A Guide to Resistance, Strength and Endurance Workout For Combat Sports

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Mike Jones

This is Mike Jones, a fitness enthusiast, and martial arts, lover. I have been training for martial arts since my teenage, and now I own 10 years of martial arts experience. It took me years of experience and research on how all the aspects respect to sports matter. Denying suitable sports gear is totally your loss. My goal is to share my experiences with newcomers and want them to buy some tips via my articles. Elite Sports is the platform that helps me to transfer my words via their blog posts. I hope, you enjoy reading my articles, and these might be helpful for you to carry on your training. Don’t give up because the darkest night produces the brightest stars.
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Any athlete involved in a combat sport is worthy of being called a warrior. If we go back in history, we would find out that most martial arts fighting styles were developed by warriors and later evolved into the current form. Resistance, Strength, and Endurance workout are the way to go for any physical combatting athlete to build up the stamina the sports require to compete at the top level.

Although, the core principles and philosophy of all martial arts are also in consonance with the great warrior tradition of the past. All martial arts especially jiu-jitsu, karate, and judo instill the revered traits of a warrior in their practitioners. From physical strength, endurance, and fighting skill to leadership, humility, discipline, and courage.

The martial arts have kept the warrior spirit alive in this century and that’s why we will refer to all of our martial artists as warriors in this read.

What Are the Different Types of Martial Arts?

The most popular martial arts in this age include:

• Brazilian Jiu-Jitsu
• Mixed Martial Arts (Cage Fighting)
• Muay Thai
• Karate
• Judo
• Kickboxing
• Taekwondo
• Sambo
• Kung Fu

The development of physical strength, endurance, and resistance is at the heart of all martial arts training sessions. This is because strength and resistance are fundamental for fighting. All martial art styles include some form of ground fighting, grappling, striking, kicking, and throwing.

These fighting techniques require agility, precision, muscle strength, and flexibility. Training mindlessly would develop muscle bulk over time which would be a hindrance in the combat sport. This is because even muscle can add to your weight making you bulky and slow.

Here is a complete workout plan to help you develop the strength, endurance, and resistance required to succeed in competitive environments.

Warrior’s Workout for Strength Building

Before the real martial arts training starts, you need to prepare your body for it. The best way to do that is to incorporate a strength-focused workout into your schedule. The best strength and conditioning workouts involve compound exercises that engage more than one muscle group. They are not only helpful in martial arts but are a great way to become fit.

Warm-Up

Always start your workout with a warm-up session. For this strength training, 10 minutes of low-intensity cardio should be enough. You can walk or jog outside or use a treadmill for warm-up exercise.

Main Workout

Perform 3 sets of 12-15 reps (or as many as you can easily manage) of any one of the strength exercises mentioned in the chart below. Take a 30-60 rest break after completing each set. Perform this workout twice a week and continue for eight weeks.

The chart includes different strength exercises that will strengthen your upper body, lower body, and core. You can also use these exercises to create your workout plan.

Rest Period

Rest for 30-60 seconds in between the sets.

Cool Down

To cool down after the workout, walk slowly for 10 minutes or perform these stretching exercises for five minutes.

• Leg stretch (60 seconds for each leg)
• Warrior Pose (60 seconds)
• Downward Dog (60 seconds)
• Hamstring Stretch (60 seconds)

Warrior’s Workout for Endurance

Just like strength and flexibility, developing muscle endurance is critical for success in martial arts.

Warm-Up

For warm-up walk briskly for 10 minutes and then perform the following dynamic stretches for five minutes:

• Arm Swings (5 times)
• Shoulder Rolls (5 times)
• Ankle Rotations (5 times)
• Leg Swings (5 times)

Main Workout

Perform 3 sets of 12-15 reps (or as many as you can manage) of any one of the endurance exercises mentioned in the chart below. Take a rest of not more than 60 seconds in between the sets. Perform this workout twice a week for six weeks.

Note: Different exercises are provided to help you plan your workout.

Rest

Rest for 30-60 seconds in between the sets.

Cool Down

To cool down after an endurance workout, jog or walk briskly for 10 minutes. After that perform these stretching exercises for five minutes:

• Large arm circles (60 seconds)
• Hip Flexor (60 seconds)
• Hip circles (60 seconds)
• In-place jogging (60 seconds)
• Standing quad stretch (60 seconds)

Warrior’s Workout for Resistance Building

In resistance training, different muscle groups are subjected to external pressure or weight. This way muscle strength is increased. For resistance workouts, a warrior can use his/her body weight, or resistance bands, dumbbells, and other weight equipment.

Warm-Up

To warm up your muscles, jog for fifteen minutes or perform any other aerobic activity for the same amount of time. Follow that with these dynamic stretches:

• Lunge walk with a twist (5 times)
• Arm Swings (5 times)
• High knees (5 times)
• Walking high kicks (5 times)
• Ankle Rolls (5 times)

Main Workout

Perform 3 sets of 12-15 reps (or as many as you can manage) of any one of the resistance exercises mentioned in the chart below. Take a rest of not more than 60 seconds in between the sets. Perform this workout twice a week for six weeks.

Note: Different exercises are provided to help you plan your workout.

Rest

Rest for 30-60 seconds in between the sets.

Cool Down

To cool down, walk slowly for 10 minutes and then perform the following static stretches for 5 minutes:

• Standing Hamstring Stretch (60 seconds)
• Butterfly stretch (60 seconds)
• Bicep Stretch (60 seconds)
• Calf stretch (60 seconds)
• Head-to-knee forward bend (60 seconds)

Strength, Endurance, Resistance Workout for Warriors

Once your muscles have adapted to the workout routine, you can increase the intensity or combine different exercises. Here is how you can create strength, endurance, and resistance workout by combining the above-mentioned exercises.

Warm-Up

Jog for 10-20 minutes for warm-up.

Main Workout

Perform one set of 12-15 reps of each exercise. Rest for 30-60 seconds in between the sets. Perform this workout twice a week for six-eight weeks.

Total No. Sets:  3 sets

Rest

Take a rest break of 30- 60 seconds.

Cool Down

To cool down after the workout, walk briskly for 10 minutes and then do some gentle stretching for five minutes.

Takeaway

Developing strength, endurance, and resistance are essential for warriors. All warriors are strong, flexible, and lightweight. These physical attributes can be easily achieved from simple and effective workouts mentioned in this guide.