Exercise for a Meso-ectomorph Martial Artist

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I want to be really scientific about this so as to maximuze my results as much as I can. So feel free to explain in detail.

My body type is pretty much ectomorph, but I have some mesomorph physical characteristics. Im not an extreme ecto. I also gain muscle and strength faster than an extreme ectomorph, so that would put me partially in the mesomorph catagory, therefore meso-ectomorph. I need a weight training workout for this body type.

I am also a traditional martial artist. I say traditional, because I avoid all that fancy showmanship stuff with the "point combat" and all that. I practice how martial arts should be practiced for, as they were hundreds of years ago. So basically, any weight training I do has to keep my muscle size smaller (not like body builder huge, in other words), retain flexibility, increase explosive power, increase speed, and increase edurance. Id like more tone as well, and some size but not like body builder huge, as ive said before.

Im already making progress and I can see some results. Ive been in my school's fitness class instead of regular gym and its made a difference in me. I asked my teacher this same question and he said to first do 15 reps of low weight, 12 reps of medium weight, and 8 reps of high weight. He said to use enough weight so that once you reach that last rep, you are struggling. Now, I do notice some impact in this system im using, but I was wondering what all of your opinions were on it.

My diet could be better. We just dont have a lot of money for highly nutritious food, or even a lot of food for that matter. So really, there is nothing I can do about this, other than get a job and help pay for the food, but I have college and a car to worry about. ...im diagressing...

There are websites on body weight conditioning that may be benificial to you. Gymnasticsbodies.com comes to mind. I suggest this because that way you're NOT going to hulk out because...well...using your body weight, you're only lifting what you have to throw. That's how we gymnasts do it, and it may be benificial to you as a martial artist too.

I agree and ill defenatly look into it. Thanks for the reply!

dragondoor.com may be of some use to you as well.

http://www.dragondoor.com/articler/mode2/Martial_Arts

Also you may want to look into crossfit (I follow crossfit football).

Oh and combatfitness.co.uk

Ah, body weight exercises. Thanks. I agree, it is very beneficial for a martial artist, since you dont neeed big muscles to fight well. Endurance and punching speed is essencial, and body weight exercises would train that.

If you're looking for strength then you can still lift weights. You just need to assess the time between sets that encourages muscular STRENGTH as opposed to muscle SIZE (hypertrophy). Plyometrics would probably be the best thing for you since you say you need "explosive" power. Calisthenics could be used as plyometrics, depending on how you execute it.

What exactly would I have to do though, exercise speaking? Ive searched many sites before, but their recomendations are all different. Plyometrics...for weight lifting, is that basically lifting the weights at a fast pace as opposed to slow?

I need:
Speed
Explosive power
Endurance

Size and tone would be great, but I dont want to be huge. Like, no more than Bruce Lee.
...actually, I suppose I could look up Bruce's training regime. Its extremely intense, that I know. Ill have to start with something easier.

My fitness teacher said to do 15 reps low weight, 12 reps medium weight, 8 reps high weight. He also said for my goals, I shouldnt do 1-3 reps of extremely high weight. Would that be what creates muscle hypertrophy? I pretty much need to exercise all of my muscle fiber types without weakening the others. Is that possible?

I had a page-and-a-half of nice information for you. Then, I didn't have the foresight to copy the info so, when I posted it, it went straight to the "Give it two or three minutes....this video is here meanwhile..." and lost the post.


ARGHHHHHHH!! !! !!

Make sure to consult a doctor before you commit to any intense program!