Functional strength training involves exercises that mimic common sports movements. This page looks at a wide variety of functional strength training exercises that martial artists use in order to enhance their martial arts skills.
This type of strength training works on strengthening multiple muscles versus concentrating on a single muscle. For example, bicep curls help athletes to build bigger biceps. However, they do not help very much in generating more powerful punches. In contrast, martial artists use functional strength training exercises that mimic punching, kicking and/or grappling motions in order to improve the power of their martial arts techniques. Functional strength training can also enhance an athlete’s overall speed, agility, balance, etc. Furthermore, functional strength training forces groups of muscles to work together efficiently as a single unit which improves overall strength and coordination.
All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For more exercises and stretches, please visit Black Belt Wiki’s main Martial Arts Fitness section.
Wiki – Martial Arts Strength & Conditioning Books
List of Functional Strength Training Exercises – Click on the exercises for instructions & videos
- Bodyweight Exercises – Burpees, Squat Jumps, Clapping Push-Ups, Pull-Ups, Bear Crawl, etc.
- Dumbbells – Not concentration dumbbell exercises (i.e. bicep curls) but functional dumbbell exercises such as Farmer’s Walk, Multiplanar Lunges with Dumbbells, Dumbbell Chops, etc.
- Hojo Undo – Traditional Karate strength training exercises (i.e. gripping jars).
- Indian Exercise Clubs
- Kettlebell Exercises – Kettlebell exercises (i.e. kettlebell swings) are often used by athletes to improve strength and muscle endurance.
- Medicine Ball Exercises – Medicine ball throws and slams are often used by martial artists to improve punching and grappling power.
- Resistance Bands – Resistance bands provide resistance to natural movements and thus helping to enhance an athlete’s movement strength.
- Running Parachutes – Athletes run with parachutes in order to build speed and functional leg strength.
- Sandbag Exercises
- Sled Pushes or Pulls
- Tractor Tire Exercises
- Weighted Vest Exercises – Some athletes like perform to perform exercises (i.e. stadium stair runs) with a lightly weighted exercise vest.
- Workout Bars – Padded workout bars are used for upper body functional exercises, squats, etc. Sort of like a thicker & heavier Bo staff (but for strength training versus staff training).
Hojo Undo Strength Training Exercises
Medicine Ball Training
Image provided by Wikimedia Commons
Reference Sources
- Mayo Clinic, Functional fitness training: Is it right for you?, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/functional-fitness/art-20047680
- University Hospitals, Functional Training vs. Traditional Strength Training, https://www.uhhospitals.org/Healthy-at-UH/articles/2017/02/functional-training-vs-traditional-strength-training