List of Martial Arts Strength Training Exercises

This page explores a wide range of martial arts strength training exercises. These exercises help to improve punching powerkicking power and grappling techniques. They are designed to enhance upper body, lower body and core strength.

On your “off days” when you do not have your regular martial arts classes, you will need to cross-train and develop your strength in order to maximize your potential as a martial artist. Try to mix up martial arts and sports strength training exercises in order to work on different muscles and moderate the potential for training burnout and boredom. You should also alternate your exercise focus areas in order to allow for muscle recuperation days (i.e. Monday focus on upper body strength training, Tuesday focus on lower body, etc.) in order to reduce the potential for overuse injuries and to maximize muscle recovery and improvement.

Before any strength training, martial artists should stretch and warm-up. All stretches and exercises should be supervised by a trained instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For additional stretches and exercises, please visit the main Martial Arts Physical Fitness section.

Related Pages

Traditional Martial Arts Strength & Conditioning Drills – Many of these traditional training methods can cause injuries. Use with caution.


Upper Body Strength Training Exercises – These upper body exercises will help you to generate stronger punches and grappling techniques. These sports exercises work on strengthening the muscles in your chest, shoulders, back and arms.

 

  • Pullover – This chest exercise uses a dumbbell or barbell.
  • Pull-Ups – Pull-ups work primarily on your arm and shoulder muscles.
  • Push-Ups
    1. Traditional Push-Up – The basic push-up focuses on your chest, shoulders, triceps, etc.
    2. Clapping Push-Up – This is a great plyometrics exercise for building explosive chest power.
    3. Eagle Claw Push-Ups – Eagle claw push-ups are used to strengthen fingers/hands as well as the muscles in your chest, shoulders, triceps, etc.
    4. Elevated Push-Up – Elevated push-ups put a greater emphasis on your upper chest and shoulder muscles. This technique is also known as a decline push-up.
    5. Incline Push-Ups – Incline push-ups are easier push-ups as you are doing a push-up against a wall, etc.
    6. Judo Push-Ups – Judo push-ups strengthen your arms, shoulders and chest. They also help your core strength.
    7. Knee Push-Ups – This is an easy modified push-up used by people recovering from an injury or beginners who lack sufficient upper body strength for regular push-ups.
    8. Knuckle Push-Ups – Some martial artists use this exercise to “strengthen” their knuckles by making them less sensitive to hitting hard targets.
    9. Medicine Ball Push-Ups – This medicine ball exercise puts more emphasis on your triceps.
    10. One Arm Push-Ups
    11. Pike Push-Up – This push-up variation places greater emphasis on your shoulders.
    12. Plyometric Push-Up – A plyometrics exercise for building explosive chest power.
    13. Single Arm Medicine Ball Push-Ups
    14. Single Leg Push-Ups – This push-up exercise will also help your core strength.
    15. T Push-Up – This advanced push-up exercise can be done with or without dumbbells.
    16. Triangle Push-Up or Diamond Push-Up – This push-up variation places greater emphasis on your triceps.
    17. Wide Grip Push-Ups – This push-up variation places greater emphasis on your chest muscles.
    18. Additional Push-Up Variations

 


Core Strength Training Exercises – These core exercises will help your rotational power or “twisting” power and thus lead to stronger kicks, punches and grappling techniques. These sports exercises are designed to strengthen your abs, obliques and lower back.

 

 


Lower Body Strength Training Exercises – These leg exercises will help you to generate stronger martial arts kicks. These sports exercises strengthen the muscles in your calves, quads, hips, etc.

Martial Arts Strength Training

Martial Arts Strength Training

Image From Wikimedia Commons