How To Build Muscle and Strength as a Fighter/Martial Artist

Could this work for a near-complete beginner (like if someone hasn't worked out in years nor trained for fighting before) or do they have to train in a different way before doing this? Got no pull-up bar, playground, or a strong door so what else can be used as a swap for the pull-up exercise?

Does this much of strength training helps in building muscle ?

This is a great video! It explains everything very well and luckily I’m doing something like this now: Weight training M, W, F morning. Jiu jitsu M & W night and Saturday afternoon. Rest days on T & Th. Saturday morning Yoga & hard Rower workout. Sunday - rest but I’m thinking of doing a long walks now. Thanks again.

Hello! I am trying to do boxing 3 times a week and weightlifting for the rest. I wanna look good, muscular. What type of workouts should I do for my off days ??

Is it possible to do 3 times a week strength training and 3 times a week hypertrophy training for boxing to build strength and hypertrophy at the same time?

My training schedule is based around my work schedule. If I am working 60 hours a week, I will only lift for 2 hours and train jiu-jitsu for 3 hours. If I am working only 40 hours I will train up to 13 hours, if I don't have any injuries, which have become relatively common since I am 42.
I have worked my way up to
-3.5 hours Muay Thai (1 hr sparring)
-5 hrs jiu-jitsu (1 hr rolling)
-4-5 hrs weight training
1.5 days of rest on weekends

So if you’re doing Muay Thai, jiu jitsu and boxing would we designate one week to one martial art? I.e 1 week for Muay Thai, 1 week for boxing etc. If not how should we implement all the martial arts into a program?

Thanks, my friend. Sub and like good channel.

timothy bradley upper body + nathapoom leg 😩😩🔥🔥


fyi : nathapoom is muay thai fighter from One Championship. He's known for his big & aesthetic leg in muay thai community

Great video. I have one question tho do you think it's optimal only resting on the weekends since I only have mma on monday wednesday and friday and I do hypertrophy training on tuesdays and thursdays and have a long run on fridays. Or maybe I could throw in another gym day or just switch out the running for gym?

To add to this: the hypertrophy range is actually 6-12 reps. 12+ reps is when you start getting into muscular endurance. Also, 1-2 reps is generally power rather than strength depending on the exercise. Source: American college of sports medicine. Also have a degree in exercise physiology

Muscle endurance also. I always hear strength and speed but what about muscle endurance? From lifting my muscles don’t seem to tire as they used to like when I was just doing just road work for conditioning.

There is no perfect rep range, all ranges work strength, hypertrophy, and cardio.
It's normal to separate rep ranges by the goal but it is more on the type of exercise, if you do a powerlifting type of training, you will think you are getting stronger but most of the time you are improving the skill of the exercise.

Good video. But the real hypertrofhy reps range is 5-15.

I started my bulk 2 months ago can I still bulk and do Muay Thai also how do I recalculate my calories when adding in Muay Thai

Is there a good schedule that works with doing Muay Thai, wrestling, and BJJ that allows you to include calisthenics for strength training because I’ve had a hard time after wrestling practice to then go to the gym and I like calisthenics because I don’t have a lot of money for the gym and paying my sensei at the same time😅

Nice Information !!

“I’m not training to be a bodybuilder I’m training to be a f*cking weapon”

thank you, the right video i was looking for.

Interesting view, Champ. I appreciate your video and insight. So, your approach is basically to "work your body in ways that your fighting sport doesn't cover" (ex. Boxing trains your muscular endurance, so the gym/weights session must work on your strength).

I see you, but I approach it the other way around. Since as a fighter you are trained to perform, then your gym sessions must compliment your fighting sport is order to perform better on it (ex. Boxing trains your muscualr endurance, so your gym/weights sessions must replicate the same kind of training in order to perform better, be prepaired and get less tired during your boxing sessions and fights).

I'm 34 now and after years and years of training (I'm a Boxer) I figured that the older you get, you want you sessions (sport and gym) to be minimalistic (as you very well said) and straight to the point, as your body cannot sustain energy leaks for long. But I absolutely agree that you should definitely be performing strength routines, as strength is the foundation of a healthy and resilient body. Preferably in your off-season, as an experienced athlete, and during the in-season as well, as a beginner to your sport.

