By Geoff Thompson
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Additional resources for Weight Training for the Martial Artist Martial Arts Self Defense
This is the complete routine, the only thing that I’d recommend you add is neck work. The next routine, the grappler’s workout, includes neck work and you could greatly benefit by its inclusion in your routine. 63 Weight Training for the Martial Artist CHAPTER SEVEN ROUTINE TWO – THE GRAPPLERS Routine One was more for the boxer/karate/tae-kwondo fighter, the kickers and punchers of the fighting arts, whereas Routine Two is more suited to the grappling arts. As previously stated, if your art involves all ranges as it should, then you could use both routines, or a combination of the two.
For more detail on the effectiveness of various combative arts please refer to my other texts, more specifically Animal Day – Pressure Testing the Martial Arts. First and foremost, let’s keep things in context: weight training is an addition to your combat art, it is not a substitute, nor is it the missing link in an art that might be lacking when it comes to adapting to a street situation. So let me state categorically here and now that weight training will not magically turn a non-effective art into an effective one.
The major muscle groups used in this routine are: hips, calves, abdominal muscles, inner pectorals, front deltoids (shoulders) and triceps. 18b 1) 5-10 minute warm up. 2) CLEAN AND PRESS A full clean, then press over the head is one rep. Put the bar down on the floor after every clean and press. Main muscles worked: legs, back, trapezius, deltoids, triceps. (Pic 18a,b&c) 18c 55 Weight Training for the Martial Artist A clean is performed by standing close to the bar-bell, as illustrated, with the shins just about touching the bar.