Martial Arts Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Martial Arts Workout Plan

Martial Arts Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Martial Arts Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
Martial Arts Full Body Workout

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Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:10:00
1 -- 00:10:00 --:--
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps
3 8 -- --:--
--
--
3 sets, 8 reps
3 8 -- --:--
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 15 reps
3 15 --:--
--
--
3 sets, 20 reps
3 20 -- --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

When you finish with the 10 minute jog on the treadmill your blood should be pumping and you should have broken a sweat. Do a dynamic stretch and then get right into lifting. After you have finished your workout you should stretch again. To develop explosive movements and power in Martial arts weight lifting is key. You want to be able to maintain your flexibility and striking ability but the ability to get stronger and more explosive is a great advantage. This workout only consists of the lifting portion of a martial arts training plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

When we think of famous martial artists, we picture their incredible stamina, lean bodies, defined quick-acting muscles, strong flexibility, and overall physically balanced bodies. Of course, martial artists like Chuck Norris, Jackie Chan, and Bruce Lee studied for years under the guidance of wis... more

When we think of famous martial artists, we picture their incredible stamina, lean bodies, defined quick-acting muscles, strong flexibility, and overall physically balanced bodies. Of course, martial artists like Chuck Norris, Jackie Chan, and Bruce Lee studied for years under the guidance of wise senseis.

Much of their rock-hard physique, perpetual stamina, and rapid-fire reflexes can be achieved with a carefully designed martial arts strength training workout.

Become a Fit Fighter

Serious martial artists know that the best fighter is a fit fighter. The key to being a successful fighter is fast, effective strikes which are only attainable through consistent endurance and martial arts weight training.

Such endurance will allow the practitioner to perform hours of repetitious fighting techniques necessary for the type of martial arts fitness that guarantees success in the ring.

Use Quick Repetitions

Martial arts weight training differs from other sports as it requires quick repetitious lifting in combination with endurance and stretching. This martial arts workout combines all three of these key elements.

By starting with endurance training and martial arts conditioning for a warm-up, followed by dynamic stretching, high repetition/low weight supersets with short rest times, and finishing with more stretching, this martial arts fitness and weight training workout will ensure optimal muscle endurance and strong flexibility.

Get a Powerful Core

Another main advantage of this martial arts weight training routine is the focus on a powerful core. A strong core is a must if martial artists expect to be able to take shots effectively and with minimal damage. This martial arts workout contains several abdominal and core strengthening exercises such as abdominal rollers and kettle-bell rows.

These types of exercises are designed to provide the martial artists with the ability to consistently deliver explosive strikes and endure opponent's blows.

Gain Balance

In contrast to boxing, martial artists must be able to effectively use both their hands and legs for defensive and offensive strategies. Balance is the key.

This martial art's strength program focuses on overall balance including rotations for the upper body, core, and lower body muscles. Exercises such as squats and dumbbell lunges are geared to ensure maximum development of muscle endurance.

Last Longer in the Ring

It's well known that fighters with poor muscular endurance tense up during a fight and expend energy quicker than well conditioned fighters.

Follow these martial art exercises and optimally designed rotations provided in this program to ensure that you're not the type of fighter that wears out in the first round!

Start Training Now

So, whether you're an experienced martial artists that wants to improve your performance in the ring, or a non-practitioner that just wants the lean, sculpted look of a martial artists, this strength training routine is for you. Start following this Martial Arts Workout Plan now!

Martial Arts Shoulders, Back, & Legs Workout

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Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:10:00
1 -- 00:10:00 --:--
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 20 reps
3 20 -- --:--
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Dumbbell lunges and side lunges repetitions are listed per leg. When you finish with the 10 minute jog on the treadmill your blood should be pumping and you should have broken a sweat. Do a dynamic stretch and then get right into lifting. After you have finished your workout you should stretch again. To develop explosive movements and power in Martial arts weight lifting is key. You want to be able to maintain your flexibility and striking ability but the ability to get stronger and more explosive is a great advantage. This workout only consists of the lifting portion of a martial arts training plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

When we think of famous martial artists, we picture their incredible stamina, lean bodies, defined quick-acting muscles, strong flexibility, and overall physically balanced bodies. Of course, martial artists like Chuck Norris, Jackie Chan, and Bruce Lee studied for years under the guidance of wis... more

When we think of famous martial artists, we picture their incredible stamina, lean bodies, defined quick-acting muscles, strong flexibility, and overall physically balanced bodies. Of course, martial artists like Chuck Norris, Jackie Chan, and Bruce Lee studied for years under the guidance of wise senseis.

Much of their rock-hard physique, perpetual stamina, and rapid-fire reflexes can be achieved with a carefully designed martial arts strength training workout.

Become a Fit Fighter

Serious martial artists know that the best fighter is a fit fighter. The key to being a successful fighter is fast, effective strikes which are only attainable through consistent endurance and martial arts weight training.

Such endurance will allow the practitioner to perform hours of repetitious fighting techniques necessary for the type of martial arts fitness that guarantees success in the ring.

