How to Combine Strength Training and Martial Arts

Hail to the Dinosaurs!

One quick note, and then we'll talk training.

1. New PDF Courses for Dinos

We just added two new PDF courses
to our ever-growing list of PDF courses.
Both courses have been available in hard
copy and Kindle editions, but many of
you prefer PDF courses, so we decided
to release them in that format, as well.

The first is the Dinosaur Training Military
Press and Shoulder Power Course:

The second is my very popular Doug
Hepburn Training Course:

I know that many of you - particularly
our overseas Dinos - have been waiting
for these to be available in PDF editions -
so here they are! Hope you enjoy them!

2. How to Combine Strength Training and
Martial Arts

On the training front, let's talk about a topic
that comes up all the time. I just got an email
from a reader asking about it, and I've had
two more of them in recent weeks.

How do you combine strength training and
martial arts or self-defense training?

The question usually comes from older Dinos
who have limited energy and limited recovery
ability. They tend to overtrain very quickly if
they train too often. Three strength training
workouts and three martial arts workouts in
one week flattens them.

I can see that. I don't do martial arts, but I
train hard with Olympic weightlifting. At age
58, three weekly workouts of 60 to 75 minutes
are plenty. I'd have a very difficult time adding
anything more to it. That's a far cry from the
long hours of daily training when I was a high
school wrestler.

So what do you do?

Try this:

1. Train no more than 4 days per week total.

a. Two martial arts workouts and two strength
training workouts.

b. Or try two martial arts workouts and one
strength training workout -- or the reverse.

2. Use abbreviated and ultra-abbreviated
workouts. See Strength, Muscle and Power
for more details on abbreviated and ultra-
abbreviated workouts.

a. Focus on the basic, compound exercises
that give you the biggest return for every
minute of training time.

3. Focus on precise movements and perfect
technique in both your strength training
workouts and your martial arts or self-
defense workouts.

a. Doing the exercise or the technique in
100% perfect form is far more effective
than doing it sloppy -- and far easier on
your body.

b. In other words, don't try to muscle through
things. Focus on SKILL.

c. If you need to do extra flexibility work, then
do it -- religiously!

4. Don't try to do the long workouts you did
when you were younger -- and that goes
for the dojo as well as the weight room.

a. 30 to 45 minutes of focused, concentrated
training is PLENTY for many older trainees.

5. Your martial arts or self-defense training
will double as cardio training -- so don't add
much if any in the way of additional cardio

a. Many older trainees use walking for their
"cardio" or conditioning work. It's not flashy,
but it's effective.

6. Use a simple cycling system for your
strength training workouts so you don't go
hard and heavy all the time. The simple
cycling system in Gray Hair and Black Iron
is ideal:

7. Follow the diet and nutrition advice in
Knife, Fork, Muscle. It's an anti-inflammatory
diet, and it will help you recover from your

So there you are. Seven tips to help combine
strength training with martial arts or self-defense
training. I hope they help!

As always, thanks for reading and have a great
day. If you train today, make it a good one.

Yours in strength,

Brooks Kubik

P.S. I almost forgot - here's the link
for Strength, Muscle and Power:

P.S. 2. My other books and courses are right
here at Dinosaur Headquarters:

P.S. 3. Thought for the Day: "When you train
with concentration and focus, a little work goes
a very long way." -- Brooks Kubik