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Stachoń Aleksandra, Burdukiewicz Anna, Pietraszewska Jadwiga, Andrzejewska Justyna, Stefaniak Tadeusz. Improving body
composition and strength in athletes through a 4-month combined martial arts and strength training program. Journal of
Education, Health and Sport. 2016;6(6):445-458. eISSN 2391-8306. DOI http://dx.doi.org/10.5281/zenodo.56131
http://ojs.ukw.edu.pl/index.php/johs/article/view/3617
The journal has had 7 points in Ministry of Science and Higher Education parametric evaluation. Part B item 755 (23.12.2015).
755 Journal of Education, Health and Sport eISSN 2391-8306 7
© The Author (s) 2016;
This article is published with open access at Licensee Open Journal Systems of Kazimierz Wielki University in Bydgoszcz, Poland
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This is an open access article licensed under the terms of the Creative Commons Attribution Non Commercial License (http://creativecommons.org/licenses/by-nc/4.0/) which permits unrestricted, non commercial
use, distribution and reproduction in any medium, provided the work is properly cited.
The authors declare that there is no conflict of interests regarding the publication of this paper.
Received: 05.05.2016. Revised 25.05.2016. Accepted: 16.06.2016.
Improving body composition and strength in athletes
through a 4-month combined martial arts and strength
training program
1Aleksandra Stachoń, 1Anna Burdukiewicz, 1Jadwiga Pietraszewska,
1Justyna Andrzejewska, 2Tadeusz Stefaniak
1Zakład Antropologii Fizycznej, Akademia Wychowania Fizycznego, ul. Paderewskiego 35, Wrocław
2Zakład Sportów Indywidualnych, Akademia Wychowania Fizycznego, ul. Paderewskiego 35, Wrocław
Corresponding author:
Dr Aleksandra Jadwiga Stachoń, e-mail: aleksandra.stachon@awf.wroc.pl
Departament of Physical Anthropology, University School of Physical Education in Wrocław, al. I.J. Paderewskiego 35, bud. P2, 51-
612 Wrocław; Poland
Phone: 71 347 33 44
446
Key words: resistance training, body build, body composition, combat sport.
Abstract
Background and aim. Body composition is one of key components of health in both general
and athletic populations. In martial arts great significance is attached to the development of
mesomorphy and strength, which are crucial for performing offensive and defensive actions
during fights. The study proposes to introduce progressive strength training programme -
arranged primarily for beginners – in order to improve body composition of non-elite male
martial arts competitors. The present study aims to evaluate the changes in body massiveness,
body composition and strength in 31 martial arts practitioners from academic sports clubs
after a combined martial arts and strength training programme.
Material and methods. The 16-week intervention was based on a targeted progressive
resistance training protocol developed by Stefaniak [1995]. The anthropometric, physical and
motoric measurements were performed twice at four months interval. This programme
includes training three times weekly with increased number of repetitions (19-24), number of
sets (1-3) and increased loads (5%).
Results. After the completion of the training program, significant increase for about 1.8 kg in
body mass was observed. Body massiveness (BMI) increased from 23.2 ± 1.8 kg/m2 to 23.9 ±
1.8 kg/m2. The analysis using Sheldon’s somatotypes revealed an increase of mesomorphy
(from 5.5 to 5.7) and decrease of ectomorphy (from 2.5 to 2.4). The level of endomorphy
became stable (2.1). The maximal circumferences of flexed arm, forearm, calf and thigh
increased significantly of about 0.6-1.2 cm. The amount of fat mass remained unchanged, but
the amount of fat free mass and muscle mass increased about 1.5 kg (MM from 43.7 ± 4.8 kg
to 45.3 ± 5.5 kg). Back muscle strength increased of 10.0 kg. In left hand there was visible
increase of grip strength, whereas right hand grip strength became stable.
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Conclusions. The results of the present study indicate that even experienced but non-elite
academic male martial artists could improve their body composition and muscle strength by
completing the proposed strength training programme together with martial arts training. The
effect of symmetrization in hand grip strength is beneficial for sport performance and
everyday movements practice.
1. Introduction
Body composition is one of key components of health in both individuals and populations.
Sometimes even experienced athletes face with problems with their weight and body
composition. In martial arts such as judo, jiu-jitsu and karate the need of a weight
management control programme is raised [1]. Sport training is connected with adaptation of
body build and body composition, therefore constant diversify of training methods is needed
to improve body build and sport performance.
