Weight training

[tkdkid]

I was just wondering how many of you muay thai/kickboxers weight lift. What kind of weight lifting do you do, and does it affect your training at all?

[Tom Yum]

I do. I would say that it helps my training. It builds your foundation of strength and power. It also improves my ability to use muscle memory- which muscles to relax and which ones to explode for a given strike/combo.

Its by no means a substitute for correct muay thai/kickboxing technique. Check out some of the earlier posts in this section, in boxing and the fitness/training section.

[Lost Ronin]

Weightlifing is one of the best things that you can do to enhance your performance as a martial artist. If you are a martial artist you should focus on two ranges of weightlifting, endurance (light weight and high reps, 15 and up) and what I like to call "functional strength" (medium poundages at 6-8 reps going to muscle failure within three sets.) There is more to weightlifting than this but this is pretty much the bulk of it. Weightlifting doesn't have to be time consuming, I lift about three times a week for two hours and I'm in good shape. It's best if you periodize your training, for example, during wrestling season or if I'm training hardcore in boxing and kickboxing I don't try to lift really heavy weights because its not helpful for me at all, I'll focus on endurance (both muscular and cardiovascular) for a three week period, which means I lift three times a week and I put in about two cardio sessions a day, plus skill training. If I wanna bulk up, then I cut back on my cardio A LOT, (I'm talking three times a week, spaced far between, just to keep my capacity up) and I focus on lifting heavy weights while using special exhaustion techniques, plus I up my protein consumption. Weightlifting is one of the best things you could do, it enhances your performance, you will kick and punch harder, if done well it will keep you injury free, etc. I suggest that you do research on weight lifting as much as possible, try to join a gym or pick up some good books on the subject, if you are really interested in this, PM me and ask me any questions that you may have. Hope this helps.

[Guest]

"Weightlifting doesn't have to be time consuming, I lift about three times a week for two hours and I'm in good shape."

Well I lift for one hour a week once. I bet you're not 6 times stronger than me. In my opinion three seesions of two hours duration is way too much, unless you're not really training intensively.

You don't gain strength when you weight train. You gain when you are recovering from weight training.

So I think you're doing too much, unless you have incredible genetics or a "chemical boost".

[poisonarrow]

I agree, the level of cortisol increases dramatically after 1 hr, but I still think that 3 times a week is ok, its what I do, just ensure that you get the maximum amount of protein in after you train. I think once a week isn't enough, its only to stop atrophy, do you still get significant gains?

[Guest]

I get slow but sure gains. I'm nearly 40 years old (nearly dead.......) so I couldn't expect too much anyway. When I was 20 I trained upper body twice a week. I piled muscle on.

But anyone will get "beginners gains", meaning that you pile it on initially anyway. When you get to intermediate level the gains slow right down no matter who you are (chemically unassisted).

I still thin I could up the weights t twice a week (or may be three times in two weeks) and do ok, but I also train MA techniques and anaerobically. I don't want to limit myself to merely strength training.

[Ando]

I have particularly weak ankles and i am prone to injury , are there any exercises or conditioning exercises to make them stronger?

[Tom Yum]

Can you skip rope withouth pain/injury to your ankles on a soft surface?

How about swimming?

[Lizard]

"Well I lift for one hour a week once. I bet you're not 6 times stronger than me. In my opinion three seesions of two hours duration is way too much, unless you're not really training intensively.

You don't gain strength when you weight train. You gain when you are recovering from weight training.

So I think you're doing too much, unless you have incredible genetics or a "chemical boost"."

I train for about 40 minutes three times a week. How long should I wait to allow my muscles to recover? Also how much protein do I need? I recently started eating more fried eggs and I think my weightlifting has improved because of it.

[da_mill]

I lift whenver I feel like it. I need to do more lol. I only lift for my upper body tho, usually arms 2wice a week, and chest once a week if at all (usually not lol it depends)

I broke a bone in my foot while ago so still not training at all muay thai tho :'(

I think the question of overtraining you need to think about yourself. if you stil lache, then dont lift again, and aim for different groups all the time.

I'm sure Ronin doesnt do All body parts in every session, and if he does its pretty amazing? app. you shouldnt tho ?

It's not about overtraining. I find it very hard to put on bulk, althoght Im quite well sized now, but as bri said it gets harder. I am eating more than ever and seeing smaller gains, might need to lift more! It's not like my "main aim in life tho" lol so no matter.

[Guest]

I train for about 40 minutes three times a week. How long should I wait to allow my muscles to recover? Also how much protein do I need? I recently started eating more fried eggs and I think my weightlifting has improved because of it. [/B][/QUOTE]

Do you do the same routine each time, or do you perform a "split" routine. Do you know what this means?

Go to the hardginer website and learn.

Don't worry about complicated theories re protein. Eat a normal and healthy diet. Though I do drink 1/2 litre of skimmed milk, with three table-spoons of dried milk stirred in, twice on lifting days. Once an hour before the session, and the other immediately after.

[da_mill]

bri im assuming stirring in the milk is just to add the protein yeh ?

just try and eat more after you lift lizard. eat small and often, and dont snack too much

[Craig W]

It depends what your goals are, protein is VERY important in a bodybuilders diet. If your looking to put on mass & bulk, you should be aiming for 1.5grams of protein per 1lb of bodyweight. So if you weigh 210 lbs you should consume around 315 grams of protein in a day - which should be consumed every 2-3 hours. Try not to exceed 50-60 grams of protein in one sitting.
The most important time to consume protein is first thing in the morning, and immediatley after a workout - the window of opportunity is bigger. If you have a protein shake before bed, have it in milk so it's slow releasing.
Eggs are a good source of protein, not too healthy fried though. Chicken/steak IMO is the best source of protein, tuna is good too and is cheap.

[Ando]

Originally posted by Ando
I have particularly weak ankles and i am prone to injury , are there any exercises or conditioning exercises to make them stronger?

Cmon man im not a fat guy whos never trained before , Ive been training for a few years now .
I think strong ankles are important for moving .
Im using the tyre method at the moment , you basically bounce on an old truck tyre on the ball of your feet , it works ok but im just looking for something better , running in sand seems to help also..

[tkdkid]

Hey lost Ronin thanks for great tips. Also thanks to all u guys for helping me out. I haven;t had chnace to work out much lately but I'm going back to gym starting next week.