Weight Training IS Good For Fighters!!

There is a false rumor that has floated around Boxing Gyms and Martial Arts Schools for years, and that is “lifting weights slows you down as a fighter”, I’m here to tell you that it is simply NOT true!! Since 1988 I’ve training people in martial arts, kickboxing, etc. And over the past 17 or so years, I’ve learned, practiced and taught others about weight training and how it can fit into building a better fighter and martial artist. That myth you’ve heard about has come from watching men who strictly lift weights for years make the attempt to Box or Kickbox! Then YES! They are slow as hell!! But even then, with enough time and effort into their training, they’ll loosen up and float like a butterfly and sting like a bee!

Here’s a common shoulder routine I use when lifting weights. I try to use as much free weights as I can because that will normally work my entire body rather than just isolate a body part. (Though I will of course isolate a muscle towards the end of a weight training workout once my body is worn out- like with biceps for example.)

I’ll start with Seated Dumbbell Press superseded with Standing Side Lateral Raises. I warm up with 40 pound dumbbells for presses and 15 pound dumbbells for lateral raises. I work up to doing 3 working sets with 90 pound dumbbells for presses and 40 pound dumbbells for side laterals.

Then I’ll move to Standing Military Presses starting with 135 pounds for 12 reps or so. I’ll move up to 155, then 3 working sets at 185 for 8-6 reps depending.

Next is usually Standing Upright Rows superseded with Front Lateral Raises for 3 working sets. I’ll use 100 pounds or so for the upright rows and about 30 pound dumbbells for the front raises.
To finish it off, Mary and I will hit the seated side lateral machine for 3 working sets of about 12-15 reps to really burn it out.

Here’s an outline of what a typical Shoulder Routine looks like: (This site will not allow me to insert a “table” for some reason! Sorry it looks so odd, but you get the idea.)

Seated Dumbbell Press/
Superset with side lateral raises
Set Weight (press/lateral) Reps
· Set 1 40/15 35/20
· Set 2 65/15 20/18
· Set 3 80/30 15/15
· Set 4 90/35 9/12
· Set 5 90/35 9/12
· Set 6 90/35 7/12
· Set 7 70/30 15/15
Standing Military Press
· Set 1 135 14
· Set 2 155 10
· Set 3 185 8
· Set 4 185 8
· Set 5 185 6
· Set 6 135 10

Here’s the key: immediately after the weights, I will train on the heavy bag for 8 or so rounds. The first round can sometimes be a slow curve as far as getting my speed going because the muscles are pumped with so much blood, but by the end of the round I’m moving just fine. I’ve found for myself, and many other people I’ve trained over the years, that as long as you stay consistent with your cross training, you’ll not slow down at all. I’m 5’11” (on a good day) and weigh 225, but I’ve managed to still move as fast as when I was 20 years old and 185 pounds. (Or so I like to think!)Each round I’ll work on something different. For example, one round I’ll work on just speed, next could be power, next could be just Boxing, next just Kicking, counter striking, etc.- you get the idea.

Suggestion 1: Even if you’re never planning on getting on stage as a body builder, you should still lift weights! The benefits are nearly endless!! If you’re an athlete, then find the right exercises and training schedule/methodology that will help you achieve your goals quicker.

Suggestion 2: Get a partner to train with.

I train with my girlfriend Mary who is an amateur body builder and will begin training for another show every soon. Even though I workouts differ in a few ways, we still hit the same body parts on the same nights and we also are there to help spot and most importantly to encourage and motivate one another!

Suggestion 3: If have any questions on what else I do, or what may help you, please send me an e-mail, or check back from time to time. I’ll be posting more about how I train.