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Martial arts
training guide.

Strength that supports mat and striking practice.

5 SCIENCE-INFORMED READS5 COMPLETE SESSIONSNO ACCOUNT REQUIRED
Martial arts training context

Understand the game.

These five guides connect the sport's demands to practical strength, conditioning and recovery decisions.

01 / READ THE GAME

The demands of the sport

Styles differ, but many combine short efforts, repeated bracing and coordinated movement.

READ THE GUIDE ↗02 / BUILD THE BASE

Strength that earns its place

Squat, hinge, pull and anti-rotation work build a broad base without claiming technique transfer. In the weight room, use controlled repetitions and a range you can own before adding load.

READ THE GUIDE ↗03 / ENGINE ROOM

Conditioning without junk fatigue

Use manageable intervals on non-sparring days and preserve quality of technical practice.

READ THE GUIDE ↗04 / STAY AVAILABLE

Mobility and recovery that matter

Pallof press can be practiced slowly in a comfortable range. Press hands forward without letting the band turn you. Stop short of pain; extreme range is not the target.

READ THE GUIDE ↗05 / PUT IT TOGETHER

A week you can actually repeat

Two strength days around technical sessions, with at least one easier day.

READ THE GUIDE ↗

Choose a session.

Every workout lists its purpose, dose and movement guide. Skill practice and coaching remain part of sport preparation.

01 / 38 MIN / FULL BODY STRENGTH

Martial arts / Strength base

Squat, hinge, pull and anti-rotation work build a broad base without claiming technique transfer.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Supported split squat — illustrative movement reference
Supported split squat3 × 6–10Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
TECHNIQUE ↗Dumbbell Romanian deadlift — illustrative movement reference
Dumbbell Romanian deadlift3 × 8–10Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
TECHNIQUE ↗Lat pulldown — illustrative movement reference
Lat pulldown2 × 8–12Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
TECHNIQUE ↗Suitcase carry — illustrative movement reference
Suitcase carry2 × 8–12Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

02 / 27 MIN / BALANCE AND SIDE-TO-SIDE CAPACITY

Martial arts / Single-side control

Styles differ, but many combine short efforts, repeated bracing and coordinated movement.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Supported split squat — illustrative movement reference
Supported split squat2 × 8/sideQuadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press2 × 8/side or 25 secAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗Dumbbell Romanian deadlift — illustrative movement reference
Dumbbell Romanian deadlift2 × 10Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
TECHNIQUE ↗Stationary bike intervals — illustrative movement reference
Stationary bike intervals12–20 min easyHeart, lungs and working leg muscles. Alternate easy pedaling with repeatable moderate efforts.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

03 / 32 MIN / PUSH, PULL AND TRUNK

Martial arts / Upper and trunk

Squat, hinge, pull and anti-rotation work build a broad base without claiming technique transfer.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Lat pulldown — illustrative movement reference
Lat pulldown3 × 8–12Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
TECHNIQUE ↗Suitcase carry — illustrative movement reference
Suitcase carry3 × 8–12Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press2 × 10/sideAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗Supported split squat — illustrative movement reference
Supported split squat2 × 8Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

04 / 24 MIN / CONDITIONING

Martial arts / Repeatable engine

Use manageable intervals on non-sparring days and preserve quality of technical practice.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Stationary bike intervals — illustrative movement reference
Stationary bike intervals5 min easy + 6 × 40 sec moderate / 80 sec easyHeart, lungs and working leg muscles. Alternate easy pedaling with repeatable moderate efforts.
TECHNIQUE ↗Supported split squat — illustrative movement reference
Supported split squat2 × 8 easyQuadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press2 × 8 easyAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

05 / 20 MIN / EASY MOVEMENT

Martial arts / Recovery reset

Contact, joint stress and weight classes complicate recovery; avoid aggressive cutting.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Stationary bike intervals — illustrative movement reference
Stationary bike intervals10–15 min conversationalHeart, lungs and working leg muscles. Alternate easy pedaling with repeatable moderate efforts.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press1 × 6–8 comfortableAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗Dumbbell Romanian deadlift — illustrative movement reference
Dumbbell Romanian deadlift1 × 8 lightHamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

A WEEK THAT FITS

How to put it together.

Two strength days around technical sessions, with at least one easier day.

Contact, joint stress and weight classes complicate recovery; avoid aggressive cutting.

Explore more training →
MON Strength baseTUE Sport skill or easy aerobicWED Repeatable engine or easier dayTHU Upper and trunkFRI–SUN Play, recover and adjust
THE EVIDENCE BOUNDARY

General resistance training can improve strength and physical performance. The selected movements are practical applications to this sport's demands, not proof that any one drill uniquely prevents injury or guarantees a performance gain. Match the plan to your experience, season and health.

ACSM resistance training position stand (2026) ↗Resistance training and sport performance: systematic review (2024) ↗