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  1. #1
    lokate is offline Senior Member
    Join Date
    Nov 2008
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    221

    Default minimalistc strength routnie for martial arts

    Are there good routnies that build good solid strength but dont takes hours a week?
    I have tried a sort off nay seal workout and in the beginning its okay because you start with low reps, but if you advantage you have to do lott off reps so it takes longer.
    My martial arts training is quit demanding so its alreday hard to train the day after.
    I like to train with barbells and kettlebells to. I think these are great to incoperate these into a routine with bodyweight but I dont know how to do it.
    I read that the big three is great for building strength but is it enough and if so, how could such a routine look like?
    I dont train for competetion but for real self defense so I think beiing in shape and strong is maybay even more important but as I said, I dont have hours a dy to train next to my martial arts training.
    I have read somewere that Pavel say to just train 2 times a week with only 2 exercises, the bench and the deadlift one day, and the squat and the bench the other day. Would this be a good routine? Because I read other post from Pavel wereby he has a whole other kind off routines.

    Any help would be welcome, espacillay how to structure it with kettlebells, bodyweight and barbells/dumbells.
    O, I forgot, I have to run to 2 times a week.
    So any help with structureing a good routine would be great. I am in a reanable shape but as I said, I realy want to get stronger and more compound.

  2. #2
    SPH-NW is offline Senior Member
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    Dec 2011
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    Tacoma, WA
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    Default

    Look in to the Program minimum from Enter the Kettlebell.

  3. #3
    BillLumbergRKC is offline Senior Member
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    Default

    PM is a great example. easy strength is my favorite. pttp fits the bill.

  4. #4
    Rich in Nor Cal is offline Senior Member
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    Aug 2010
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    Default

    Pullups, pushups, kb snatches, bridges if you aren't already doing them. Add weight or use CC variations to increase intensity of bodyweight movements if necessary. I'd recommend going very easy on leg/hip exercises like deads or squats, since you are already doing a lot of leg stuff. I think snatches would be enough for that area.

    But you have to take it slow and easy and be patient, or else your strength work will diminish your skill work. One good workout a week should be enough.

  5. #5
    lokate is offline Senior Member
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    Nov 2008
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    221

    Default Thanks

    Have one more question, I cannot do the TGU's because off my knee. I have had surregery already but still cant bend the leg witch is neccasary for the tgu.
    Is there another exercises with I can use for my abdominals?

  6. #6
    DTris is offline Senior Member
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    Nov 2009
    Location
    Dayton, OH
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    Default

    CC works well. Just 30 to 45 minutes for a workout. PTTP also works well.

  7. #7
    Chris Hansen is offline Senior Member
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    Nov 2008
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    Default

    For the abs, depending on your level of strength and how straight your knee must be: There are hanging leg raises, lying leg raises, v-ups, L-sits, dragon flag. Simply holding the gymnastics hollow position can be challenging. A quick google search should find any of these.

  8. #8
    lokate is offline Senior Member
    Join Date
    Nov 2008
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    221

    Default Thank you guys

    A lott off usefull information, I think I can work with that.

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