Use Quick Repetitions

Martial arts weight training differs from other sports as it requires quick repetitious lifting in combination with endurance and stretching. This martial arts workout combines all three of these key elements.

By starting with endurance training and martial arts conditioning for a warm-up, followed by dynamic stretching, high repetition/low weight supersets with short rest times, and finishing with more stretching, this martial arts fitness and weight training workout will ensure optimal muscle endurance and strong flexibility.

Get a Powerful Core

Another main advantage of this martial arts weight training routine is the focus on a powerful core. A strong core is a must if martial artists expect to be able to take shots effectively and with minimal damage. This martial arts workout contains several abdominal and core strengthening exercises such as abdominal rollers and kettle-bell rows.

These types of exercises are designed to provide the martial artists with the ability to consistently deliver explosive strikes and endure opponent's blows.

Gain Balance

In contrast to boxing, martial artists must be able to effectively use both their hands and legs for defensive and offensive strategies. Balance is the key.

This martial art's strength program focuses on overall balance including rotations for the upper body, core, and lower body muscles. Exercises such as squats and dumbbell lunges are geared to ensure maximum development of muscle endurance.

Last Longer in the Ring

It's well known that fighters with poor muscular endurance tense up during a fight and expend energy quicker than well conditioned fighters.

Follow these martial art exercises and optimally designed rotations provided in this program to ensure that you're not the type of fighter that wears out in the first round!

Start Training Now

So, whether you're an experienced martial artists that wants to improve your performance in the ring, or a non-practitioner that just wants the lean, sculpted look of a martial artists, this strength training routine is for you. Start following this Martial Arts Workout Plan now!

Martial Arts Complete Body Workout

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:10:00
1 -- 00:10:00 --:--
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps
3 8 -- --:--
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 00:00:30
3 00:00:30 --:--
--
--
3 sets, 00:00:30
3 00:00:30 --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

When you finish with the 10 minute jog on the treadmill your blood should be pumping and you should have broken a sweat. Do a dynamic stretch and then get right into lifting. After you have finished your workout you should stretch again. To develop explosive movements and power in Martial arts weight lifting is key. You want to be able to maintain your flexibility and striking ability but the ability to get stronger and more explosive is a great advantage. This workout only consists of the lifting portion of a martial arts training plan.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

When we think of famous martial artists, we picture their incredible stamina, lean bodies, defined quick-acting muscles, strong flexibility, and overall physically balanced bodies. Of course, martial artists like Chuck Norris, Jackie Chan, and Bruce Lee studied for years under the guidance of wis... more

When we think of famous martial artists, we picture their incredible stamina, lean bodies, defined quick-acting muscles, strong flexibility, and overall physically balanced bodies. Of course, martial artists like Chuck Norris, Jackie Chan, and Bruce Lee studied for years under the guidance of wise senseis.

Much of their rock-hard physique, perpetual stamina, and rapid-fire reflexes can be achieved with a carefully designed martial arts strength training workout.

Become a Fit Fighter

Serious martial artists know that the best fighter is a fit fighter. The key to being a successful fighter is fast, effective strikes which are only attainable through consistent endurance and martial arts weight training.

Such endurance will allow the practitioner to perform hours of repetitious fighting techniques necessary for the type of martial arts fitness that guarantees success in the ring.

Use Quick Repetitions

Martial arts weight training differs from other sports as it requires quick repetitious lifting in combination with endurance and stretching. This martial arts workout combines all three of these key elements.

By starting with endurance training and martial arts conditioning for a warm-up, followed by dynamic stretching, high repetition/low weight supersets with short rest times, and finishing with more stretching, this martial arts fitness and weight training workout will ensure optimal muscle endurance and strong flexibility.

Get a Powerful Core

Another main advantage of this martial arts weight training routine is the focus on a powerful core. A strong core is a must if martial artists expect to be able to take shots effectively and with minimal damage. This martial arts workout contains several abdominal and core strengthening exercises such as abdominal rollers and kettle-bell rows.

These types of exercises are designed to provide the martial artists with the ability to consistently deliver explosive strikes and endure opponent's blows.

Gain Balance

In contrast to boxing, martial artists must be able to effectively use both their hands and legs for defensive and offensive strategies. Balance is the key.

This martial art's strength program focuses on overall balance including rotations for the upper body, core, and lower body muscles. Exercises such as squats and dumbbell lunges are geared to ensure maximum development of muscle endurance.

Last Longer in the Ring

It's well known that fighters with poor muscular endurance tense up during a fight and expend energy quicker than well conditioned fighters.

Follow these martial art exercises and optimally designed rotations provided in this program to ensure that you're not the type of fighter that wears out in the first round!

Start Training Now

So, whether you're an experienced martial artists that wants to improve your performance in the ring, or a non-practitioner that just wants the lean, sculpted look of a martial artists, this strength training routine is for you. Start following this Martial Arts Workout Plan now!

72 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Ab Roller
  • Kettlebells
  • Barbell
  • Flat Bench
  • Incline Bench
Show All

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Martial Arts Workout Plan

72 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Ab Roller
  • Kettlebells
  • Barbell
  • Flat Bench
  • Incline Bench
Show All