is high rep/low weight bad for martial arts?

Post questions and tips on developing strength-endurance or muscular endurance.

is high rep/low weight bad for martial arts?

Postby jean da best » Aug 24, 2005 11:01

as the title says, is high reps with weights bad for martial art training as paval says in an article posted in another topic

also with martial arts, what upper strength exercises do you do

see this is my problem:

my arms are very very weak. i cant do a pull up, and SINGLE pull up. im basically a fat ****. all the areobic activity and all i do doesnt reduce my fat level anymore ( i used to be very heavy).

im only 17 though..and what strenghting exericses with arms should i do? i have read somewhere that thigns such as bicep curls have no place in a martial arts programme, as they are for show.


my legs get very sore, very easily. even doing own body weight can be a problem. what should i do. ive got the SS book, and ive also seen side lunges. what are they, as in how do you perform those?

it be much appractiated if someone could give me some help in this. im lost completly, and as of recent, i see no real progress

ps. if you cant lift a heavy bar for squat, and have no "spotters" to help, what do you do?
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Postby dragon » Aug 24, 2005 11:33

If you're refering to the link i posted for the Pavel article,it is intended for developing power/strength.
The high rep training Kurz recommends is for strengthening the connective tissues in preparation for isometrics.

I,personally,have had good results with the suggested Pavel method.

To develop strength for chin ups:-
You could start by doing them in a lying position.This would basically be a reverse row.
Set up 2 chairs of equal height with an empty barbell resting on them.Lie underneath,take a grip of the bar and pull your chest to the bar.Because your feet remain on the ground you aren't lifting as much weight.

Most isolation exercises are a waste of time to a martial artist.You are trying to gain over al conditioning and strength,not aesthetically pleasing muscles.

Dragon.
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Postby jean da best » Aug 24, 2005 11:38

in the sample workouts for the roundhouse kick, there are weight exericses for the COOLDOWN? how does one put them in application, espcially when you have to do strength training the next day?
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Re: is high rep/low weight bad for martial arts?

Postby jrlefty » Aug 24, 2005 12:09

jean da best wrote:im only 17 though..and what strenghting exericses with arms should i do? i have read somewhere that thigns such as bicep curls have no place in a martial arts programme, as they are for show.


without weights you can do pushups, hindu pushups, one arm pushups, one arm hindu pushups, handstand pushups.

with weights you can try bench press, seated military presses, standing military press, one arm military press.

my legs get very sore, very easily. even doing own body weight can be a problem. what should i do. ive got the SS book, and ive also seen side lunges. what are they, as in how do you perform those?


If your legs, or any part of your body, gets very sore the next day then you are probably doing to much. Try either reducing the amount of exercises you do for your mucsles and/or reducing your weight, reps, or sets in some exercises and see what happens.

ps. if you cant lift a heavy bar for squat, and have no "spotters" to help, what do you do?


Work on a weight were you won't need a spotter. When your form gets better, you might find that you will not even need a spotter anymore and besides you shouldn't be using a weight were a spotter would be necessary.

ive also seen side lunges. what are they, as in how do you perform those?


It kinda like how a sports fencer does a lunge when they attack. One leg is bent and the other is straightened and you move to the side of your bent leg. You do not need do as deep as a lunge as a fencer but make sure your knee that is bent does not go past your toes when you lung.

later,

jrlefty

p.s. Have you been working on your muscle(strength) endurance? What have you been doing so far?
"If you love life do not waste time because time is what life is made of"-Bruce Lee
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Postby Kit » Aug 24, 2005 19:55

some links on lunges:

http://www.healthatoz.com/healthatoz/Atoz/hl/fit/demo/lunges.jsp
http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html

You can also do lunges to the side and rear:
http://www.dolfzine.com/page329.htm
http://www.dolfzine.com/page330.htm
a good link on hindu squats:
http://www.cbass.com/Furey.htm

As said in a post above.. if you have pain the following day, you are doing too much. Play with the number you can do WITHOUT pain. First, find the number you can do without pain the next day. To do this start with LOW reps.. say even just 5 or 10. Try that and see if you have pain the next day. If no pain, then consider trying a few more(after a rest day). If you have pain, then have a day off, and then come back and try even fewer reps. Don't get stuck thinking you need to be a man and do a high number of reps (or even your usual number of reps!) Remember the goal here is to build and grow. This will never happen if you are doing too much!
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Postby jean da best » Aug 25, 2005 03:59

thanks guys, i think i will have to start being more focused and try to find the limits. ill report on my progress later as i progress

there are still some questions ive got to ask

1. in Kurzs sample workout, in the cooldown for kickboxers, there are lunges. surely weights would be a different day to a techincal workout?

2. Is endurance based weight training useless as a pose to doing bodyweight exercises. i.e. is better just to use your own body weight and not bother with weights for endurance?
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Postby dragon » Aug 25, 2005 05:52

jean da best wrote:1. in Kurzs sample workout, in the cooldown for kickboxers, there are lunges. surely weights would be a different day to a techincal workout?


In Stretching Scientifically it does say that strength exercises with light resistance/high reps should be done after strength workouts.
No idea why they are also in the sample workout.Maybe it is intended as a complete workout containing everything you need and assuming you do no other kind of training.
That's only a guess though.

jean da best wrote:2. Is endurance based weight training useless as a pose to doing bodyweight exercises. i.e. is better just to use your own body weight and not bother with weights for endurance?


According to Science Of Sports Training,the more resistance you have to over-come,the more your strength-endurance depends on maximal strength.
I assume this to mean(in your case anyway) that you should start with body weight only exercises as your maximal strength still hasn't been developed.
As your maximal strength improves though you should increase the weight of the strength-endurance exercises accordingly.

Probably not the best person to answer some of these questions as i approach my training differently.

Dragon.
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