Strength in Martial Arts Training
Strength in martial arts is more than just raw power — at Strickland’s Martial Arts it's about functional, explosive, and adaptive strength that enhances your techniques, defense, and endurance. It supports speed, stability, injury prevention, and the effectiveness of every strike, throw, or block.
Types of Strength in Martial Arts
Maximal Strength
Your ability to exert the highest possible force (e.g., deadlift, squat).
Important for explosive takedowns, clinch control, and strikes.
Explosive Strength (Power)
Force x speed = power. This is what turns a punch or kick into a knockout.
Used in jumping kicks, fast punches, and explosive transitions.
Strength-Endurance
Sustaining strength output over time (e.g., holding guard, clinching, repeated strikes).
Essential for longer fights, grappling, and conditioning.
Isometric Strength
Holding tension without movement (e.g., holding a choke, resisting a takedown).
Vital in grappling arts like BJJ, Judo, and wrestling.
Core Strength
Not just abs — involves rotational, anti-rotational, and stabilizing muscles.
Connects upper and lower body power, helps with balance, posture, and control.
How to Build Martial Arts-Specific Strength
1. Bodyweight Training
Push-ups, pull-ups, planks, dips, pistol squats
Builds relative strength without bulking excessively
Promotes control over your body (essential in striking & grappling)
2. Compound Lifts
Deadlifts, squats, bench press, overhead press, rows
Build full-body strength, joint integrity, and explosive base power
3. Explosive Movements
Kettlebell swings, cleans, snatches, medicine ball slams/throws
Improves explosive strikes and transitions between movements
4. Functional Tools
Sled pushes, battle ropes, resistance bands, sandbags, clubs/maces
Mimic unpredictable or awkward movements — great for grappling and clinch work
5. Core and Rotational Training
Russian twists, landmine rotations, medicine ball throws, hanging leg raises
Improves power transfer (hips to hands), guard retention, and striking torque
Smart Strength Principles
Train for function, not size: Excessive muscle mass can slow you down and reduce flexibility.
Prioritize recovery: Overtraining kills performance and invites injury.
Integrate with your martial arts schedule: Don’t let strength training ruin your sparring or technical sessions.
Use progressive overload: Gradually increase resistance over time to keep building.
Common Mistakes to Avoid
Training like a bodybuilder instead of a fighter.
Skipping legs and core.
Not balancing push/pull strength (e.g., overdeveloping chest and ignoring back).
Neglecting flexibility and mobility, leading to poor technique or injury.
Martial Art-Specific Strength Examples
Martial Art strength Emphasis
Boxing Explosive upper body, core rotation, shoulder endurance.
Muay Thai Clinch strength, core, leg power.
Brazilian Jiu-Jitsu. Isometric strength, grip, core, pulling strength.
Judo Explosive lower body, grip, isometric control.
Taekwondo Explosive leg power, balance, flexibility.
Wrestling Total body strength, neck, grip, core, endurance
