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

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Old 06-05-2007, 04:50 PM   #1 (permalink)
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Want Powerful Legs?

Not getting any results doing leg presses or hamstring curls? BB Squats not enough? If you're stuck in a leg plateau, or looking to gain some leg strength, I suggest adding these two lifts to your leg day: Front squats and OverHead Squats. First, let's discuss the front squat.

Front Squat
Front Squat (Weightlifting Style)


"The barbell front squat is a phenomenal, yet seldom performed version of the regular barbell squat. This exercise directs a great deal of focus onto the front part of the thigh, especially the vastus medalis, which is the part of the lower thigh above the knee that looks like a teardrop, the rectus femoris, or center thigh, and the hamstrings. There is also an effect on the hips, lower back and to some extent, the abdominal wall. The front squat is not a replacement for the back squat, but if done effectively, can be a tremendous boost to overall lower body strength, development and flexibility." -Keith Wassung

Front Squats & The Hise Shrug = Good article on front squats.

OH Squats
Overhead Squat


Overhead squats are an awesome way to really push your legs, vastly increase your balance, and strengthen your core. I suggest starting off very light(just the bar) and really get the form down.
Here's a good article on OH Squats:
The Overhead Squat: A Strength Training and Powerlifting article from Dragon Door Publications


Throw both of these exercises in after doing BB squats, and I promise your legs/ass will be hurting the following the day. Hope this sways some people to start trying these exercises. Suggestions, questions, and experiences with these lifts are appreciated
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Old 06-05-2007, 05:02 PM   #2 (permalink)
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I'm working out legs tonight. I'm going to throw these in if I have the time. Thanks.
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Old 06-05-2007, 05:31 PM   #3 (permalink)
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Only if i had the power to even lift those wieghts up

Im gonna need some leg power for mauy thai.
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Old 06-05-2007, 06:20 PM   #4 (permalink)
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EastPhilly has a little shameless behaviour in the past
He arm doesn't look right. Plus you need to be able to Lift thet with your arms too a bit to be able to do any of that.
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Old 06-05-2007, 07:20 PM   #5 (permalink)
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Originally Posted by EastPhilly
He arm doesn't look right. Plus you need to be able to Lift thet with your arms too a bit to be able to do any of that.
Her arm looks fine, that's just the way a correct lockout looks. Also, you don't need to be able to "lift" the weight, you use a squat rack for front squats so you don't need to lift it at all, and OH Squats are made easier by just putting it on your back like a squat then PUSH PRESSING it up into position It's hard to OH Squat very heavy weights anyways, so don't worry about that quite yet.
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Old 06-07-2007, 10:55 AM   #6 (permalink)
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Quote:
Originally Posted by EastPhilly
He arm doesn't look right.
I agree, if u lift badly and put the force through your joints this is what happens (dont watch if you are squeamish):YouTube - Horrid Squat Accident

Having said that if doing overhead squats can improve my bench then Ill try it at home. I wouldnt try it in my gym cause there is just no-where to fallback.
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Plus you need to be able to Lift thet with your arms too a bit to be able to do any of that.
The guy says he does it without a rack, I guess he does a clean and jerk movement.

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Old 06-07-2007, 11:23 AM   #7 (permalink)
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Quote:
Originally Posted by SgtSixpack
I agree, if u lift badly and put the force through your joints this is what happens (dont watch if you are squeamish):YouTube - Horrid Squat Accident

Having said that if doing overhead squats can improve my bench then Ill try it at home. I wouldnt try it in my gym cause there is just no-where to fallback.
The guy says he does it without a rack, I guess he does a clean and jerk movement.
haha crunch
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Old 06-07-2007, 12:48 PM   #8 (permalink)
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Quote:
Originally Posted by SgtSixpack
The guy says he does it without a rack, I guess he does a clean and jerk movement.
I actually do it with a rack. Just set up like a squat or military press, then press it or push press it if you have to, then OH Squat it. Also, OH Squat doesn't help your bench really, it helps your balance, legs, core, shoulder endurance, and overall strength. Do OH Squats every leg for 3 months and you'll feel like a new man
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Old 06-07-2007, 02:38 PM   #9 (permalink)
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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.
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Old 06-07-2007, 02:48 PM   #10 (permalink)
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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.

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.

Last edited by sove : 06-07-2007 at 02:52 PM.
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