Most of us feel, quite rationally that we do not have enough time to dedicate to serious in depth martial arts training. With this in mind, I have investigated a number of training regimes with time and efficiency as vital considerations.

Most Martial Artists want to include a strength-training program in their martial arts. This is a reasonable and logical step but how does the eager student do this. The difficulty is one of balance, balancing your need to improve your art and your need to improve your strength and fitness. 

Cross training could be the answer, combining Wing Chun, or whatever your art is with weight training.  There area number of ways of combining these disciplines depending on your focus at the time.

  Be warned though, Weight training is seductive; it often seduces martial artists away from their art as many confuse size and strength with ability and improvement.

Weight training and martial arts overlap, they could be viewed as 2 separate continuum which overlap at one level. Here they compliment each other very well. If you travel too far up the weight training continuum toward serious power lifting or bodybuilding this inevitably detracts from the martial art.

I am not saying bodybuilders or power lifters cannot be as good, (he said seeing hordes of angry bodybuilders wanting to prove appoint, LOL!!!), it is about focus and human resources. If you spend considerable time and effort lifting really heavy and hard, your recuperation, time and physical resources will be impaired. Inevitably, this would reduce your martial arts practice. To illustrate this point I ask you to consider the effect of a heavy weights session the day before on your run and bag work the next day or even a hard sparring session. Conversely, what effect would a really hard run and sparring session the preceding day have on your weight training the day after? If you choose to blend these disciplines do so intelligently.

Training Approach 1

      Train your forms, techniques and bag work first. Use this as a time to practice skill and technique, break things down rehearse and improve. Then start your chosen weight-training regime.  The focus here is fighting skills and technique supplemented by some serious strength training. Your mental and physical resources will be at their prime for sophisticated and more intricate movements of your given art.

However, your physical resources will be depleted, you will lift less, do less reps and your fine motor co ordination will be impaired.  Your primary development here is in your art.

Training approach 2

Here you start with weight training first. You focus on strength development and muscle mass. Your muscles will work at their peak with a high level of strength and resources.

This approach will emphasis strength and conditioning and make you more resilient to taking physical punishment, (to the body). You can cool down with gentle forms and techniques.

HOWEVER, your muscles will be tired your co ordination poor and consistent practice at this level will teach poor co ordination and train in sloppy techniques.

Training Approach 3  

After your warm up, you alternate disciplines, but start with your art first, (due to the finer motor movements).

You could start with a form,(kata), and then do a specific exercise, squat, bench press or whatever. You could choose a technique, say a punch and practice X amount on a bag and then immediately go to a weight training exercise, say bicep curls then rest. Using this approach you can work different areas i.e. arms (punching), and legs, (Squatting) or possibly the more efficient approach would be to supplement punching with an appropriate weight training exercise, i.e. alternate dumbbell presses. Ensure you are able to maintain sharp technique, if not move on to another body part.

However, this is a compromise, and if done poorly can produce sloppy technique and little muscle mass, if done well it can rapidly exhaust your body, building appropriate strength and speed whilst maintaining good technique.

Training Approach 4

A more traditional approach would be to keep both separate and train on separate days. For example weights on Mon, Weds, and Friday and your art on Tues, Thurs and Sat.

However, recuperation is essential and you could either have insufficient recovery between activities and over train or train both disciplines insufficiently.

A Recommendation

You could be eclectic about your training and constantly change your regime. This will help your physical development as your body cannot acclimitise to the training easily and is constantly under a changing demand. It also offers variety and innovation so you can have freedom in your training.

However, you need to be familiar with training principles and committed, as you have no clear outline to follow.

I have deliberately omitted any reference to a specific weight-training regime. Look around, try to see what works for you, alternatively look at some of the regimes on our website.

Good Luck.

Paul Grey.

Members of

The British National Martial Arts Association

Combat Sports Worldwide

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Last modified: October 03, 2001