Martial Arts & Weightlifting

Training Bodybuilding
1

Hey guys,

I needed some advice from you on training. I have recently started martial arts 4 times a week. Monday and Wednesday are easy curriculum nights tuesday and thursday are sparring and grappling nights. We do a lot of endurance training to warm up and then go at it. I am pretty destroyed at the end of those tues. and thu. nights. I have been lifting for about 4 years, drug-free and weigh about 200 lbs with 10-11% bf. I am trying to figure out a lifting schedule where I don’t burn out while still putting on muscle. Friday’s I work until 8 pm and working out is not an option. I was thinking this: Please tell me if I am overtraining and what modifications I should make to avoid overtraining.

Monday: light martial arts (1 hour)/ chest and back (90 minutes)

Tuesday: Sparring (45 minutes) & endurance training (combat conditioning legs) (30 minutes)

Wednesday: light martial arts(1 hour) / legs & arms

Thu.: sparring (45 minutes)/ endurance training combat conditioning upper body (30 minutes)

Friday/saturday/sunday: rest

I know this looks like a lot. Let me know what you would change. I am an ecto-meso and get good rest and eat a balanced diet.

2

I don’t mind using combat conditioning exercises for pre-workout GPP and accessory exercises, but as the main lift/s or the whole workout itself, it’s not wise unless your goal is strength endurance or power endurances and even then I would prefer you to use your sparring sessions to increase the said qualities above.

With your training schedule and work schedule, 3 days would be plenty for you.
You could do a conjugate peridization scheme, I reconfigured your schedule below:

Monday: Strength day/light martial arts (1 hour)/

Tuesday: Sparring (45 minutes)/ no need to do any other training on this day, the 45m of sparring will be sufficient for increasing strength endurance.

Wednesday: Power and power endurance day/light martial arts(1 hour)

Thursday: Sparring (45 minutes)/ no need to do any other training on this day, the 45m of sparring will be sufficient for increasing strength endurance.

Friday: Hypertrophy/ general strength day

Sat/Sun: Sit by the pool (if availably) all day, in other words rest, eat, rest, eat, ext., ext.

I would do a full body workout on each day, an example day is provided below. Another approach is to use CT athletic pendulum program, My beginning/intermediate Martial athletes have had great success with this style of peridization.

Sample strength day: Monday
General Worm-up: you could also use your light martial arts class as your worm-up.

  1. Jump rope= 3 minutes
  2. Joint mobility drills
  3. Dynamic stretches: depending on your level of flexibility and how much you stretch in your classes.
  4. Excitation drills

Specific worm-up:
A1. Star squats: 2x10
A2. DB swings: 2x10
A3. GHR: 2x10
R.I= 30sec between circuits.

Main part:
A. Squats: 6x3/ R.I= 3-5m
B. Bench press: 6x3/ R.I= 3-5m
C. Deadlift: 6x3/ R.I= 3-5m
D. Saxon side bends: 5x4/ R.I= 2-3m
E. Control drills: depending on your muscular balance and postural.

Cool-down:

  1. Active/Iso static stretches: again it depending on your level of flexibility and how much you stretch in your classes.

Remember this is only a basic (geared toward the relative beginner) generalized sample, it doesn’t take into account your postural defects, muscular imbalances, prior conditions, training age, ext., ext… However it is a good place to start.
Hope that Helps!