If you want to have the ability to hit and kick hard, you will need to build up your strength.
The best way to build strength is by pumping iron.
Here’s a good routine I’ve used over the years to build muscle and and strength.
First, here are the basic exercises I include in my routine…
Bench Press
Photo by Bruno Bueno
The bench press is a great compound exercise for working the chest and triceps, and there is secondary effect on the front of the shoulders and the forearms.
Seated Dumbbell Overhead Press
I like the seated overhead dumbbell press best for overall shoulder development. This exercise hits the deltoids, trapezius and triceps and again you’ll get some secondary effect on the forearms.
Bent Over Row
The bent over row is a great exercise for hitting the lats and muscles of the upper back. This exercise also works the biceps and the forearms.
If you have back issues, a good substitute is the seated cable row.
Wide Grip Lat Pulldown
The wide grip lat pulldown is another exercise that works the lats, upper back, biceps and forearms, but from a different angle.
Barbell Squat
The barbell squat is the best exercise for developing the muscles of the upper leg, particularly the quads and the inner thigh. It also works the glutes a bit, and the upper hamstrings.
Dead Lift
The dead lift is an amazing exercise that works the quads, upper hamstrings, glutes, lower back and forearms.
These are the core exercises you’ll want to include in your routine. Next we’ll add a few exercises that target individual muscle groups. We’ll then put together a routine that will include all of these exercises.
I then include some exercises that are more targeted to specific muscle groups.
These are listed below.
- Dumbbell Chest Flies (targets the pectoral muscles)
- Standing dumbbell shoulder flies (targets the deltoid muscles)
- Single arm bent over dumbbell rows (targets the lats)
- Seated dumbbell curls (targets the biceps)
- Dumbbell skull crushers (targets the triceps)
- Single leg balance lunge (targets the quads and upper hamstring)
- Wall squat (targets the quads)
- Straight leg dead lift with dumbbells (targets the hamstrings)
- Standing Multi-angle calf raises with dumbbells (targets the calves)
If you are not familiar with how to do any of these exercises, just head on over to Youtube and you’ll find plenty of video content.
Now, one particular routine I recommend, particularly if you are not an advanced lifter, is the Body for Life: 12 Weeks to Mental and Physical Strength
Here is how you do it…
For each muscle group, you will perform six sets as follows:
Set 1: 12 reps, then rest 1 minute
Set 2: Increase weight and do 10 reps, rest 1 minute
Set 3: Increase weight and do 8 reps, rest 1 minute
Set 4: Increase weight and do 6 reps, rest 1 minute
Set 5: Decrease weight as little as possible, and do 12 reps.
Set 6: Do a different exercise for 12 reps immediately after completing set 5
With each set, you want to feel an increase in the degree of difficulty. For the last two sets, the last three reps must be very difficult to perform, and when you are done with the sixth set, you should be exhausted and feel a major pump in that muscle group.
It may take the first week to figure out the amount of weight that should be your starting weight, and how much weight you should add between sets.
Typically, for bench press, you may want to add ten pounds each set. Ideally, the fifth set is done with a weight that is just below what you used for set 4. That makes it super hard. For the sixth set, which is a different exercise, you want to be sure you are using a weight that will be extremely difficult to do twelve reps.
It is critical that you stick with the 60 second rest in between sets (except after set 5, where there is no rest). This adds to the difficulty.
Once you are through with the sixth set, rest for about 2 or 3 minutes, then tackle the next muscle group.
Another critical point is that you want to perform each rep with proper form… If you are doing bench press, you lower the bar to your chest at a count of two, pause at the bottom, then push up at a count of one.
By doing this, you engage more muscle fibers than if you perform each rep quickly.
Also, when you perform reps this way, you won’t need to be starting out with much more than about 50% of the maximum weight you can handle for one rep.
For example, if your maximum bench press is 200 pounds, then you may want to start at about 100 pounds.
So here is the routine…
Week 1
Monday – Upper Body
Bench press and dumbbell chest flies
Bent Over Rows or Lat Pulldowns and single arm dumbbell rows
Overhead dumbbell press, standing shoulder flies
Seated dumbbell curls – five sets only
Dumbbell skull crushers – five sets only
Wednesday – Leg Day
Barbell Squats, Wall squat for as long as you can hold it
Dead Lift and straight leg dead lift
Then do a set of balance lunges with each leg, followed by calf raises
Friday – Upper Body again
Week 2
Monday – Leg Day
Wednesday – Upper Body
Friday – Leg Day
Repeat this two week cycle for three months, then consider learning some different exercises to add to your routines to change things up.
Final Thoughts
As I mentioned, if you want to be able hit and kick hard, you have to be strong. If you are lacking in the strength department, you will want to start pumping iron.
This routine is a great way to start
Oh, one more thing… on leg days, you can probably add some ab exercises to complete the day. Basic crunches starting out are fine. Just remember to use good form… nice and slow.
