S&C for Martial Arts/Boxing

Bigger Stronger Leaner
1

Hi All

I am 32, 5’11 and sitting at 176lbs with a bodyfat of around 11.5%.

I have been out of action since september since I hurt my back, I have been doing no training but managed to maintain an overall decent body composition with sticking to a healthy diet.

My old routine looked like the following.

Monday
Warmup - 20 Mins Jogging

Strength
Plache Hold (Tucked) 3 x 20 seconds
Front Lever (Tucked) 3 x 20 seconds
Back Lever (Tucked) 3 x 20 seconds
Handstand 3 x 20 seconds

Pseudo Planche Pushups 5 x 5
Front Lever (Tucked) Rows 5 x 5
Sumo Deadlifts 5 x 5

Tuesday
Warmup - 20 Mins Jogging

Strength
Plache Hold (Tucked) 3 x 20 seconds
Front Lever (Tucked) 3 x 20 seconds
Back Lever (Tucked) 3 x 20 seconds
Handstand 3 x 20 seconds

Dips (On Rings) 5 x 5
Inverted Chinups (On Rings) Rows 5 x 5
Split Squats 5 x 5

Wednesday
1 of the Complexes from the T-Nation Article

Thursday
Warmup - 20 Mins Jogging

Strength
Plache Hold (Tucked) 3 x 20 seconds
Front Lever (Tucked) 3 x 20 seconds
Back Lever (Tucked) 3 x 20 seconds
Handstand 3 x 20 seconds

Wide Pullups (Rings) 5 x 5
Headstand Pushups 5 x 5
Glute Ham Raises 5 x 5

Friday
Warmup - 20 Mins Jogging

Strength
Plache Hold (Tucked) 3 x 20 seconds
Front Lever (Tucked) 3 x 20 seconds
Back Lever (Tucked) 3 x 20 seconds
Handstand 3 x 20 seconds

Muscleups - Negatives 5 x 5
Squat Jumps - 5 x 5

Saturday
Another complex routine

I was thinking about going back to this routine to build back both my dynamic and static strength, but just looking for opinions on the above. Also I would like to get my bodyfat to 8% or below, so looking for advice towards this, was looking at the V-Diet but far to expensive so any other help would be appreciated.

Cheers

Dougie

2

Im just wondering how the title is S&C for martial arts/boxing when what your doing resembles what a gymnast would do for training. Sure gymnasts are strong but you gain strength at the speed you train at, for example, if you do slow or iso pushups there wont be much carryover to your plyometric pushups or punching power but you will be much stronger when moving slow or not at all.

But if you trained fast it would increase your strength when your going fast such as when throwing a punch, thats why people do plyometrics to help increase speed and power and not simply just bench press and squat heavy weights (5rm goes pretty slow). So if your goal is really martial arts and boxing I suggest you train accordingly or you wont improve much in those areas.

Also jogging isn’t really the best for conditioning. It helps to be sure but short, powerful and intense sessions will give far better results from a conditioning standpoint for martials arts/boxing. I suggest you go to rosstraining.com and check out the sample routines and try them.

Theres also another thread here that I posted about 6 or 7 short but intense routines that are great for boxing/martial arts, I suggest you check them out. This is not to say that the jogging is useless, far from it. You need a well trained aerobic system, my main suggestion for the running is that you run fast the whole time, not full bore but the whole run should not be comfortable and you should want to quit or slow down much of the time, it will make you mentally tough.

I suggest alternating between conditioning and running for the full week (except days off of course) that worked great for me, your not me but the workload should be easily do able.

As for the gymnast stuff your doing a more suitable routine for boxing (I wont suggest 1 for the other martial arts as I have never practiced them) would be one focusing on endurance with standard bodyweight movements and then moving onto plyometrics as well when you can do a larger number of them (eg, 50 pushups, 10+ pullups etc).

You can get this endurance from following the conditioning routines I put up in the other thread but you may need some focused training to reach those numbers depending on your genetics, Im fortunate in the fact that I could always do at least 45+ pushups without training and 10+ pullups without training (probably because of my construction background).

3

What the fuck does the OP have to do with boxing?

4

the name of the thread is S&C for martialarts/boxing

‘what the fuck’ is with the hostility

5

@ FightinIrish26

Hi mate its usually much better if you actually help someone instead of just typing what little vocabulary that lurks somewhere in the depths of what you class as intelligence.

