Most strength programs marketed for self-defense are nothing more than conditioning routines disguised as strength training. They often feature circuit-style workouts with a random mix of weighted self-defense movements. Not only is this ineffective, but it also increases the risk of overuse injuries. A better approach is to focus on developing strength in the weight room while keeping sparring and conditioning separate.
While specificity is important, adding resistance to sport-specific movements can be counterproductive. Overloading a skill-based action alters motor patterns and reduces efficiency. Consider a baseball player swinging an excessively heavy bat or training with a shot put instead of a baseball—both would negatively impact performance, throwing off their coordination and increasing injury risk.
The same applies to combat sports. Performing kicks with ankle weights or throwing punches while holding dumbbells—or worse, using resistance bands—creates an imbalance between the accelerator and decelerator muscles. Over time, this can lead to joint instability and injury.
A Smarter Approach to Strength Training
Instead of trying to mimic fight movements under load, build strength through foundational exercises:
- Lower Body: Squats, deadlifts, step-ups, and lunges develop power for stronger kicks and takedowns.
- Upper Body: Presses, push-ups, pull-ups, and rows enhance punching force and overall combat strength.
When done correctly, these exercises improve strength and power, reduce injury risk, and give you the best chance of defending yourself in a real fight.
Click here for a sample routine tailored to beginners, intermediates, and advanced trainees.
