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Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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Old 06-07-2007, 03:12 PM   #11 (permalink)
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Quote:
Originally Posted by sove
I agree with what cyclist said about cycling. Though I do have a road bike, I recently starting doing a 60minute spin class at my gym. Holy god that class will kill you if you really put yourself into it. If you keep your abs engaged and keep good form on the bike it will strengthen your legs, cardio, and core (plus, you don't have to worry about getting hit by a car). Also, the revolving stair type stair machines are the best cardio workout ever if you have the discipline and endurance to push yourself hard. I try not to go under level 15. If I'm not all there mentally when I do it, I have a hard time not quitting before my 45 minutes is up. That's why I like spin. I'm not going to walk out no matter how bad of a mood I'm in. Couldn't have the teacher see me walk out! It's an ego thing I guess.
Spinning is great but nothing beats trying to climb a real hill. I try to ride in neighborhoods near highways so every few miles there are over passes. This can get dangerous when the only over passes are the ones with on and off ramps. So I would just ride at night in that situation.

May I suggest getting a cheap cycle computer to those who are interested in cycling for leg strengh, cardio and endurance. Since you really need to monitor your heart rate, and you want to keep it between 80 and 100 rpms to get the best out of the cycling workout.

As for hiking or the stair master. You guys ever notices the stair master is always the cleanest machine in the gym? They are just brutal. I try to hike atleast twice a month with at minimum at 60lb pack even if I am not camping. The elevation changes, uneven ground, and altitude all provided by nature just gives one hell of a strengh, and endurance workout. Plus with the changing air density, it will help raise you v02 max.

If you guys have any questions about this send me a message or whatever.

Cyclist.
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Old 06-07-2007, 03:20 PM   #12 (permalink)
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doing ATG Squats will help in leg strength too. Squats should be done to at least parallel. Going below is better for leg development.

ATG stands for Ass to Grass or deep ass squats

i thought about doing front and overhead squats. I'm trying to do olympic cleans and snatches which encompass the front and overhead squat.

pulling a sled is also great for core and leg strength
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Old 06-07-2007, 09:51 PM   #13 (permalink)
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Quote:
Originally Posted by theara
doing ATG Squats will help in leg strength too. Squats should be done to at least parallel. Going below is better for leg development.

ATG stands for Ass to Grass or deep ass squats

i thought about doing front and overhead squats. I'm trying to do olympic cleans and snatches which encompass the front and overhead squat.

pulling a sled is also great for core and leg strength
Front Squats and OH Squats are both AWESOME for improving your cleans and snatches.

Quote:
Originally Posted by sove
I tried both overhead and front squats last night. First, I did regular squats, then overhead, and finished with fronts.

Hell yeah! The overhead squat is great. I started with only 95# (25 on each side and 45# bar), pumped one out and then almost dropped the bar on my head! Ooops! I dropped down to 65 and did 12 reps. I'm pretty sure that I'll get to 95 pretty quick. I just don't have the exercise down yet. Even with the lighter weight I could feel my entire upper body fighting to stay straight and keep the weight over my head. This has to be the best squat for core strength! I have a lot of back strength and this exercise was still somewhat difficult. After just a few reps I was covered in sweat. Be careful and start light!

The front squat went fine and I'll be adding it to my routine. Not as exciting as the overhead though.
Awesome! I'm glad to hear someone loves OH Squats the same way I do Keep up the work!
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Old 06-07-2007, 09:53 PM   #14 (permalink)
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Originally Posted by Cyclist
My second time suggesting this....... CYCLING.... you guys surpised...

I like the step machine / stair master, the one with actual repeting steps, those things are brutal on your legs and it gives you tons of endurance training.
Cycling is awesome. I get on the bike every cardio day in the gym, not only for cardio, but mainly for endurance(leg). However, this thread is more focused on strength training, not endurance(no offense). Cycling is still a great tool , but wouldn't add it on a Leg day ever
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Old 06-08-2007, 01:29 PM   #15 (permalink)
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Quote:
Originally Posted by wukkadb
Cycling is still a great tool , but wouldn't add it on a Leg day ever
It really depends on how you ride.

For good cardio:

Light to moderate gears, riding around 95 to 100 rpms on a flat road.

For power:

On a flat road, moderate to heavy gears around 80rpms.

Or just find a hill to climb

Ride a fix gear.


I'd recomend it for some good leg strengh training. I prefer to so as much of my workouts outside of a gym as possible.

I guess maybe one day I'll just have to lead you guys on a ride.
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Old 06-17-2007, 11:35 PM   #16 (permalink)
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I've been experimenting a lot with front and OH squats. I'll do a power clean, pump out some front squats, shoulder presses, and OH squats, and then I'll lower the weight. Lately, I won't take even a 1 minute break the entire hour I'm at the gym. Yeah, I feel like I'm going to puke half the time but my endurance is through the roof. I'm 30 and I'm probably in the best overall shape of my life. I don't go for 30 mile runs any more but who the hell needs to be able to run 30 miles?
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Old 06-18-2007, 01:35 AM   #17 (permalink)
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Quote:
Originally Posted by sove
I've been experimenting a lot with front and OH squats. I'll do a power clean, pump out some front squats, shoulder presses, and OH squats, and then I'll lower the weight. Lately, I won't take even a 1 minute break the entire hour I'm at the gym. Yeah, I feel like I'm going to puke half the time but my endurance is through the roof. I'm 30 and I'm probably in the best overall shape of my life. I don't go for 30 mile runs any more but who the hell needs to be able to run 30 miles?
Definitely. I take it you enjoy the front and OH Squats? Power cleans, and OH Pressed are also awesome. I like your style
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Old 06-18-2007, 01:55 PM   #18 (permalink)
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Quote:
Originally Posted by wukkadb
Definitely. I take it you enjoy the front and OH Squats? Power cleans, and OH Pressed are also awesome. I like your style
Any other interesting exercises you'd throw into the mix with overhead squats and front squats? Good mornings work. Deadlifts work but the weight won't be anywhere near heavy enough. I love to learn new exercises.

One possibility is to use dumbbells instead of a barbell... I've never tried cleans with dumbells.

Just off the top of my head I thought of something. I work right in front of the squat rack. Maybe I'll put the bar across the top of the rack, kneel and do pull ups in the middle of the routine.
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Old 06-18-2007, 08:04 PM   #19 (permalink)
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Quote:
Originally Posted by sove
Any other interesting exercises you'd throw into the mix with overhead squats and front squats? Good mornings work. Deadlifts work but the weight won't be anywhere near heavy enough. I love to learn new exercises.

One possibility is to use dumbbells instead of a barbell... I've never tried cleans with dumbells.

Just off the top of my head I thought of something. I work right in front of the squat rack. Maybe I'll put the bar across the top of the rack, kneel and do pull ups in the middle of the routine.
One handed DB snatches, try those. They're awesome.
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Old 06-19-2007, 12:53 PM   #20 (permalink)
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Originally Posted by sove
Any other interesting exercises you'd throw into the mix with overhead squats and front squats? Good mornings work. Deadlifts work but the weight won't be anywhere near heavy enough. I love to learn new exercises.

One possibility is to use dumbbells instead of a barbell... I've never tried cleans with dumbells.

Just off the top of my head I thought of something. I work right in front of the squat rack. Maybe I'll put the bar across the top of the rack, kneel and do pull ups in the middle of the routine.
i do cleans with a barbell first day of my routine and cleans with dumbells the second.
ive read in a few places when using dumbells its a more taxing exercise so you need less weight, and also probably the best overall body strength test
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