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

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Old 07-23-2006, 11:05 PM   #11 (permalink)
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Old 09-15-2006, 04:55 AM   #12 (permalink)
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Brawler here...

ANYWAYS... I was a latecomer to weights! I should've known from the time I was 13 or 14 that I wasn't going to get any taller! I'm about 5'9"-5'11"... or something like that... maybe even shorter! I wish I started weights earlier instead of at the age of 19... a relatively late age... depending on how you look at it!

Anyways... after almost 2 years of weights... I have reached a MAC BENCH OF 253lbs. I myself weigh 187lbs. I have a lot of flab... so I could weigh a hell of a lot less! I promised myself that I reach a max bench rep of at least 300 POUNDS by the end of the year!

Does anybody have any advice on what weights I should do and how often I should do them to really blast my bench and take the next step in strength???
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Old 09-15-2006, 06:09 AM   #13 (permalink)
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Old 01-22-2007, 04:18 AM   #14 (permalink)
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Absolute Strength- Lifting a weight that you can not lift more then five times (With PERFECT FORM and for a FULL Range of MOTION,No Partials) but you may go as heavy as only being able to lift a weight for ONE all out MAX.This Teaches your Nervous system to turn on all of your Muscle mass at once and aside from when you first start it in the first week or so will actually add Very little Muscle Mass if any to your Body.It simply teaches your Body to Use MAXIMUM STRENGTH and because your muscles are only under tension for a short period of time your body doesn't adapt with huge muscle mass only nervous system Adaptation.

Explosive Strength- Lifting a percent of your MAX around 60% but Explosively for 3-5 Reps,this Teaches your Body to ReCruit All your Muscles Quickly such as in a Punch.Now even though the Weight is lower them Absolute Strength Training your Body must still Turn on all the Muscle it can to move the Weight Explosively.For example to Squat your Body weight your muscles must Generate alittle bit more force then you weigh which is about 305 pounds(for the poster of this) but when you Jump your muscles must aply much more then 305 pounds of force quickly or your body will not leave the floor.That is an example of an explosive Lift.Other Lifts are Olympic Lifts Such as the Snatch,Clean & Jerk or Plyo metrics such as clap push ups.Google any of these if you want to know more.

Endurance- Lifting a Weight you can only lift between 15 and 25 Reps.Now this will build endurance but also some Mass.If you stay in the 20-25 Rep Range very little Mass will be added to your Body.Intense Cardio Such as Running and Rope Jumping will add no Mass usually and can help alot with Endurance but also only if done with intensity.Remember Muscle Endurance and Cardio are a little bit Different because you can have good muscle endurance and still have your heart Pounding out your chest so Cardio IS REALLY A MUST if your goal is Endurance.

Bulking- Lift a Weight between 8-12 Reps will cause you to gain the most Bulk.Now 6-8Reps will make you Bulky but strong for a Bulky person and slightly Less bulky but still bulky.Also Training between 12-15 Reps will Make you Bulky but with a little more endurance in your muscles.Now a bulky person will have poor Muscle Recruitment so they will be slower and less Strong when compared to a Person train for Strength or speed alone.So if your a "Big" Say 300+ pounds with alot of Muscle Bulk you will not be as Strong as a Guy that is 215 with Good Muscle Recruitment.So even if your Training in the 6-8 Rep Range you Will still be more bulky than strong and will not beat a Pure Strength Trainer!
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