There are certain variables that need to be in place, before success can be realized in any training program be it martial arts or strength focused. To achieve outstanding training results the training program itself should be structured in such a way as to allow the athlete a certain period of time per session to focus their attention on all the variables so essential for success.
There are certain variables that need to be in place, before success can be realized in any training program be it martial arts or strength focused. To achieve outstanding training results the training program itself should be structured in such a way as to allow the athlete a certain period of time per session to focus their attention on all the variables so essential for success.
What exactly are these variables? Well, every program should begin with adequate nutritional support, training itself should commence with a warm-up and end with a cool down and post-workout meal, and be based upon pre-determined goals, and entail specificity - all of which will be explained in detail soon. Additional, recommended variables are visualization and support in the form of a training partner or coach (these will be explained also). Think of a training session as a business venture.
In any business venture, there needs to be a definitive plan of attack, before starting up is even considered. If one does not plan accordingly, the best idea in the world might fail to get enough traction to even succeed for a small period. Same thing with training: before any workout, which, as part of a periodized macro-cycle (a key component of a planned training cycle, factoring in variables such as diet, rest and supplementation), the aforementioned set of factors need to be in place. Not considering these essential training components is akin to building a house without adequate foundations.
In other words, without the correct foundation ones training goals will be achieved to a minimal degree at best - the worst-case scenario being a gradual regression and a complete failure to achieve training objectives.
Training Requirements For Every Session
The following training requirements should form the basis of every session, otherwise, as with the systems of the body, there will be a systemic failure, and, as a result, a gradual breakdown in training performance.
1: Pre-Workout Nutrition.
It is important to ensure energy requirements are in place prior to any training session. In fact, training when the body is in nutritional deficit is the worst possible start to any session, as the body simply will not perform to the required standard. The highest motivation levels and most impressive goals and training strategy, will not counter a lack of energy resulting from inadequate pre-training nutrition.
An excellent strategy is to consume some protein and carbohydrates about one-hour prior to training, as this will place the body into an anabolic state, and provide the requisite energy levels to power through the session. There is an endless array of combinations to choose from when considering pre-work nutrition. A whey protein shake and bowl of rice work well for most.
During training, there is a marked increase of blood flow to the muscles. Consuming protein before training is thought to take advantage of this window to enhance amino uptake by the muscles. It is also thought that consuming simple sugars directly before training will have a glycogen sparing effect, enabling more in the way of this critical component to reach the working muscles during training.
2: Post Workout Nutrition.
Although it will have little effect on the quality of a particular workout, post-training nutrition will significantly enhance recovery by aiding protein synthesis and carbohydrate storage. If these essential needs are not met, it will be harder for the muscles to adapt to the new training stimulus, and results will suffer greatly.
Popular post-workout recovery-strategies include a whey protein shake and carbohydrates of any type, provided they are taken in sufficient amounts (at least 30-grams per post-session serving). Post-training nutrition should be consumed within 45-minutes of training to realize maximum benefit, as this is an optimal storage time. Of course, fluid in the form of water should be taken before, during and after training to maximize nutrient uptake and prevent dehydration.
3: The Warm-Up
Warming up before training has many benefits, which include in descending order, psychological preparation, the establishing of a training flow, and physical preparation. Psychological factors such as, motivation, and generation of mental energy, both critical components of any training session, is bought about largely through a thorough warm-up.
A warm-up prepares the body psychologically in the sense that one will feel better equipped to engage with the heavy poundage's, or during an intense martial arts session, if the mind is prepared for this physical battle - during the warm-up phase one is able to motivate themselves and think about the task at hand. Diving straight into a workout is done with a degree of apprehension.
The possibility of injury is pre-eminent in ones mind, should they forsake the warm-up. The warm-up will also help with regards to injury prevention. Loosening up stiff muscles will better prepare them to lift progressively heavier poundage's, while providing for greater economy of movement throughout the session, as there will be a lowered viscous resistance within the warmed muscles.
Other Physical Benefits Of A Warm-Up Include:
An improvement in oxygen utilization due to haemoglobin?s (the oxygen carrying molecule) ability to release oxygen at a higher temperature.
An improvement in muscle blood-flow as vascular beds dilate, which increases metabolism and muscle temperature.
The facilitation of motor unit recruitment due to more efficient nerve transmission, as a result an increased body temperature.
For Martial arts Purposes, A Warm-Up Could Consist Of The Following:
Five-minutes on the exercise bike.
Ten-minutes of static stretching for specific muscle groups
4: Goal Setting
Goal setting is of obvious importance; given a failure to plan may result in unrealised training objectives. Before even beginning an initial training session, it is advisable to plan some short and long-range goals. Failure to do so could be likened to travelling to a destination without the correct address. One will simply lose their way.
The key with goal setting is to have a series of achievable, specific targets. Unrealistic goals will result in disillusionment. In terms of martial arts progress, the idea is to build an idea in ones mind as to exactly how they would like to perform, and plan their program accordingly. For example, improving kicking technique will involve training with specific movements that will enhance this area of performance.
To effectively achieve this goal a whole series of smaller goals - and the training session is central to this - will need to be overcome. Writing these down is instrumental to achieving them, so keep a goal log and tick off every achieved objective as achievement of the main goal approaches.
