How to combine strength training and martial arts?

Bodybuilding and martial arts

Martial arts

Friends, hello everyone. Today we have a very unusual release. I was drawn towards martial arts! It’s not for nothing, of course, before this on the Internet I watched some people, in general, break a huge cloud of useless information, I realized that this article could be useful to society. To be honest, I see this kind of crap that makes me not want to go to this or that site, or the Internet in general! Therefore, now, without any advertising, lies and falsehood, we will gradually begin to understand the global topic of bodybuilding and martial arts, there will be other issues - this is just the beginning of our journey in which I will share with you unique information about training with iron to develop the necessary qualities of a fighter.

In general, martial arts and bodybuilding are a very sensitive topic.
Jocks consider this unnecessary because... there is no full-fledged opportunity to grow and become bigger further, at the same time, fighters have the same negative attitude towards bodybuilding, they say, endurance is lost, muscles become enslaved, in short, there is no benefit from it .
And this is on more or less intelligible resources, imagine what kind of shit is going on on forums, social networks and others. People are foaming at the mouth to prove their points, but some are right, some are wrong, some are half right, etc. and the majority argue about something incomprehensible, each chasing his own wave trying to prove how smart he is. Pichal.. Well, who is right, you ask? Of course, I'm sorry, but I won't draw any conclusions! Those. I may be wrong, but I will still express my point of view. And she does not belong to either those or those people who prove (that it is bad to combine BB and Martial Arts and vice versa), i.e. I believe that the truth is somewhere in the middle.

Whether to combine bodybuilding with martial arts or not is up to you to decide. It depends on what your goals and priorities are. If the goal is maximum muscle size, then I think you need to choose only bodybuilding. But in any case, fighters do not have such an opportunity to choose (i.e., whether to train in the gym or not, they definitely need to train, and why, you will understand a little later, after reading the necessary information).

What qualities does a fighter need?

1. Speed
2. Explosion (explosive speed or force)
3. Strength endurance
4. Muscle strength

We will discuss these 4 points today in terms of training!

Speed

The first most important quality a fighter must have is speed. Because speed kills. This quality will allow you to completely dominate your opponent.

How to train?

Jocks (bodybuilders) perform exercises slowly under control, with decent weights. Fighters need speed, so they need to do exercises as quickly as possible! If you've been a bodybuilder before, you already have the strength. All that is required of you is simply to perform the exercises at a fast pace, and your weights should be about 30-40% of 1 repetition maximum.

For example, if your bench press for one repetition (maximum) was 100 kg then 100 x 30% = 30. This means you are working with 30 kilograms on the barbell press at a fast pace. The number of repetitions does not count, i.e. perform the exercises until you feel that the speed of the exercise has decreased, or look at the execution technique (if it has worsened) - a sure sign to stop.

And this is recommended not only for fighters. Imagine, I know people who bench press 100-200 kilograms, but they don’t train speed. They are not interested. They say why do I need this, I will have to lose a lot of a couple of tens of kilograms from the barbell. The effectiveness of my workout will decrease. What will others think of me? Well what can I say? It will be funny to see this bull on the street, or somewhere in crowded places, where his skull can easily be broken by some weedy youngsters.. However, they don’t care anyway. Don’t be like that, besides, below I will give training schemes, both for weight (growing your muscles and developing speed). How to do it?

You can do the workout like this: first you do bodybuilding-style exercises (as usual), and do the last one or two exercises at speed (i.e. at a fast pace). This can even be considered a kind of fascial training.

Read the main article: What is fascia, why train it? How will they explode your muscle mass? (ps because the article is very large, look for the beginning at the very bottom).

Those. With this you will kill two birds with one stone, train for mass and speed. And the effect is even greater!

Or another option is to work on mass for the first 2-3 approaches, and then one finishing approach for speed. And so in all exercises! But I like the first method much more and I think it is the most effective.

Explosion (development of explosive force or speed)

This quality, with proper training, guarantees you the most unexpected and quick way to TURN your motor units into your muscles. Those. this quality will allow you to accelerate from a standstill like a Lamborghini in 3.5 seconds to 100 km per hour. You will accelerate from a state of rest (from a standstill) into a state of movement, at such a speed that your opponent cannot keep up with you.

