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weight lifting for martial arts

September 11, 2009 on 11:36 am | In Strength/Cross training | No Comments

i’ve been trying these sets that randy couture uses, each one once a week a few days apart:

Antagonistic Muscle Groups
Heart Periphery

30 reps of each exercise
3 sets

Bench
Low Row
Leg Extension
Leg curl
Military press
Lat pull
Squat
Stiff Legged Deadlift
Bicep curl
Tricep extention

other CIRCUIT

Barbell with 10, 15, 20 pounds
8 reps of each exercise

Once you pick up the bar for a set, do not put it down until all exercises are complete

1. (10lbs)
- Bent Over Row
- Upright Row
- Military Press
- Good Mornings
- Split Squat (Left and Right)
- Squat, then Push Press
- Still Legged Dead Lift

60 secs rest

2. add 5 pounds, Repeat
60 secs rest

3. add 5 pounds, repeat
60 secs rest

4. Same weight, repeat
60 secs rest

5. remove 5 pounds, repeat
60 secs rest

6. remove 5 pounds, repeat