial arts has always been around in some form or another, and we also take for granted that any boxer or UFC fighter will be doing some form of strength work.
So how do you apply it to your training schedule?
You can train with or without equipment, in a gym, your dojo or your home, on your own or with a partner/group.
So you’ve opted for no equipment
Great choice, as you can do this anywhere anytime. But how do you put together an effective bodyweight only programme?
Same as any other programme!
You will want to work your pushing, pulling and leg muscles.
Push: Press ups, 1 arm press ups, hindu’s, divebombers, handstands
Pull: Pull ups, towel rows, bridge
Legs: squat, 1 leg squat, lunge, split lunge, hindu squat
If you want pure strength stick to low rep 1 arm push ups and 1 leg squats a la Pavel Tsatsouline’s The Naked Warrior, if you want massive muscular endurance and conditioning go for high rep hindu pushups and squats with holding the bridge for time.
For some great bodyweight workouts for muscular endurance and conditioning check out Craig Ballantine’s bodyweight 100, 200, 350 and 500 workouts, I believe he’ll soon be launching a BW 1000 (yes thats 1000 total repetitions).
I love to do a quick set of hindu’s most mornings when I first get up, I find they loosen me up and prepare me for the day ahead. I’d leave the strength work for later in the day.
Just remember, try to train regularly and don’t be afriad to change things around from time to time.