"You can't dig a hole with a rubber shovel," says Albuquerque-based martial arts instructor William Pleasant. By that, he means that a well-conditioned body is important to successful growth in the martial arts. Although many martial arts programs include physical conditioning, adding a weight bench resistance program to your in-class exercises can help build your strength that much faster.
Best Muscle Groups
Although martial arts requires you to develop the muscles of your entire body, martial arts teacher Jason Brick recommends focusing on the muscles your particular art uses most. If you study a kicking art like taekwondo, focus on your legs. If you study a grappling art, focus on your shoulders and back. All arts derive their power from your core muscle strength. So workouts of the abs, obliques and lower back should be a part of every martial artist's regimen.
Best Workout
Brick says that martial artists want to focus on endurance, strength and flexibility rather than bulk and power. Because of this, your weight bench workout will be better if you do several sets of medium weight and medium repetitions. Low repetitions at high weights build power and size, which can interfere with your body's flexibility. Brick also advises that you go through the entire range of motion for each exercise, keeping the muscle groups engaged as flexible as possible.
Using Dumbbells
Both "Martial Arts Over 40" and "Strong Women Stay Young" recommend using dumbbells and a weight bench for resistance training. This is because dumbbells require your body to engage the smaller stabilizing muscles surrounding the main muscles your exercise trains. Barbells and weight machines stabilize the load for you, thus not working out these peripheral muscles. Since martial arts relies on stability and technique, power in these smaller muscles is vital. Although barbells are still a useful tool, choose dumbbells if you have a choice between dumbbells and barbells.
Body Weight Exercises
Another option on your weight bench is using it to position your body for body weight exercises. A body weight exercise is where you use the weight of your own body, rather than weights or resistance bands, as the resistance for your strength training. Some examples include sit-ups with your upper body hanging off the bench or dips with your palms on the bench.
Safety Concerns
Using a weight bench, even for body weight exercises, is riskier than using a weight machine or doing calisthenics on the ground. If you train to failure, you can fall off the bench or drop a weight. Fitness coach Ben Cohn says that the best way to mitigate this danger is to work out with a partner who can spot you. A spotter keeps her hands ready to catch you or your weights when your body fails.
Sample Exercises
Some sample weight bench exercises include butterflies and assisted lunges. For butterflies, lie flat on your back on the bench, one dumbbell in each hand. Keeping your arms straight, lift the weights in an arc until your hands meet directly above your chest, then return slowly to your original position. Assisted lunges work the legs while using the weight bench for balance. Stand on one foot, holding a dumbbell in the same hand as the leg you're standing on. With that side of your body away from the bench, bend your support leg until you can place the flat of your palm on the bench. Support and stabilize yourself on the bench as you lower yourself as far as possible without falling, then slowly stand back up.
References
- William Pleasant; Martial Arts Instructor; Albuquerque, N.M.
- Jason Brick; Martial Arts Instructor; Hillsboro, Ore.
- "Strong Women Stay Young"; Miriam Nelson; 2000
- "Martial Arts Over 40"; Sang Kim; 2000
- Ben Cohn; Fitness Coach; Hillsboro, Ore.
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