How to train explosive strength and speed?

In order to train explosiveness, you simply need to perform explosive movements from a resting state. Those. you need to create certain conditions under which you will need to switch from a completely relaxed state to active work instantly. Without delay! Those. here you stand calmly, and here is B-A-C and instant work (an attack in battle) in which your opponent does not have time or did not have time to react to it.

Strength endurance

Pay attention to the title, because... endurance may vary. Either aerobic or strength training. In our case, we are interested in strength endurance, because during a fight you do not move without load at an average pace, on the contrary, you constantly apply force to your opponent at different paces. I put this quality in 3rd place, because it will help you in battle only if you were unable to defeat your opponent in the first two qualities (i.e. speed and explosive power). And thanks to strength endurance, after a couple of rounds, if you hold out on your own, your opponent will lose about 70-80% of all strength and most of his speed.

How to train strength endurance?

I recommend training this quality with long-term strength work (circuit training). This is how they usually train. In bodybuilding there is something similar called a superset or giant set. But in our case, we move from one power projectile to another without any rest. The weights are not too large, by the way, moderate or even small.

Example workout

Pull-ups + bench press + standing barbell press + squats followed by jogging on a treadmill at a fast pace (3-5 minutes). Repetitions are usually 10-15, but you can skip the count and work until complete failure. This is general strength endurance training.

This scheme does not resemble this at all and is what it is – CROSSFIT. I wrote articles about this sport. Read the articles below, they are very useful.

Read the main articles:

Muscle strength

Undoubtedly, strength plays an important role in a fight, but not as important as the first 3 qualities (speed, explosion, endurance). Strength will help you on the ground, i.e. in a lying position, when you fight, do a choke hold, squeeze all the air out of his throat, or just do the same technique in a fight (bending) do you think it’s so easy? I beg you, this also requires muscle strength.

I put this quality at the very end, but in practice in real combat it takes almost first place, of course, if our goal is the first three qualities (speed, explosion, endurance). That's why all serious fighters train in a gym with weights. It's just that some are more and some are less. But everyone, without exception, trains! I hope the debate over whether this is good or bad is over.

How to train strength?

But that, my friends, is heavy working weights, low reps, plenty of rest between sets, good nutrition (higher amounts of carbohydrates and proteins). This is how they train in the gym. This is not reminiscent of bodybuilding (as many probably thought) but of powerlifting. Why? See below.

Read the main article: How is bodybuilding different from powerlifting?

This is where I finish talking about the qualities a fighter needs, and move on to an important point when drawing up a training program.

Which muscles are more important for a fighter?

This is a very important question, which muscles should you train? Maybe biceps or triceps? Or maybe breasts in general? Friends, I will give two practical answers to this question for different purposes:

1. To develop a strong strike
2. For wrestlers

In order to develop a strong blow, you don’t need to train your chest or biceps at all. The most important thing here is training your legs! After them come the muscles that rotate the body, and only at the very end - the triceps. Why? Remember, the blow begins with the unfolding of the foot, then the rotation of the body is turned on, and then all the invested force comes from the rotation of the foot and body into the final extension of the triceps. That's why my friends, train your legs!

The main exercises for training these body muscles are: squats, lying crunches and parallel bars (or close-grip barbell press).

For wrestlers, the basic exercises are pulling movements, pushing movements and neck . That is, the first (traction exercises) are all kinds of bent-over rows, deadlifts, pull-ups (barbell rows to the chin), bent-over dumbbell rows . In bodybuilding, these are exercises aimed at training the back and biceps muscles. Pushing movements (this is the bench press, close-grip barbell press, parallel bars - these are the main exercises). To train your neck, I advise you to try the BRIDGE exercise, or buy a belt and hang it around your neck (in order to seriously train it).

So, friends, for the first time I think there will be enough information for thought. For the future, I have definitely planned a decent number of issues about martial arts. And now, at this stage I’m finishing, I hope you were interested, see you next time!

Best regards, administrator.

Source: steelsports.ru

This is interesting: What is better - barbells, dumbbells or exercise machines, which equipment and why to choose

What is the difference between cardio and strength training?

