How To Strength Train For Martial Arts? The Best Workout plan

Posted By Ranjay On May 23, 2020

One of the observations that Chuck Norris made of Bruce Lee when they started training together was that Lee had "muscles on muscles." 

Arnold Schwarzenegger writes that Bruce Lee's physique is one of the most beautiful he had seen. 

In one of Bruce's books, "Expressing the Human Body," many of his routines are even explained with some images of his routine in his own handwriting.

The main point I make about Bruce Lee's training routine is that he liked to run a lot. For his resistance he ran several miles. 

You would see that even though your training changes from time to time depending on what you are teaching or learning, you still spend time running several miles as part of your training.

There is a dramatic shift in Lee's physique from Fist of Fury and Chinese Connection to movies like Enter The Dragon where he was in top physical shape. 

The human body is able to adapt and resist strenuous periods of exercise. For the martial artist, this training should focus on endurance, speed and agility, flexibility of range of motion, and most importantly, strength training.

The body of the martial artist must be able to respond to a situation where his reflexes are challenged, for example. 

The martial artist must be fast and firm when counterattacking and, also, when carrying out an offensive. 

The weapon must hit the target. Combat in martial arts is like playing a game of chess. 

You have to have several moves ready after an initial move. A contingency plan A, plan B or C, if the fight doesn't end with a strategy.

In martial arts, you should also be very flexible with your feet, hands, and torso. Kicking and hitting requires the ability to move around your opponent and many times aim a kick or punch or whatever at an awkward angle. 

You should also be able to stay in the game with your opponent and not run out of fuel in the middle of a fight. 

That is why endurance in combat is very important. They are the weaknesses of most fighters and one of which the opponent makes the most of.

Have you ever seen a lion or tiger chasing a zebra? That is what it seems. The zebra gets tired of running and gives up. 

Finally, strength training in martial arts makes you a better fighter because when you strengthen your body it is able to perform at a higher level and less effort you have to do to defend yourself and attack with more precision and effectiveness. 

The following words describe the trainings for a regular martial arts practitioner to become a better martial artist.

There are so many movies that are about someone who learns to fight and then wins a tournament. So many movies showing martial arts training. 

I remember movies like No Retreat, No Surrender 1, The Karate Kid, and Sidekicks. Who can forget the training in No Retreat, No Surrender to fight Jean Claude Van Damme

This is the type of training you need. Someone with a lot of affection for art. You begin to understand how to act in a combat situation when you begin to understand how your body can function in such a situation. 

In other words, when you know what your body can do, you become a better martial artist.


  • Since you start from the simplest type of movement in the martial arts, do the same when you're training hard. Focus on strengthening your hips, legs, arms, and your chest and back.


For the legs:

  • Lunges: 20 lunges on each side Hamstring curls: 10-12 reps (2 sets) Quadriceps curls: 10-12 reps (2 sets) Squats: 10-12 squats (2 sets) increase intensity with weights on the sides

For the arms:

  • Biceps curl: 10-12 reps (2 sets) Triceps curl: 10-12 reps (2 sets) Shoulder press: 10-12 reps (2 sets)

For the hips:

  • Lunges with a slight rotation to the side of the rear leg: 20 lunges on each side Hip rotation with weight: hold a medicine ball, weight or a barbell with weight in the back and turn the hips sideways

For the chest and back:

  • Push-ups: 10-20 repetitions of shoulder, beyond shoulder width and wide push-ups. Pull ups: 10 reps is very good. You can change from wide grip to closed grip and include pull ups.

**** Do this 2-3 times a week alternating body parts every day **** This will give you a good foundation for more advanced martial arts training.


  • When your martial arts training becomes more complex. More difficult movements (often more based on reality) that require more speed and agility, you can include plyometric movements in your training.


  • Jump Knee Tucks: 30 seconds jump up and down bringing your knees to your chest when you jump.
  • Squat jumps: 30 seconds squat and explode in the air reaching with your hands.
  • Plyometric Chest Exercise: Take a weight (book, dumbbell, gallon of water or whatever) and hold the weight in front of your chest with your legs shoulder-width apart. Swing each side from side to side by turning your hips.

Plyometric kicks:

  • Front kicks: stand in your fighting position. From there, squat down by bending your knees and explode in a front kick (rear leg and front leg). 10 reps on each leach and then switch leads.
  • Sidekicks: In your fighting stance, squat down and then explode in a side kick. 10 repetitions on each leg.

**** do this with one of your kicks **** It is very important to achieve depth and power in your kicks. You will notice more speed and power.

Increase the difficulty of plyometric exercises by adding ankle weights.


  • For advanced training to support your martial arts training, you should focus on maximizing each training presented above. 
  • This means focusing on the right form and skill and technique. 
  • Just like your martial arts skills and techniques that should already be polished. It will look more complete and you may want to focus more on quality rather than quantity.

Increase flexibility:

  • Doing yoga added to your martial arts stretches between strength training to take your training to the next level. 
  • Your body is strong now, you can stretch those muscles and work on your flexibility. The specific movements and yoga poses for martial arts are as follows.
  • Position of the tree -Exalted warrior -Warrior III -Position of firefly -Position of half moon


  • In a punching bag, practice your combat arsenal for about 15 minutes with increased speed and power. 
  • Control your breathing with each contact. Add ankle weights, a weighted vest, wrist weights progressively.


  • Martial Arts training is progressive and sequential. 
  • You start with basic and simple movements and techniques for some more advanced ones. 
  • Building a foundation based on your body's compatibility with the training you're doing is the way to go. 
  • Strengthening exercises allow you to raise the level of the most challenging skills and techniques. 
  • If you trained for a fight against yourself, a stronger version of you would win the fight. 
  • You would have learned more ways to defeat the opponent. 
  • Finally, your training should always be creative, inventive, and always looking for that next move to put your opponent on Check Mate. 
  • Your opponent will not have a next move and you can win.

Read About Taekwondo (A Korean Martial Art)

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