Preparing Your Clients for the Rigors of Martial Arts Training

Most fitness professionals do not train world champion fighters. If you work with personal training clients who have an interest in boxing or martial arts, however, this article will help you work with them to become more resilient in their combative training. We'll cover the basics of combative equipment and programming, and leave you with a sample program you can start using right away. The training program for actual competition — whether that be traditional karate tournaments, grappling tournaments, or MMA fights — will be fairly similar to what you see here, differing mainly in intensity and the ability to endure pain.

History of Combatives

“Combatives” include the various Asian martial arts, boxing, wrestling, military-style hand-to-hand combat, and a slew of other “modern” combative systems, and have been around since the first argument. The quality that separates just “plain fighting” from combative systems is the fact that they are systematized and require discipline.

Each of the traditional martial arts possesses and practices its own training methods based on history, demographics, culture, and fighting characteristics. They are all effective in their own right, and you can learn a lot from traditional training methods. In fact, I often use these traditional methods in my clients' fitness conditioning.

Conditioning for Combatives: Tough, but Simple

Training and conditioning for those involved in combat arts does not need to be complicated. In fact, training to improve agility, flexibility, power-endurance, strength-endurance and explosiveness is pretty simple. There is little need to complicate things with fancy machines, fancy clothes, or particularly complicated training programs.

Now, I said simple. I did not say easy, and that comes from personal experience.

I have been a martial artist for over 35 years and have trained with some of the best. Training was simple back then as well. We performed tons of push-ups and sit-ups, in many variations. The body conditioning was very effective, but mostly revolved around stance work, punches and kicks, jumps, bag work, mitt work, hitting wooded posts, getting hit by bamboo swords or human fists, etc. We often performed weight training without supervision. This is an area where the fitness professional can really make a positive difference.

I also served in the Israeli Defense Forces, training military personnel on two continents. The training was always tough, but also pretty simple: bodyweight exercises such as push-ups, chin-ups, dips, sit-ups, running (sometimes in full gear or carrying a loaded stretcher), rope climbing, wall climbing, as well as some weight training, were the norm. Keep this in mind when training your clients.

The Importance of the Basics

I have seen too many people attempt tough training programs and group fitness classes without the ability to perform simple movements correctly. If a client cannot perform a proper bodyweight squat, he should not be allowed to squat or deadlift with additional weight.

Here is advice that any exercise and rehabilitation professional should heed: DO NOT LOAD DYSFUNCTION. If we do not take the time to perfect basic motor patterns and allow the client to continue their faulty movements, we are only perfecting a dysfunctional movement. Remember that the best athletes perform the basics very well. This has direct application for martial arts training since a wide variety of multi-planar movements are required for any art one undertakes.

Effective Training Tools for the Martial Artist/Fitness Client

The training tools listed below are just tools and do not hold the secret to life’s mysteries, but are the ones I use most frequently. I also use dumbbells, stability balls, suspension bodyweight systems, agility ladders and barbells. The effectiveness of the tool rests on the exercise professional’s knowledge of programming and the client’s needs and limitations.

Kettlebells

Kettlebells are tailor made for any type of combative art. This simple chunk of iron is so effective that there may be little need for anything else. The beauty lies in the fact that the kettlebell’s center of mass lies outside the exerciser’s grip. This forces the exerciser to stabilize and control the weight to a much greater extent than with a dumbbell. In essence, each lift becomes a total-body exercise, which is fantastic for combative training. It teaches the combatant to produce force and reduce, or control, outside forces (Fields 2005; Tsatsouline 2001).

Kettlebell exercises such as the swing, clean, push press and snatch will build incredible power-endurance. This quality is so essential in order to be proficient in any type of combat art. Other exercises, such as the Turkish Get-Up, will build strength, flexibility and stability in multiple planes of motion. The “Get-Up” mimics the movement that a submission fighter uses to go from a position of lying on his back to standing up ready to fight.

Sandbags

The sandbag is another tool that should be part of any combat training program. The sand in the bag shifts, making it more challenging to control. Lifting the bag will require the entire body to be recruited, just like fighting. Since it is possible to adjust the amount of sand in the bag they can be used to develop strength, power, strength-endurance, power-endurance as well as stability and mobility.

I use sandbags for various squats, presses, swings, “shouldering,” dead lifts and various “carries.” Because of its shape and structure, the sandbag offers many of the same benefits that the kettlebell does, plus if you drop it won’t make to much noise or damage the floor.

Bodyweight Training

Bodyweight training has been used for centuries and remains one of the most effective training methods. If a person can’t control his or her own bodyweight, how strong could he truly be?

Any martial artist should be able to perform basic push-ups, planks, chin-ups, squats, etc. More exotic bodyweight training methods should be learned once the basics are mastered. Karate, jiu jitsu, and kung fu all have their own particular set of bodyweight training protocols.

There are many push-up variations that can be learned, all culminating in the one-arm push-up and eventually the one-arm/one-leg push-up.

Squats can be progressed to split squats, lunges (all planes and levels), reaches and eventually the “pistol.” The pistol is a single leg squat with the non-base leg held parallel to the ground. It requires great strength, balance and flexibility.

