What should you do first? Weight training or Pad work?

[ThaiFighter_83]

I'm not asking this question for myself. It's actually for a client. I personally lift weights and then run in the morning, and at night I'll do pad work/kickboxing, and then grapple. But my schedule is more flexible than most.

I want to train a client with weights and pad work. How should I order that? I want to train them for hypertrophy for a half hour, and then do a half hour pad work/bag work. According to my CSCS textbook, you're supposed to do strength tests before doing a sprint type test when testing an athlete. Does this mean I should do the weight training with her before I do the pad work? The CSCS also says you should do balistic tests, like a jump test or T-Test before a strength test. But is pad work more like sprinting in your opinion? What are your thoughts?

[spirez]

If the pad work is just for fitness then do the weights first. You want to be doing the higher intensity stuff at the start of the workout.

If they were actually a fighter there'd be a case to do the pad work first as it's usually best to do skill work in a non-fatigued state.

[Newt]

I don't have the link handy, but I read an article/study in the Journal of Strength and Conditioning Research within the last year that indicated power (strength/time) was improved most in concurrent strength/power workout (i.e., squats >> tuck jumps, bench press >> medicine ball chest pass, etc.). Following these findings would indicate weights then pad work, assuming your doing weight movements similar to striking movements (i.e, focusing on same muscle groups and movements). Ideally, you would want to intermix both throughout the workout (i.e., bench >> punching, squats >> knee strikes, etc.).

[Newt]

Originally Posted by Newt

I don't have the link handy, but I read an article/study in the Journal of Strength and Conditioning Research within the last year that indicated power (strength/time) was improved most in concurrent strength/power workout (i.e., squats >> tuck jumps, bench press >> medicine ball chest pass, etc.). Following these findings would indicate weights then pad work, assuming your doing weight movements similar to striking movements (i.e, focusing on same muscle groups and movements). Ideally, you would want to intermix both throughout the workout (i.e., bench >> punching, squats >> knee strikes, etc.).

Couldn't find the full article online, but here's a link to an abstract of the study as well as the citations for anyone who's interested in tracking down and reading the full study:

Strength & Conditioning Journal - Abstract: Volume 30(6) December 2008 p 14-22 Training Explosiveness: Weightlifting and Beyond.

[Standard]

Originally Posted by spirez

If the pad work is just for fitness then do the weights first. You want to be doing the higher intensity stuff at the start of the workout.

If they were actually a fighter there'd be a case to do the pad work first as it's usually best to do skill work in a non-fatigued state.

These would be my thoughts as well

[Kilo]

I usually train pad and bag work first for reasons mentioned above- skill work while being fresh. I often mix more pad and bag work in throughout the weights so I don't get to tightened up. Don't know if its correct but I have done it about every way and this gets the best results for me for speed, strength and muscularity.

[wildman1717]

Originally Posted by spirez

If the pad work is just for fitness then do the weights first. You want to be doing the higher intensity stuff at the start of the workout.

If they were actually a fighter there'd be a case to do the pad work first as it's usually best to do skill work in a non-fatigued state.

I agree also.