A week you can actually repeat
for Martial arts.

Place the hard work

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

A repeatable structure

Day 1: strength from the main workout. Day 2: technical practice or easy aerobic work. Day 3: controlled conditioning. Day 4: second strength workout. Keep an easier day after your most demanding play day. Use manageable intervals on non-sparring days and preserve quality of technical practice.

Adjust the dial

When practices or matches rise, reduce gym sets before dropping the habit entirely. Contact, joint stress and weight classes complicate recovery; avoid aggressive cutting.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Supported split squat

Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.

FULL TECHNIQUE GUIDE ↗

Dumbbell Romanian deadlift

Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.

FULL TECHNIQUE GUIDE ↗

Lat pulldown

Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two strength days around technical sessions, with at least one easier day. Use manageable intervals on non-sparring days and preserve quality of technical practice.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Sparring, grappling and striking require qualified instruction and safety rules specific to the style. Contact, joint stress and weight classes complicate recovery; avoid aggressive cutting.