Weighted exercises should be adjusted according to whether you are training for power and strength, or conditioning and endurance.
Generally, if you want to get stronger, go for heavier weights and lower reps. For conditioning and endurance, do more reps at lower weights.
Here are seven essential exercises every martial artist needs to start doing right now to take their skills to the next level.
Pull-ups help build upper body strength by developing the muscles in your upper back. These are essential for those pulling motions in Brazilian Jiu-Jitsu when you control your opponent, as well as for the clinch in Muay Thai and mixed martial arts.
If you are unable to do a proper pull-up, start off with easier exercises such as jump pulls or negative pull-ups, where you stand on a platform. Get your chin above the bar by jumping or stepping onto a platform, then lower yourself slowly.
Both of these progressions focus on the controlled downward motion of the pull-up, which will help you build the strength you need to eventually perform a proper pull-up.
Regardless of whether you are doing proper pull-ups or the easier progressions, you should focus on squeezing your shoulder blades together to activate your back muscles, rather than your biceps.