Chin-ups and dips are great exercises that will enhance the performance of any martial artists. Military training includes these two movements because they provide the “tactical” training effect needed for many combat situations. Gymnasts also perform these movements often. No one can dispute that gymnasts are exceptionally strong and could often be mistaken for bodybuilders.

Rubber Bands

Band training also brings a lot to martial arts training. They are portable, come in a variety of sizes, resistance levels and design, offer multi-directional training effects and can be suited to any need. Exercises can be performed with one or two hands or feet, and at varying speeds.

Bands can help develop great functional fitness and can mimic punching, pulling or “throwing” movements. So, whether you are learning the striking arts or the grappling arts, band training can help. While some may argue that resistance bands follow a different force-resistance curve than punching or kicking, in my experience the benefits to core strength, hip strength and shoulder strength more than make up for that.

You can use bands for a wide variety of movements. For example, bands will help pattern a squat, enhance agility, improve shoulder strength, improve acceleration and deceleration, and strengthen the core. Exercises can go beyond the basic rows and chest presses and can include “X-walks,” diagonal chops/lifts, trunk twists, presses, resisted running, etc.

Medicine Balls

Medicine balls are versatile and have been used in fight training for many years. They provide a well-rounded, multi-planar and functional training effect. Medicine balls enhance total body strength, power, stability, body toughening and should be a part of every martial artist’s training regimen.

Use them for trunk twists, push-ups, overhead slams, chest passes, squats, swings, diagonal chops, lunges, etc.

Programming Basics

The key to effective programming is variety, intensity, and common sense (Fields, 2003; Zatsiorsky, 1995). There are many program design models; all are valid in their own right. Vary the stimuli often, changing exercises, bio-energetic demands, speed and directions. Appropriate intensity is the key to results. This does not mean that training is always hard enough to cause someone to throw up. Appropriate intensity means appropriate intensity relative to the exerciser and his or her training phase.

I believe that there are general athletic qualities universal to most sports. There are nuances peculiar to specific sports, of course, but in general outwardly different sports can benefit from similar training, as long as the bio-energetic needs are met. For example, you will get different answers when you ask, “What sport would benefit from a lateral lunge?” Some people will say volleyball, others will say baseball, and still others will say tennis. Each requires concentration, skill, power, the ability to produce torque, the ability to hit something, multi-directional strength and agility, etc. For this reason, the sample programs provided below could enhance fitness and performance for a variety of athletic activities, including various types of martial arts training.

I often use circuit training, and have used this training method successfully with martial artists and military personnel. Circuit training can address several fitness components during the same session and can benefit any level of exerciser. I recommend choosing between five and ten exercises per circuit.

Circuit training can be performed for reps or for time. When performed for time, the exerciser can adjust to his or her fitness level. Whether 10 reps or 30 reps are performed in the allotted time, it is all relative to the client’s fitness level and the goals of the program. The number of rotations will also vary depending on fitness level, training phase, and program goals. Rest between rotations can also be adjusted as long as form is not compromised.

Sample Programs

Each piece of equipment can be used alone or in combination with other training modalities. Consider changing the routines often. For example, on Monday, try the kettlebell circuit, on Wednesday, do the bodyweight circuit, and on Friday combine the two or perform a totally different program.

Martial arts are unpredictable. It is possible to train your clients to be “prepared” for that unpredictability by changing their routines in this manner. Mix and match each of these circuits as desired, 1-3 times per week. It is also effective to replace one of your “regular” training days with one or more of these circuits.

Equipment-Specific Circuits

Kettlebell Exercises	Reps
Squats (by the horns)	10
Two Hands Bottoms-Up Press	10
Swings	10
High Pulls	10
True Snatch Pull	10

Sandbag Exercises	Reps
“Zercher” Squats	15
Shouldering Swings	15
Lunge and Press	10
High Pull	15
Single-Leg Dead Lift	5/leg

Bodyweight Exercises	Duration*
Jumping Jacks	1 min
Spiderman Push-Ups	1 min
Squat Thrusts	1 min
Chin-Ups (can be done with an assist)	1 min
Mountain Climbers	1 min
Shadow Boxing	1 min
*Perform each exercise for one minute, or as long as possible.

Rubber Band Exercises	Reps
Row with Rear Lunge	20
Unilateral Chest Press w/ Forward Lunge	20
“Arm Drag"*	10/side
Alternating Straight-Arm Pull-downs	20
Trunk Rotations	20
*Grab band with both hands. If right hand is on top, pull the bands close to the body towards the left hip. This is basically a “mini” downward diagonal chop.

Medicine Ball Exercises	Duration
Trunk Rotations	1 min
Diagonal Chops (switch directions half-way through)	1 min
Alternating Lateral Lunge and Reach (touch the MB to the ground)	1 min
Overhead Slams	1 min
Alternating Forward Lunge & Press	1 min
Shadow Boxing	1 min

Combination Circuit

The following is a sample circuit combining various tools. The emphasis will be on power-endurance.

Work for 30 seconds, then rest for 30 seconds. Over time, increase the work time and decrease the rest time so that the total time still equals one minute.

