Title basically says it all, and I know this type of question has been done to death. But, to clarify a little deeper:
Martial arts is 100% my focus, and has been for over a decade. I still love weight training, and believe it’s crucial for combat athletes/martial artists to build strength to help prevent injury, but also because being strong is never a weakness.
I’ve always argued that the most important primary muscle groups for a martial artist to train are the hips, core and shoulders. Keeping this in mind, and using a 5/3/1 approach (simply because I love the flexibility and simplicity of it), what do you guys think of something like this:
- Power clean, 5’s PRO
- Back squat, 5’s PRO (superset with rotational core work)
- Possibly back squat, FSL 5x5? Or 100 total reps or something like goblet squats? Maybe even just do shoulder work, like FSL press or dips or something.
- Power snatch, 5’s PRO or back squat, FSL 5x5 (I love leg work and nothing has helped my martial arts more than building strong legs)
- Press/Incline press/Bench, 5’s PRO (supersetted with more rotational core work or core stabilization work like ab wheel)
- Same dilemma as Day 1 here; leg work or more shoulder work. OR, focus on pulling work like rows.
Two other days would be dedicated to intense, but concentrated sessions of prowler or loaded carries, because I believe these are very beneficial for any athlete, but especially combat athletes.
The idea behind this is to keep time spent in the weight room low (20-30 minutes not including warm-ups), allowing for more energy to be put into martial arts practice, but still making improvements in strength.
I did something similar earlier this year where I did clean and push press (full, Olympic-style cleans), bench or weighted dips and heavy-ass farmer’s walks twice a week for a few weeks. I felt like a beast and noticed big improvements in my work capacity and strength during live training and drilling.
Any advice? Criticisms? Scathing comments to make me cry and reevaluate my life?