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Weight Training for Sports

Martial Arts and Boxing
Mention training for boxing to most people, and they'll probably think of a regimen of countless sit-ups and hard roadwork, as well as punching slabs of beef. All of the above are fine, but we prefer you pound blocks of tofu because overgrazing is a big problem in our country.

Martial arts? With more and more people getting involved in these Asian arts, boxing and kickboxing, there's still room for some more conventional training methods. Whether it's the real thing or classes, strengthening your body can help you perform better.

While we are all in favor of you waxing hundreds of cars a week (see The Karate Kid) or meditating under frigid waterfalls, our workout regimen has you building strong legs (for fancy footwork), strong shoulders (for packing a punch), and a strong midsection and neck (in case you're on the receiving end of one of those blows).

Here's a workout strategy that should keep you in fighting shape.


Body Part Exercises
Legs and hips Squat or leg press
Leg curl
Back Pull-ups (assisted if necessary)
Dumbbell rows
Chest Bench press Dips (assisted if necessary)
Shoulders Military press
Lateral raise
Arms Seated biceps curl
Triceps kickback
Midsection Reverse crunch
Oblique crunch
Back raise
Neck Flexion
Lateral flexion

The Least You Need to Know

  • No matter what the sport, improving your strength will help you on and off the court.
  • All the talent in the world won't help if you're sidelined with an injury.
  • Neck exercises may not sound exciting, but they're important for sports that involve crashes or contact.


Excerpted from he Complete Idiot's Guide to Weight Training © 2003 by Deidre Johnson-Cane and Jonathan Cane. All rights reserved including the right of reproduction in whole or in part in any form. Used by arrangement with Alpha Books, a member of Penguin Group (USA) Inc.

To order this book visit the Idiot's Guide website or call 1-800-253-6476.

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