An answer such as “Hi mate, just read through your post, I am a little unsure as to how your training routine correlates to boxing, my advice to you would be …”

Now an answer such as the above would let me know that you think my routine sucks but you have given me some sound advice on how to help. I would have appreciated the help and found you to be a good and knowledgeable forum member, instead of a complete twat.

@Myspacebarbroke

Thanks for the sound advice, my main martial art is traditional karate and I have found that the Gymnastic stuff has crossed over quite nicely with the karate. Also my speed and power of both my punching and kicking has actually increased quite a bit since I started doing the gymnastics routines, although I do beleive this is because I now have much better stabilisation in the core than I had before. As for boxing I no longer compete but I am a Amature Boxing Coach and I do teach my boxers more speed and endurence based routines. As for pushups because of the karate and the years of practice I can rattle of 100 knuckle pushups without worrying. My last karate grading had me doing 200 pushups, squats, 100 starjumps (A harder modified burpee) and 200 situps.

Regards

Dougie

6

[quote]1druid1 wrote:
@ FightinIrish26

Hi mate its usually much better if you actually help someone instead of just typing what little vocabulary that lurks somewhere in the depths of what you class as intelligence.

An answer such as “Hi mate, just read through your post, I am a little unsure as to how your training routine correlates to boxing, my advice to you would be …”

Now an answer such as the above would let me know that you think my routine sucks but you have given me some sound advice on how to help. I would have appreciated the help and found you to be a good and knowledgeable forum member, instead of a complete twat.
[/quote]

Listen dicksmack, I’m not the one that titled the damned thread “Stength and Conditioning for Martial arts/boxing” and then listed a bunch of exercises that are for fuckin gymnasts without ANY mentionof either boxing or any other martial art.

I’m sorry, obviously it’s not a logical fail at all to have a title that doesn’t reflect ANYTHING in the original post, including what your goal would be (mentioning ANY martial art MIGHT have been helpful here).

[quote]
@Myspacebarbroke

Thanks for the sound advice, my main martial art is traditional karate and I have found that the Gymnastic stuff has crossed over quite nicely with the karate. Also my speed and power of both my punching and kicking has actually increased quite a bit since I started doing the gymnastics routines, although I do beleive this is because I now have much better stabilisation in the core than I had before. As for boxing I no longer compete but I am a Amature Boxing Coach and I do teach my boxers more speed and endurence based routines. As for pushups because of the karate and the years of practice I can rattle of 100 knuckle pushups without worrying. My last karate grading had me doing 200 pushups, squats, 100 starjumps (A harder modified burpee) and 200 situps.

Regards

Dougie[/quote]

Wouldn’t that have been just a little helpful… oh I don’t know, SOMEWHERE in the inital post?

Anyway, I’m off to start a thread in the powerlifting section called, “Assistance exercises you use” and then promptly complain about my dog dying.

7

[quote]1druid1 wrote:
I was thinking about going back to this routine to build back both my dynamic and static strength, but just looking for opinions on the above. Also I would like to get my bodyfat to 8% or below, so looking for advice towards this, was looking at the V-Diet but far to expensive so any other help would be appreciated.

[/quote]
If your previous routine worked before then do it. We cannot know what will work for you but can hint at whether you might be going in the right direction.

You had lots of static work but not particularly much dynamic work…? I am not sure what qualities you had in mind but if you are looking for overall explosive power I would try incorporating some Olympic lifts and their variation – the snatch is especially good for training the mind muscle connection used in striking. I prefer the one arm dumbbell variation of this lift.

As far as getting single digit body fat: deprivation. You’re already pretty low and at your body weight is not easy to do since you already have a low energy requirement. Try going up in weight before coming back down. It will be easier to do with added muscle mass.

…or you could just do shit tonnes of jumping jacks and burpees and burn it off aerobically.

8

Work your aerobic system more maybe like 60 minute jogs. Though I prefer the excercise bike cuz its less joint strain. Also try a protocol that does 2x20min sets on the bike at the highest resistance possible. You should only be going 20-30 rpms. Its really hard, and you will be breathing very deeply, but will definatley increase your stamina.

Train your back, lots and lots of pullups. In fact, do towel pullups or rope pullups. The increased forearm strength will help with punching. I also like the one arm snatch recommendations. Sprint and do plyos for power and anaerobic endurance.