Strength training, depending on the type of training protocol, brings about changes in
muscle size and structure, muscle cross-sectional area, and also increases muscular strength
by improving muscle function [2, 3]. Resistance training can also be targeted to improve body
build and body composition [4 - 6]. Some authors indicate that in martial arts strength training
can potentially improve male competitors’ strength and agility [7] what is especially
advantageous in experienced athletes adapted to previous judo training. Other studies focused
on the biomechanical aspects of resistance training to find that this form of training provides a
number of competitive advantages, such as for judo practitioners [8, 9]. Effects of training on
muscle hypertrophy and adipose tissue reduction are the most visible during the initial period
of training and differ according to male or female sex, age and fitness level [7, 10-12]. Several
mechanisms explain the effects of resistance training including changes in muscle cross-
448
sectional area and muscle fiber type composition and increased voluntary muscle activation
[3].
Martial arts such as judo, karate, and jiu-jitsu place a strong emphasis on spiritual and
moral development and following the teachings of a master. However, the practice of these
disciplines as sport has prioritized competitive results above all. Within the realm of combat
sports, attributes such as tactical and mental training are as important as high levels of
strength and flexibility [13] since many fighting techniques involve generating a great deal of
force. During a bout, these vary from incapacitating or throwing an opponent on their back,
sparring from the knees, or performing takedowns. The generated force also translates into
impact strength. Such moves place large and dynamic loads on the muscles and joints of the
shoulders, trunk, and hips [13 - 15]. This has led researchers to dichotomize martial artists
into those who fight with a series of attacks and counterattacks (practitioners able to exert
significant force) and those who wait to strike at the most opportune moment [16]. The
tactical rationale for such fighting styles is strongly grounded in individual predispositions in
which body build plays a deciding role.
As mentioned, the physical and motor effects of resistance training differ depending
on the adopted protocol and need to be controlled for sex, age, physical fitness, and individual
predispositions. In order to be useful for athletes and coaches, research is needed on specific
training methods while also adopting valid yet accessible measurements of body build and
motor performance. In light of the above, the aim of the present study was to examine
changes in the body somatotype, size, body composition and strength profiles of non-elite
martial artists after an adaptive resistance training intervention continuing for 16-week period
of time.
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2. Material and methods
The study involved 31 male judo, jiu-jitsu, and karate practitioners (aged 20–30 years)
competing for university-level sports clubs. Participants must have met the following
inclusion criteria: minimum 2 years training experience, university sports club member, and
competing in the middleweight class in regional and national championships. They represent
similar sports level (non-elite, degree above the rank of 3rd kyu and below the rank of 1st
dan).
The recruited athletes at the time of the study were not at the competitive stage of their
training cycle. They attended judo training sessions three times a week (4.5 +/- 0.5 hours per
week). The sample was screened to verify that they were not suffering from any injury or
disease that might affect participation in the study. Participants maintained their normal diet
and refrained from consuming any additional vitamin and nutritional supplements during
study’s duration.
The 16-week intervention was based on a targeted progressive resistance training
protocol developed by Stefaniak [17]. It involves training three times per week by
progressively increasing the number of repetitions (from 19 to 24), then the number of sets
(from 1 to 3), and then load (5%); after load is increased the entire protocol is then repeated.
The programme was based on the following exercises: barbell squats, barbell lunges, stiff-
legged barbell deadlifts, bent over rows, barbell bench presses, barbell pullovers, seated
dumbbell shoulder presses, dumbbell shrugs, dumbbell lateral raises, underhand barbell curls,
alternate dumbbell hammer curls, dumbbell side bends, standing cable crossovers, standing
biceps cable curls, overhand cable pushdowns, mountain climbers, hanging knee raises, and
crunches.
Pre- and post-intervention measures included body height; flexed and relaxed arm
girths, maximum and minimum forearm, thigh, and calf girths; and skinfold thickness at the
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arm, forearm, thigh, and calf sites using GPM anthropometric instruments (Siber Hegner,
Switzerland). Body mass was measured using a standard electronic scale and body mass index
(BMI) was calculated to determine body size. The above measures were also used to classify
body type following Sheldon’s typology as modified by Heath and Carter [18]. This
determined the somatotype of the participants according to the level of endomorphy,
mesomorphy, and ectomorphy. Body composition was assessed by bioelectrical impedance
analysis (BIA 101 Anniversary Sport Edition, Akern, Italy). Strength was measured via
handgrip and back strength with adjustable-grip hand and back dynamometers, respectively
(Takei Scientific Instruments, Japan).
