Powerlifting for martial arts is a good option when you are a big and strong fighter who likes to grapple and overpower. If you are small and speedy you might want to opt for Olympic weightlifting instead. 

 

 

Before we go into the details of powerlifting for martial arts, let me ask you a couple of questions: 

 

 

These questions will make all the difference between your personal success and failure. Research shows that people who write down their goals and reflect on them are more likely to make them a reality. When was the last time you did this? Can you even remember? If you can not it is time to get a pen and paper and start. Many people go about their lives like this:

 

 

This is a great way to lose focus. What you want changes hundreds of times a day based on what you see, hear, taste, smell and feel. Your body will instinctively and immediately react to your sensory input. This is great to survive in the wilderness. Being impulsive is subpar at best to fill your retirement fund. Making what you want the center of attention will spread your resources thin and scatter your time between too many activities. Something interesting happens when you flip the running order of these questions on their head: 

 

 

This way the meaningful and fulfilling life goals will occupy the back of your mind. Your thoughts and actions will become more connected and success will follow. If you want to know how this works on a psychological level read Daniel Kahneman's thinking fast and slow. Simon Sinek's Ted talk on the golden circle will change your life. 

 

It all starts with better habits and rituals to get more done in less time. A great way to establish them is to keep a journal. I have been using the self journal from best self for two years now. Since then my marriage and salary have dramatically improved. You can check it out via this link.

 

Powerlifting is the sport of the total. Your total consists of three lifts. These three lifts are the bench press, squat, and deadlift. For each lift, you will get three attempts to establish your best weight. The best attempt for each lift will be counted towards your total. 

 

A big difference in lifting weights in the gym is that you will be judged. Three referees will observe your actions from three different angles and decide whether you performed according to the standards of the federation you are competing in. Two out of three judges have to agree for the attempt to qualify. You need at least one qualifying attempt for each lift to make it on the board. Otherwise, you will be disqualified. 

 

Your total usually splits into 40/40/20. The squat and deadlift contribute 40 percent each while the bench press adds up to 20 percent. These numbers can vary per lifter but are a good guideline to get your head around your lifts. The bench press is a lot less important in powerlifting than many people think. 

 

Martial arts come in many different forms. You can do Judo, Brazilian Jiu Jutsu, Karate, Kung Fu or Siberian bear wrestling. Whatever you do, be aware of your strength and weaknesses as a fighter and I amend training accordingly. 

 

Some are slender and fast while others are raw and strong. Some believe in training out the weakest link will others say maximize your greatest strength. Whatever you do kick it very deliberately to form a coherent overall picture that is functional and realistic to your personal make up. Two quotes from Bruce Lee on this which helped me:

 

I did Judo for twelve on a national level. Some might consider this a weak martial art but that is beside the point. I did my black belt and fought many. Most times I won, the few times I list was to get to an international level. 

 

I never was a very technical, fast or smart fighter. My qualities were two, strength and grit. That is why powerlifting suites my fighting style. I would just grab my opponent and wear them out. Anyone who fought me said I was not a good Judoka, but they hated to fight me. If you are that type of fighter, powerlifting is for you. 

 

My training buddy back then made it to the international stage. He was a completely different fighter. He was agile, jumped from rope to rope, loved all kinds of sports and was very aware of his body. I could never be like him. At least I felt like it back then. For him, Olympic weightlifting and circuit training did the trick. 

 

Whatever you do don’t let your kind get the better of you. If you are good at grappling and tiring your opponent out stick with powerlifting. Same when you are injury prone, as powerlifting is less injury prone than CrossFit and Olympic weightlifting. If you are agile and fast, stick with Olympic weightlifting or kettlebell training.