Weight Training Mistakes for Martial Artists
However, without the proper knowledge, weight training can not only be a waste of time, but can also be detrimental to martial artists. Some common mistakes that are witnessed and heard are as follows:
Not consuming adequate nutrition – When you train with weights, or martial arts for that matter, you are breaking down your muscles so they grow back stronger. Proper nutrition is what repairs and builds your muscles once they break down through weight training and without it your muscles will struggle to do these things and lose. Consuming the correct amount of quality nutrients before and after training is crucial to reaping maximum benefits.
heavy training – As a martial artist, you should get 8-12 reps on each set (apart from certain occasional power sets where you use enough weight for 6 or fewer reps depending on the weight). If most of your sets don’t allow you to do this or you’re using extra muscles that aren’t meant to be used for the exercise to lift the weight, then drop a few pounds to be in your rep range and you’re using technically correct.
light training – Many people believe that training more than 15 repetitions per set will increase strength or improve muscular endurance. While this will benefit you from time to time, the majority of your reps should be between 8-12 per set for maximum strength. If you’re doing more than 12 reps per set, add more weight.
Not training full range of motion – Many times, to lift more weight, people perform only half of the movement of a particular exercise. Take the bench press, for example. Instead of lowering the bar so it touches your chest and then pushing it back up, some will lower the bar only halfway. By doing this, you are not fully working the muscle and you are not reaping the full benefits of the exercise.
Rest adequately between sets – It is very easy to become lateral when resting between sets. A cute girl (or guy) passing by, having a conversation with someone, writing a text message, etc. Make sure you don’t rest more than 1 min – 2 min (depending on the intensity of your training) between sets. Also make sure you rest enough between sets so you have enough energy for each set.
Weight training after cardio or martial arts – For maximum strength, your muscles must be fresh and full of energy. If you weight train after a cardio or martial arts workout, you won’t have full energy and won’t be able to lift as much weight. This will hinder your strength gains.
rest between workouts – With weight training, martial arts, cardio, etc., your body will need a good amount of rest. Make sure you give him what he needs along with plenty of sleep and good quality nutrition.
These I believe are the most common mistakes martial artists make when training with weights. It is important for martial artists to do research on the best weight training methods and how they can be used to improve performance. There are many websites that provide information on this topic and I urge you to visit them.
