Please Scroll Down to See Forums Below Tom Treutlein
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What would be a good routine to use for any type of boxing/sparring/martial arts improvement? In terms of either strength or speed? Not just the exercises, but an actual routine or split.
Routine For Fighting
- Thread starter Tom Treutlein
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Griz1
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One of the few instances where I think higher volume routines would be useful. High reps, less weight. Combined with cardio for endurance.
I don't think that many of the mass building routines would be of much use if your serious about this. Eating clean is also a definate as well.
I don't think that many of the mass building routines would be of much use if your serious about this. Eating clean is also a definate as well.
Tom Treutlein
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Well, hopefully he'll see this thread and reply.
leatherface
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Do WS, 5x5..whatever. Its not really as big a deal as you think (I know b/c i searched for it for years 
). Maybe when your a very advanced lifter(excuse me if you already are), then doing something more specific will be a better idea, but if your not, dont even worry about it. I personally, which have martial arts goals, mainly do WS for strenght and speed.
). Maybe when your a very advanced lifter(excuse me if you already are), then doing something more specific will be a better idea, but if your not, dont even worry about it. I personally, which have martial arts goals, mainly do WS for strenght and speed.
I'd say a good fighting routine has two elements:
1) General "buidling a strong base" work, ie. squats, deadlifts, etc. All power is anchored through your lower body to the ground. These will strengthen that anchor.
2) Speed and maximal work to build the power of your blows. Hitting something with high velocity is different from maxing out on bench, and requires training accordingly. The way WSB does it is alright, but in this case you might want to lower the weight even more to increase the speed of the reps. Power stuff like chest throws with a heavy medicine ball would be very helpful.
Ask if you need more info.
1) General "buidling a strong base" work, ie. squats, deadlifts, etc. All power is anchored through your lower body to the ground. These will strengthen that anchor.
2) Speed and maximal work to build the power of your blows. Hitting something with high velocity is different from maxing out on bench, and requires training accordingly. The way WSB does it is alright, but in this case you might want to lower the weight even more to increase the speed of the reps. Power stuff like chest throws with a heavy medicine ball would be very helpful.
Ask if you need more info.
Lord_Suston
New member
Monday-
Squat 3x8 with chains
Hangcleans 3x5
High Hang pulls 3x8 with chains
Rows 3x8 with chains
Wens
Incline 3x8 with chains
Military press 3x8 with chains
Snatches (light) 3x5
Facepulls 3x10
Fri
Close-grip bench 3x8 with chains
Barbell curl 3x8 with chains
Powercleans 3x5
Sprint 5x100m
Everything basic and compound, no going to failure. Work on explosive power but emphasizing speed on concentric, pause between eccentric and concentric and controlled on eccentric. I would grapple or box or MMA(myself for example) after I lifted, never before cause I am too wiped. I would train MMA on M,W,F,S and about 60-75 minutes tops
Squat 3x8 with chains
Hangcleans 3x5
High Hang pulls 3x8 with chains
Rows 3x8 with chains
Wens
Incline 3x8 with chains
Military press 3x8 with chains
Snatches (light) 3x5
Facepulls 3x10
Fri
Close-grip bench 3x8 with chains
Barbell curl 3x8 with chains
Powercleans 3x5
Sprint 5x100m
Everything basic and compound, no going to failure. Work on explosive power but emphasizing speed on concentric, pause between eccentric and concentric and controlled on eccentric. I would grapple or box or MMA(myself for example) after I lifted, never before cause I am too wiped. I would train MMA on M,W,F,S and about 60-75 minutes tops
Tom Treutlein
New member
Sounds good to me, Suston. May I ask, what the purpose of barbell curls would be for fighting ability?
Sadly, I don't get how to do cleans, snatches, or hang cleans. I watched a video on some website (link on the PL forum) but I can't get the hang of it.
I shouldn't worry about putting up heavy weights, right? Rather, lighter weights with higher speed?
Sadly, I don't get how to do cleans, snatches, or hang cleans. I watched a video on some website (link on the PL forum) but I can't get the hang of it.
I shouldn't worry about putting up heavy weights, right? Rather, lighter weights with higher speed?
Tom Treutlein
New member
Oh, and another quick question... would this do anything at all for size in my arms/chest, since I do want those bigger as well, even though I'd be doing speed reps and such?
If not, I'll probably focus on getting a bit bigger, first.
If not, I'll probably focus on getting a bit bigger, first.
leatherface
New member
Tom Treutlein said:
If you eat more calories than you expend, then yes you will get bigger. That routine would work for size just fine, but you have to eat enough, if not then at the very best you will maintain your bodyweight.
As for barbell curls for fighting ability, well it WILL speed up your punches actually. Do a search on antagonist and agonist muscles. In VERY short form, your triceps(which helps a great deal for extending a punch), will be slowed down if there is a big difference in the strength of your biceps compared to your triceps. Thats VERY simplified because I don't feel like typing right now, so go do a search if your really that curious
Lord_Suston
New member
The reason for barbell curl and closegrip bench is simple, you will need pulling power and tendon strength, that is why chains are added, and yes you will grow if you eat well, but not like you would from straight weightlifting
Oh, I forgot to add something.
3) You need to do some high-rep, fatigue work. For boxing or martial arts, a problem for a lot of guys becomes endurance. After a few rounds, you just don't hit as hard. Training the long-term energy pathway in your striking muscles can help you to outlast an opponent.
That's assuming you're doing long matches, of course.
3) You need to do some high-rep, fatigue work. For boxing or martial arts, a problem for a lot of guys becomes endurance. After a few rounds, you just don't hit as hard. Training the long-term energy pathway in your striking muscles can help you to outlast an opponent.
That's assuming you're doing long matches, of course.
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