Last time, we discussed the basic structure and principles of a beginning weight training program. We will now turn our attention to the lifts used in a program. Remember, our goals as martial artists are different than pure powerlifters and bodybuilders! Therefore, we must choose our exercises to give us the greatest benefit without excess energy expenditure and fatigue.

Last time, we discussed the basic structure and principles of a beginning weight training program. We will now turn our attention to the lifts used in a program. Remember, our goals as martial artists are different than pure powerlifters and bodybuilders! Therefore, we must choose our exercises to give us the greatest benefit without excess energy expenditure and fatigue. Unlike the
bodybuilder or powerlifter, we do not have the luxury of nearly activity-free "rest" days where recovery from previous workouts can take place. We must be more careful to schedule our lifting into our overall training so that we may best take advantage of opportunities for rest and recovery. After all, the rest phase is when muscle actually builds size and strength!

In order to maximize our "growth stimulus", it seems wise to choose the
exercises which activate the largest number of muscles at once. To perform endless "isolation" exercises, which hit only one muscle at a time, is not as time and energy efficient for martial artists. Therefore, we have designated a group of "core" exercises which form the foundation of a martial arts lifting routine. These exercises are what is known as "compound" exercises, which simply means that they involve the motion of more than one joint at a time. These exercises promote coordination in movement, and provide excellent growth (overload) stimulus to the affected muscle groups. They also tend to provide a higher degree of cardiorespiratory challenge due to the larger overall volume of muscle used during their performance. The end result is that we get a killer workout, learn to coordinate our body in heavy exertion, and don’t eat up countless hours in the gym.

SQUAT: The "core" exerg of weight training exercises". When properly performed, it develops the legs, glutes, and lower back. It enhances balance and coordination, and will really get you breathing! Important points about form are to keep the back straight and not "round" the back at the bottom of the lift. You should pretend that you are about to sit into a chair as you go downward, hit your bottom point, and return to standing. Keep your head up, breathe in as you descend, and breathe out through "pursed" lips as you stand ( to maintain the support generated by increased intra-thoracic pressure and
abdominal tension). Keep your stomach tensed throughout the entire movement. Avoid using lifting belts, unless you have an injury, etc. ( AND A DOCTOR’S ADVICE!) that you need that support to avoid further injury. Failure to use proper form or squatting when injured can lead to more serious injuries! In my opinion, more people are injured during inappropriate performance of squats than any other weight training exercise. Learn the proper form, progress gradually into heavier weight, and always THINK about your performance!

DEADLIFT: This is a close runner-up to squats. Again, heavy weights are typically used, as the involved muscle groups are large and powerful. The same form rules apply: head up, back straight, stomach tensed. Since you begin this movement without any "load" on your body (weight on the floor), you should begin the movement by "taking out the slack" and developing a whole-body tension in the system before actually lifting the weight off the
floor. This preparation avoids the jerking stress applied to connecting
tissue and tendons, and produces a smoother, safer lift. Set the weight down on the floor between each repetition, then reset your stance and grip before doing the next rep. This procedure will eliminate breaks in form and ensure full range of motion in the lift. There are several variations of this lift, mostly dealing with different grips, spacing of the feet and hands, and range of motion for the lift. Consult a QUALIFIED powerlifting coach to discuss in person the specific form for each variant of this lift.

BENCH PRESS: OK, here it is. Although this exercise has often become an obsession with lifters, the fact remains that it is a valuable addition to a program of core exercises, since it possesses the qualities that define a good core exercise. One big issue here is controlling the weight properly and not using momentum or bouncing the weight off the chest to "cheat" the movement. In the lust for heavier numbers, it is tempting to compromise form and safety, while only cheating yourself in the long run. Remember, you are attempting to develop the muscles that perform this movement. If you bounce the weight, etc., you are taking the stress off those muscles and hindering their development! Another similar problem is the use of bench press "shirts". These "devices" have elastic properties in the shirt which keep your arms together in the starting position for bench press. As the weight is lowered, the elastic component stretches and assists you in lifting the
weight back up! Once again, taking the stress off of the targeted muscle
groups is WASTING YOUR TIME! If you are more concerned with achieving "X" pounds in the lift than providing a valuable training stimulus to your body, you are missing the point. Lastly, keep your elbows close to your sides while performing this movement. Keeping the elbows wide destabilizes the shoulder socket and is the result of countless bench press/shoulder injuries. Again, consult a local coach for specific advice.