Any workout in the gym , at home, on the street, or anywhere else, can be divided into two main types below.

Cardio – workouts or exercises aimed at training the cardiovascular system, burning fat, increasing endurance and muscle functionality, for example, running , swimming, jumping, jumping rope and so on.

The main source of energy for muscle contractions in cardio training are carbohydrates (glucose) and fats, which are oxidized under the action of oxygen to carbon dioxide and water with the release of ATP . Such training is sometimes called aerobic , that is, energy supply occurs with the participation of oxygen.

Strength training is a type of training that is aimed mainly at increasing strength and muscle mass. Most often, this type of training is practiced in the gym , less often at home, due to the bulkiness of the equipment (simulators, barbells, dumbbells , weights, and so on).

The main source of energy in strength training is creatine phosphate and glycogen (stored carbohydrates in muscles). Due to the fact that recovery occur in the absence of oxygen , strength training is sometimes called anaerobic . Read more about them here.

How the athlete combines the two listed types of training will determine whether he will achieve his goal or not, that is, whether he will be able to:

• Lose weight , get rid of excess weight
• Build muscle mass, increase muscle
• Increase endurance , strengthen the cardiovascular system
• Make your muscles functional and stay fit

Differences between cardio and strength training

Strength training and martial arts

Admin

Learn how to properly combine strength training and martial arts to achieve maximum results.

A large number of guys, simultaneously training in the gym, pay attention to a variety of martial arts - boxing, kickboxing, Muay Thai, wrestling, and so on. And many are tormented by the question of how to combine everything correctly in order to have an athletic, toned figure and at the same time succeed in fighting technique.

It is not only possible, but necessary, to combine, because training in the gym will increase mass and strength, and martial arts will increase speed, agility and reaction. The main thing is to know how to combine everything correctly.

First of all, decide what is more important for you - if mass and strength, then devote 3 times a week to the gym and 1 training in the boxing gym, if on the contrary, mass and strength are just a help and you are not interested in a pumped up body, but just want to become good If you are a fighter, then allocate 3 training sessions per week to martial arts, and allocate only 1 day to the gym.

For the more advanced, use 3 x 2 training, if you want a pumped up body, 3 days gym x 2 days boxing gym, your goal is martial arts, then 3 days boxing gym x 2 days gym. For more information, read the article - strength training for a fighter.

Rules for combining strength training and martial arts

1. Remember, you can’t do 2 workouts a day, i.e. after the gym, run to the boxing gym or vice versa, remember 1 workout – 1 day. If you still combine, it means you are not giving your all and the training is idling.

1. If the training goes on consecutively, that is, day after day, then train first in the gym, and then in the boxing room, the fact is that training in martial arts is very exhausting and you are unlikely to be able to give your best in the training room the next day, you will be overcome by fatigue.

Conclusion

You must decide what is most important for you, if martial arts, then give it your all, and the gym as an addition, if, on the contrary, your idol is the world of fitness and bodybuilding, then work up to 7 sweats in the gym, and leave the boxing gym for the soul.

At the same time, being 100% successful in two directions is like running after two birds with one stone, so make it a priority for yourself and you will definitely achieve success, the main thing is strength and desire. I wish you success :).

Fighters training video

tips and recommendations Source: bombatelo.ru

How to combine bodybuilding and martial arts?

Many guys ask whether it is possible to combine bodybuilding with, for example, boxing or sambo? The answer to this question is simple: You can, but you need to do it wisely.

One thing is for sure, it is impossible to fully develop in both boxing and bodybuilding at the same time. But it is definitely possible to use some aspects of one type to progress in another.

Without going into details, it must be said that bodybuilding and boxing are completely different loads for the body. Bodybuilding is anaerobic exercise, which means we perform exercises slowly and deliberately, applying maximum effort and performing a relatively small number of repetitions in the exercises. Boxing or Wrestling are aerobic exercises; almost all exercises are performed quickly and with many repetitions. So, if we are engaged in bodybuilding, then we need to reduce extraneous loads to the maximum; after a hard workout, the body needs time to recover, and if there is no quality recovery, then progress will naturally stop.