Every training session will need its own set of goals, and these should be planned for from the outset. Every workout will encompass a specific set of exercises, and follow the other protocols mentioned in this article.
Main Workout Goals Should Include:
Pre, and post, workout nutrition.
Warm-up and cool-down.
Number of repetitions.
Number of sets.
Number, and type, of exercises.
Rest periods between sets.
5: Specificity.
Training for any discipline needs to be specific. The question should be: what exactly are my training goals? Once training goals are defined, training sessions can be specifically planned for. Power-lifters, for example, will train specifically for power by implementing a certain type of training program, revolving around the three main lifts central to their sport: the bench press dead lift, and squat . The reps will be kept relatively low, an emphasis will be on heavy weights, and there will be extended rest periods between sets.
Bodybuilders, on the other hand, will focus on the type of training that will, by and large, enhance hypertrophy: a 8-12 rep-range, sufficiently heavy weight to achieve this aim, and shorter rest periods between sets. Both sets of athletes train with the same tools, but the training strategies are vastly different.
Martial artists will, again, have a completely different set of training goals. Fight performance, flexibility, functionality and fluidity of movement will surpass pure muscle building.
Training for any sport demands a specific set of protocols. Failing to adhere to these will result in substandard results. Specificity dictates that running 10-15 miles per day, and training with 30% of ones one repetition maximum will not result in a physique to rival the current Mr O, just like building copious amounts of muscle will not transform on into the next Bruce Lee. In short, if one has specific goals, which they should, then their training programs should be similarly specific.
6: Cooling Down
Cooling down should utilize the muscles used in training and serve as a form of active recovery, helping to return the body to its pre-workout state.
Additional Benefits To Cooling Down Include:
The aiding of waste product dispersal. During a bodybuilding workout, lactic acid builds up to a significant degree, impeding progress if not dealt with. Same thing with carbon dioxide.
Reducing the possibility of Delayed Onset Muscle Soreness (DOMS).
Reducing the pooling of blood, which could cause fainting or dizziness.
Reducing the level of adrenaline in the blood.
For Martial arts Purposes, A Cool-Down Could Consist Of:
Five-ten minutes on the exercise bike.
Five-ten minutes of static stretching of specific muscles.
Secondary Workout Elements
1: Visualization.
Taking the time to vividly picture, in ones mind, exactly what is to be achieved in the course of a workout is the essence of visualization.
Nothing compares to visualization, when it comes to psyching up for a sustained training effort. Merely thinking about the impending workout, does not equate to visualization, rather, imagining exactly how the workout will unfold, and acting on this, will enhance results.
Setting some time aside, or using the warm-up period for visualization will have a profound psychological effect in terms of allowing one train increasingly harder while maintaining perfect training form.
Indeed, running a mental tape of exactly how a technique is to be performed actually prepares the neural system for the exercises to follow. Visualizing, particularly in the moments before a sparring session will also enhance concentration, and help to block out irrelevant cues, allowing for maximal productivity.
It is thought, that if the mind imagines a particular result often enough, that result will occur. With training, I have found that clients who focus intently, and practice visualization, get more from their sessions and realize their goals faster.
: Support.
Training support includes having a coach, or training partner, to help guide you through the session. Training by oneself can be beneficial in the sense that training pace can be dictated more effectively and the ability to block out external cues is easier to achieve. However, having a support person to train with can outweigh these factors, provided this person understands exactly what you want to achieve as a trainee.
Indeed, an effective coach/training partner can serve to motivate and provide guidance when it comes to technique. This person can also help with spotting, allowing for greater achievements in terms of maximal lifting in the case of strength performance. The key is to use someone who will enhance your training session, rather than wasting your time talking about irrelevancies - a good training partner/coach can be a great asset, a poor one can cause regression. The choice should be made wisely.
Traits To Look For In A Training Partner/Coach Include:
High motivation levels.
Similar physical capabilities.
A strong mind.
Similar goals.
An unwavering passion for bodybuilding.
Knowledge.
Conclusion
Achieving ones training targets requires attention to detail when it comes to planning training sessions. There are many facets to take into account when planning a routine and the actual training session itself encompasses many of these.
Pre, and post-workout nutrition, warming-up and cooling-down, goal setting, specificity, visualization and support, all contribute to the total training experience.
Leaving just one of these variables out of the equation might result in training regression, so plan your sessions productively, and reap the rewards.
References
1. Burke LM. Nutrition for post-exercise recovery. Aust J Sci Med Sport Mar;29(1):3-10, 1997
2. Gontzea I, Sutzescu P, Dumitrache S. The influence of adaptation to physical effort on nitrogen balance in man. Nutr. Rept. Inturn. 11:231-236, 1975
3. Sports Coach.(1997). Warm-up and Cool-down. [ Online ]
Yarasheski KE The time course for elevated muscle protein synthesis following heavy resistance exercise. Can J Appl Physiol 1995 Dec;20(4):480-6
As an active martial artist, bodybuilder and accredited personal trainer, David employs the latest cutting edge research to enhance his own training progress, and that of the many ...
Fitness and Nutrition 
There are certain variables that need to be in place, before success can be realized in any training program be it martial arts or strength focused. To achieve outstanding training results the training program itself should be structured in such a way as to allow the athlete a certain period of time per session to focus their attention on all the variables so essential for success. 
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