I started lifting weights in August 2020 to get stronger for my martial arts. I have been training Muay Thai/Kick Boxing and Boxing for a little while, and I intend to train Jiujutsu and Judo once this Covid19 pandemic comes under control and gyms reopen.
Strength training is absolutely necessary for martial arts.
"Strength and power are essential components of the physicality necessary to execute any technique properly." See Is weight training useful in martial arts?
I am not currently following any specific training program because of certain limitations (e.g., gym time restricted to 60 mins, not enough sleep on most days, stress, lack of a proper diet for weight-training, etc.). But I picked up bits and pieces from Starting Strength, and I feel like my weight training sessions lean towards power-lifting. Because I am not following any specific program, I often get confused in the gym. Is this working? Wait, should I do that instead?
I am looking for some help in designing a training plan that would build strength in general but more importantly would make me "stronger" (= more power, explosiveness, strength, speed, endurance, etc.) for the purposes of martial arts.
Here is what I have been doing:
Main movements: Barbell Back Squats: 3s x 5r Conventional Deadlifts: 1s x 5r Barbell Bench Press: 3s x 5r Alternates/Accessories: Romanian Deadlifts: 2s x 8r Dumbbell Bench Press: 3s x 5r Dumbbell Shoulder Press: 3s x 5r Seated Rows: 3s x 5r
I should add that I am not consistent in terms of the movements: somedays I will do squats and bench; some days deadlifts, bench, and shoulders; and some days squats and deadlifts. I try to keep a balance though. For example, I make sure that I don't do two deadlift sessions back to back and miss out on squats. They all get their fair share. I can only manage two big movements in a single workout session. So, the conventional squat-bench-deadlift method is not possible for me to finish in a 60 min session right now.
I have been really wanting to do power cleans and snatches. And not just for the purposes of martial arts, but also because I really like the movements. I have collected (watched?) some authoritative Olympic lifting training videos (e.g., those by Alan Thrall, Juggernaut Training Systems, etc.) and am considering incorporating these lifts in my training routine. But I am not sure how to do that, the Olympic lifts are very technical, and it would require a good amount of time to just get the techniques down.
Is there a way to modify my current program so I can continue to build strength but also get to build power? Also, what other movements/exercises should I include for my specific goals? Are kettlebell-swings useful?
I want to keep things simple. Maybe three movements per session (powercleans-squats-bench?) or occasionally four (powercleans-deadlifts-snatch-shoulderpress?) if they are not time consuming. There is no way I am not doing squats and deadlifts.