| Weeks | 1-2 | 3-4 | 5-6 | 7-8 |
| Martial Art | 2-3x | 3-4x | 4+ | 4+ |
| Strength+Cond | --------- | 1-2x | 2-3x | 3-5x |
| Total Freq | 2-3x | 4-5x | 6-8 | 7+ |
This schedule may look a little daunting at first but once you actually get into you realize how possible and fun this is. You will not only improve your skill at a faster rate but you will see changes in your body much faster than if you just chose one or the other.
Let’s talk about strength and conditioning, notice I didn’t say weight lifting. That’s because you don’t necessarily have to weight train to be strong. In fact, traditional weight training may not be as helpful as using more non-traditional training. Kettle bells, battle ropes, TRX bands, tractor tires etc, allow you to move in a way that is more consistent with the way you move in martial arts. It allows you use more muscle groups at once and condition your body with the type of stress it will receive during martial arts. Also, a good dead lift and squat should make their way into your program. Contrary to popular opinion, PROPER dead lifting and squatting will actually help you prevent injuries. Lastly, you want your strength and conditioning to be well rounded, it should not be too heavy in one aspect.
The other side of this coin is recovery. You have to learn to manage the inflammation and soreness your body will no doubt experience. Recovery is a very complicated subject in its own right but there are a few things that are easy to do and help significantly. First, get your nutrition on point. Slamming a bunch of junk food down your gullet before or after training is a huge mistake. It’s not about the calories, it’s about the quality of the food. Have something light like an apple or a small meal before training. Follow up your workout with some high quality protein, whether it’s from food or from a meal does not matter. Some healthy carbs never hurt either. Also, get those muscles stretched out and those joints moving after you train. When muscles get tight, the biomechanics of the corresponding joint will change. Even a slight change can not only hinder your progress but also lead to injury.
Some closing thoughts… I have worked with a number athletes on both their rehab of injury and their conditioning. The factor that always stands out the most is the similarity between rehab and performance training. You are basically working on the same things only applied differently. It’s very important to know where your body could potentially be compromised during training. The Functional Movement Screen is an excellent way to assess and manage the risk of future injury. Most athletes have been injured at one time or another, so getting evaluated and figuring out how to keep your body healthy during training is incredibly important. It’s better to put in a few minutes here and there working on small issues than it is to be out for 6 months with a serious one. So get yourself to sports oriented chiropractor or physical therapist, you’ll be surprised how much it can help. Remember, your workouts don’t need to look like the training montage in every late 80’s action movie. It’s ok to start slow and ramp up, in fact you should.