Weight Training Mistakes For Martial Artists

[Preston Gary]

However, without proper knowledge, weight training can not only be a
waste of time but it can actually be detrimental to martial artists.
Some common mistakes which are witnessed and heard of are the
following,
Not consuming proper nutrition - When you train with weights, or
martial arts for that matter, you are breaking down your muscles in
order for them to grow back stronger. Proper nutrition is what repairs
and builds your muscles once they are broken down through weight
training and without it your muscles will struggle to do these things
and shall lose out. Consuming the correct amount of quality nutrients
before and after training is crucial for maximum benefits.
Training to heavy - As martial artists, you should be obtaining 8 to
12 repetitions on each set (apart from certain occasional power sets
where you use enough weight for 6 or less reps depending on the
weight). If the majority of your sets don't allow you to do this or
you are using extra muscles which are not meant to be used for the
exercise to lift the weight, then drop a few pounds so you are in your
rep range and are using strict correct technique.
Training to light - Many people believe that training for more than 15
reps per set will pack on the strength or will enhance muscular
endurance. Although every now and then this will benefit you, the
majority of your repetitions should be between 8 - 12 per set for
maximal strength gains. If you are performing more than 12 reps per
set, add more weight.
Not training the full range of motion - Many times in order 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 are not reaping in the full benefits of the exercise.
Resting adequately between sets - It is very easy to become side
tracked when resting between sets. A cute girl (or guy) walking past,
a conversation with someone, writing a text message etc. Make sure
that you are not resting more than 1 min - 2 min, (depending on the
intensity of your training) between sets. Also make sure your taking
enough rest needed between sets in order for you to have enough energy
for each set.
Training with weights after cardio or martial arts - To gain maximum
strength your muscles must be fresh and full of energy. If you weight
train after a cardiovascular workout or martial art workout you will
not be fully energised and will not be able to lift as much weight.
This will hinder your strength gains.
Rest between training sessions - With the weight training, martial
arts, cardio etc, your body will need a good amount of rest. Make sure
you give it what it needs along with enough sleep and good quality
nutrition.
These I feel are the most common mistakes which martial artists make
when weight training. It is important that martial artists conduct
research on the best methods of weight training and how it can be used
to enhance performance. There are plenty of websites which give
information on this subject and I urge you to visit them.