Getting Stronger Without Gaining Weight

I’ll start with a reblog from our new site It’s about weight training and goal setting, and I think you’ll like it.

You could also consider “Getting Stronger” the first part of this post entitled “Getting Stronger Without Gaining Weight”. Competitive martial artists have to worry about weight classes, and they’re always trying to maximize strength without sacrificing endurance, flexibility, and explosiveness.

Ever train with someone with mountains of muscle but who couldn’t punch through a wet paper bag? That’s because power comes from speed–not just raw strength! Workouts that incorporate plyometrics with strength have a way of improving explosiveness and, thus, power. Here’s an example:

1. deadlift 2-3 reps at 95% max
2. squat or box jump 5 times
3. rest five minutes
4. deadlift 5 reps at 85% max
5. squat or box jump 5 times

This lower body workout is adapted from the Barry Ross protocol as described The Four Hour Body by Tim Ferriss. I have had good results with it. It’s simple, effective, and doesn’t cause any undue soreness to hamper your skill training.

Here’s an example of Ross’s protocol applied to punching rather than jumping. This video, and techniques it features, are a little rough, but it shows how you can gain practical strength for the martial arts without bulking up.

Do you have tips to share? Let us know in the comments. We also hope all you dads out there like our new site! Stay tuned to both blogs for more on this type of strength training.

About moaimartialarts

Lucky enough to grow up with the martial arts, I have felt their positive influence throughout my life and am especially interested in sharing these experiences with others. I enjoy working with youth and adults to give back some of what I've received. If you would like to learn more about Uechi-Ryu/Shohei-Ryu Karate, or if you want to find people to train with, please contact me. I am the head karate instructor for the Meriden Martial Arts Club.
This entry was posted in Affiliates, Fitness, Karate, MMA, Workouts and tagged , , , , , , . Bookmark the permalink.

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