Basic Strength Training

Many martial art students don’t do much to enhance the skills they are learning in a formal setting.

A typical martial arts class will give you a decent workout in addition to the skill development.

For example, on a hands day, we would typically start of the class with a few sets of pushups and crunches, while on a leg day, we’d do some stance work.

If you are completely untrained, you will get stronger with these exercises.  But, after a period of time, you will simply be improving your muscle endurance rather than your strength.

I am a huge proponent of strength training, not only for improving your abilities as a martial arts student and combatives trainee, but also to help fend off the aging process.

The best strength training exercises

The best way to build significant strength is with exercises that allow you to potentially lift heavy weight by incorporating multiple muscle groups.

Even if you have some wear and tear, you’ll want to find a way to incorporate at least a couple of these exercises into your strength training program.

If you have difficulty with any of them, or you are new to strength training, coaching from an experienced strength training coach is highly recommended.

The best exercises for building strength are the deadlift, barbell squat, bench press, and overhead barbell press.

Deadlift

The one core exercise you need if you want to build muscle mass is the dead lift.  For a single movement exercise, it  hits more muscle groups than any other.

The dead lift works the quadriceps, hamstrings, glutes, lower back, abdominals, shoulders, lats, trapezius, and the forearms.

The deadlift is the one exercise that allows you to lift the most weight.  At present, the world record for a deadlift is just over 1,100 pounds.

It is also the one exercise where you can progress the fastest in regard to adding weight to the bar.

Because it works both the upper and lower body, it is virtually a must exercise to include in any strength training program.

Very few people who are able to train are unable to do the deadlift.

In fact, last year, a 100 year old woman in Florida deadlifted 165 pounds.  Even more amazing is that she didn’t start training until she was 91.

Therefore, there are few excuses for excluding the deadlift from your program.

Barbell Squat

While the deadlift involves more muscle groups, the squat actually engages more muscle mass through the greatest range of motion, when done correctly.

The squat works virtually the entire posterior chain, from the calves all the way up to the upper back.

As a result, powerlifters who specialize in the squat are able to handle upwards of 900 pounds.

In most strength training programs, the squat is viewed as the most important exercise, and it is also often trained in these programs more than the other exercises.

Similar to the deadlift, you can also add weight to the bar fairly quickly with the squat.

However, technically, it can be a more challenging lift, and it can be difficult for people with back or knee issues.

With that in mind, if it all possible, try to incorporate the squat into your program.

Bench Press

The bench press is the exercise that allows you to develop the greatest upper body strength.  Power lifters who specialize in this lift are able to bench upwards of 800 pounds.

When performed properly, the bench press can incorporate significant leverage, which is why you are able to push up significanly more weight than with the barbell press.

As such, it is a movement that allows you to build significant strength and muscle mass in the upper body.  The bench press works the muscles of the chest, upper back, front of shoulders, and triceps.

The forearms also get some work from holding the barbell.

Overhead barbell press

The overhead barbell press is the most technical of the lifts discussed here.  It is also the one exercise where your progress in regard to adding weight to the bar will stall most quickly.

While the prirmary muscle group employed in this lift is the shoulders, since it is done standing, it also engages many muscles from the feet all the way out through the forearms.

Because of its difficulty, many non-competitive lifters simply choose to do seated presses with barbells or dumbbells.

This is acceptable, as long as you are at least incorporating the squat and deadlift into your training.

Remember, the goal with these lifts is overall strength, and that is built with as much range of motion as possible.

Final Thoughts

A good place to learn how to perform these lifts is at Starting Strength.

I also recommend heading on over to my Recommended Reading page to check out some of my recommended books on this topic.

To truly develop your full potential, and to give yourself a better chance at a higher quality of life at an advanced age, you can’t go wrong with basic strength training.

Consider signing up for my newsletter as well as I share my own weekly workout plans.

Now, get to work!