Strength Training for the Martial Arts

**Ronin** · Posted On: 3/11/2004 9:06am

It is very important to test for your maximum lift.
You need to find out what is the max weight you can lift for 1-2 COMPLETE reps and then you work from that value, to find your ideal STARTING weight for your various exercises.
If you want STRENGTH work in the 85%-90% range ( you will probably be able to do 6 reps at the most).
Concentrate on the BIG exercises:
Squat, deadlift, Bench press (or incline at no more then 30 deg.) Overhead press, chins and dips.
Realise that its a slow progression that you want, don't try to do TOO much TOO soon.
As long as you are progressing ( adding weight and/or reps) you are getting stronger.
As for size increase:
You can only get bigger by getting bigger, in other words, your diet is the key.
If you do NOT eat to get bigger, you size increase will be minimal, compared to your strength increase, but realise that, there is a size-to-strength ratio that MOST trainees will fall into.
In other words, you may get to a point that, the only way to get stronger is to get bigger too.