Weight training & Hapkido

[SeoulSista]

Hey,

I'm restarting my Hapkido training because my master is having a show in September and I'm the only girl that can do some of the more difficult tricks.
However, the two that allude me are standing back handsprings and aerial cartwheels.
That being said, I've been weightlifting so that I can increase my vertical and overall strength, but still want to drop about 10 lbs in bf.
Any suggestions about schedule or regimen that won't cause me to overkill my body but allow me to see improvement? I'd hate to give up weightlifting completely. But I know it's exhausting working out then going to MA after.

Thanks.

[blessed_samurai]

You just have to work with volume and intensity so that you're still fresh for MA training.

What does your current routine look like right now and when do you have MA classes?

[wazzabi]

what kind of exercises are you doing when you weight train? i would stick to more compound lower body exercises like squats, lunges and deadlifts. you also want to strengthen the core to give you stability and strength for the twisting movements needed to do aerials, barrel rolls and other twisting aerial movements.

you're probably doing alot of squat jumps and practicing the skills themselves in hapkido class, which does take a tole on your legs and core muscles. for this reason i wouldn't recommend doing more than 3 sets when weight training, unless your body has been used to lifting for a long time, in which it's not. in terms of intensity, if you have a while to prepare for this show, i would work on heavy weights, low repetitions. this will work on the strength component of the power equation, while the jumping exercises at your hapkido class should take care of the speed component. don't worry about getting big because high intensity, low rep weight training actually doesn't cause much bulk increase. it's higher reps (8-10) that causes the most bulk. also, you're a girl, so you don't have the testosterone to build bulk like men, or female bodybuilders. another thing is, you're probably not eating enough to grow that much muscle anyways.

how long do you have to prepare for your show? how's your diet? remember nutrition is at least 50% of your results if not more.

[SeoulSista]

Hey,

Thanks for the replies and advice. You guys obviously know what your talking about, and I appreciate that you're helping lil ole me. :-)
Here's my routine until September 18th. Since I don't want to overkill my muscles, I am alternating weightlifting days with Hapkido training days and I wasn't going to do any extra cardio because I figured Hapkido was enough.

Mons: lower body
Tues: Hapkido
Weds: upper body including abs
Thus: Hapkido
Fri: lower body
Sat: Hapkido
Sun: beach volleyball or Hapkido

I intend to alternate first week: lower body twice, upper body once. Second week: lower body once, upper body twice.

EXERCISE
Lower body routine #1:
smith machine squats 3x10
seated leg extensions 3x10
lying leg curls 3x10

Lower body routine #2
weighted walking lunges 3x20
barbell deadlifts 3x10
weighted calf raises 3x10


Upper body routine #1
incline dumbbell chest press 3x10
dumbbell bicep curl 3x10
dumbbell lat raises 3x10
back extensions 3x10
tricep rope pulldowns 3x10
abs - a lil of everything

Upper body routine #2
bench press 3x10
barbell bicep curl 3x10
seated row 3x10
overhead pull downs 3x10
seated tricep push downs 3x10
abs - anything

DIET
8:30am 4 egg whites + 1/2 S. oatmeal
12pm tuna sandwich on ww bread w/ mustard
1 cup veggies
4pm 1 protein shake with milk
7pm 5 oz grilled salmon with 1 cup salad or veggies
10pm 1 protein shake

On weightlifting days, I workout from 6-7pm. On Hapkido days, I workout from 9:30-10:30pm, so my supper is a lot lighter, but I always try to have a protein shake near bedtime.
For the record, I only eat seafood and in S. Korea there isn't any cottage cheese.

Again, thanks for the advice everybody. :-)

[wazzabi]

if you're already doing squats, you have no need to do leg extensions. leg extensions are actually bad for your knees because they put shearing forces across the joint. leg curls are not bad, but if you're doing barbell deadlifts, along with lunges, you're already working the hamstrings, so you won't need leg curls. leg curls and leg extensions have no real use in terms of functional strength. they're only useful for rehabilitation purposes. you should focus on more multi-joint exercises rather than isolation. isolation exercises, ie arm curls, leg extensions, tricep extensions, leg curls, only work one muscle, and when performing a sport or martial arts movement, you will never be using only 1 muscle.

since you're doing back handsprings, i suggest adding military press to your upper body routine, since you need overhead lifting strength for that.

[blessed_samurai]

Your diet looks nice. I would like to see more vegetables and fruit included.

I think you should switch to a fullbody workout. I would add in once a week face pulls or rear delt flyes to your workout. I'd also add in once a week db external rotations.

Between your 3 workouts, I'd alternate between:
A) squat, deadlift, front squat, db bulgarian squats, bb step ups

B1) bench press, inc db press, push press, neutral grip db shoulder press
B2) chins (if enough strength), chest supported row, seated cable row

C1) cable pullthroughs
C2) tricep movement
C3) bicep movement
C4) ab movement


Run D as a circuit with no rest interval between movements and 30 sec-1 min RI between circuits;2 circuits; 10-16 reps per movement. This is also where you'd add in the db external rotations and face pulls.

I'd also, when/if you're ready as far as work capacity is concerned, add in hang cleans to every other or 3rd workout.

[SeoulSista]

Wow!
Blessed Samurai and Wazzabi - Thanks a ton for your detailed info. What more could a girl ask for :-)

Two more things, if you guys (or anybody else) don't mind.

1) What are your thoughts on complexes. I found this topic in the Cardiovascular forum. Since I'm aiming to lose a lil extra fat I thought I could add that to one of my workout days.

http://www.t-nation.com/readTopic.do?id=1624757

2) Is it bad if I have to weightlift and then go to Hapkido on the same day because I had to miss the previous day?

Thanks again!!!

[wazzabi]

complexes are good if you have the energy to do them in the first place :D . i would stick with regular weight training for now, since you're relatively new to it. stuff that's a little more advanced like complexes & supersets usually come when you've reached a certain threshold of strength and are about to hit a plateau. these more challenging techniques help break the plateau.

[blessed_samurai]

We're here to help. ;)

Complexes have their place. Start working on your work capacity through increasing volume and then supersets and circuits.

You'll have to play with different ideas and see how your body responds.

[SuperSanity]

I switched from weight training to strength training recently. Due in no small part to Ross Enamait (http://www.rosstraining.com/) .

Wow. I've been advertising him alot lately. I should probably stop. :D

Anyway, it might not be better than weight training for what you're trying to do. These guy's will know better than me.

[nj_howard]

...Is it bad if I have to weightlift and then go to Hapkido on the same day because I had to miss the previous day?

Hi,

I wouldn't think so. You wont do much, if anything, in most Hapkido classes that is resistance training like lifting weights. You might find it a good idea to do the weight work after the Hapkido class, while you're still warm and loose. Same principle that some people use when they do an aerobic workout, then follow it with weight training.