First of all I want to make myself clear that I a not intending to hurt anyone's feelings or trying to prove one is better than the other. Myself 32 years old. Black belt Karate. Black belt judo. Wing chun kung fu 1 year, free style wrestling 1 year and Boxing experience in amature league for 2 years. And currently studying an ancient Indian martial arts knows as kalaripayattu (said to be the mother of modern shaolin kung fu). Weight training experience 2 years. Profession: teacher in Engineering.
OK to get to the point.
1. Upper body: built for speed and skill
2. Lower body: built for strength and power.
3. Core: to join and balance the functions between upper and lower bodies.
Two types of fighting needs:
1. Sportive fighting: mma, boxing, wrestling, King fu, kick boxing, bjj, muay Thai, judo etc. Requires skill, speed, stamina and strength.
2. Street fight or self defence: purpose is survival. 90% psychological and 10% physical. Requires the will to fight dirty and survive.
Since weight training is either to develop strength, power, muscle mass, it comes under the category of sportive fighting.
Power and strength: depends solely on neuromuscular activity which means the nervous system. Examples to develop such attributes are regular skill practice, such as sparring with partner, or punching and kicking heavy bags.
Muscle mass: weight training helps a lot. Which in turn does help to develop power and strength to an extent.
Muscles required to generate power from the ground (as power is generated from the ground): calves, quads, hips.
Muscles required to transfer the power: core (abs, obliques and erectors) and lats
Please note power generation and power transmission are totally different functions. Power generation requires muscle mass.
Forearms: required to block attacks, to strike, to deflect an attack and used in pulling sports such as bjj and wrestling.
Biceps: required in pulling sports such as bjj and wrestling.
Calves, quads and hips: required in lifting and throwing opponents: examples are wrestling, judo. They are also used in generate power in punches and kicks.
Gutt muscles: balance entire body movements. Requires strength and mass.
Triceps: power delivery during punching. And also for pushing during grappling. Does not depend on mass.
Core: purely depends on twisting it for power transfer from lower to upper body. Does not depend on mass.
Lats: punch recovery and transferring of power. Does not depend on mass.
Shoulders: requires muscular endurance for punching so that your arms don't give out..dies not depend on mass.
Exercises I do for my martial arts other than fighting skill training:
2. Shoulder width push up
3. Shoulder width Pull ups
4. Barbell back Squats with Calf raise: legs slightly wider than shoulder width. Targeting Calf, quads, hams, gutts, abs, obliques and hips
5. Rotary cuff training with light weight dumbbells to prevent injury during punching.
Thus the only weight training I think might help for martial arts is barbell back Squats with Calf raise.
Make sure not to lift more than a bit higher than your body weight as you will be fighting in your specified weight division. Example if you weight 80kg you need not lift more than 90kg.
Body weight exercises: 2 sets with max reps
Barbell Squats with Calf raise: 3 sets with 10 reps, until the weights reach just above your body weight. Then you go for 2 sets and max reps
The weight training I think might be useful for daily life is Farmers walk with medium weight. It's full body strength training exercise along with cardiovascular effects.
If you find my post useful I am glad I could help. If not am really sorry for ur time :)