need guidance on weightlifting with martial arts

well first off, im trained in karate but i study other techniques that i would feel comfortable with. i dont train for competitions but for real self defense situations. recently i have been on a bodybuilding routine at the gym (because i am relatively small in size)and i noticed a decline in my self defense skills. i was wondering if anyone can give me tips or a routine to effectively supplement and improve my martial arts skills but at the same time allow me to gain lean muscle and reach to a bigger size. lifting like a bodybuilder and practicing karate isn't working out for me. awaiting replies asap. thanks in advance.

wickedtwista wrote:i was wondering if anyone can give me tips or a routine to effectively supplement and improve my martial arts skills but at the same time allow me to gain lean muscle and reach to a bigger size.

I'm struggling to understand why you feel one is diminishing the other, could you give us more detail to explain the problems you are seeing?

Gaining lean muscle mass through a solid weight training program will improve your training in martial arts, its just good science. The stronger you are the harder you will hit, grip, push, pull, throw and grapple. Strength, muscular mass and endurance can only be a positive.

One of the biggest fallacies in combat athletics is that the development of muscle mass "slows you down" - which is complete nonsense. Carrying dead weight on your frame slows you down, carrying muscle mass does nothing of the sort. Muscle is living, breathing tissue that works with your body and not against it. Who are the fastest men on the planet? 100m runners - look at how they are built. Look at Mike Tyson, Ali or Roy Jones Jnr in their prime - stacked with muscle mass and yet some of the fastest athletes on the planet.

Maybe what you have encountered is just your body being placed under additional pressure from weight training and it will just take time for it to adapt, heal and become functional in your training. As I say, some more detail would help to offer a more specific answer.

I cant argue with Mike's comments there
If we know what you are doing and what exactly are your goals, then successful progressive resistance isnt that difficult

Hi Wicked

Depending on how much Karate you are doing (along with work, family, eating habits...) a lot of cardio will effect your poundage increases and size gain.

Abreviated routines would work well alongside your Karate. Experiment with a once-a-week weights routine of core exercises, i.e. 1.Bench 2.Dumbell Row 3.Squat 4.Shoulder Press. (I.e. don't include accessory exercises like Tricep pull downs etc).

This is what has helped me maintain and maximise results in gym and the dojo.

Jazzgoat.

u got bigger by working out once a week still?

Yes, combining regular MA exercise with my weight training has meant once a week has given me more growth in size and strength than 2/3/4 times a week.

It is likely if you are living a normal lifestyle, not genetically gifted, not on juice that you will have the same results.

Use the remaining days (when your not in the dojo) resting and consuming a protein rich diet.

Jazzgoat.

Training like a bodybuilder is the problem. I don't know where you are based, but these boys are based in Stockport: http://www.strengthandperformance.co.uk/
They will get you where you want to be.

Joe

Hi, I haven't been here for a while, and I'm sure you've sorted this by now, but if not, here goes.
Okay, as Mike mentioned we are a bit short on info here, but here is some info that may help. You mention lean muscle and size in your original post. Now to put on real size you have to train differently than you would to develop lean muscle and your calorific intake has to be higher to, so to develop both you would be better off utilising periodisation. This is a way of breaking down your training needs into manageable blocks, designed to maximize our potential. For example, a typical set up would be: four to eight week blocks with one weeks active recovery between them.
EG. New trainee:
Start with an anatomical adaptation phase 3-4 sets of 10-15 reps, to prepare the body for the heavier loads to come (If you don't do this bit, the risk of injury is higher and the potential gains will be lower)
Move into the hypertrophy phase which is where we start to increase the weights with the intention of muscle growth, so 3-4 sets, with reps of between 8 to 12 would be best (this depends on your body type: Ectomorph, Endomorph, Mesomorph)
Next is where we hit the strength phase, which is where you increase the weights and lower the reps (eg. 5x5).
The final phase would be the power phase.
Like I say this is just an example of one way to go.
Other ways would be mixing strength, strength endurance, then core work into a workout. I use this with kettlebell training quite a lot, as it's a great way to get gains while focussing on my martial arts training. Twice a week works for me, but everyone is different, so experiment and see what your ideal training requirements are. Remember recovery is vital when training, so if you don't get enough rest, you won't get any gains.
Hope this helps
Steve