DIY Martial Arts Training Schedule

Many people like to do some sort of martial arts but they don’t want to go to the gym, follow group lessons or even take private teaching. I understand the private part as it can get expensive. I can also understand the group lessons as you might be a little shy at first. But not visiting the gym? Well, you have to work out, that’s for sure so if you don’t want to go there it’s time to get yourself some equipment but that’s food for a completely different article.

The first part of your training schedule – DIET

Now that might come unexpected to you but it’s important to bring yourself in tip-top shape so we start looking at what we eat before anything else.

At the start of the week you want to stick to a low carb / low calorie diet, this is extremely suitable for your depletion work out, more about that later.

Half way the week we switch to cardio with the same diet, while on Friday we switch to a high intensity work out and start loading up on carbs as otherwise you probably won’t make it till the weekend.

On Saturday we do some power lifting and vary up our diet while on Sunday you deserve a rest.

Not what you expected? Well we’re going quite hardcore here and I’m sure the tutors at the London Fighting Factory would be proud of you, you can always give them a call if you need some assistance btw.

Second part, the actual training

Let’s start with the depletion workout.

You want to do 3 sets of 15 each time, yep right from the start, this includes leg and chest press, leg curl, rows, pull-downs, lateral and calf raises, biceps curls and triceps push-downs. For the latter you can do sets of 2*15 btw, as otherwise it might be a little too much.

If all those phrases don’t mean anything to you, Google is Your Friend!

As for the power workout.

Here we don’t talk about sets but about the amount of minutes you do each. We have 3 phases here: Sets, Reps, and resting time.

  1. Squat: 2-3 sets, 3-6 minutes of reps, and 2 minutes resting time.
  2. Flat bench, 2-3 sets, 3-6 reps, 2 min rest.
  3. Pull-down: 1-2 sets, 3-6 reps, 2 min rest.
  4. Leg-press: 1-3 sets, 3-6 reps, 2 min rest.
  5. Shoulder press: 2-3 sets, 3-6 reps, 2 min rest.
  6. Close grip bench: 1-2 sets, 3-6 reps, 2 min. rest

That’s all there is to it. Easy right? Now as said if some of this doesn’t make sense or you don’t understand it you can always look it up in Google, that’s what they are made for 😉