Balancing Martial Arts Training and Weight Lifting

[mightyzeppelin]

For those who train both, how do you like to balance out the training and also fit in rest days?

For example, do you find that training hard and heavy with weights takes away from your peformance when doing a martial arts class on that same day or the next day? Do you prefer training both on the same day or breaking it up?

I weight lift during lunch and train Muay Thai on the same night, which sometimes results in me being at about 80% during Muay Thai (e.g., I lose speed/explosiveness).

But I found that training Muay Thai the day after weight lifting slows me down even more sometimes because of the soreness that comes the day after intense weightliftng.

How do you guys like to handle it?

My goal is to be able to train Muay Thai 3 nights per week and weight lift 3 to 4 times per week during the day.

Thanks!

 

[RedNeckJiuJitsu]

Best option for your body is to usually separate: Mon - Lift, Tues - MA, Wed - Lift, Thu - MA, Fri - Lift, Sat - MA, Sun - Rest. Schedule wise, though, not everybody can do that. Some people have done morning and evening on the same day, and other people have had success lifting right before or after MA training. Jumping straight from Muay Thai to lifting or vise versa will probably affect your gains, especially right at first, but the body can adapt to it. The same thing with soreness the day after lifting. The soreness though can usually be diminished through proper diet, stretching and contrast showers post lifting, and so on.

 

[mightyzeppelin]

Best option for your body is to usually separate: Mon - Lift, Tues - MA, Wed - Lift, Thu - MA, Fri - Lift, Sat - MA, Sun - Rest. Schedule wise, though, not everybody can do that. Some people have done morning and evening on the same day, and other people have had success lifting right before or after MA training. Jumping straight from Muay Thai to lifting or vise versa will probably affect your gains, especially right at first, but the body can adapt to it. The same thing with soreness the day after lifting. The soreness though can usually be diminished through proper diet, stretching and contrast showers post lifting, and so on.

Thanks!!

 

[jacketwrestler1]

I actually find I do better if I have a hard workout before class. I end up having to focus on technique and doing better.

 

[KnightTemplar]

I never Lift and train MA on the same day, but I sometimes run and Lift on the same day.

 

[ssdd]

I feel totally drained in kickboxing and BJJ the day of lifting and the day after lifting. Its probably a very individual thing

 

[JerseyTrash]

I'm still trying to figure out what works best for me. When I lift, then go to BJJ the next day, I'm so drained. If I have a day off, and then go back to BJJ though, I'm an absolute beast on the mat.

 

[LitteringAnd]

Maybe you could try lifting weights right after your mt session instead of doing it before. This might make your lifting suffer a little, but if your main reason for lifting is to improve your mt then I would rather my lifting suffer a little than my martial arts training.

 

[YetiFeet]

I would recommend lifting only 2x per week if you're doing MT frequently. A two day split (deadlift + SOHP on one day, squat + bench on another) has worked really well for me while training BJJ.

You may actually get stronger faster by lifting less if you're very physically active. Remember, you get stronger by resting, not by lifting! Since you're probably not a pro and lead a normal life filled with work/school and other stuff that cuts into your recovery then lots of lifting and MT will wear on you hard. Just my thoughts though.

 

[KnightTemplar]

I would recommend lifting only 2x per week if you're doing MT frequently. A two day split (deadlift + SOHP on one day, squat + bench on another) has worked really well for me while training BJJ.

You may actually get stronger faster by lifting less if you're very physically active. Remember, you get stronger by resting, not by lifting! Since you're probably not a pro and lead a normal life filled with work/school and other stuff that cuts into your recovery then lots of lifting and MT will wear on you hard. Just my thoughts though.

Good points, well presented. A lot of guys here are on 2 day splits.

 

[Coutsoudis]

Everyones different you need to experiment what works for you so you get the most out of Muay thai and weight training. This is what I do keep in mind i work 8-5pm 5 days a week and do night school twice a week.

Monday: Early Morning Session legs,deadlifts and shoulders

Tuesday: Muay Thai Class from 6pm-8:30pm

Wednesday: Early morning session Chest and Tri's

Thursday: Muay Thai Class 6pm-8:30pm

Friday: Afternoon session Back and Bi's

Saturday Morning: Fighters training / Sparring.

With the weights I try not to do too many exercises just basic movements and not too heavy so i'm not too sore for fighting..

 

[Coutsoudis]

Sunday* Rest

 

[shootermcgavin7]

Good points, well presented. A lot of guys here are on 2 day splits.

Another vote. In my crowded schedule, two heavy lifting days is more than enough, both for progression as well as recovery. It wouldn't be possible or beneficial to do more, at least with heavy weights.

 

[paolo27th]

It depends what your goal is. I usually lift to supplement MA performance so weights take second place. If I feel drained after weights and cannot perform on the mat I simply cut volume down till it's no longer a problem. Conversely if I'm not preparing for any specific MA event I may use higher volume with the intention of becoming stronger, even if this'll temporarily affect MA performance.
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[Jediwingchun]

I do a two day lift as well. I lift and train Monday and Friday only. I use a 5 3 1 set progression and my lifting rotates around squat, deadlift, and bench. My goal is to get stronger.

I only do four lifts per day. An hour after work, I head over to one hour of MT followed by an hour and a half of JJ or Wrestling for and hour followed by JJ for and hour and a half or more.

I train MT/JJ/WC 4-5 days a week and lift two. I've had great gains in strength and endurance. I usually train 2 1/2 - 3 hours of JJ and MT per night.

I like lifting before MT and training and letting my body recover for the hour and half and then blasting through my training. It's like the ultimate super set.

 

[UTAMore]

I've actually been struggling with the same issue. I'm about to start up MMA classes Tu and Th night and Sa morning. The MMA gym has normal equipment as well but it's not open early enough for me to use on weekdays, plus I worry about how busy it is at night. I could lift after class or lift at night on non-class days... Or buy a rack, a bench, a bar, and some weights and lift whenever I guess... I'll prob just wait and see what the situation is.