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

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Old 11-19-2008, 04:26 PM   #11 (permalink)
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You should be doing shrugs with a lot of weight, probably close to what your max bench is. I wouldn't recommend rolling your shoulders, I've heard that can stretch out your collar and shoulder joints.
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Old 11-19-2008, 05:20 PM   #12 (permalink)
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Wow, this thread stinks of failure.
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Old 11-19-2008, 05:25 PM   #13 (permalink)
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Originally Posted by Sekou View Post
I see so many people focusing on everything but trapezius muscles.

Traps help you absorb punches with less shock thru your nervous system and assist heavily in lifting objects.

In my opinion the upright row



is the most effective (its also targets your shoulders and biceps)

just a thought....
I don't think the ability to take a punch has anything to do with the size or strength of your traps. It's your brain bouncing around in your skulls when being hit that causes the knockout. Not a certain place on your jaw. I don't care how big your neck/traps are it doesn't enhance your ability to take a punch. Look at Bob Sapp.

The best trap exercise that is the most simple and effective are barbell shrug. 4 Sets of 12-15 reps is plenty.

And, IMO for lifting heavy objects, go heavy on the deadlift

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Wow, this thread stinks of failure.
and ignorance
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Old 11-19-2008, 05:31 PM   #14 (permalink)
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in my opinion shoulder shrugs take forever and really a waste of time, because dont dont get the full range of motion. Ive tried shoulder shrugs for 2 months with 30 pound dumbells to no avail.
First of all try using real weight. I'm 160 right now and I do shrugs with 315.


Secondly it doesn't take forever it's a simple movement all you have to concentrate on is squeezing your traps on the effort.

Thirdly after two months, you should be trying more weight anyway. When the body adapts and is able to shrugs those girlyman dumbbells your not going to see results until you up the weight and give your body a challenge
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Old 11-19-2008, 06:38 PM   #15 (permalink)
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Wow, this thread stinks of failure.
typical Daygo resident...love to instigate and talk loud/say nothing

but all in all...Ive never met someone to have problems with their rotator cuff, no more than improper deadlifting messes up your back.


moreso based on technique than heavy weight (which will put stress on any joint or tendon)

Last edited by Sekou : 11-19-2008 at 06:42 PM.
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Old 11-19-2008, 07:07 PM   #16 (permalink)
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Quote:
Originally Posted by southpaw447 View Post
I don't think the ability to take a punch has anything to do with the size or strength of your traps. It's your brain bouncing around in your skulls when being hit that causes the knockout. Not a certain place on your jaw. I don't care how big your neck/traps are it doesn't enhance your ability to take a punch. Look at Bob Sapp.

The best trap exercise that is the most simple and effective are barbell shrug. 4 Sets of 12-15 reps is plenty.

And, IMO for lifting heavy objects, go heavy on the deadlift



and ignorance
Big traps help with the whole preventing your brain from flying around the place. Not a lot, but they contribute, just like neck strength.
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Old 11-19-2008, 09:58 PM   #17 (permalink)
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Originally Posted by southpaw447 View Post
First of all try using real weight. I'm 160 right now and I do shrugs with 315.


Secondly it doesn't take forever it's a simple movement all you have to concentrate on is squeezing your traps on the effort.

Thirdly after two months, you should be trying more weight anyway. When the body adapts and is able to shrugs those girlyman dumbbells your not going to see results until you up the weight and give your body a challenge


well excuse me, Jay Cutler jr.....the "real weight" I was using was a progressive test(30-35-40). Like I mention...my body composition lets me know Im getting more exercise from a row more than a shoulder shrug.

But maybe I'll stick to 800 pound deadlifts......
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Old 11-20-2008, 12:58 AM   #18 (permalink)
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typical Daygo resident...love to instigate and talk loud/say nothing

)
You should be one to talk. This thread is probably one of the most useless ones in this section, which is already filled with a bunch of useless ones. You obviously know very little about weight training, and you doing shrugs with ****in 30 pound dumbells is a joke.
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Old 11-20-2008, 02:16 AM   #19 (permalink)
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You should be one to talk. This thread is probably one of the most useless ones in this section, which is already filled with a bunch of useless ones. You obviously know very little about weight training, and you doing shrugs with ****in 30 pound dumbells is a joke.

sorry Franco Columbo jr you are a gold medal lifter

didnt you mention rows in your little weightlifters manual....now you are calling this thread a failure? LOL. I assume you feel as though you have "seniority" or a lease on this forum.


mods...this post has perturbed some people, please delete

Last edited by Sekou : 11-20-2008 at 10:29 AM.
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Old 11-20-2008, 02:36 PM   #20 (permalink)
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Originally Posted by Sekou View Post
sorry Franco Columbo jr you are a gold medal lifter

didnt you mention rows in your little weightlifters manual....now you are calling this thread a failure? LOL. I assume you feel as though you have "seniority" or a lease on this forum.
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