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34

What you have heard is at least partly wrong. Heavy weight lifting can be about increasing size, but it is more often about directly increasing strength (it's part of the distinction between a bodybuilder and a powerlifter). The expression is that "no one gets bulky by accident." I also have never seen any reliable evidence that it makes you slower at ...


18

Weight training is very useful for martial arts. Sports scientist and martial artist Tom Kurz notes: Taekwondo master Hee Il Cho, famous for his powerful and precise jumping kicks, says, “Weight lifting can help athletes in any sport, including the martial arts. The more strength and size you have, the better you will perform. If two people weigh the ...


8

The speed increase from kicking with ankle weights and then removing them doesn't demonstrate any improvement. It demonstrates that it's easier to kick correctly and quickly without adding resistance. The fact that the kicks feel faster than before using the weights doesn't prove anything. Don't kick with ankle weights. If you want stronger legs, then use ...


7

When developing any technique, there are pairs of muscles that must work together. In the case of punching, and this kind of a punch, your recoil from the punch is just as important for absorbing the impact as the actual delivery itself. To practice the punch, start with the technique in open space and focus on delivering the energy of the punch to the ...


5

First off I wouldn't worry about accidentally turning in to Arnold. Body builder forums are littered with people struggling to gain mass. It's much tougher than you think and you'd have to be REALLY focused on gaining mass and not just strength to even have much of a chance of that happening. While strength is not always paramount in many martial arts, it ...


5

You should do basic strength training using progressive overload, at a slower rate than someone who is not simultaneously working hard at karate. After you've built a base of strength through weight training, you should add some explosive movements so you can utilize your newfound strength to produce speed and power. Basically, this means you should do ...


4

Absolutely it does! When I was training judo seriously, I was in the gym lifting weights 3x a week. In most martial arts, you don't want to get huge and bulky like THelper mentioned. But it's easy to train explosive power and balance and endurance, all of which will help your martial arts training.


4

If you have a limited amount of time for training in class and a surplus of energy, your best bets for supplemental training are strength, power, conditioning, mobility, and judicious use of technique or movement work. Essentially, your primary goal in your free time is to become a supremely athletic physical specimen. Strength and power You should develop ...


4

Forgive me for my input here. 45 years ago when I started my training and was wrestling with the same issues, my Sensei took me aside and taught, Spend 2 hours on speed drills for every hour spent on weights. Weight training makes you powerful but slow. To increase speed do the following: A. Candles punches, stop 5" or 1 fist width short; kicks for at ...


4

Power in your punches comes from; muscle to generate force, correct shifting of weight/movement, and coordination and technique to get the most of that (alignment of structure, correct angle of attack, timing, etc.). If you want more muscle to generate force, you need to do some kind of resistance training - that can be weights, it could be resistance ...


3

Yes, you are correct in assuming that you will lose your balance if you get used to the heavy ankle weight on your supporting leg. But that being said, the best way of increasing strength and speed is to do resistance and interval training in a gym. Ankle weights put lots of unnecessary strain on your knees. And your knees are already a weak spot as it is. ...


3

There are two schools of thought based on two distinct principles as to how to generate a punch with maximum effectiveness. In schools similar to karate the force comes from pushing after you connect with the target. Someone punching in this manner will train to strengthen their muscles in order to apply more force. These punches have reletively short ...


3

Bud Jeffries has a great article on this; http://www.strongerman.com/articles/martial-arts-and-strength/ He's a strongman, not a bodybuilder, so is much more in line with what martial artists should be interested in. He addresses the pros and cons, particularly noteworthy is that with his focus on strength training he doesn't train as much for skill, so ...


3

While not what most would think of as a "weight lifting" exercise (body weight rather than external weights), push-ups on your fists will help with Wing Chun punches as it promotes strong wrists and forearms (along with the standard push-up muscles). In order to train for the explosiveness of the punch you can practice these push-ups with an explosive ...


2

Some people are warning about weightlifting slowing you down. This is only true in a limited sense: High repetitions with moderate weight will build more slow-twitch muscle. Powerlifting workouts--high weight, with low repetitions and longer breaks between sets--build fast-twitch muscle. You can actually assess your ratio of fast-twitch to slow-twitch ...


2

IMO no; just tris isn't enough–it's basically a press (at a weird angle), which involves shoulders, tris, chest, and core. When I was studying I used isometrics against a wall, at various extensions. Isometrics give you a chance to check your alignment, posture, and rooting at the same time. Cable punches, or various "pressing" machines you can stand ...


2

Weight training can be beneficial, and some martial arts have a set of supplementary exercises (in Okinawa Goju Ryu we call it Hojo Undo) where you use tools like Chi'ishi (stone on a stick), Ishi-sashi (stone handles - ancient type of Kettle bell) and Nigiri Gamen (a couple of vases with necks in a size to fit a palm) for weight training. The advantage of ...


2

Regarding punch power Some basic physics together with some thoughts on punches and kicks may help: [impulse] = [mass] × [velocity] It is much better to improve speed by technique (!) and exercises (which may include weight training, but as I take it in another sense than you think of it) than weight, if you want to hit harder: Becoming heavier ...


2

Dave gave a great answer. I would add for speed training : you can practice your techniques (punching and kicking) shadow boxing with light weights in you hands. Say 3-5 pounds. Don't forget to never fully extend your arms and legs when trainign with weights So you can do a couple of rounds of : one round shadow boxing with weights and then one round ...


2

First and foremost: The dojo is rife with injuries. [...] This should be ringing many alarm bells. This is a sign of a bad teacher and a Mc Dojo. Get out and never come back before it is too late! You only have one body and when it gets injured, it never fully recovers. Keep good care of it. Any dojo who state that you should "power through the ...


1

Quote from your message: "The dojo is rife with injuries." Find a different dojo. Seriously. In this I agree with Sardathrion. In your reaction to him you state: "...but even the teachers are quite injured. It's the culture." All the more reason to leave and never go back there.


1

Just start a strength and conditioning program normally. Aikido is far from the strenuous end of the activity spectrum, and genetically-average amateurs find the way to weight train alongside just about everything. Make a slight allowance for Aikido crowding out lifting time and recovery resources, but just do it. If injuries or immobile joints are in the ...


1

It is physically correct with greater weight and muscle power you will definitely be having a greater impact while punching. The greater weight will have a greater momentum as soon as the muscles give you the speed the impact will be doubled. momentum = mass X velocity Muscle Power is more important than weight, as heavier bodies are much more difficult to ...


1

I prefer using (and recommending) isometric exercise for strength training. Anecdotally, I've experienced far fewer injuries using isometric resistance than I have using free weights (and I have been training for almost 30 years now). Speed is a function of several factors: raw synaptic response times, efficiency of movement, preparedness (mental and ...


1

Improve speed, technique and strength. For speed! Go through Kihon techs as fast as you can. For instance, throw out Jodan Masashi Geri while maintaining balance and technique in quick rapid succession. For overall strength! Lots of heavy bag work. Try different combinations. Technique! Total body flexibility training. Spend a lot of your time ...


1

I've had a solid 2 years of strength training including Olympic weightlifting before starting martial arts, which I've pursued for over ten years since my first real fight. Strength training for minimum two years is a must for adding the necessary bulk to compete in fighting at a high level, but to really stand-out, you need weightlifting. That's why I was a ...


1

Strength training alongside of doing your martial art of choice is key. I've pumped my training from 1 hour to 2 hours every day and over 1 month I've increased 10 fold in my technique and power. This is all alongside my strength training of 1 to 5 reps max and it works


1

Weight training is fantastic for martial arts training, but you have to do it with a goal in mind. Ask yourself which areas you need to improve strengthwise, which areas have muscles that you will use (directly or indirectly) in practicing your techniques. Also, if you do a sport like Taekwondo, keep in mind that, contrary to popular belief, while muscles ...


1

I have found that strength training once a week and power endurance once a week alongside BJJ, Thai boxing, boxing and JKD concepts helps a lot in my fitness and strength; however, if I do strength or power endurance more than once a week, I slow down and burn out. Everyone's body reacts differently; spreading my training out over a period of time makes a ...


1

Isolating the triceps will not be very effective. The most effective way to train is through functional exercises, in which more than one muscle must work together against resistance in a way that is similar to how the technique will actually be used. Let me list a few exercises we use (some mentioned already). To increase power: Resistance bands: we hold ...



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