Combining indoor training with martial arts classes

This article is not a direct guide to action, but reflects certain experiences of personal fitness trainers gained while working with clients who are not only into bodybuilding, but other sports as well.

Quite often, fitness trainers with different qualifications, as well as with different work experience in this field, are faced with the fact that young people (not only boys, but also girls, including) who train with irons, in addition, are engaged in some other martial arts.

Among them can be both free wrestling, boxing (classical and Thai), kickboxing, Brazilian jiu-jitsu and other martial arts.

But the important thing is not what kind of martial discipline is in their schedule, but that they are interested in the question of how to combine all this physical activity as correctly and productively as possible.

The structure of the article:

  1. General principle
  2. Principles of combining workouts
  3. Conclusion

A general principle – we immediately note that combining one with the other is quite realistic, as professional fighters do just that.

Moreover, with the right approach, the “simulator” and martial arts will complement each other harmoniously and qualitatively.

After all, martial arts means endurance, speed, timing, strength and many other qualities that can be developed by visiting the gym in particular.

If you now look at many popular UFC fighters – they have not only excellent fighting skills, but also good “athleticism”, besides, there is a lot of material on social networks about their strength training.

  • However, it’s not that simple here !

In fact, the situation is that there is a certain limit in the development of certain motor skills, and once it is reached, the further development of one skill interferes with the development of the others.

And here the athlete has to sort out his priorities, deciding what is more important.

If the priority is higher in the direction of strength performance and beautiful muscles, then 3 times a week you should visit the gym and train productively, indulging in martial arts one – two times a week.

However, if the development of martial skills is more important in terms of the level of priorities, then it is quite enough to conduct strength training with “irons” no more than 1 – 2 times a week and direct the remaining energy to your own development in the field of martial arts.

However, young people often want to succeed “here and there”. If you think this way, you should find out well how many quality workouts per week you can “master” or consider taking sports pharmacology such as testosterones, turinabol, anavar and many other products that you can find in the online store

Many trainers advise their clients to start with 4 training sessions per week.

For example, start the week with two martial arts workouts (tentatively on Monday and Tuesday) and finish with two gym sessions (tentatively on Wednesday and Friday).

Principles of combining workouts

For your full recovery, it is important to avoid two workouts on the same day.

That is, you should not train more than once a day. If you go to the gym and train with weights, then during martial arts training it makes no sense to do additional strength exercises (and vice versa).

Do what makes sense for the circumstances. If the workouts follow each other, it is better to have the first one with weights and then, the next day, a martial arts class.

This principle of alternating workouts can be used continuously. While practicing in the gym, you can remove any isolation exercises from your program, leaving only the “base”, and the workout itself should not last long – up to 1. 5 hours.

This approach will help you develop better in both directions. It is very easy to overtrain in this mode, so carefully monitor the condition of your body.

If you find that you have not recovered enough, cancel one of your workouts.


It is quite difficult to achieve excellence in most martial arts without at least basic strength training.

At the same time, you should remember that strength training is an additional (auxiliary) activity, not the main one, therefore it should not interfere with the main activity.

On the other hand, if you are a hot fan of training with “iron” and you went to the martial arts section out of interest, just “for the soul” or for similar reasons, then feel free to build your own training regimen in the gym and do martial arts training 1-2 times a week.

Remember, these are two different areas of physical activity. If you give your best for the full program “here and there”, then sooner or later you will face overtraining, so carefully consider your training plan so that you are as organized as possible.

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