The technical error of measurement (TEM) was calculated to assess reliability. Basic
descriptive statistics were calculated for each variable and Student’s t test for repeated
measures was used to compare pre- and post-intervention values. Levene's test was used to
analyze the homogeneity of variance. Statistical significance was set at p < 0.05 for all tests.
Differences between the pre- and post-intervention somatotype were examined using
Somatotype Analysis of Variance (SANOVA) included in Somatotype Calculation and
Analysis software (Sweat Technologies, Australia). Data were graphed using Excel 2003
(Microsoft, USA).
The study was approved by the Ethics Committee of the University School of Physical
Education in Wroclaw, Poland and conducted in accordance to the Declaration of Helsinki.
Informed consent was collected from all participants. This study was performed under the
auspices of the Polish Ministry of Science and Higher Education Programme The
Development of Academic Sport.
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3. Results
After the 16-week resistance training intervention, mean body mass of martial arts
competitors increased from 74.9 ± 6.9 kg to 76.7 ± 7.1 kg (t = −4.45, p = 0.0003). This result
correspondingly increased BMI from 23.2 ± 1.8 kg/m2 to 23.9 ± 1.8 kg/m2 (t = −5.02, p =
0.0000).
Table 1. Body composition of male martial artists pre- and post- resistance training
intervention
Body composition [kg]
Pre
Post
Student's t test
Mean
SD
Mean
SD
t
p
Fat-free mass
61.6
6.3
63.0
6.7
−2.66
0.0159
Fat mass
13.2
3.4
13.8
3.3
-1.72
0.1025
Muscle mass
43.7
4.8
45.3
5.5
−3.10
0.0061
Total body water
45.1
4.6
46.1
4.9
−2.68
0.0154
Intracellular water
26.4
2.9
27.3
3.6
−3.06
0.0068
Extracellular water
18.7
1.9
18.8
2.0
−0.19
0.8521
Among the components of body composition, a positive effect was observed in total
body water which significantly increased by approximately 1 kg (Tab. 1). Intracellular water
also significantly increased but no change was observed in extracellular water (Tab. 1). Post-
intervention muscle mass and fat-free mass increased by approximately 1.5 kg. No change
was observed in fat mass (Tab. 1).
Table 2. Girth measurements of male martial artists pre- and post-resistance training
intervention
Girth [cm]
Pre
Post
Student's t test
Mean
SD
Mean
SD
t
p
Relaxed arm
31.5
1.9
32.1
2.0
−2.28
0.0350
Flexed arm
35.1
2.4
35.3
2.2
−1.17
0.2590
Maximum forearm
27.3
1.6
28.1
1.1
−3.61
0.0020
Thigh
55.6
3.0
56.7
3.3
−2.82
0.0114
Maximum calf
36.2
2.4
37.3
2.4
−5.39
0.0000
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Girth measurements indicated a significant increase in right relaxed arm by 0.6 cm
although no change was observed in flexed arm girth (Tab. 2). Maximum forearm girth
increased by 0.8 cm with no change in minimum arm girth. Maximum calf girth also
significantly increase by 1.0 cm with no change in minimum calf girth. Maximum thigh girth
increase by 1.2 cm comparing to pre-intervention values (Tab. 2).
Analysis of skinfold thicknesses showed reduction in subcutaneous extremity fat by
1.7 mm what mainly resulted from forearm and calf skinfolds reduction (Tab. 3). No
significant difference was observed for subcutaneous fat located on the trunk (Tab. 3).
Table 3. Skinfold thicknesses of male martial artists pre- and post-resistance training
intervention
Skinfold thickness [mm]
Pre
Post
Student's t test
Mean
SD
Mean
SD
t
p
Subscapular
9.4
2.4
9.7
2.5
−1.37
0.1870
Biceps
3.2
1.1
2.8
0.5
1.80
0.0479
Triceps
4.9
2.0
4.7
1.4
0.74
0.4673
Forearm
3.3
0.6
2.9
0.7
2.16
0.0447
Suprailiac
7.8
3.2
7.4
2.7
0.96
0.3468
Calf
5.0
1.7
4.3
1.3
1.97
0.0449
Sum of extremity skinfolds
16.4
4.5
14.7
3.4
2.12
0.0482
Sum of trunk skinfolds
26.9
8.8
27.1
8.5
-0.26
0.7983
Somatotyping found a significant increase in mesomorphy, with pre- and post-
intervention values of 5.5 ± 1.5 and 5.7 ± 1.5, respectively (t = −3.09, p = 0.0043). Mean
ectomorphy slightly decreased from 2.5 ± 0.8 to 2.4 ± 0.8 (t = 1.62, p = 0.1146). No change
was observed in the level of endomorphy, which remained at 2.1 ± 0.7 (t = 0.87, p = 0.3913).
