Let me guess; you are trying to find out if weight training will help or hurt you with your martial arts training?
Well, you’ve made it to the right place because here we are going to explain just that. We will also give you some crucial tips to help you with your martial arts weight training.
Can Weight Training Hurt Your Performance in Martial Arts?
The answer to this is yes; it most definitely can. But let me tell you the benefits far outweigh the negatives.
How Can Weight Training Hurt Your Performance in MMA?
Heres, the thing, the bigger things get, the more energy they require to get moving. The same applies to your muscles; the bigger your muscles get, the more they weigh, the harder they are to move, and the more energy you expend trying to get them moving.
This, in turn, causes you to get to gas out quicker than you usually would, sort of as Connor Mcgregor does in all of his fights.
So building big muscles is not the way to go for the martial artist. But how is it possible to weight train and not build big muscles?
It’s possible by keeping your protein high, fats, carbs, and sugars down, and by training with high intensity rather than just trying to lift the most weight that you possibly can.
The goal here is not to weight train so much as strength train.
This brings us to how exactly it can help you.
How Can Strength Training Greatly Enhance Your Performance in Martial Arts?
Combining Weights to enhance your martial arts performance is definitely a must if you want to reach that top level and fight with the elites. But the thing about it is; you need to do it right.
You do not want to get bulky and heavy; in fact, your goal here is strengthening the muscles while staying as lean as you can.
You do this by training for strength, not for size.
Exercises best suited for a martial artist to help you build muscle strength:
- Bodyweight workouts
- Pulls ups
- Squat jumps
All of these are exercises that will build your strength up and condition your muscles in a way that will allow them to be competent.
Doing pushing and pulling exercises, p90x, fast-paced, jump-style exercises is what you want to focus on.
When it comes to weight training for martial artists, many workout routines help incredibly well with improving overall performance. According to recent studies, pushing and pulling weight around the gym can benefit martial artists.
It can help make you faster, stronger, more explosive. It can improve your cardiovascular endurance.
To get the best results from lifting weights, focus on targeting essential muscles when doing techniques that fit your combat art style.
Crucial Tips On Weight Training For Martial Arts
1. Warm Up Before Weightlifting
Whether it’s 10 or 15 minutes, warming up should always be the start of any exercise session, especially with weight training for martial artists.
A warm-up is the best way to avoid getting injured while weightlifting. Plus, it makes it easier to follow through with the workout if you have broken a little sweat from the start.
Get on a treadmill, a stationary bike, or jump rope for a few minutes. But don’t overdo it unless you want to get tired before the real weight training starts. Also, when performing weight training routines, it will be helpful to warm up for each exercise you do.
2. Choose Free Weights Over Machines
Unless you have an injury, stick with free weights over machines when weightlifting, like most of the top athletes worldwide. Getting on the machine is good, but a leg press machine wouldn’t give you as much as you can get when you do free squats.
Machines often do tricky work for you, like stabilizing the weight. With free weights, you do all the work, no cheating involved.
3. Target Your Core Muscles
When choosing exercise routines, do at least one that will target your core muscles. Although you can do a couple of movement-specific weight training routines that focus on building and strengthening smaller muscles essential for martial art techniques, the core muscles are still the foundation for every martial artist.
A strong core puts power into every punch a martial artist throw. It can also help keep them stable when receiving punches or throwing kicks.
Do at least one core exercise that will target your back, chest, and leg muscles each week.
4. Give HIIT Workouts a Go
High-Intensity Interval Training workouts are one of the best ways to incorporate weightlifting into your martial arts training. These are intense cardio exercises that will push your muscles to their limit. This kind of workout gives you more than what you can get from traditional cardio exercises.
Plus, it can also help better your ability when performing during fatigue or low-oxygen conditions.
HIIT workouts are short but intense, which can easily fit into your schedule. Plus, it’s also an excellent kind of exercise that burns fat faster more than traditional exercises do. There are martial artist exercises considered HIIT workouts, such as hitting pads, sparring, and drilling.
However, keep in mind that when choosing or doing HIIT routines, choose a specifically developed program for martial arts or give our 45 min treadmill workout a try.
5. Hydrate and Follow a Clean Diet
Without fueling your body before, during, and after, you wouldn’t get the most out of your weight training for martial artists, and you wouldn’t have enough energy to finish your routines. So, make sure that you drink lots of water during and after your training to avoid muscle tears and cramping.
Following a clean diet is also essential when doing weight training for martial artists if you want better results from your workouts. Don’t forget to load on high-carb snacks before working out, and you can also munch on small high-carb snacks for high energy levels while working out.
Meals high in carbs and protein are also excellent for faster recovery after intense training.
6. Rest from Your Workouts
Although it might be tempting to do weight training every day, it wouldn’t be good for your body. It is necessary to space your workout sessions. Give your muscles rest for a day. As a general rule, you should avoid hitting the same set of muscles in your exercises two days in a row. Take a lot of rest after weightlifting and give your body enough time to recover.
There are a lot of excellent benefits to incorporating weightlifting in your workouts. Just keep in mind choosing and customizing your weight training for martial artists that will fit your needs and additional HIIT exercises would do you good.
Here Are Some FAQs About Weight Training and MMA
Watch the video below to hear us answer some of the frequently asked questions about weight training in mixed martial arts.