Strength Training

[Machete]

also try 100 pull ups and 100 dips. supersets. you've got a full upper body workout right there.

[Machete]

a competitive martial artist's approach to strength training

well first of all, strength training is a supplement, not a replacement for training. pushing up evenly distributed weight with conveniently placed handles is not your specialty. you are training to win, not to bench press. that knockout kick clocks you straight on the jaw. you can't bench press your way out of that one. so here are a few things about my own approach in strength training. i hope they help.

> lift heavy. you want to get as strong as you can be, right?
> ... but with proper form. control the damn weight. don't let it control you.
> use multi-joint exercises. you're training for function, not bigger biceps.
> train the whole body 2-3 times a week, with no more than 6 exercises.
> machines suck.
> record what you lift, and lift more every time.
> get rest weeks. train for 2-6 weeks at a time.
> cease strength training 2-4 weeks before competition.

[Azul Phantasma]

If you lack strength: Do the powerlifts (Squats, Deadlift, press)

If you lack explosiveness: Do the quick lifts (power cleans, power snatch, push press, high pulls)

If body composition is the one you want to improve: Do bodybuilding style

If you strong but does not carryover to your game: Do strongman style odd lifts (walking deadlift, horizontal press, etc.)

[jimboslice]

pano pag normal body building divided into 2 splits. push and pull. then strength exercise 1x per week?

[ebong16]

I'm gonna try that one 

[CarlosJesena]

Hey guys, I'm new here, and this is my first post  Also, here's my training program, tell me what you think:

Sundays (Push Dominant Upper Body Day)
Bench Press
Weighted Chinups
Barbell Rows (3x10)
Skull Crushers
Light Bench Presses

Monday (Lower Body Day)
Squats (5x5)
Glute-Ham Raises
Barbell Good Morning
Calf Raises
Core Workout

Tuesday (Light Day)
Core Workout

Wednesday (Pull Dominant Upper Body Day)
Weighted Chinups
Bench Press
Barbell Curls
Incline Presses

Thursday (Explosive)
Box Squats
Power Cleans (5x3)
Deadlift (5x5)
Hang Clean (5x3)
Core Workout

Friday
Core Workout

Friday
Core Workout

Saturday- Rest day

All lifts except where indicated are done DC-Style (rest-pause set method) so I can train both the fast and slow twitch. And the CNS.

Running every day except saturday.

 

Hope this gives you guys some ideas