Back strength significantly increased after the training intervention by 10.0 kG (t =
−2.3, p = 0.0308), from 124.4 ± 30.0 kG to 134.4 ± 16.0 kG. Pre- and post-intervention right
handgrip strength was 47.3 ± 9.3 kG and 47.9 ± 8.8 kG, respectively (t = −0.45, p = 0.6617).
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Left handgrip strength increased visibly from 43.3 ± 9.2 kG to 47.0 ± 9.6 kG (t = −4.80, p =
0.0002) and reached the values observed in right hand.
Discussion
The results of the present study indicate that experienced but non-elite academic male
martial artist could improve their performance in back muscle strength, left handgrip strength
and their body composition by completion their training with a 16-week strength training
programme according to adaptive method described by Stefaniak [17].
The adopted training protocol resulted in a significant increase in musculature,
expressed by a significantly larger component of mesomorphy and approximately 1.5 kg
increase in muscle mass. This increase in musculature was also reflected in higher BMI
values, an increases in arm girth for about 0.6 cm, maximum forearm girth for about 0.8 cm,
maximum thigh girth and maximum calf girth, both for about 1.1 cm. Franchini et al. [19]
showed that muscle girths and upper body strength were significantly larger in elite martial
artists with longer training experience, allowing the statement that such criteria are valid in
the selection of athletes in martial arts. After the training programme male athletes
experienced also an increase in percentage content of total body water, especially intracellular
water for about 1 kg.
Body fat is particularly important in martial arts not only due to how weight classes
are determined but also the large role it plays in determining fighting effectiveness [20].
Previous studies have found that body fat percentage can serve as a valid predictor of vertical
jump performance and lower extremity power in both male and female martial artists [21].
Other researchers have postulated that high body fat percentage correlates negatively with
performance in activities that involve entire body locomotion [20]. The results of the present
study suggest that the adopted 16-week resistance training programme reduces subcutaneous
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fat on extremities (via arm, forearm and calf skinfold thicknesses). This program did not
affect changes in fat located on the trunk, as evidenced by the lack of significant differences
between pre- and post-measures of subscapular and suprailiac skinfolds and body fat
percentage by bioelectrical impedance analysis. A similar finding was reported by Cloutier et
al. [22], in which fat mass did not change after 8 weeks of resistance training. In turn, Baker
et al. [23] showed a slight decrease in skinfold thicknesses after resistance training, although
this difference was larger in the case of exercise performed with one set compared with three
sets. This suggests the existence of a mechanism that impedes fat reduction when a large
training volume is performed. It is also possible that the level of adiposity achieved by martial
artists is optimal for their discipline and any further reduction of fat is limited by the
metabolic rate of practitioners.
The examined male competitors reached a 10 kg increase in back muscle strength, and
a 4 kg increase in left hand grip strength. The strength of right hand become stable. The
observed effect of symmetrization in hand grip strength is beneficial for sport performance
and everyday movements practice in this group of athletes [24]. Strength is an important
component of fighting ability in martial arts, with greater levels of strength correlative with
competitive success [25]. The results show that a 16-week regime of this protocol improved
upper body muscle strength via increased back strength and handgrip strength by
approximately 9 kG and 2 kG, respectively. Cloutier et al. [22] observed an increase in
strength after only 8 weeks of resistance training. The influence of various resistance training
protocols has been investigated by many researchers [23], who also confirmed increased
skeletal muscle strength following resistance training.
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Conclusions
• A 16-week intensive resistance training program based on Stefaniak's protocol
induced significant increases in upper body strength as well as musculature.
• The observed effect of symmetrization in hand grip strength is beneficial for sport
performance and everyday movements practice in this group of athletes
• Changes in adiposity proved to be minor and were mainly concentrated to the
extremities. Combined with the findings of other studies, this suggests that the
adiposity level achieved by martial artists with several years of experience is optimal
for their discipline and any further reduction of fat is limited by the metabolic rate of
practitioners.
• These somatic and motor effects reached by the male athletes created better physical
conditions for sports practice and better general physical health of athletes.
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