Upper Body Workout
Let your goal be martial, not aesthetic. Working on your upper body strength – especially when done naturally – not only provides more power and speed to the Martial Artist, but also guarantees a good level of protection for all your demanding martial training, as well as the ability to move more mass on impact. Too often Martial Athletes train with the primary goal of becoming bigger and/or more ripped: our blunt advice is: don’t exclude this component if you really can’t, but leave it as consequence of your workouts, not your primary goal.
The golden rule: Proceeding step by step. The above video will explain how to maximize your upper body workout without using any additional weight – just your own -. If you are still unsure how to perform the exercise-set in the video, check this out:
After succesfully completing the incremental exercise-set shown in the video (excluding the two finger pushup), you can proceed to step 2: using weights.Of course a complete Martial Practitioner will introduce this type of workout in his weekly routine, but for no reason he has to forget another golden rule: agility upon mass.
Upper body Workout: most common questions
“as much as you can” would be our worst advice, as both your body and mind wouldn’t accept such a huge and sudden commitment. Our most straightforward tip, instead, is to consider your training like brushing your teeth: don’t expect them to become white just after one long session: brush them several times in a day rather that at the end of the day, and most importantly -be smart-: train when your body can give its best, exactly as you wouldn’t brush your teeth before a meal, but after it! …and regardless of the above metaphor: taking care of your teeth is very important 🙂
Fast reps for quick contraction, hence more speed and ripped body. Slow reps for power and mass building.
Work in groups, and leave the one where you do the maximum number of repetitions at the end of the series, where you are sure you are totally warmed up: in this last phase, maximize the number -even if you cannot push any further- as this is the moment where your body really highs its level.
Always warm up before starting your session. Also consider that the above exercises are intended as a guide / goal for your martial training, so please be aware that your body needs a long-term adaptation to training, not just a week of intense conditioning: this could harm your body instead of taking it to higher achievements.