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WEIGHT TRAINING
Weight training should be included in every martial artist’s training schedule.
I know that many women are put off by weight training because they visualise that by weight training they will turn into a huge form with rippling muscles bulging out everywhere, (If only it were that easy many competing bodybuilders would comment!)
By weight training you will gain extra strength to execute your kicks and punches along with burning off any excess fat.
There are two examples of workouts below to aid you in your weight training. The first is for toning and fat burning, while the other is for muscle building for those who wish to put on weight and grow muscle mass.
TONING
To tone your body you need to work out with 3 sets of 15 repetitions with a light weight on each exercise. By doing this you will burn off any excess fat and tone existing muscle giving a slimmer and more defined shape.
Session 1
CHEST (Pectorals) 3 x 15 reps
E.g. Bench press – See chest workout sheet.
SHOULDERS (Deltoids) 3 x 15
E.g. Lateral raises – see shoulder workout sheet.
BICEPS (Biceps
brachii) 3 x 15
E.g. Dumbbell curl – see arm workout sheet.
ABDOMINALS (Rectus
abdominis) & (Obliques)
Sit ups – 20
Elbow to knee – 20
V-sits – 20
Session 2
BACK (Latissimus Dorsi) 3 x 15
E.g. wide grip pulldowns – See back workout sheet.
TRICEPS (Triceps brachii) 3 x 15
E.g. Tricep extensions – See arm workout sheet.
THIGHS (Quadriceps) 3 x 15
E.g. Squats – See leg workout sheet.
CALVES (Gastronemius) 3 x 15
E.g. Toe-raises – See leg workout sheet.
On each exercise find a comfortable weight and stick with it or increase slightly on each set if you wish but don’t go too heavy.
ABDOMINALS – Same as above.
Ideally this workout should be undertaken 2 –3
times a week with a day in between for rest.
BUILDING
To build muscle mass you need to work the same body parts
as above in the same routines except the weight needs to be heavier and you need
4 sets of 6-8 Repetitions. To build
properly and to get the most out of your training you will need someone to help
you on your last set of each exercise so that you can push yourself and on each
set you need to increase the weight up to your maximum.
Remember, don’t try and lift the same each session some days you will be able to lift more, other days you will lift less. It’s not what you lift it’s what you feel!
Always eat plenty especially when undertaking a building
routine. You need to increase your
protein intake for full muscle growth – See
earlier chapter on Diet.
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