What if I train my whole body part after every martial art session

Is muscle hypertrophy useful for someone who is focused on fighting or just strength training when lifting weights?

do you just train hypertrophy to gain muscular endurance

Ah yes my fav fighter: Mike thirsty man

I train jiu jitsu and mma 7-8 times a week and do about 4 maybe 5 weight sessions a week and apart from the aches and the doms my body feels fine most of the time

I’m testing for my second degree black belt in tkd in 2 1/2 months I wouldn’t say Im obese but I got some weight on me Ik we’re I’m at right now I could get my second degree easy but I wouldn’t feel like I deserve it so I’m working on getting more fit

Damn, really hard to raise a family with this type of schedule lol

Solid info

It depends on the fighter style
High rep low weight is great for cardio and condition
Heavy weights are the ones who do high weight low reps for that strength

Good video, dude. Very well done!

What if you rotate every week, could you add in more fighting days. Strength training 3x week Fight, conditioning, calisthenics 3-4 times a week.

What do u think about for 4 days boxing and 2 days Gym (strengh) , thanks for content

Who’s here cuz they tall and lean

Lifting isn’t bad, just try to avoid bodybuilding style training because it really focuses on one muscle and one muscle only, athletes tend to mix them up and engage their core in a lot of exercises they do or even the whole body, explosives and power etc, you can try powerlifting style training too since it emphasizes more on building strength and explosiveness rather than aesthetics like bodybuilding, who cares about aesthetics anyways when you just want to be able to perform well in a sport

Size doesn't mean shit

I was wondering if you can make a video about what a fighter's diet would typically consist of... but other then that this a great video!

Ive been doing hypertrophy for quite awhile along side martial arts but been struggling abit with fatigue and would like to switch things up and get stronger gonna try a similer program to yours see how it feels. Very helpfull video

❤

Me who does both + calisthenics 💀

Bro no disrespect but this program is kinda soft and I think it can go harder by increasing the amount of weight lifted in the Muay thai days. You will still have energy to do Muay thai trust me bro

Steroids. End of video lol

I do BJJ 2x a week and MT 2x a week. I need to add a long run and strenght & Conditioning training, but how? Where?

When are two fighters equal in everything making strength the deciding factor?

I train kickboxing 5-6 times a week and i have a competition coming up coach said i should not do any heavy lifting and should instead do lighter weights for explosiveness

So I lift about 3-4 days a week with 3 days of kickboxing a week. I mostly focus on hypertrophy when I lift. Is that a good schedule or should I change it up

What do you think about something like this?

Monday: martial arts training + AB workout
Wrestling + MMA

Thusday gym focus on hipertrophy (upper)
Bench press 4x12
Incline bench press 4x10
Overhand barbell Row 4x10
Lateral Raises 4x12
Spider Curl 4x12
Hammer Curl 4x12
Tricep Pushdown 4x12

Wednesday martial arts training + AB workout
MMA + BJJ

Thursday gym focus on strength legs + upper
and jogging 40/60min
Squat 5x5
Bench press 5x5
OHP 5x5
Pull-ups 3x8
Push-ups 2x to failure

Friday: gym hipertrophy + strength and sparring with partner in boxing
Deadlift 5x5
Leg press 3x8
Leg Curl 3x10
Bench press 5x5
Incline DB press 3x10
OHP 4x6
Lateral raise 3x12
Shoulder press 3x12
Seated Bicep Curl 4x10
Tricep dips 3x12

6/8 rounds with partner For 5 minutes

Saturday Calisthenic Workout + Finishing exercises in BJJ and AB workout
Pull up 2x to failure
Pull-Up Underhand Grip 2x to failure
Comando Pull-Up 2 x to failure
Narrow Pull-Up 2x to failure
Dips (for chest) 2x12
Push ups 2x25
Diamond Push ups 2x20

Sunday sprinting + Calisthenic
Pull up 2x to failure
Neutral grip pull up 2x to failure
High & close pull up 2x to failure
Dips(for tricep) 3x10
Push-Ups 2x25
Wide push-ups 2x25
Hindu push-ups 2x15

(I forgot to write there that I often also do jumping rope with these calisthenic workouts for 60 minutes)

Hi I do Muay Thai 6 Days a week with Sunday rest with Wednesday and Saturday morning being sparring days can you please tell me what days I should do strength on, Than you that was a great video

I Used to fight used to coach You need to separate strength training And muscle building training

What's the name of the guy on the top right of the thumbnail? Thanks

Great info