Strength Training

[Machete]

i'm sure most of us no longer exist in the stone age, where it is illegal for a martial artist to lift weights. although Strength Training is mostly associated with Weight Training, it is not limited to that. numerous bodyweight exercises are beneficial, and may greatly increase functional strength of combat athletes.

although strength alone will not make you a successful martial artist, it will provide an edge when you are equal in everything else. as Mark Rippetoe said, "Strong people are harder to kill than weak people, and more useful in general."

Strength Training. what is your approach?

[boboplata]

i started strength training last week since i lack explosive strength during sparring.

3 sets of these bastards

10 reverse flies

10 shrugs

10 single arm row

10 hammer curls

10 concentration curls

10 half squats


notice that i didn't include chest & triceps exercises since i've been doing tons of push-ups since high school & i still do.

[Machete]

i recently stopped lifting weights and focused more on skill. this is what i used to do:

Strength
Deadlift 2 sets of 3
Bench Press 2 sets of 3
Bent-over Rows 2 sets of 3
Bodyweight Squats 6 sets of 50

Power
Snatch 2 sets of 5
Clean & Jerk 2 sets of 5
Power Cleans 2 sets of 5

[jtreyes]

i recently stopped lifting weights and focused more on skill. this is what i used to do:

Strength
Deadlift 2 sets of 3
Bench Press 2 sets of 3
Bent-over Rows 2 sets of 3
Bodyweight Squats 6 sets of 50

Power
Snatch 2 sets of 5
Clean & Jerk 2 sets of 5
Power Cleans 2 sets of 5

How would I know if this would work for me? And how heavy are the weights needed to do this?

[Machete]

How would I know if this would work for me? And how heavy are the weights needed to do this?

the strength menu is probably the most basic complete one you can get. it will work for everyone. another alternative would be Mark Rippetoe's 5x5.

always use as much weight as you can move for 5-6 reps.


the power menu requires a lot more agility and coordination. you could break down the movements first like this:

Workout A
Snatch-Grip Power Shrug, 2 sets of 3-5
Push Press, 2 sets of 3-5

Workout B
Front Squat, 2 sets of 3-5
High Pull, 2 sets of 3-5

*i think men's health used this routine.

[jtreyes]

How would I know if this would work for me? And how heavy are the weights needed to do this?

the strength menu is probably the most basic complete one you can get. it will work for everyone. another alternative would be Mark Rippetoe's 5x5.

always use as much weight as you can move for 5-6 reps.


the power menu requires a lot more agility and coordination. you could break down the movements first like this:

Workout A
Snatch-Grip Power Shrug, 2 sets of 3-5
Push Press, 2 sets of 3-5

Workout B
Front Squat, 2 sets of 3-5
High Pull, 2 sets of 3-5

*i think men's health used this routine.

How heavy should the starting weights be?

[legshot420]

This is what I'm doing for now: http://www.rosstraining.com/articles/themagic50.html

However, I'm thinking of switching it up again as it's starting to get stale on me.

[Machete]

How heavy should the starting weights be?

always use as much weight as you can move for 5-6 reps.

always use as much weight as you can move for 5-6 reps.

This is what I'm doing for now: http://www.rosstraining.com/articles/themagic50.html

However, I'm thinking of switching it up again as it's starting to get stale on me.

first of all, if it's starting to stale, you're not going fast enough. what's your time.

second, that is not strength training.

[legshot420]

Good point. Maybe I should decrease the rest time lower than 20-30 seconds. Thanks for the tip, brother.

[boboplata]

ross sez complete the set while most bodybuilders opt for the failure approach.

[Machete]

Good point. Maybe I should decrease the rest time lower than 20-30 seconds. Thanks for the tip, brother.

you make time to rest in between sets? you're such a pansy. 

ross sez complete the set while most bodybuilders opt for the failure approach.

bodybuilders aim for hypertrophy, while ross aims for performance. if you're physically and mentally ready, you do not fail.

[legshot420]

Good point. Maybe I should decrease the rest time lower than 20-30 seconds. Thanks for the tip, brother.

you make time to rest in between sets? you're such a pansy. 

ross sez complete the set while most bodybuilders opt for the failure approach.

bodybuilders aim for hypertrophy, while ross aims for performance. if you're physically and mentally ready, you do not fail.

Ahahahaha yeah, I'm no Stallone, just a guy trying to get by.

[Machete]

anyone here ever tried 500 hindu squats?

[boboplata]

anyone here ever tried 500 hindu squats?

now i can't sleep without ever trying this . nice job

[Machete]

now i can't sleep without ever trying this . nice job

if you're driving stick shift, i strongly advise against it.