"Cutting Edge  Information for the Modern Warrior"

Take a look around at the current debates in martial arts and amongst the 'which style is better?' crap you'll find another reoccurring theme - 'which is best - bodyweight conditioning or using free weights?'

Firstly, lets get this straight.  I am an open minded type of guy and so I favor neither.  The point of this article is to show how both are beneficial and how you should emphasize variety in your workouts.  Secondly, when referring to weightlifting, I am not talking about about bodybuilding.  I am talking about serious strength and power training - no isolation movements, no machines.  But that's the subject of another article.  For the purposes of this article, 'weightlifting' shall refer to powerlifting and Olympic lifting and all the exercises that support these lifts.

Bodyweight Conditioning

With regards to bodyweight conditioning I currently use push-ups, pull-ups, squats, dips, handstand push-ups, various abdominal exercises and more advanced gymnastic movements.  These exercises are some of my favorites and the variety that they offer is amazing.

I use these exercises to develop my ability to control my own bodyweight and hence develop balance, agility, strength, speed and power.  Also I use yoga movements in my warm-ups - the overall effect is to enhance self control and awareness.

When done in high numbers the exercises help build endurance and stamina but can also be used to develop maximal strength.

Weightlifting

I currently use powerlifting exercises - squats, bench presses and deadlifts and the Olympic lifts - the Clean and Jerk and the Snatch.  There are also other exercises that support these exercises that I also use.

These exercises develop strength, power and when done in high reps provide amazing conditioning.

The main purpose of these exercises is the control of external weights.  This has direct carry over to combat where the goal is the control of your opponents body.

Bodyweight vs. Weights

As said I do not prefer one to the other, when used together properly they provide workout variety and intensity that is unbeatable for combat conditioning.

By using both you will learn to control yourself and to control external loads (opponents).

By combining both into circuits you will develop amazing conditioning.

By keeping your workouts varied you will stick with the program and achieve more than you ever thought possible.

If you don't agree with me, fair enough - just remember to make up your own mind and don't follow everyone else.

Further Reading:

For more information on using bodyweight exercises to develop strength check out this book by Pavel Tsatsouline:

Also check out this classic book on strength training with weights: