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

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Old 02-05-2008, 02:08 PM   #11 (permalink)
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Originally Posted by thai_fighter View Post
Ok well your views are my views and mine are mine. I do think that you need to do a little research in the matter of fitness. I personally have spent a year to get my personal trainers cert. and have been training fighters for years now. But hey to each their own bro.
No offense but having a personal trainers cert. means jack shit now a days, any curl monkey can get one of those. Most of my research is based on ideals from powerlifters, Oly lifters, strongmen, and college S+C coaches for wrestlers/college athletes. You ever heard of Joe DeFranco? I'm also not trying to turn this into a debate or an attack so please don't see it that way, but rather as just a friendly discussion
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Old 02-06-2008, 08:08 PM   #12 (permalink)
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Originally Posted by wukkadb View Post
No offense but having a personal trainers cert. means jack shit now a days, any curl monkey can get one of those. Most of my research is based on ideals from powerlifters, Oly lifters, strongmen, and college S+C coaches for wrestlers/college athletes. You ever heard of Joe DeFranco? I'm also not trying to turn this into a debate or an attack so please don't see it that way, but rather as just a friendly discussion

Dont worry i'm not taking this as an attack. I don't know Joe DeFranco, who is he? And please don't think that I'm trying to attack you either, I am willing to always learn if there is something that I don't know. Your research is in the right place but you should also research more into human body physics and muscle science. This will help you with your training. It has helped me a great deal in understanding how the muscle and body work. I have based my training around that and I'm stronger and faster then I have ever been. And I do incorperite power lifts into my routine one night a week. Describe your training routine if you can maybe I can see your point a little bit better.
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Old 02-06-2008, 08:23 PM   #13 (permalink)
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Originally Posted by thai_fighter View Post
Dont worry i'm not taking this as an attack. I don't know Joe DeFranco, who is he? And please don't think that I'm trying to attack you either, I am willing to always learn if there is something that I don't know. Your research is in the right place but you should also research more into human body physics and muscle science. This will help you with your training. It has helped me a great deal in understanding how the muscle and body work. I have based my training around that and I'm stronger and faster then I have ever been. And I do incorperite power lifts into my routine one night a week. Describe your training routine if you can maybe I can see your point a little bit better.
My workout:
Quote:
Day One: Press
Cleans: 6x2
Strict OH Press: 5x3
DE Push Press: 3x10
Dips: 5x5 or CG Bench: 3x6

Day Two: Deads
Deadlifts: 3x3, 3x1
BOR: 4x6
Incline bench: 3x8
Good Mornings: 3x6

Day Three: Oly day
1 Arm BB Snatch: 4x2(1 left handed, 1 right handed)
Snatch: 10x1
OH Squat: 5x5
Pull-ups: 3x5 or Shrugs: 4x5

Day Four: Squat
Back Squat: 3x5, 3x3
Front Squat: 3x6
Rdl's: 3x10
Flat bench: 5x3
And DeFranco is just a genius personal trainer type guy, here is his website:
http://www.defrancostraining.com/
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Old 02-10-2008, 10:44 AM   #14 (permalink)
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Looks good but I don't see anything for your abs, bi's, tri's, traps, side delt, and rear delt. These need to be worked out to to develope maxium strength. But all in all your workout looks like a great starting point.
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Old 02-10-2008, 11:33 AM   #15 (permalink)
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Originally Posted by thai_fighter View Post
Looks good but I don't see anything for your abs, bi's, tri's, traps, side delt, and rear delt. These need to be worked out to to develope maxium strength. But all in all your workout looks like a great starting point.
Uh wtf? You obviously don't know much about weight training from the looks of that response. Isolation and maximum strength do not go together man. Do you see powerlifters doing bicep curls and tricep extensions? Do you see Oly lifters doing ab crunches and "side delt" work? You know nothing about compound lifts and developing real strength, I suggest checking out Starting Strength by Mark Ripptoe
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Old 02-10-2008, 11:40 AM   #16 (permalink)
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Originally Posted by thai_fighter View Post
Looks good but I don't see anything for your abs, bi's, tri's, traps, side delt, and rear delt. These need to be worked out to to develope maxium strength. But all in all your workout looks like a great starting point.
Bis? Wtf? Hell no man. A six pack and big biceps will not help you in an MMA match.

Wukka that a new work out? OH and push press followed by incline Bench the next day? I am confused.......
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Old 02-10-2008, 11:46 AM   #17 (permalink)
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Wukka that a new work out? OH and push press followed by incline Bench the next day? I am confused.......
Yes it is a new work out, and why are you confused? I'm trying to make my bench get better so I do heavy flat bench 1x per routine, and incline bench 1x per routine. I don't do bench or incline on my press day because it always makes either my bench weak or my OH press weak, and I want to really focus on both. My workout is not supposed to be done in a week either really, and I usually take 2 days between work-outs
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Old 02-10-2008, 11:55 AM   #18 (permalink)
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Originally Posted by wukkadb View Post
Yes it is a new work out, and why are you confused? I'm trying to make my bench get better so I do heavy flat bench 1x per routine, and incline bench 1x per routine. I don't do bench or incline on my press day because it always makes either my bench weak or my OH press weak, and I want to really focus on both.My workout is not supposed to be done in a week either really, and I usually take 2 days between work-outs

I was just thinking doing incline bench twenty four hours after doin a lot of OH press wouldn't be too good for you.

I have been sticking to a press/dead/squat routine mostly, doing cardio a couple times a week. I seriously need to sort out my form and start doing cleans and snatches.

Last edited by TheNegation : 02-10-2008 at 12:27 PM.
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Old 02-10-2008, 12:29 PM   #19 (permalink)
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I was just thinking doing incline bench twenty four hours after doin a lot of OH press wouldn't be too good for you.

I have been sticking to a press/dead/squat routine mostly, doing cardio a couple times a week. I seriously need to sort out my form and start doing cleans and snatches.

Also do you ever use the Hack Squat? I was wondering what you thought of it.
Hack squats are awesome, but I never really do them to be honest. They are a great lift though and you can lift some heavy damn weight with them. My workout usually ends up looking like this though:

Day One: Press
Day Two: Rest
Day Three: Rest
Day Four: Deads
Day Five: Oly Day
Day Six: Rest
Day Seven: Rest
Day Eight: Squat
Day Nine: Rest
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Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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Old 02-10-2008, 02:41 PM   #20 (permalink)
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Originally Posted by wukkadb View Post
Hack squats are awesome, but I never really do them to be honest. They are a great lift though and you can lift some heavy damn weight with them. My workout usually ends up looking like this though:

Day One: Press
Day Two: Rest
Day Three: Rest
Day Four: Deads
Day Five: Oly Day
Day Six: Rest
Day Seven: Rest
Day Eight: Squat
Day Nine: Rest
Yeah, thats a good workout.
Gotta try out some of Defrancos stuff after I am done getting my DL and Squat up. I am a skinny bastard after all. Speaking of which its DL day and I am hungover. Irish Hungover.
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