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.

Reply

Old 11-12-2007, 07:43 PM   #11 (permalink)
Das ▄bermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
wukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatness
Quote:
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
__________________



What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline   Reply With Quote
Sponsored Links
Advertisement
 

Old 11-28-2007, 07:17 PM   #12 (permalink)
Flyweight
 
Join Date: Nov 2007
Posts: 222
RobZombie has a little shameless behaviour in the past
Shrugs, Bench press, overhead rows, upright cable row
RobZombie is offline   Reply With Quote
Old 11-30-2007, 01:10 AM   #13 (permalink)
Amatuer
 
Join Date: Feb 2007
Location: England
Posts: 198
SgtSixpack Needs A HugSgtSixpack Needs A HugSgtSixpack Needs A HugSgtSixpack Needs A HugSgtSixpack Needs A HugSgtSixpack Needs A HugSgtSixpack Needs A HugSgtSixpack Needs A HugSgtSixpack Needs A HugSgtSixpack Needs A HugSgtSixpack Needs A Hug
Quote:
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.
__________________
Quote:
Originally Posted by jasvll
My opinion is that your claim is not as accurate as you wish it was.
Red rules!
SgtSixpack is offline   Reply With Quote
Old 11-30-2007, 02:53 AM   #14 (permalink)
Das ▄bermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
wukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatness
Quote:
Originally Posted by SgtSixpack View Post
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.
Quote:
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
__________________



What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline   Reply With Quote
Old 11-30-2007, 03:39 PM   #15 (permalink)
Amatuer
 
Join Date: Sep 2007
Location: NY
Posts: 159
b00mknockout has a little shameless behaviour in the past
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
Quote:
Deadlifts=good lift
agreed good exercise
b00mknockout is offline   Reply With Quote
Old 04-04-2008, 12:19 AM   #16 (permalink)
MMA Fanatic
 
Join Date: Apr 2008
Posts: 7
Chaos1928 has a little shameless behaviour in the past
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.
Chaos1928 is offline   Reply With Quote
Old 04-04-2008, 01:13 AM   #17 (permalink)
MMA Fanatic
 
ArlingtonSoldr's Avatar
 
Join Date: Apr 2008
Location: Dallas, TX
Posts: 13
ArlingtonSoldr has a little shameless behaviour in the past
theirs not too many exercises for the traps but shrugs are the best way to go. (barbell)
__________________
Favorite Fighters:
Tito Ortiz
Jon Koppenhaver
Jared Rollins
Chuck Liddell
Quinton Jackson
Matt Hughes
GSP
ArlingtonSoldr is offline   Reply With Quote
Old 05-08-2008, 12:34 AM   #18 (permalink)
MMA Fanatic
 
Join Date: Apr 2008
Posts: 8
BoozeJockey has a little shameless behaviour in the past
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.
BoozeJockey is offline   Reply With Quote
Reply



Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On

VerticalSports
Baseball Forum Golf Forum Boxing Forum Snowmobile Forum
Basketball Forum Soccer Forum MMA Forum PWC Forum
Football Forum Cricket Forum Wrestling Forum ATV Forum
Hockey Forum Volleyball Forum Paintball Forum Snowboarding Forum
Tennis Forum Rugby Forums Lacrosse Forum Skiing Forums
Copyright (C) Verticalscope Inc SEO by vBSEO 3.3.2
Powered by vBulletin Copyright ę 2000-2009 Jelsoft Enterprises Limited.
vBCredits v1.4 Copyright ©2007, PixelFX Studios