• Jumping Jacks
• Kettlebell Swings
• Medicine Ball Overhead Slams
• Sand Bag “Shouldering”
  (Place the bag on one shoulder. Squat down and as you stand press the bag up over the head and transfer it to the opposite shoulder)
• Scooping Push-Ups
• Medicine Ball Quick Wall “Chest Passes”
• Band Trunk Rotations
• Kettlebell High Pull
• Lateral Lunge
• Shadow Boxing

Sample Four-Week Program

This program is designed for basic to intermediate level exercisers engaged in any kind of martial arts training

• Perform two days per week to supplement “combative training.”
• Always include various “movement preparation” drills as a part of each training session.
• Perform static stretching following each session.

Week 1

1. Mini-band Side Stepping	20 steps in each direction
2. Agility Ladder	Forward quick steps (three passes back and forth for each pattern) Lateral quicksteps “Icky shuffle”
3. Walking Plank	3x5
4. Alternating Arm and Leg Raise (“hunting dog”)	2x10
5. MB Trunk Rotations	2x20
6. Sandbag Zercher Squat	5x5
7. KB Deadlift (two hands on KB)	5x5
8. KB Press	3x5
9. Chin-ups	5x5 (may be assisted)
10. Dips	3x8 (may be assisted)

Week 2

1. “Star” Pattern w/ mini-band at ankles	2x10
2. Agility Ladder	Forward quick steps (three passes back and forth for each pattern) Lateral quicksteps “Icky shuffle”
Perform following 3 medicine ball exercises as a mini “circuit”:
3. MB Trunk Rotations	2x20
4. MB Squat and Push	2x10
5. MB Circles (make circles with ball in front of body)	2x10
Perform the following 2 exercises as a superset:
6. Sandbag Squat and Press	3x8
7. Superband Side-Step & Hammer Curl	3x10 curls
Perform the following 2 exercises as a superset:
8. KB 2-Hand Swing	3x10
9. Band “Snap Downs”	3x15
10. Chin-ups	3x5
11. Dips	3x10

Week 3

1. “Star” Pattern with mini-band at ankles	2x10
2. Agility Ladder	Forward quick steps (three passes back and forth for each pattern) Lateral quicksteps “Icky shuffle” Jumping Jack patterns Hopscotch patterns
Perform the following 4 exercises as a circuit:
3. Walking Plank	2x10
4. MB Trunk Rotations	2x20
5. MB Swings	2x10
6. MB Diagonal Chops	2x10 each direction
Perform swings and get-ups as a superset for three rounds:
7. KB Single Arm Swings	10 each arm
8. KB Turkish Get-Ups	3 each arm
Perform the following 4 exercises as a superset:
9. KB Clean and Push Press	3x5 each arm
10. Band Rows	3x15
11. Band Forward Lunge and Chest Press	3x10
12. Ice Skaters	3x20 foot contacts

Week 4

1. Mini-band Side Shuffle	2x20
2. Agility Ladder	Forward quick steps (three passes back and forth for each pattern) Lateral quicksteps “Icky shuffle” Jumping Jack patterns Hopscotch patterns
Perform the following exercises as a circuit:
3. Walking Plank	2x10
4. Single-Leg Bridge	2x10 per leg
5. Side Plank with Rotation	2x5 per side
Perform the following 2 exercises as a superset:
7. Sandbag “Shouldering” Swing	3x10 per shoulder
8. KB Turkish Get-Ups	3x3
Perform the following 5 exercises as a circuit
9. KB Clean	3x5 per arm
10. KB Clean to Squat	3x5 per arm
11. KB Clean to Lunge and Press	3x5 per side (lunge with opposite leg)
12. Band Rows	3x10
13. Clapping Push-ups	3x5

Conclusion

Training clients involved in the martial arts can be an enjoyable experience. Clients involved in the combat arts are often focused, disciplined and will commit to a training program. Be careful to plan your workouts in conjunction with their martial arts training schedules. Know when it is time to pull back and decrease the intensity of your training sessions. They may get bruised and sore from their martial arts training, but they should not get injured from their conditioning sessions. With knowledge about the elements and components of the “combative system” they are studying, you can plan a program that is functional, effective and fun.

Suggested Reading

1. Cook, G. (2003). Athletic Body in Balance. Human Kinetics: Champagne, IL.
2. Cook, G. (2010). Movement. Target Publications: Santa Cruz, CA.
3. Fields, J. (2003) Unleashing the Dragon: The Ultimate Guide to Enhancing Power, Strength and Balance in the Martial Arts. Self-Published.
4. Fields, J. (2005). Kettlebell Conditioning Systems Course Manual: Kettlebell Foundations Course for Health and Fitness Professionals. Self-Published.
5. McGill, S. (2002). Low Back Disorders. Human Kinetics: Champagne, IL.
6. Tsatsouline, P. (2001). The Russian Kettlebell Challenge. Dragon Door Publications: St. Paul, MN.
7. Zatsiorsky, V. M. Science and Practice of Strength Training. Human Kinetics: Champagne, IL