Total Body Transformation Training Blog

Runners who Lift Weights... Weightlifters who Run

One of the issues with most people that "work out" to "stay in shape" is that their routine selection doesn't fit their activity level and lifestyle. Nowhere is this more true than with those interested in strength training and bodybuilding. People who enjoy lifting weights -- or have heard that lifting weights is one of the best things they can do to lose fat and get fit -- often find themselves inundated with articles and books describing different workouts and training philosophies. Often, these workouts are made for professional athletes or have base assumptions in them about activity levels, etc.

Many martial artists that decide to get stronger quickly find out the problems with this approach. The traditional beginner and intermediate weight lifting routine usually falls into one of two categories:

• single set to momentary muscular failure


• cycles of 4-6 week periodization routines

Now there is nothing inherently wrong necessarily with either training approach. But they most likely out of the box do not fit with the demands of a martial artist trying to get stronger.

High Intensity Training requires adequate amounts of rest and recuperation. Mixing High Intensity Training with karate workouts too easily leads to overtraining. Also, most HIT routines focus on using machines and various isolation exercises. Martial arts training by definition is functional and too much emphasis on isolation movements can hinder overall full body strength and joint mobility.

Standard beginner periodization protocols have a similar problem. A set of 4-6 week cycles focusing on establishing an aerobic base, hypertrophy (muscle growth), strength endurance, and then max strength does not take into account that martial arts already has a very demanding blend of aerobic and anaerobic activity for most practioners. Also, the martial artist is looking for added strength -- not necessarily added muscle size. Focusing on maximum strength last in a periodizing protocol does not address the goals being sought.

The conclusion to draw here is that you need to take into account all of your activities in order to understand the best base way to train for maximal gains regardless of your chosen hobby or sport. A runner that is interested in functional strength will follow an inherently different program than a strength trainer that wants to complete a half or full marathon as a goal. It comes down to a simple weighing -- you need to have a primary focus and activity and then supplement other workout protocols around that to promote whole body fitness and maximal gains.