This means that if we also engage in boxing in parallel with bodybuilding, then we will not be able to recover well, which negates all the work in the athletic gym. But there is a small nuance here: “How are we going to practice boxing?” In the sense that after training with iron, we can do a little work on the boxing bag or arrange a couple of sparring sessions with friends in iron. After all, after a hard workout, this will only speed up the recovery process. It’s clear that we won’t achieve high results in boxing this way, but at least you can deliver a powerful blow so that if something happens, you can use it on the street.

Usually, by the way, bodybuilders do this, they don’t delve too deeply into martial arts, they’ll give 2-3 punches, and, in fact, they don’t need more - for the street it’s quite enough.

But everything that was written above concerns an athlete who respects martial arts, but has set bodybuilding as his main goal. Now let's talk about an athlete who is not a fan of bodybuilding, but is intensely involved in martial arts and strives to achieve mastery in this field. So, contrary to popular belief, he can use iron in his training, but he needs to figure out how to do this.

The effect of bodybuilding

As you know, bodybuilding, and in particular the effect of bodybuilding - an increase in muscle mass, helps to reduce speed and endurance indicators. Yes, it is a fact that speed is slightly reduced due to bodybuilding. That’s why it makes no sense for a fighter to engage in “pure” bodybuilding, as “jocks” do. He should be more interested not in muscle gain, but in strength gain. Therefore, he does not need to pump up his biceps, shoulders, calves and other muscle groups. He needs to develop strength, and the best sport for developing strength is Powerlifting.

Why powerlifting? But because powerlifting promotes an increase in “pure” strength, with a minimal increase in muscle mass and body weight. Usually, even during powerlifting training, one’s own weight, on the contrary, decreases rather than increases.

Moreover, the fighter has enough of the main three exercises of powerlifting: bench press, squats with a barbell on the shoulders and deadlift. Performing, for example, 5 sets of 5 “explosive” repetitions in a basic exercise, there will not be a particular increase in mass, but strength will increase. And in principle, a fighter can do the same as a bodybuilder; at the end of the training, come and do one basic exercise - that’s all, that will be enough. And here it is also important that you most likely will not be able to achieve high results in powerlifting, but you can be sure that the blow will become stronger. And in wrestling, even more so, you can’t do without iron.

So the answer is obvious, you can combine martial arts with iron, but at the same time set priorities for yourself - what is closer to you and what you want to succeed in. Because as the old Russian proverb says, “If you chase two hares, you won’t catch either.” In life, this is exactly how everything works; in order to succeed in something, you need to live and devote yourself to it.

Source: Fitts.ru

Sports in a rocking chair

How to pump muscles correctly? Before giving an answer, you need to understand what types of sports exist in the gym. And they have significant differences from each other:

• Body-building. From English the word is translated as “body structure”. This is the whole essence of this sport. By using exercises to strengthen muscles and work them out, the athlete builds the relief of his body. At competitions, each athlete has a demonstration program. The judges evaluate the best among the candidates based on the strength of their muscles and the beauty of their performance.
• Powerlifting. This sport is about strength. The basis is three exercises: squat, bench press and barbell deadlift. The sum of the weights of the equipment lifted once is taken into account in competitions. Whoever has the most wins. The athlete’s body weight is also taken into account. For example, in the weight category up to 100 kg, two athletes in three exercises reached the same figure - 750 kg. The weight of one athlete is 97 kg, the other is 98. The athlete whose body weight is less will win. If the question arises about how to combine martial arts and rocking, then powerlifting is ideal for this purpose.
• Crossfit. A type of fitness that involves high-intensity exercise. This sport performs combinations of speed exercises with light weights compared to powerlifting and bodybuilding.
• Dance fitness areas. Aerobics, including dance, belly dancing, fitness yoga and other areas are popular among the fair sex. They allow you to develop body flexibility, strengthen your overall physical fitness, and get rid of excess weight.
• Weightlifting. There are two basic exercises in this sport: the push and snatch.
• Weight-lifting. Here the basic exercises are the same as in the previous version. Just do them with weights.

You might be interested in: How to build muscle on exercise machines and at home? Exercises for all muscle groups

You might be interested in:❶ How to make a relief

If you have now been able to answer how to properly pump your muscles, it means that the sport for rocking has been chosen.