Hey guys,

I'm looking for some advice on making a strength training program for myself. My goal is to be lean and powerfull. I am a martial artist of Choy Li Fut Kung Fu, and have been traning for about 1 1/2 years now. I go to Kung Fu about 3-4 times per week. The sessions last for usually about 1-2 hours and include:Form practice
Kicking and Punching
Ground Fighting
Sparring
Tai Chi
Combat Techniques
I get a great cardio workout from Kung Fu through sparring and all of the forms practice that i do, but i dont get any real strength training. The only strength training i get is in my legs from holding low stances during class. I weigh about 175 pounds, and am 5'10. I am already a pretty big guy and have a lot of Brute Strength. I am looking to increase some muscle mass, while losing some body fat. I don not want to become "Muscle Bound" and lose speed or flexibility because of muscle gain. I am thinking of a "Bruce Lee" type of physique, geared towards the martial arts, and not just bodybuilding. I don't know whether i should do bodyweight exercises, pushups, pull-ups, situps, sissy squats, etc. Or whether i should use weights. If i do use weights, should they be low weight and high rep, or the other way around. I want to improve my speed and flexibility through strength training and i want to tone my muscles and increase their endurance while adding power to my strikes as well. An example of a goal i have is to be able to preform one legged squats, as i will have to for future forms in my Kung Fu system. Any help or advice would be greatly appreciated. If you have time you might even make me a strength training program;) . Thanks for taking the time to help, and train well!

trainforstrength.com

Try workout #1 and come back and tell how you did. For some reason it looks relatively easy for people who think they're in good shape-like myself-but they're just painful. Give them a try, they're completely free so there's no risk.

Personally I think you shouldn't bother with the weights. Just stick to your martial arts and do bodyweight exercises.

I dunno, that workout #1 wasn't really that challenging. Well, my legs did get a pretty good burn, but I can't see myself getting strong on that one. I'll have to try #2 sometime.

i'm not going to say it, it's too easy.

Ask your teacher if he will teach you some strength building exercises.

You have groundfighting in your kung fu class? What is it like?

I came to this thread for the sole purpose of seeing Jenfucious say the line, and got cockblocked.


Originally posted by Hannibal
Personally I think you shouldn't bother with the weights. Just stick to your martial arts and do bodyweight exercises.

Shows what you know.

LOL@ "I'm 5'10 175 so I'm a pretty big guy. "
Thats only big if you are in an asian country or youre a freshman in high school.

Dont ask your instructor about strength building exercises. Many martial arts instructors will give you dumn advice like Hannibals'.

I'll give you a basic routine that will help you get stronger right away. it's easy as ****.


Barbell squats (no you can't substitute with any other exercies.)
5 sets 5 reps per set. Use good form. try to add a little weight to this lift every 2 weeks. When i say a little I mean 5-10 lbs but only if you are meeting the reps with good form.

Barbell bench press
5 sets
5 reps.
You won't add weight as quick on this lift as the squat. try to add 5 lbs every 2-3 weeks. Of course add more if you can but make sure you are using good form.

Barbell bent row
5 sets
5 reps

Same principles as the other lifts

This workout will hit virtually every muscle in your body. Do this routine twice a week. Say Mon and Thurs and watch yourself grow.
If you are lifting to get stronger then lift to get stronger. That means low reps and progressive resistance.
Work on being fast on flexible in your Kung Fu class.

Barbell squats (no you can't substitute with any other exercies.)

deadlift.

my 3 times a week workout usually consists of this routine.

1. benchpress: 5 set pyramid with -10lbs max on the 3rd set.
2. curls: standard bar curl x 3 sets; military press x 4sets; dumbell curls (if possible)
3. dips: body dips x 3 sets; triceps press machine between each set of dips.
4. squats: standard x4; squat press machine between each set
5. roman chariot: (leg lifts for abs...) x 6 sets; twisting knee lift every other set
stretch like a mother....
pyramids are great for power because they can "set" a platform for you to increase your strength.
i hope this is helpful
dave

oh and by stretch like a mother i mean really do it. its standard to lose flexibility with power lifting. if you do kungfu or ...well any other martial art this is key. i stretch for 5-10min 3x a day on lifting days (wake up, after lift, before bed). this also helps your muscles heal quicker after workouts and prevent injury..(increased circulation etc)...

Originally posted by SAFTA4Life
Dont ask your instructor about strength building exercises. Many martial arts instructors will give you dumn advice like Hannibals'.


You obviously know nothing of Chinese strength building exercises. Typical bullshido reply.

Originally posted by Mr_Mantis
You obviously know nothing of Chinese strength building exercises. Typical bullshido reply.



If you know so much then give the kid some advice or shut your trap.
From his post, it sounds like he wants practical weight training advice, not some secrets of the orient bullshit.


Finger or Moon

Deadlifts are a GREAT exercise but are more for back stength and are slightly less intense than Squats.
However If he wants to substitute deadlifts instead of the barbell rows, that works for me.
Although my favorite back exercise for martial arts is the power clean.

Less intense ?

Its true they work the back more, and quads less.
I wouldn't call that a negative.
I also wouldn't call them a substitute for barbell rows.

Also helps to build a killer grip which can obviously come in handy....

Originally posted by Mr_Mantis
You obviously know nothing of Chinese strength building exercises. Typical bullshido reply.

I'd rather rely on western strength building exercises.