Functional Workouts That Will Work for All Martial Arts Styles

As a martial artist, the very thing you will get to learn about the workout is the fact that most of the workout routines are extracted from our daily routines and they are more utility based than purpose driven. Also, there are so many different workouts involved, especially the technical workout and the usual cardio-based workout that you will figure out that just throwing the right punch or tackling the opponent with the right holder is not enough for you. Instead, you will be required to work on different moves that have been inspired by the daily workout and daily tasks.

Functional training is a type of workout that focuses on using exercises that mimic real-life movements and activities. The goal of functional training is to improve the overall fitness and functionality of the body, making it better equipped to handle the demands of daily life and sports activities.

Functional Workouts That Will Work for All Martial Arts Styles

In the context of martial arts, functional training can be incredibly beneficial. Martial arts require a wide range of physical skills, including strength, endurance, flexibility, balance, and coordination. Traditional weight training and cardio can only do so much to improve these skills. Functional training, on the other hand, allows martial artists to train their bodies in a way that directly relates to the movements and techniques used in their chosen discipline.

Best Functional Drills to Consider For The Martial Arts Training

If you want to start your training, your goal should be to start with some basic cardio and functional drills. Here are some of the most common functional drills that are ideal for martial artists:

  • Squats: technically this workout has its core in the usual sitting posture but it is not just the usual sitting posture workout because of the variations and how it is performed. For this workout you will be mimicking the basic sitting posture without the support of the chair like you are sitting in the air. This workout helps you focus on the lower back muscles along with the leg muscles and the foot muscles. In case you choose variations you will also be able to work on additional muscles.
  • Lunges: Like squats, lunges work the legs and hips but with a bit more focus on the glutes and quads. This move is perfect for building the leg strength and balance required for performing martial arts techniques.
  • Push-ups: Push-ups work the chest, shoulders, and triceps, all of which are important for punching and striking movements. The best thing about these workouts is that you will be working on multiple body parts and body strengths at the same time. This will include the core strength, back flexibility, and also overall function of the heart and mind.

  • Pull-ups: percent for the upper body strength especially the weight lifting muscle sin your chest, arms and upper back, pull ups are very essential for the martial arts training. For martial arts, your back strength is very important because you will be lifting people, adjusting postures, and strengthening your grip. By using the pull-ups, you are working on all the upper body muscles and their strength.
  • Medicine ball slams: Medicine ball slams are a great functional exercise for martial artists because they work the entire body, including the legs, core, and shoulders. Plus, the explosive movement of slamming the medicine ball simulates the power and speed required for strikes and kicks.
  • Plyometric exercises: plyometric exercises like jump squats, bounding and jumping lunge, box jump, or jump rope are perfect for martial artists because they improve power and explosiveness. These exercises also help to increase cardiovascular fitness.

In addition to these exercises, martial artists can also incorporate functional training tools such as resistance bands, kettlebells, and suspension trainers into their workouts. These tools can help to add variety to your training and increase the level of difficulty of certain exercises.

Why Choose Functional Workouts For Your Training?

It is important to remember that functional training is about more than just specific exercises. By using the functional workout you will be helping your body in adjusting to the extreme training routine that will help you work in a much better way by using just the usual and basic moves that most of us use for our daily routine. This can include sitting moves, standing moves, stretching moves and lifting weights, etc.

Functional training can help martial artists to improve their physical skills, including strength, endurance, flexibility, balance, and coordination. Also, functional workouts are good for stringing the body which eventually adds to the overall capacity of the body. You will get injured less and in case you get injured you will heal much faster.

Martial artists need to combine functional training with other types of training, such as traditional weight lifting and cardio, to provide a well-rounded approach to physical fitness. The key is to find a balance that works for you and to constantly strive to improve.

Bottom Line

To sum it all up, the functional workout is very important for martial arts performance. Incorporating functional exercises into your workout routine can help to improve your physical abilities and make you a better martial artist. The exercises I’ve listed above are just a few examples of functional exercises that can be beneficial for martial artists of all styles. Remember, the most important thing is to enjoy the training process and progress over time.


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