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

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Old 09-11-2007, 01:42 AM   #1 (permalink)
J--
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Hi, 3 quick questions

1) Is there room or use in my routine for hitting the heavy bag?

2) Is there room or use in my routine for using weighted vests, hand wraps and ankle wraps for practicing patterns or standing attacks?

3) In the triangle of strength, speed and endurance does practicing patterns or unloaded standing attacks count as both pute speed and pure endurance (aerobic, not anaerobic or ATP) training?

K now here are my vitals
male 21
5'10" 160lbs approx 10%bf
bench 225 squat 270 dead 350 mil 150 clean 180
taekwondo since i was 6, plus varied hapkido boxing and freestyle. new to weight training, done it for 2 years but i keep setting myself back by experimenting

K now my routine
Strength (Chad waterbury hammer down strength)
Monday
8x3 speed jump shrugs
120% decline bench static, 1x3 decline bench
3x3 drop snatch
3x3 weighted chins
3x3 1 arm row
3x3 1 leg deadlift
3x5 "inchworm"
3x5 powerclean
2x5 r wrist curls
3x60s static neck resistance
Friday
5x3 clap pushups
5x3 box jumps
120% deadlift partial, 1x3 sumo deadlift
3x3 push press
3x3 one legged squats
3x3 dips
3x3 side deadlifts
2x12 r wrist curls
2x15 external rotator work
3x60s neck resistance work

Speed/Endurance work, monday wed fri (hammer down endurance)
1 leg jump rope for 3 min
15 clap pushups
15 1 arm rows using a medicine ball
20 throwing out a mball as fast as i can
30 slamming it on the ground
20 throwing it bakcwords over my head
3 min shuffle splints
20 throwing the ball sideways ovre my head
20 jog for 10sec/ falld down/ get up
40 walking lunges
10 jumping jacks into mountain climbers
20 lunges using each leg lunging in 5 directions
20 leg raises
20 situps
3min one legged jumping
(i just started this, when i can do it in 20min i'll add an x vest as instructed)
2 mile dash

I do a thourough stretching on 6 days of the week

tues wed thurs and sat i practice my standing techs. as of now, i cant quite take up bjj but i got a good school thats close. (lack of money)

so ya........ those 3 questions? lol
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Old 09-11-2007, 02:23 AM   #2 (permalink)
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Quote:
Originally Posted by J--
1) Is there room or use in my routine for hitting the heavy bag?

2) Is there room or use in my routine for using weighted vests, hand wraps and ankle wraps for practicing patterns or standing attacks?

3) In the triangle of strength, speed and endurance does practicing patterns or unloaded standing attacks count as both pute speed and pure endurance (aerobic, not anaerobic or ATP) training?
1. Yes, you can probably hit the heavy bag with that. If it turns out you can't, then just do something else. Accessory work should not replace stuff like bagwork.

2. There is no room anywhere for ankle og wrist weights for techniques.

3. Speed is highly specific to the activity. Doing patterns will make you quick at doing patterns but usually sparring techniques are much fewer so its not exactly "quality time" in training. Usually, these definitions are reserved for accessory work but all techniques should basically be speed with some endurance. There is no "pure speed and endurance", if its both its not pure . A martial artist has little time for direct aerobic training, it should come as a by-product of anaerobic training.
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Old 09-11-2007, 02:41 AM   #3 (permalink)
J--
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J-- has a little shameless behaviour in the past
Gotcha ill follow up on those 3. i figured it couldn't be both pure speed and enduranced, but i wasn't sure cause it was unloaded and seemed aerobic.

also i should have pointed out that by "pure speed" i meant along the lines of a 40yd dash equivalent, unloaded for minimal strength and strictly atp endurance. i do understand there is at least a minimal amount of each in each
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Old 09-11-2007, 04:36 PM   #4 (permalink)
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As a rule of thumb, anything that takes longer then about 10seconds is no longer ATP-system dominant (but of course you always get some of all energy systems as you know.

So a pattern would never be the equivalent of a 40yd dash, because most patterns take at least 2 minutes and never count as "maximal" anything. So training effect is very limited besides mastery of techniques.
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