Recently, there has been an excitement in the practice of oriental martial arts. More and more people begin to attend gyms, sections and schools, where they are given all the necessary knowledge of self-defense. Men who practice martial arts, deep down for some reason, believe that in order to develop the masses, one must sacrifice speed. In fact, this is sheer nonsense, which is not clear from whom and when it appeared in the minds of people. Now you will understand how you can develop muscle mass without losing your punching speed.

Does strength training really reduce a fighter’s speed?

Let’s take a look at this problem in order to finally dispel the stupid and unfounded myth, which has become firmly entrenched in the minds of the inhabitants of the CIS back in the period of the USSR. In the Soviet years, people were skeptical about everything that came from the West, including athleticism. Many believed that bodybuilders were slow and clumsy people, and that weight training would only hinder the development of speed. Despite this, there are at least two vivid examples of the fact that working with heavy weights is not an enemy, but an assistant in the development of speed qualities.

1. Masutatsu Oyama is the founder of Kyokushin Karate. Everyone knows and remembers the speed of the blow of this man, with whom he knocked off the horns of bulls at demonstration performances. But for some reason, no one notices how he combined barbell lifts and work with his own weight.
   
2. Bruce Lee is the person with the fastest stroke in the world, who, even during his life at the monastery, always did weights under the guidance of his mentor.

What, then, is the reason why the punch speed drops during strength training? This is a common ignorance of how to properly structure your workout. When working with weight, exercises should be done explosive, not smooth, only in this way you will be able to maintain speed, develop it, and also increase the volume of muscle mass.

The basic principles of the development of mass and speed when working with shells

There are several important aspects that must be observed in order not to lose speed and develop mass.

• When doing exercises at an explosive pace, only heavy weights are used – about 70% of the maximum.
  
• When working with shells, “cheating” is used.
  
• The exercise is done at the fastest possible pace.
  
• All movements are performed in a reduced amplitude.
  
• Various exercises are performed, even those that you don’t like.
  
• Before you start working with a heavy weight, you need to stretch out with a lighter one.

The main mistake of most people is that they try to carry out explosive work throughout the entire period of the mass. You have probably forgotten that the body gets used to stress, so the complex and specifics of the exercise need to be changed periodically.

3 types of workouts to develop mass and speed

Modern schools of jiu-jitsu, karate and hand-to-hand combat have recently begun to practice three types of training to develop mass and speed. Already in the first year of training, beginners in these sections increased their stroke speed by 50%, while their muscles developed and did not differ from people who completely and completely devote themselves to fitness.

Let’s take a look at what these principles are and how to use them:

1. Static weight retention training is about strengthening the muscles that hold the arm or leg during a punch.
   
2. Explosive work with shells – you lift large weights by pushing and increasing the speed of the exercise.
   
3. Stretching with weights – Stretching exercises are important for any martial arts because they liberate the person. If you add a little load to the complex, you can achieve great success much faster than with static stretching.

The alternation and competent combination of these types will allow you to develop the volume of muscle mass and increase the speed of impact.

Muscle scheme and training days

The complex for the development of mass and speed will last 6 weeks, and the classes will alternate according to the type of 4/7 and 3/7. Thanks to this distribution over training days, the athlete’s muscles will have time to rest in order to grow. Each muscle group will begin to be loaded once a week, and the circuit itself looks like this:

• Workout A – Chest, Triceps & Delts
  
• Workout B – back, biceps and rear deltas
  
• Workout B – Fully Legs

Abs is not listed on this list because it swings at the end of each workout.

Complex of exercises

Now let’s look at exercises that will allow you to develop muscle mass and speed, as is done in modern martial arts schools around the world.

Training A

Workout B

Workout B

The press is performed in two approaches to the maximum. All other mass development exercises should be done in 3-4 sets of 8-12 repetitions. The exceptions are pyramids and calf muscle pumping (at least 20 repetitions).

Conclusion

The presented complex will help you develop muscle mass, while not losing, but even increasing the speed of impact. Remember, you should not get carried away with it, because after 6 weeks the effectiveness of the program will decrease, you will have to change it. Alternate exercises to constantly shock your body and stimulate muscle growth.

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