Strength Training

Martial Arts Strength Training – Videos & Instructions

Here are instructions for a wide range of martial arts strength training exercises. They will enhance your upper body, lower body and core strength. In turn, these strength training exercises will help to improve your punching powerkicking power and grappling techniques.

On your “off days” when you do not have your regular martial arts classes, you will need to cross-train and develop your strength in order to maximize your potential as a martial artist. Try to mix up martial arts and sports strength training exercises in order to work on different muscles and moderate the potential for training burnout and boredom. You should also alternate your exercise focus areas in order to allow for muscle recuperation days (i.e. Monday focus on upper body strength training, Tuesday focus on lower body, etc.) in order to reduce the potential for overuse injuries and to maximize muscle recovery and improvement.

Before any strength training, martial artists should stretch and warm-up. All stretches and exercises should be supervised by a trained 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 additional stretches and exercises, please visit the main Martial Arts Physical Fitness section.

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Modern Strength Training Exercises

Traditional Martial Arts Strength & Conditioning Drills – Many of these traditional training methods can cause injuries. Use with caution.


Upper Body Strength Training Exercises – These upper body exercises will help you to generate stronger punches and grappling techniques. These sports exercises work on strengthening the muscles in your chest, shoulders, back and arms.


Core Strength Training Exercises – These core exercises will help your rotational power or “twisting” power and thus lead to stronger kicks, punches and grappling techniques. These sports exercises are designed to strengthen your abs, obliques and lower back.


Lower Body Strength Training Exercises – These leg exercises will help you to generate stronger martial arts kicks. These sports exercises strengthen the muscles in your calves, quads, hips, etc.

Martial Arts Strength Training – Hojo Undo

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