Good Trap. Excercise? - Page 2 - MMA Forum - UFC Forums - UFC Results - MMA Videos
Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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post #11 of 18 (permalink) Old 11-12-2007, 07:43 PM
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Originally Posted by NoRToN
-You can also try upright rows
I wouldn't suggest that, there has been lots of studies on how upright rows are bad for your shoulders




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post #12 of 18 (permalink) Old 11-28-2007, 07:17 PM
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Shrugs, Bench press, overhead rows, upright cable row
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post #13 of 18 (permalink) Old 11-30-2007, 01:10 AM
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Originally Posted by b00mknockout View Post
isolation unecessary..

deadlifts = huge traps
Uses alot of muscle including the biggest muscle groups. The more muscle groups employed in one exercise the better. I've seen it catagorized as primarily a gluteus maximus exercise.

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post #14 of 18 (permalink) Old 11-30-2007, 02:53 AM
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Uses alot of muscle including the biggest muscle groups. The more muscle groups employed in one exercise the better. I've seen it catagorized as primarily a gluteus maximus exercise.
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Muscles involved

* Torso
o Front
+ Abdomen
# Rectus abdominis (under aponeurosis)
+ Obliques
# Abdominal external oblique muscle
o Back
+ Iliocostalis
+ Intertransversarii laterales lumborum
+ Latissimus dorsi
+ Levator scapulae
+ Longissimus
+ Quadratus lumborum
+ Rhomboideus major
+ Serratus posterior superior
+ Serratus posterior inferior
+ Splenius cervicis
+ Teres Major
+ Trapezius muscle
* Legs
o Quadriceps
+ Rectus femoris
+ Vastus lateralis
+ Vastus intermedius
+ Vastus medialis
o Hamstrings
+ Biceps femoris muscle, long head
+ Biceps femoris muscle, short head
+ Semitendinosus
+ Semimembranosus
* Hips
o Gluteal muscles
+ Gluteus maximus
+ Gluteus minimus
o Piriformis
o Superior gemellus
* Forearms
o Flexor digitorum profundus
Deadlifts=good lift




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post #15 of 18 (permalink) Old 11-30-2007, 03:39 PM
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Quote:
Uses alot of muscle including the biggest muscle groups. The more muscle groups employed in one exercise the better. I've seen it catagorized as primarily a gluteus maximus exercise.
better? depends on your goals
gluteus maximus? person specific
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Deadlifts=good lift
agreed good exercise
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post #16 of 18 (permalink) Old 04-04-2008, 12:19 AM
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switch up between shrugs with barbells and dumbbells. also grab an EZ curl bar right in the middle two grips, pull it straight up against your body up to your chin. forget the name of the exercise but i superset from shrugs to this.
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post #17 of 18 (permalink) Old 04-04-2008, 01:13 AM
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theirs not too many exercises for the traps but shrugs are the best way to go. (barbell)

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post #18 of 18 (permalink) Old 05-08-2008, 12:34 AM
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Personally i think shrugs aren't the best exercise for traps.

In my experience the best exercises for traps are power snatches (catching the bar at half squat depth or higher)and power cleans. They can be done from the hang or from the floor; i find that if i do them from the hang i tend to focus more on a strong fast trap contraction and thus get more benefit for the traps. Snatches tend to focus more on the traps, but cleans let you use more weight...so i find it's best to mix it up every couple weeks or so. If you don't want to worry about catching the bar you can do jump shrugs instead, just be sure to focus on an explosive shrug at the top.

Also, if you aren't already doing deadlifts you should start, they are essential. Although traps aren't the main focus of deadlifts obviously, they will get work.

I know you didn't ask, but i'm gonna just mention it anyway; i think any strength training routine for just about any athlete (other than olympic lifters) should regularly include these lifts in the routine:

Squats
Deadlifts
Bench
Military press/incline/push press/push jerks
Rows (preferably bent over rows)
Pull ups (weighted if necessary)
Some form of single leg exercise, preferably bulgarian split squats

If you properly include these lifts in your routine you are pretty much guaranteed to get functionally strong and avoid strength imbalances. If you want a good routine that includes these lifts i highly recommend the Bill Starr/Mark Rippetoe/Glenn Pendlay versions of the 5x5.

Another note: Plyometrics are basically worthless and shouldn't be done until an athlete can at least squat 1.5x their bodyweight with perfect form to at least legal powerlifting depth (hips lower than knees).

If any one has any other questions regarding strength training feel free to pm me. I'm new to training for mma conditioning and such, but i do know a lot about functional strength training.
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