DIPS: These have been called the "squat for the upper body". They are one of the finest upper body exercises out there, and should be included in every martial artist’s routine. Although there are various schools of thought regarding form, I prefer to keep the elbows closer to my sides, descend until the upper arm goes below horizontal, and to keep the chin on the chest during the movement. Keeping your chin down prevents you from arching your back in an attempt to "cheat" your way through the last part of the motion. As your proficiency increases here, you will probably want to add extra weight to your body while dipping. Dipping belts are padded support straps which go around your waist and hold weight plates between your legs. A great dipping belt is sold by Ironmind, who make many excellent products for the strength athlete. Their website is www.ironmind.com. Dr. Randall Strossen is the company president, and is a well-known author in the weightlifting world. I
can recommend their products highly. ( I have no business affiliation with them, by the way).

MILITARY PRESS: It has often been said that one true measure of strength is the ability to pick up a weight and raise it overhead. The military press allows us to develop the shoulder girdle, which is vulnerable to the stresses applied while grappling. I prefer the standing press because I must balance my entire body during the lift. Also, performing military presses while seated has come under fire because pressure is applied to the spine from both ends at once, compressing the spine and being the source of potential injury. Standing presses usually include the "clean" motion (picking the weight off
the floor to the starting position of the press. The clean is a very
beneficial motion in itself, and is also a separate exercise done just for
its benefits. Care must be taken not to arch the back and turn the press
into a standing "bench" press, attempting to recruit the chest muscles to
help cheat the movement. This mistake is the cause of many injuries. This is another exercise where proper coaching/instruction in person will pay huge benefits to the inexperienced lifter.

PULLUPS: This is a great exercise, better than lat machine pulldowns, etc. because you must control your body weight as you perform the motion, rather than being trapped in some "hold-down" apparatus. As with dips, you may eventually use a dipping belt to add resistance to the motion. Since pulling motions are so important in grappling, I feel that all trainees should "master" the pullup. There are several variations of the movement, usually involving hand position, grip width, and rotation of the scapula. The basic movement to master is the pronated pullup. Hands facing away from you, slightly wider than shoulder width grip, start from a dead hang and pull up until your chin is above the bar. Lower your body under control, and repeat.
Dropping too fast robs you of a beneficial "negative" aspect of the
movement, and the resultant "jerk" at the end can damage tendons. If you cannot do a complete pullup, step up on something, get into the top position of the movement, and lower yourself as slowly as possible while maintaining tension. This negative movement will soon result in your being able to do full pullups.

ROWING: While pullups are a pulling motion in the vertical plane, rows
provide pulling movement in the horizontal plane. The key to effective
rowing is to attempt to pull the elbows back behind your body as far as
possible, thus "squeezing" the shoulder blades together. Keep the legs
slightly bent to reduce back strain, and keep the head up. If you are
jerking the weight up or rounding your back, you are using too much weight, and will miss the point of the movement. Barbell/dumbbell rowing is superior to any machine type rowing for martial arts application since we must balance ourselves during the motion and maintain total body tension. Machines offer too much support which allows us to relax many supporting structures, thus reducing the benefit.

GENERAL GUIDELINES: By now, you have probably picked up on the fact that I feel that too much emphasis is placed on how much weight we can lift and not HOW WELL WE CAN LIFT. Unless we are entering a competition, there is no real meaning (except ego gratification/ bragging ability) to how much weight we use for any exercise. The point is to FOCUS on the development of the targeted muscle, not cheat its development by avoiding that focus.

There are other exercises that are beneficial to beginning programs.
Abdominal work and grip strength training should be included from the start. These exercises, and their infinite variations, will be discussed in future installments. There are other exercises which provide excellent results for lifters, the Olympic lifts being one particular standout collection. I have not included the Olympic lifts here, because these must be learned and performed under the strict attention of a qualified coach. Proficient Olympic coaching is far rarer than good powerlifting instruction, so consider yourself lucky to have a good Olympic coach nearby. In that case, you may want to explore the Olympic lifts.

Finally, I certainly have expressed opinions regarding the use of machines vs. free weights. I feel that free weights are superior since their use mimics the requirements of motion in real life. You can’t sit down in an apparatus while helping a buddy move his refrigerator! To supplex an opponent requires that you tense your entire body during the motion for support. You may as well have understood the processes required to develop bodily tension, etc. before trying to lift a squirming opponent!

This choice of exercises is not meant to be all-inclusive, but rather to
provide a starting point for beginners. As one progresses, the need for
adding other exercises, changing routines, etc. becomes apparent. As a
foundation, however, these exercises will give the beginning trainee a good handle on the world of strength training, and accelerate their progress without using up too much energy and time.

Thank you for your attention and e-mails. It’s an honor to communicate with each of you who have contacted me. I would also like to thank the
contributors of the Strength & Conditioning Forum at www.mixedmartialarts.com for their support and advice over the past few years. This column would not
be possible without the passion of those many dedicated individuals who have supported me and contributed to furthering my understanding of martial arts strength and conditioning training.

See you next time,

Lee

If you would like to contact Mr. Aldridge concerning anything related to the issues he discusses, drop him an email

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