Strength training improves your athleticism when it comes to martial arts. While the amount of weight you can bench press or deadlift doesn't matter to the outcome of a match or the precision of your forms, it does improve your power, stability and stamina.
Weight-training routines should complement the version of martial arts that you practice. This doesn't mean, however, that you always load up in moves that mimic what you do in the ring or in the dojo. Use strength training to develop core strength and to work on other areas of weakness.
When a martial art is your priority, leave most of your training time to punching, form, and kicking drills. Take just a couple days per week to train with weights. The following workouts are examples of a day of upper body training and a day of lower body training. The core workout may be combined into your upper body workout day, or done on its own a couple times per week.
For best results, spread these workouts out over the course of the week so you have at least a day or two of drill training between them.
Train your upper body with eight to 12 reps of these exercises. Work your way up to four sets total, with about 60 seconds of recovery between them. Warm up with 20 to 50 fast push-ups.
A strong core assists martial artists by keeping you stable when throwing kicks are receiving punches. Your core also puts a lot of power behind each strike you throw.
The lower body workout for a martial artists includes standard exercises that train the glutes, hips, and legs.