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

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Old 03-07-2008, 06:05 PM   #1 (permalink)
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No stretching and No breathing for weights

Hey im just readin some stuff that jsut looks f*kin crazy... i went to that bill starr's 5x5 routine that wukka linked. it looks good im gonna start.
but i was readin http://www.eclipsegym.com/articles/men.html and he says NOT to stretch before you do weights because it causes the muscles to weaken slightly and make them prone to injury. i mean, this guy sounds like he really knows what he's doing but this is the opposite of what i've been told since i can remember.. any thoughts?

OH ya! and another thing, he says to hold your breath during the rep, and then take a breath when u stop for the next rep... comming from a martial arts background, we were taught to exhale with the force. his explanation is that the internal pressure supports your structure, especially the spine.... again, anybody care to comment on this stuff
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Old 03-18-2008, 06:26 PM   #2 (permalink)
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HI
I just got done reading "periodization training for sports" for my advanced power training course. It says in the book that a thouroughly warmed up muscle will have a greater force output than a cold one. The cold muscle restitricts maximum force output as a defence mechanism against straining. I always still recomend a general (jogging) warmup followed by non-bouncing stretches. He is right that holding the breath can kinda act like a lifting belt.

That article listed is bascily for body building about half of those "rules" don't apply well to sports fitness. Im going to try not wearing shoes though.
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Old 03-18-2008, 09:05 PM   #3 (permalink)
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yeah, i agree you should warm up before doing weights. but you can warm up just by doing a bit of cardio or plyo excercises. so does that mean you should just warm up that way and still NOT stretch before doing weights?
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Old 03-19-2008, 12:52 PM   #4 (permalink)
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I think there is still some debate about stretching before. If you decide not to stretch, make sure you warm up good and also do some light warm up sets with the weights. You should stretch after working out and also some light cardio after will facilitate a better recovery.
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Old 03-20-2008, 11:36 PM   #5 (permalink)
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From experience, i can actually lift more when im not warmed up. Although i feel like i have a greater chance of getting injured
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Old 04-04-2008, 01:15 AM   #6 (permalink)
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i wouldnt risk it and warm up beforehand. and i've always heard from bodybuilders to inhale as the muscle is stretched (relaxed), and exhale as it contracts (when pushing/pulling the rep).
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